Are you trying to lose a couple of inches while still enjoying your meals? Well, I have some exciting news to share with you! Say hello to the popular food trend in the culinary world - 'zero calorie foods' or 'negative calorie foods'! Yes, you heard it right. These nutritional foods have the potential to keep you satiated, nourish your body, and even support your weight management plan.
But are '0 calorie foods' really true? Do they really have no calories? Well, let's dive right in and discover more about them.
What are Zero Calorie Foods?
In recent times, the phrase 'zero calorie foods' has caught everyone's attention. However, do not go by its literal meaning. 'Zero calorie foods' do not mean that these food items have zero calories. On the other hand, this term refers to certain vegetables and fruits that are so 'low in calories' that their overall impact can be considered negligible or zero.
According to health experts, the idea behind 'zero calorie foods' is that you can supposedly eat these low-calorie foods without gaining weight since digesting them requires more energy than the foods themselves provide. As a result, no more calories are added. These zero or low-calorie foods are also rich in water, dietary fiber, and essential nutrients such as vitamins, minerals, and antioxidants, which promotes healthy eating.
The only exception to this rule is water. Water is the only drink that offers no calories and is hence a 'true zero-calorie food'.
Best Zero Calories Foods to Add to Your Diet
Below given is a list of very low or almost zero calorie foods. I have also included how many calories each food has in a cup or 100 grams, as calculated by to the USDA.
1. Cucumber: Crisp, refreshing, and oh-so-hydrating, cucumbers are the ultimate go-to snack for weight loss. With cucumbers offering only 15 calories per 100 grams, you can enjoy these green wonders without any guilt. You can slice them up for a crunchy addition to salads and sandwiches, enjoy them in 'raitas', make refreshing cucumber juice or dip them in a low-calorie dressing for a delightful treat.
2. Celery: Celery is a crunchy and crispy green vegetable with thick stalks. With only 14 calories per 100 grams and a high vitamin and mineral content, this fibrous and water-rich plant is an excellent green for curbing your hunger pangs. You can dip them in hummus for a flavorful snack, enjoy it as a comforting soup or replace high-calorie beverages with celery juice. You can also use them to make nutritious sandwiches.
3. Radish: Do not underestimate the power of radish, an edible and vibrant root vegetable. With their slightly pungent and spicy flavor and less than 19 calories per cup (115 grams), radishes add a zesty kick to your dishes without adding unwanted calories. Slice them thin and toss them in salads, enjoy them in 'mooli parathas', or prepare them as a delicious side dish.
4. White Mushrooms: Edible mushrooms are earthly delights. These umbrella-shaped fungi (often regarded as veggies) not only add depth to your meals but also provide a mere 21 calories per cup (96 grams), along with fiber, protein, selenium, and antioxidants. You may use them in gravies, side dishes, pastas and creamy soups or add them to stir-fries for a low-calorie feast.
5. Lettuce: Whether it's Iceberg lettuce, crunchy Romaine lettuce or buttery Bibb, lettuce is a zero-calorie food champion. A cup (100 grams) of lettuce contains a mere 14 calories, along with plenty of water, vitamins A and K, and minerals. This versatile leafy vegetable can form the base for your favorite salads and can also be used in soups, sandwiches and as a refreshing wrap.
6. Cabbage: Bursting with fiber, vitamin C, vitamin K and antioxidants, this green or purple colored vegetable is a nutritional powerhouse. With just 22 calories per cup (89 grams), you can enjoy it raw in slaws and salads, stir-fried as a side dish, or as a topping for healthy sandwiches.
7. Spinach: Popeye knew what he was talking about when he praised the benefits of spinach! This leafy green vegetable has only 23 calories per 100 grams of serving while being packed with potassium, magnesium, iron, vitamins C, A and K and other essential nutrients. You can add it to salads, soups, juices or sautés for a nutritional boost.
8. Watermelon: Quench your thirst and satisfy your sweet craving with this juicy summer fruit. Watermelon is a hydrating and low-calorie snack that leaves you feeling instantly refreshed and guilt-free while offering you a variety of minerals and vitamins and a mere 30 calories per cup (100 grams).
9. Strawberries: A versatile and delicious fruit, strawberries are not just rich in vitamin C, manganese and antioxidants but also low in calories. These bright red and juicy fruits have only 31 calories per 100 grams of serving and make the perfect addition to your breakfast, salads, smoothies, yoghurt and even as a fresh snack on their own.
10. Cauliflower: Say hello to this low-calorie vegetable - cauliflower! Though rich in fiber, antioxidants, and vitamins, this cruciferous veggie offers only 25 calories per 100g, which can be easily transformed into various guilt-free alternatives. From roasting, steaming, grilling and boiling them to using them to prepare nutritious pizza crusts, the possibilities are many.
11. Asparagus: The delightful spears of asparagus not only add a touch of elegance to your plate but also support your weight loss efforts. Asparagus is a good source of folate, iron and vitamins K, A and E and has only 20 calories per 100 grams. These nutrient-rich veggies can be cooked to perfection when steamed, roasted or grilled. You can enjoy it as a side dish, add it to salads or use it to make sumptuous stir-fries.
12. Pumpkin: Along with bringing flavor and warmth to your dishes, pumpkin also serves as a fantastic low-calorie food. This dense-looking food is a great source of vitamins, copper, folate, fiber, calcium, potassium, manganese and magnesium. With only 26 calories per 100 grams of serving, pumpkin fills you up with its deliciousness and nutrient-rich goodness.
13. Broccoli: Another cruciferous vegetable that makes to this list of low-calorie foods is broccoli. Though packed with fiber, antioxidants, plant-based protein, and phytonutrients, this highly nutritious vegetable has just 34 calories per 100g. You can roast it, steam it or add it to salads and stir-fries for a satisfying crunch and a boost of nutrients in your meals.
14. Lady's Finger: Do not underestimate the power of okra or lady's finger, a commonly found vegetable in Indian markets. With its fibrous texture and only 33 calories per cup, this versatile vegetable easily falls into the category of zero calorie foods. Its high fiber content also aids in digestion, making you feel full and satisfied. Okra makes a delightful addition to stews, soups, stir-fries and side dishes.
15. Tomatoes: Tomatoes are low in calories (18 calories per 100 grams) but high in essential vitamins, a small amount of minerals and antioxidants (especially lycopene). Vibrant and flavorful tomatoes can be eaten raw as well as cooked. You can add them to salads and raitas, use them in soups, sauces and side dishes, or include them in sandwiches for a burst of freshness.
16. Capsicum: Add a pop of color, crunch and a kick of flavor to your meals with capsicum, also known as bell peppers. With only 26 calories per 100 grams but a range of beneficial nutrients, this culinary vegetable is a must-have in your low-calorie diet plan. You can enjoy them raw in salads, stir-fried with other veggies, use them in curries or stuffed for a delicious treat.
17. Lemons: Lemons and limes are not just flavor enhancers but also give a quick vitamin-C boost to your dish. While the juice of these citrus fruits adds a refreshing tang to your meals and beverages, one lemon (58 grams) offers just about 17 calories. Squeeze it over salads or drizzle it on grilled veggies. You can also drink lemon water, a favorite beverage among weight watchers.
18. Apples: The saying 'an apple a day keeps a doctor away' holds true when it comes to losing weight as well. Packed with fiber and antioxidants, apples not only satisfy your cravings but also provide essential nutrients to support your wellbeing. With just 65 calories per cup (125 grams), this sweet and crunchy fruit is a perfect snack choice.
19. Beetroot: Embrace the earthy flavors and vibrant colors of beetroot (also called beets) in your zero-calorie diet plan. This root vegetable is a good source of fiber, folate, potassium, magnesium and vitamin C and has only 43 calories in 100 grams. Enjoy it grated in salads, as a side dish or in a juice or smoothie to refresh you.
20. Papayas: Get ready to indulge in the natural sweetness of papayas without worrying about adding excessive calories. A 100-gram serving of papaya offers just 43 calories and a host of nutrients and health benefits. Enjoy them as a snack, add them to fruit salads or blend them into smoothies for a burst of tropical goodness.
In conclusion, it is important to note that there is no scientific evidence to support the claim of negative calorie foods. However, we know for a fact that the above-mentioned foods are very low in calories and are hence considered so. By incorporating these healthy fruits and veggies into your daily diet, you can not only eat smartly and reduce your overall calorie intake but also curb unnecessary snacking and thereby support your weight loss journey.
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