Welcome to
my weight loss tips series here on how to lose weight HT. This post talks about
Carbohydrates, and how taking the right kinds, can help your quest for weight
loss.
Carbohydrates and Weight Loss:
Carbohydrates
are essential for a well-balanced diet and healthy body. They provide the only fuel source for many vital body
organs, including our brains, central nervous system and kidneys.
The
digestive system breaks down carbohydrates into glucose and the pancreas
secretes a hormone called insulin to help the glucose move from the
blood into the cells.
If you
choose to follow a low-carb diet, do not avoid carbohydrates completely.
Carbohydrates are needed to provide energy and to metabolise fat.
Choose
carbohydrate foods that are unrefined
or unprocessed, including
wholegrains and fruit, rather than the more refined and energy-dense forms such
as cakes, sweets and soft drinks. Have a variety of vegetables daily.
Whether you
are overweight or obese, following a low-carb diet will greatly help you lose
weight in the long run. Below are some great low-carb foods you should
incorporate into your diet (daily, if possible);
We can reap
the health benefits of good carbs by choosing carbohydrates full of fiber.
These carbohydrates get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples are; Whole grains, vegetables, fruits and
beans.
- Zucchini (a.k.a
Courgette):
Zucchini
squash (Courgette) is one of the most popular summer squashes in Europe and the Americas. It is a vegetable with
smooth skin, tender, crunchy fresh with small edible seeds and high moisture
content.
Zucchini is
one of the very low calorie vegetables;
providing only 17 calories per 100g.
It contains no saturated fats or cholesterol.
Its peel
(exterior), is a great source of dietary fiber that helps reduce constipation
and offers some protection against colon cancers.
They have an
anti-oxidant value (Oxygen radical absorbance capacity - ORAC) of 180 Trolex Equivalents (TE) per 100g. It
is one of the commonest vegetables included in weight reduction and cholesterol
control programs by dieticians.
Fresh and
tender Zucchini can be eaten raw in salads.
The pods can
be fried, baked, steamed, boiled, or employed in stuffing.
Small
choppings or gratings of it can be stuffed between bread or pizza.
It mixes
well with potatoes, carrots, asparagus, green beans, etc., in stews, sabzi and
curries.
- Swiss Chard:
Swiss Chard is also known as Spinach-chard or Silverbeet. It is one of the most
popular green leafy vegetables of European origin.
Chard leaves
are an excellent source of antioxidant vitamin (vitamin-C). It helps remove
free radicals and reactive oxygen species from the human body through its
reduction potential properties.
Regular
inclusion of Chard in diets has been found to prevent Osteoporosis,
iron-deficiency anemia, and vitamin A
deficiency; and believed to protect from cardio-vascular diseases, obesity and
more.
Fresh young
Chard leaves can be used raw in salads.
Mature chard
leaves and stalks are usually cooked, braised or sautéed; the bitter flavor
fades with heat (cooking). Note that anti-oxidant benefits of this vegetable
will diminish significantly as it steams, fries or is boiled for a long time.
Silverbeet
pie, with pistachio, raisins, cheese stuffing (filling) is a favourite Italian
and Mediterranean delight.
- Cherry Tomatoes:
Cherry tomato, or quite simply, tomato, is a pulpy nutritious fruit commonly
eaten as a vegetable.
Tomatoes are
one of the low-calorie vegetables; hold just 18 calories per 100g. They are
also very low in fat contents and have zero cholesterol levels.
They are
also a great source of antioxidants, dietary fibre, minerals and vitamins.
Because of these qualities, dieticians and nutritionists often recommend them
in cholesterol controlling and weight reduction diet programs.
Tomato is
used extensively in different types of meals across the world. All kinds of
tomatoes, including cherry, are one of the most commonly featured ingredients
in Salad preparations worldwide.
Fresh tomato
juice and soup, are popular health-drinks served as appetizers.
Delicious
Spanish cold tomato and cucumber soup, gazpacho,
is a popular Andalusian preparation.
Ripe or
Unripe tomatoes can be used in similar ways like other raw vegetables, to
prepare in curries, stews and to make ‘chutney’ in some of the Indian States.
- Cauliflower:
Cauliflower is also known as Cabbage flower. It is packed with
essential nutrients.
Cauliflowers
are compact and have an array of health benefits. They contain phyto-nutrients
such as vitamins, indole-3-carbinol, sulforaphane,... These help prevent overweight, diabetes and offer
protection from prostate, ovarian and cervical cancers.
They are
very low in calories. Providing only 26 calories in every 100g; they also
contain dietary fiber that is good for your digestion.
Cauliflower
can be mixed with vegetables, lentils and meat.
Its florets
are added in pasta bake, casseroles and to make curry/soup.
- Celery:
Celery is one of the popular Mediterranean
herbs recognized for its strong aromatic flavor that it imparts to
different cuisines.
Celery is
one of the very low calorie herbal plants. Its leaves contain 16 calories
per 100g weight and has lots of non-soluble fiber (roughage) which when
combined with other weight loss regimens may help reduce body weight, and blood
cholesterol.
Celery leaf,
root, and stalks can be used in salads and stews.
The herb is
used as is used as a garnish in a variety of recipes. It blends well with other
complementing vegetables like potato, carrot, beans and poultry.
The fresh
leafs are used to prepare soups and sauces.
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