We are spoiled for choices for weight loss diets! There is always a new fad, a new study promoting or ignoring certain aspects of our diet. A low carb diet includes cutting off carbs and focusing on consuming protein, vegetables, and healthy fats. It helps in weight loss by reducing the craving to eat and providing a feeling of satiety with proteins and fat.
What are carbs?
Carbohydrates are the energy giving food which we need for proper functioning of the body. Carbs are broken down to release energy and are stored in our muscles and liver if unused. If these stored carbs are unused for a long time, then our body converts them into fat.
A Low Carb Diet
In a low carb diet, we need to consume whole foods which will nourish, satiate and fill us up. Weight loss with low-carb diets is possible because they reduce your appetite. A low- carb diet also helps us to lose weight faster, if required. In a low-carb diet, we need to avoid sugar loaded and starchy foods like bread, rice, potatoes, fruits, chocolates, sodas etc.
Do you want to know which vegetables to eat in a low carb diet?
Vegetables are a great way to fulfill the nutrition needs of our body. They are rich in minerals, vitamins and other important nutrients. They are high in fiber but low in calories and hence deserve the top spot on our plate. Eating a meal complemented with an adequate amount of vegetables is always a great idea.
Here is a list of 7 low carb vegetables which we must include in our diet to lose weight:
- Mushroom: Creamy in texture, mushrooms are the lowest carb vegetable, we can consume on a low carb diet like keto. They are low in carb, calories as well as fat.They are made of fiber and are rich in potassium, magnesium, zinc and folate. Ane-cup (70-gram) serving of raw, white mushrooms contains just 2 grams of carbs.
How to add Mushrooms: Mushrooms can be added in salads, or as cream of mushroom soup. It can be mixed with sauteed vegetables or added to an Indian curry like mushroom matar.
- Green Beans: A part of the legume family of lentils and beans – green beans are also referred to as snap beans or string beans. But they are significantly low in carbs as compared to their other family legumes. 1 cup (125-gram) serving of cooked green beans contains 10 grams of carbs. They are high in chlorophyll which may be instrumental in protecting against cancer. They also are a source of carotenoids which improve brain function during the aging process.
How to add Green Beans: Green beans can be cooked along with several vegetables to create different dishes. They can also be boiled, sauteed or pan-roasted for bringing out the flavor.
- Bell Peppers: Sometimes also known as sweet peppers – bell peppers are very nutritious. They are a rich source of antioxidants called carotenoids which help in reducing inflammation and decrease risk of cancer. They are very rich in vitamin A & vitamin C which are usually low in other low carb foods. One cup (149 grams) of chopped red pepper contains 9 grams of carbs. How to add Bell Peppers: Bell Peppers can be added raw to salads or gently sauteed or baked as vegetables. They also make delicious additions to ratatouille,hummus, toasts, quesadillas, etc. They are very versatile and add great flavor to most dishes.
- Zucchinis: Low in carbs, zucchini has a sweet, mild taste and is highly versatile. It is low in carb with only 3.9 grams of carb from 1 cup of chopped zucchini. Some studies suggest that it may help lower blood sugar levels in people with type 2 diabetes.
How to add Zucchinis: Zucchini can be eaten raw in salads, boiled, steamed,roasted, sauteed, broiled or pan-roasted to enhance its flavor. It can be cut up into several ways to add not only nutrition but aesthetics as well.
- Tomatoes: A great source of nutrients – tomatoes are rich in vitamin C, potassium,folate, lycopene, naringenin and chlorogenic acid. It is believed to boost immunity,digestion and heart health. Tomatoes are very low in carbs and contain only 4.7gram of carbs per 100 grams of tomatoes.
How to add Tomatoes: Tomatoes are consumed in myriad ways across all cuisines.It is added as puree in gravies, as salads, or consumed as soups and shorbas. It is also a great fruit vegetable to be roasted or charred for flavor in tadka.
- Brinjals: Due to its antioxidant and phytochemical content – brinjal is a nutritious rich fruit vegetable. It has a low Glycemic Index and hence doesn’t spike blood sugar levels as it is absorbed slowly. It is low in carbs with 1 cup of chopped brinjal containing 4.8 grams of carbs. Brinjal is high in fiber, low in sodium and rich in antioxidants.
How to add Brinjals: Brinjal can be enjoyed steamed, sauteed, boiled, roasted or baked. It is often cooked as bharta in most Indian households. It can be added in sambhar, bhajji as well.
- Radishes: Known for their sharp, peppery taste – radish is a Brassica vegetable. One cup (116 grams) of raw sliced radishes contains 4 grams of carbs. It is fair source of vitamin C and known to reduce risk of breast cancer in postmenopausal women.How to add Radish: Radish is a great addition to salads. It is a popular raw snack on tourist sites with some salt and spice mix. It is also used as a filling for Indian
flatbread – paranthas.
To start with the weight loss journey, one can choose some of the low fat foods recommended here. The most important aspect of weight management lies in eating a balanced meal and working on the body weight without adversely affecting the nutritional needs.
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