Calories are important. Your body needs them to maintain various organ functions and keep you active. But too much is not something you want. Hey there readers and welcome back to Healthy Mind - Think Big!
Eating low-calorie food is associated with weight control, better mood, and improved overall health. But what are these foods? Well, they’re usually vegetables that are high in insoluble fiber and water content. On average every adult should have at least 1200 calories every day. Eating low-calorie food meets this caloric goal and makes you feel fuller for longer, which stops you from adding extra calories. Celery? Broccoli? Apples? read till the end to learn about all these low-calorie foods and more.
01. GRAPEFRUIT
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The health benefits of grapefruit can go on and on. Rich with nutrients and containing zero calories it is one of the lowest-calorie-containing fruit. Offering a decent amount of fiber, vitamins, and minerals, they give a boost to the immune system, control appetite, promote weight loss, and manage diabetes.
02. APPLE
Low in calories and high in fiber apples are one of the most highly nutritious fruits. Eating them as a healthy snack will help with weight loss. The amount of calories present is so low that it gets mostly burned up during digestion. What is your favorite healthy snack? Share it with us in the comments below.
03. BROCCOLI
Broccoli is known as a superfood because it’s dense with nutrients. One cup contains just 31 calories and a host of other health benefits. Along with antioxidants that detoxify the body, they are also high in fiber, slowing down the release of glucose in the bloodstream.
04. CHIA SEEDS
Sprinkling just 1 tablespoon of chia seeds will add 60 calories and will keep you full for a long time. It enables tissue growth and repair, improves skin and hair, and even lowers the risk of developing dementia, depression, or arthritis.
05. WATERCRESS
Watercress is naturally low in calories and fat-free. Packed with the goodness of essential vitamins, phytochemicals, and minerals, they lower the risk of potentially chronic diseases by neutralizing toxic free radicals.
06. SPINACH
No healthy diet is complete without spinach. Other than being low in calories, these healthful leafy greens contain various essential vitamins and folate. With just 7 calories in one cup, this superfood is responsible for keeping the skin glowing and body relaxed while also promoting weight loss.
07. CELERY
Looking for a healthier low-calorie snack? Celery is perfect! The secret is the high water content that makes it naturally low in calories. One cup of it contains almost 18 calories, which isn’t a lot.
08. CABBAGE
Cabbage is another low-calorie vegetable that ranks high in vitamins, minerals, and antioxidants. Easy to prepare, one cooked cup contains 33 calories and virtually no fat. It also aids in weight loss, promotes glowing skin, and gives the immune system a boost!
09. KALE
Health benefits of kale include managing high blood pressure, improving digestion, and protecting against the development of diabetes. Containing a wide range of nutrients like vitamin C, K, antioxidants, and zero calories, kale prevents the development of various diseases. Kale helps in cleansing the kidneys.
10. LEMON
Lemons are refreshing! With a medium-sized lemon containing just 20 calories, the tart taste clearly represents the presence of vitamin C. Kick-starting your day with lemon water increases energy levels and boosts digestion. It is also a great way of losing weight because of its ability to promote calorie burning.
11. ONION
Onions are rich in fiber, folic acid, and essential vitamins while ranking low in caloric content. They have no sodium, fat, or cholesterol and can be eaten raw or cooked. Onions are anti-inflammatory in nature, they protect heart health and even work as a good immune booster.
12. PEPPER
Low in calories and dense in nutrients, peppers are excellent sources of potassium, fiber, vitamins, and folic acid. Because of their low caloric value, they can be found in several weight loss recipes, especially salads. They contain phosphorus, antioxidants and are available in a variety of types.
13. PAPAYA
Papaya contains some medicinal properties that have a therapeutic effect. One small papaya has 59 calories and will leave you feeling full. It is a great option for a mid-morning, healthy snack. It has powerful antioxidants, some anti-cancer properties, and even protects the skin from potential damage.
14. BRUSSEL SPROUTS
Eating high fiber, low-calorie food like Brussel sprouts not only keeps your blood sugar in check but also makes your weight loss dreams come true. Densely packed with nutrients eating them regularly keeps bones healthy and promotes blood clotting, too.
15. CAULIFLOWER
If you are thinking about losing weight then this cruciferous vegetable should not be ignored. With one cup of cauliflower containing about 25 calories, they can be eaten worry-free without adding on those extra pounds.
16. CARROTS
Cup of raw carrot sticks have around 50 calories which make for just 3% of the total calorie intake for the day. The goodness of natural compounds cuts off the growth of new fat cells that stops obesity.
17. CUCUMBER
Cucumbers are an amazing source of antioxidants and anti-inflammatory compounds. Did you know that the peel and seeds are the most nutrient-dense parts? Along with less calories they also contain zero fat, carbs, sodium, and cholesterol.
18. FENNEL
Known for its licorice-like flavor, fennel has several health benefits, one of them being protecting bone health. The dietary fiber works by directly making you feel full and stops you from binging. It is a rich source of vitamin B6 that also increases iron absorption and promotes a healthy digestive tract.
19. GARLIC
Garlic has plant compounds with potent medicinal properties and close to 0 calories. It is nutrient-rich with essential elements like vitamin C, B6, manganese, and fiber. The active ingredients help combat flu, the common cold, and irregular blood pressure, and more.
20. LEAF LETTUCE
Lettuce comes in a variety of types. Low in calories and high in essential minerals this simple common leafy vegetable protects the heart and keeps you properly hydrated. Packed with vitamin A, K, and brimming with antioxidants it’s also a weight loss-friendly vegetable.
21. ARUGULA
Arugula contains some of the most important nutrients essential for maintaining bone health, protecting heart health, and reducing the risk of developing some cancers. One cup of it contains just 5 calories and minimal fat. Being a green veggie it has folate, potassium, and magnesium.
22. SOUP
You can make soup out of virtually anything. It’s literally liquid mixes of vegetables, condiments, and garnishes. Eating it leaves you feeling full for a long time. It has all the nutritional goodness minus the calories and fat which also helps you achieve weight loss.
23. BEETS
Beetroots have an impressive nutrition profile. Low in calories, they contain a good amount of essential vitamins and minerals. The high nitrate content in them brings down high blood pressure. Eating it 2 to 3 hours prior to a sporting event or training session improves athletic performance.
24. ASPARAGUS
These green, spear-like sticks have folate, vitamin C, K, and potassium. Half a cup contains just 13 calories. Did you know that it has also been found to alleviate hangovers?
25. CHARD
What makes chard super nutritious is the presence of antioxidants, fiber, and nutrients. Not to mention zero calories, fat, or carbs. Commonly referred to as ‘swiss chard’, it prevents the development of kidney stones, stops diabetes, and protects heart health.
26. RADISH
With virtually no fat, sugar, or carbs, radishes are also low in calories. This zingy, crunchy, delicious root vegetable is also a great source of vitamin C. Eating just one cup of it every day will provide antioxidants that have anti-diabetic properties, lowers blood sugar levels, and even reduces the risk of chronic disease.
27. STRAWBERRY
Being an amazing source of potassium and vitamins is just not enough for strawberries. They are also sodium-free, fat-free, and cholesterol-free while being low in calories. A must-add for your weight loss diet, this delicious, tangy fruit improves skin health and also boosts immunity.
28. SNAP PEAS
With one cup of snap peas containing just 40 calories, this non-starchy vegetable deserves more attention. This green vegetable is also packed with all sorts of vitamins, beta carotene, and potassium. They are known for weight management, disease prevention, and improving heart health.
29. TOMATO
It's good to know that this versatile vegetable contains minimal calories. One medium-sized tomato has just 16. Enriched with the goodness of vitamin C, fiber, and a special compound called lycopene they are excellent for improving eyesight, digestion, and making bones stronger.
30. WATERMELON
Watermelon is a great hydrating fruit containing over 95% water. With around 100 grams containing 30 calories, eating this fruit as a snack will keep you away from unhealthy food. Did you know that watermelon is a great source for amino acids that burn fat?
31. ZUCCHINI
Eating zucchini regularly is a great way of shedding some extra pounds. Available in a variety of colors from green to yellow, these power-packed vegetables are nutritionally dense. Used to treat colds and aches, zucchini is rich in water and low in calories making it an ideal choice for dieters.
32. HERBS
Herbs like basil, cress, and dill along with different types of salt have minimal or no calories. They offer a pleasant fragrance and a delicious taste that brings a dish together. Choosing herbs and spices to amp up the taste of an otherwise bland, flavorless dish is a great way to eat healthily.
33. CHILIES
With zero calories, chilies have the capacity to speed up metabolism by 50%. Loaded with antioxidants, green chilies can get rid of free radicals. They also reduce blood cholesterol, prevent the formation of blood clots and keep the cardiovascular system healthy.
34. MUSHROOM
This earthy-tasting vegetable is often used as a substitute for meat by vegetarians. Along with magnesium, zinc, minerals, and copper, they contain just 15 calories in one diced cup. They’re also loaded with riboflavin, a special compound responsible for healthy blood cell count.
35. GINGER
Ginger plays a major role in traditional medicine to beat the cold, flu, joint pain, and muscle cramps. 1 tablespoon of freshly grated ginger contains just 5 calories and provides relief from inflammation, cures upset stomach, and lowers blood sugar.
36. JICAMA
Similar to a potato or a turnip, jicama is low in calories, sugar, and fat while being high in fiber. For people suffering from diabetes, jicama can be a great substitute for potatoes or other high starch and carb foods. It is a natural prebiotic, rich source of antioxidants that promotes a balanced blood glucose level.
37. CLEMENTINE
This hybrid of mandarin and sweet orange tastes a bit sweeter than other citrus fruit. Clementines are loaded with vitamin C, antioxidants, and a variety of minerals. Most of the calories in this fruit come from the sugar content along with a tiny amount of protein.
38. OATMEAL
A cup of oatmeal cooked in water has just 150 calories. To make it more filling, stir in half a cup of plain nonfat Greek yogurt. This way you’ll add 11g protein - but just 60 extra calories. You'll never get bored with oatmeal if you mix things up with different ingredients like almond butter, chia seeds, or berries.
Don’t get the wrong idea. Calories are important for the body to function smoothly. The problem begins when you eat too many calories and don’t burn them off. Because most food and drink contains gross amounts of calories, it is important to cut back on unhealthy stuff and choose low-calorie foods. Do you follow a low-calorie diet? Have you ever tried it out? Share your experience with us!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.