A cup of sliced cucumbers with peel around grams provides just around 15 calories 2. Cucumbers contain a class of biochemicals called cucurbitacin that studies show have antidiabetic activity 5. Cucurbitacins help prevent diabetes and other metabolic problems by increasing fatty acid oxidation, inhibiting fat accumulation, and improving insulin metabolism. Cucumbers contain powerful antioxidants, most notably flavonoids and tannins. Research shows that these two compounds function as powerful free-radical scavengers 6.
Free radicals can lead to health problems if left unchecked. The flavonoids and tannins in cucumbers are also mild pain relievers. These compounds relieve pain by reducing inflammation through their effect on prostaglandins — hormone-like substances that play a role in the inflammatory response.
Because cucumbers are a low-calorie vegetable, they also promote weight loss. Replacing high-carb and calorie-dense food with cucumbers will definitely help you get closer to your goal weight.
Because of their high-water content and moderate levels of fiber, cucumbers can help improve digestion. Staying well-hydrated, especially when beginning a keto diet, is important for regular bowel movements. If you go for naturally-fermented cucumbers pickles , then you will also improve your intestinal flora since this fermented form of cucumbers is loaded with probiotics. There are hundreds of cucumber varieties. However, the edible ones are divided into three main groups: slicing, pickling, and seedless.
All groups of cucumbers are perfect for the keto diet. Which one you should choose will depend on your taste and preferences. The most popular cultivars are slicers, burpless, English cucumber, and lemon cucumbers.
However, you will miss out on some health benefits since these are lower in cucurbitacins. Pickling cucumbers are specifically grown for pickling and they also include gherkins which are small in size around inches. If you like pickles, then go for naturally-fermented products. Add this item to my food diary date:. Save Refresh Cancel.
Pure Flavor Gourmet Mini Cucumbers. Cracovia Pickled Dill Cucumbers. PokeWorks Cucumber. Dig Inn Marinated Persian Cucumbers. Bibibop Cucumber. Bick's Sandwich Savers - Tangy Dill. The definition of a low-carb diet varies widely. Most are under grams of carbs per day, and some go as low as 20 grams per day. Bell peppers , also known as sweet peppers or capsicums, are incredibly nutritious. They contain antioxidants called carotenoids that may reduce inflammation , decrease cancer risk and protect cholesterol and fats from oxidative damage 1 , 2 , 3.
One cup grams of chopped red pepper contains 9 grams of carbs, 3 of which are fiber 4. Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.
Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible net carbs per serving. Broccoli is a true superfood. Studies show that broccoli may decrease insulin resistance in type 2 diabetics.
One cup 91 grams of raw broccoli contains 6 grams of carbs, 2 of which are fiber 8. Broccoli contains 4 grams of digestible carbs per serving. Asparagus is a delicious spring vegetable. One cup grams of cooked asparagus contains 8 grams of carbs, 4 of which are fiber.
Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety 10 , 11 , 12 , 13 , Asparagus contains 4 grams of digestible carbs per serving. A one-cup gram serving of raw, white mushrooms contains just 2 grams of carbs, 1 of which is fiber In a study in men with metabolic syndrome, eating 3.
Mushrooms contain 1 gram of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome. Zucchini is a popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten. In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.
One cup grams of raw zucchini contains 4 grams of carbs, 1 of which is fiber. Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini. Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.
Spinach is a leafy green vegetable that provides major health benefits. Researchers report that it can help reduce damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration 19 , 20 , One cup grams of cooked spinach provides more than 10 times the RDI for vitamin K Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.
For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber 22 , Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.
Avocados are a unique and delicious food. Although technically a fruit, avocados are typically consumed as vegetables. A one-cup gram serving of chopped avocados has 13 grams of carbs, 10 of which are fiber Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels 25 , Although avocados are a fairly high-calorie food, they may be beneficial for weight management.
In one study, overweight people who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next five hours Avocados provide 3 grams of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber. Cauliflower is one of the most versatile and popular low-carb vegetables. It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
0コメント