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.
|vegetables||Total carbohydrates||Diatry Fiber||sugar||Specific carbohydrates||Important nutrients||calery|
|Acorn squash||10||.1.5||0||8.5||Vitamin C||40|
|Young bamboo stems||5||2.2||3||2.8||Vitamin B6||27|
|Soybean sprouts or beans|
|Common beet||10||2.8||7||7.2||Vitamin C||43|
|Green Bell pepper||4.6||1.7||2.4||2.9||Vitamin C||20|
|Red bell pepper||4.6||1.7||2.9||2.4||Vitamin C||31|
|Yellow bell pepper||6||0.9||0||5.1||Vitamin C||27|
|Armenian cucumber||4||0.8||0||3.2||Vitamin C||20|
|Rapini broccoli||3||3||0||0||Vitamin K||22|
|Brussels sprout||9||3.8||2.2||5.2||Vitamin K||43|
|Butternut squash||12||2||2.2||10||Vitamin A||45|
|Beet leaves||4||2||1||2||Vitamin K||19|
|Chi qua||2||1.7||0.3||0.3||Vitamin A||15|
|Chicory leaves||5||4||2||1||Vitamin K||23|
|Chicory root||18||1.5||9||16.5||Vitamin B6||72|
|Choy sum||3.5||2||0||1.5||Vitamin C||23|
|Garden cress||6||1.1||4.4||4.9||Vitamin A||32|
|GAI CHOY||4.7||2.4||1.2||2.3||Vitamin c||23|
|Green bean||7||3.4||0||3.6||Vitamin C||31|
|Cold lettuce||2.9||1.3||0.8||1.6||Vitamin A||15|
|Curly kale||9||1||0||8||Vitamin K||49|
|Nymphaea nelumbo||17||4.9||0||12.1||Vitamin C|
|Mustard leaves||4.7||3.2||1.3||1.5||Vitamin K||27|
|Sweet potato||20||3||4||17||Vitamin A||86|
|White potato||17||2.2||0.8||14.8||Vitamin C||77|
|Romaine lettuce||3||2||1||1||Vitamin A||17|
|Spaghetti squash||7||1.5||2.8||5.5||Vitamin A||31|
|Summer squash||3.4||1.1||2.2||2.3||Vitamin c||16|
|Cherry tomato||4||1||3||3||Vitamin c||18|
|Sour green tomatoes||5||1.1||4||3.9||Vitamin C||23|
|Red tomato||3.9||1.2||2.6||2.7||Vitamin C||23|
|Yellow tomato||3||0.7||0||2.3||Vitamin C||15|
|Tung ho||3.9||3.9||0||0||Vitamin A||24|
|YELLOW WAX BEANS||7||3||0||4||Vitamin c||31|
|Yu choy sum||3.5||0||0||3.5||Vitamin C||23|
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?