78types of vegetables which make your weight loss easier


Seems like eating vegetables is the easiest way for improving health and losing weight.

Processed foods have nutritional labels that have reduced their nutritional value, but fresh products is not like that. Definitely you search many of these information on internet, but it is not always easy as that.

To start losing weight and improving health, most of the vegetables have a very low carbohydrate and all of them contain vitamin and minerals which play an important rule in your body.

Losing weight by eating vegetables with low carbohydrate

In fact eating more vegetables equals to :

Reducing the risk of high blood pressure and stroke

Reducing the risk of getting all kinds of cancer

Reducing the risk of kidney stones and osteoporosis

Increasing points in cognitive tests

Increasing levels of antioxidants

Reducing biomarkers for oxidative stress

Reducing the risk of Alzheimer disease

Reducing digestive problems

Reducing the risk of eye diseases

Reducing the risk of type 2 diabetes

If you’re looking to lose weight, eating low-carb vegetables will change your lifestyle.

What are carbohydrates?

Carbohydrates are a calorie-rich nutrient found in foods and some beverages. Carbohydrates are naturally found in plant foods.

Fuel carbohydrates provide the central nervous system and muscles. Because your body uses carbohydrates as the first source of energy, carbohydrates prevent the consumption of protein as energy and inactivate fat metabolism in the body.

There are 2types of carbohydrate: Simple carbohydrates (monosaccharides and disaccharides) – contain only one or two sugars, such as fructose, galactose , sucrose, lactose or maltose.

Complex Carbohydrates (Polysaccharides) – Contain three or more types of sugar.

Simple carbohydrates break down into their simple sugars quickly, raising blood sugar quickly. As a result, these foods increase the risk of heart disease or type 2 diabetes. On the other hand, complex carbohydrates provide a continuous flow of energy.

. After eating a meal, your liver stores the sugar that your cells don’t need as glycogen. When your liver is full, excess sugar is stored as fat. Therefore, reducing carbohydrate intake can help your body burn stored fat.

It is common to eat 50 to 150 grams of pure carbohydrates a day on a low-carb diet. This means that only 200-600 calories a day should be included in your carbs. Other calories should come from fat or protein.

.
Carbohydrates are the opposite of fiber:

Fiber is usually resistant to starch, which is not digested by your body. Instead, fiber is involved in the absorption of bile and increased stool. It also reduces the digestion of carbohydrates to prevent a sudden rise in blood sugar and helps you feel full after a meal. Fiber is key to good gastrointestinal health and preventing some cancers.

Dietary fiber is included in the total carbohydrate content on the food label. Because your body does not digest these carbohydrates, they can be reduced from the total amount of carbohydrates to get the amount of pure carbohydrates. In short, you need to get the total amount of carbohydrates in a minus carbohydrate meal into fiber.

Low carb vegetables

Here are some of the best low-carb vegetables if you’re looking to eat low-carb foods. All carbohydrates are calculated on the basis of 100 g.

vegetablesTotal carbohydratesDiatry FibersugarSpecific carbohydratesImportant nutrientscalery
Acorn squash10.1.508.5Vitamin C40
Alfalfa2200Vitamin k23
Artichoke11516folate47
Arugula4222Vitamin A25
Asparagus3.92.11.91.8Vitamin K20
Avocado970.72Pantomic acid160
Beetroot4400Vitamin K22
Young bamboo stems52.232.8Vitamin B627
pepper532 Vitamin C27
Soybean sprouts or beans      
Common beet102.877.2Vitamin C43
Green Bell pepper4.61.72.42.9Vitamin C20
Red bell pepper4.61.72.92.4Vitamin C31
Yellow bell pepper60.905.1Vitamin C27
Armenian cucumber40.803.2Vitamin C20
Bok choy      
Broccoli72.61.74.4Vitamin K34
Rapini broccoli3300Vitamin K22
Brooklyn6125Vitamin C35
Brussels sprout93.82.25.2Vitamin K43
Lettuce2111Vitamin K13
Butternut squash1222.210Vitamin A45
Cabbage62.53.23.5Vitamin K25
Carrot102.84.77.2Vitamin A41
Cauliflower521.93Vitamin C25
Celery31.61.81.4Vitamin K16
Celeriac      
Beet leaves4212Vitamin K19
Chayote4.51.71.72.8Vitamin C19
Chi qua21.70.30.3Vitamin A15
Chicory leaves5421Vitamin K23
Chicory root181.5916.5Vitamin B672
Choy sum3.5201.5Vitamin C23
Collard540.51Vitamin K32
Garden cress61.14.44.9Vitamin A32
cucumber3.60.51.73.1Vitamin K16
Eggplant633.53Vitamin B125
Endive3300Vitamin A17
Fennel72.104.9Vitamin C31
GAI CHOY4.72.41.22.3Vitamin c23
Green bean73.403.6Vitamin C31
Cold lettuce2.91.30.81.6Vitamin A15
Jalapeño72.84.14.2Vitamin C28
       Jícama94.91.84.1potassium38
Curly kale9108Vitamin K49
Water spinach      
Kohlrabi63.62.92.4Vitamin C27
Leek141.83.912.2Vitamin A61
Nymphaea nelumbo174.9012.1Vitamin C 
Button Mushrooms5124Riboflavin26
Shiitake142412Riboflavin56
Mustard leaves4.73.21.31.5Vitamin K27
Seaweed50.30.54.7Vitamin A35
Okra73.21.53.8Vitamin k33
onion91.727.3Biotin40
Sweet potato203417Vitamin A86
White potato172.20.814.8Vitamin C77
pumpkin70.52.86.5Vitamin A26
Radish3.41.61.91.8Vitamin C16
Romaine lettuce3211Vitamin A17
   Rutabaga92.34.56.7Vitamin C38
Scallion      
Sin qua3.43.30.10.1Calcium11
Yardlong bean      
Spaghetti squash71.52.85.5Vitamin A31
            Spinach4202Vitamin K23
Green pea      
Summer squash3.41.12.22.3Vitamin c16
           Tomatillo61.93.94.1Vitamin C32
Cherry tomato4133Vitamin c18
Sour green tomatoes51.143.9Vitamin C23
Red tomato3.91.22.62.7Vitamin C23
Yellow tomato30.702.3Vitamin C15
Tung ho3.93.900Vitamin A24
Turnip61.83.84.2Vitamin C28
CHESTNUT2434.821Vitamin B697
              Daikon      
                   Yam28404VITAMIN C118
YELLOW WAX BEANS7304Vitamin c31
Yu choy sum3.5003.5Vitamin C23
            Onosma382236Vitamin C160
       

Tips on low carb intake:

                                                                Here are some tips to help you eat low carbs:

As much as possible, replace high-carbohydrate foods in your diet with low-carb options

Whenever you are eating high-carbohydrate foods, include protein and fat in your diet.

As much as possible, choose whole grains instead of refined grains.

Combine high-carbohydrate foods with low-sugar foods to reduce the blood sugar effect of any food.

Be sure to eat any leaf-shaped vegetables.

Control your meals: Consume 2 cups of low-carb leafy vegetables, 1 cup of non-starchy vegetables.

Make a list of low-carb vegetables to keep you full so your body burns the fat it stores. Who says it’s hard to live a healthy life?

Health Magazine

Leave a Reply

Your email address will not be published. Required fields are marked *