In low-carb , for example, there is a low intake of carbohydrates. In addition to helping with weight reduction, consuming little carbohydrate contributes significantly to health. There is an improvement in blood sugar levels, control of triglycerides, regulation of blood pressure, among others.
7 lowcarb vegetables essential for your diet
But do you know what are the best low carb foods to include in your diet? Do you know the low-carb vegetables that you can’t miss on the menu? Follow our post, answer your questions and reformulate your food today!
1. Spinach
Considered a superfood, spinach has dozens of benefits for the body. In addition to being lowcarb, it has flavonoids that distance free radicals from the body. It also brings magnesium, which reduces blood pressure levels, and folic acid, which contributes to cardiovascular health.
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2. Chard
Belonging to the same beet family, Chard is widely used in Japanese cuisine, but not so much in Brazilian cuisine. On the other hand, it offers incredible health benefits, especially when used in the lowcarb diet.
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By consuming vegetables, you prevent premature aging, improve your cardiovascular health, prevent diabetes, strengthen your bones, distance stress and even give your training a boost.
3. Celery
With a very low calorie and carbohydrate, celery is an ultra healthy option for the body, be it for people who follow lowcarb, dietary reeducation or another diet. Its composition is 95% water and concentrates nutrients such as vitamins B, C, A, D and K, sodium, potassium, calcium and phosphorus.
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As benefits of celery, we can highlight the reduction of bad cholesterol, regulation of blood pressure, its laxative properties, induction of sleep and elimination of toxins.
4. Eggplant
Eggplant appears in lowcarb diets as a replacement method in recipes that take white flour. It is possible, for example, to make eggplant lasagna, eggplant breaded with oatmeal, eggplant “nuggets” (also with oatmeal).
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The flexibility of recipes is incredible. But the nutritional issue is not left behind: it is a vegetable rich in vitamin C, A and the B complex, iron, magnesium and calcium.
- Also read: Eggplant water to lose weight
5. Asparagus
With low carbohydrate and very few calories, asparagus is rich in folic acid, beta-carotene, magnesium, manganese, phosphorus and fibers, in addition to vitamins C, B and K. Among its main properties, which are numerous, the draining, anti -inflammatory, anticancer, antioxidants and diuretics.
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6. Zucchini
Considered the queen of lowcarb, zucchini has very low carbohydrates. Rich in proteins, it can be used in the lowcarb diet to replace pasta, such as pasta, cannelloni and rondeli.
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As for the nutritional value, the vegetable is also interesting. Zucchini concentrates the main B vitamins, vitamin A, vitamin C, potassium, phosphorus, calcium, sodium and magnesium. Its consumption is a great ally in the prevention of stroke and cancer, strengthening of teeth and bones, regulation of blood pressure, weight loss and reduction of bad cholesterol.
7. Cauliflower
Did you know that cauliflower concentrates 77% of the amount of vitamin C needed per day? Also, that it is an excellent source of K, protein, thiamine, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folic acid, pantothenic acid, potassium and manganese? Yes, it is a complete lowcarb vegetable – great ally in the lowcarb diet.
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The vegetable is widely used in lowcarb recipes that are adjusted versions, such as gratins, breads, hiding places and baked cookies.
Discover the best lowcarb foods
But vegetables are not just the great allies of the lowcarb diet. Countless other foods should be incorporated into the dishes that follow this food line, in order to increase satiety and weight loss with health. Know some options that can complement your lowcarb dish:
- Seafood:most fish and seafood are zero carbo. In addition, they are very beneficial to health, since they contain interesting levels of omega 3, vitamin B12, iodine and fatty acids in their composition.
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- Pork:although processed – like bacon, for example – pork is one of the best sources of lowcarb proteins. The big secret to making the most of all its benefits is to avoid sugar-cured meats.
- Beef:meats are sources of protein and concentrate super important vitamins for the body, such as iron and B12. In fact, almost 100% of meats have zero carbohydrate level. The only exception are organs, such as the heart and liver: they concentrate approximately 5% of carbohydrates, and are not suitable for lowcarb diets.
- Good oils / fats: haveyou ever heard that oils are the villains of health? Take it easy, it’s not like that. We must stress that there are good and bad oils. When it comes to good fat, invest in the diet without fear. Butter, for example, is very good for health when consumed in moderation. Refined oils, like soy and corn, should not be consumed.
- Herbs / spices:when using natural herbs in the preparations, the chances of reducing your carbohydrate intake (in addition to excess sodium) are greater. There are countless spices that can be used in the seasoning of your dishes, which have very low percentages of carbohydrates. Cinnamon, mustard and oregano, pepper, garlic and ginger are some options.
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Many experts claim that a lowcarb diet is capable of completely changing the body’s response to numerous metabolic diseases. By choosing low-carbohydrate foods, especially low-carb vegetables, you reduce weight and gain quality of life.
