When it comes to vegetables, the golden rule says: “Eat dark and
leafy.” But just because a vegetable isn’t a powerhouse “green” doesn’t
mean it can’t bring a lot to the table. “There’s a misconception that if
something isn’t dark green, then it’s not good for you,” says Jackie
Keller, author, nutritionist and founding director of NutriFit.
But are so-called “filler foods”—low-calorie vegetables that fill us up
but aren’t known for their nutritional benefits—worth the stomach real
estate? Turns out, yes. “Most ‘filler foods’ have a high water volume
and make you feel full, and people who eat high water volume diets are
more likely to be at a healthy body weight,” explains Keri Glassman,
R.D., author of “The New You and Improved Diet,” and founder of Nutritious Life, a nutrition practice based in New York City.
What’s more, these eats can help keep you hydrated. “By eating high
water volume veggies, you add more water to your diet, and by ‘eating’
your water you get additional nutrients,” says Keller.
These low-calorie vegetables may not get top billing, but they offer a surprising nutritional bang for your buck.
Cucumbers
It’s no surprise that cucumbers have a moisture content of 90
percent. What you may not know is that they are a source of protein,
calcium and iron, and they contain vitamins C and A, fiber and beta
carotene (an important antioxidant that contributes to eye and skin
health and cancer prevention). Cucumber skin contains nutrients,
including vitamin K, which helps with blood clotting. A few slices of
this green vegetable also provide potassium, an electrolyte that helps
keep the heart healthy, and manganese, a mineral that helps build strong
bones.
Celery
The crunchy vegetable’s leading claim to fame is the presence of
active
compounds called phthalides, which help relax muscles around the
arteries and allow blood vessels to dilate, eventually lowering blood
pressure. Celery’s stalks are also high in potassium (one cup provides
eight percent of our daily requirement) and provide two grams of fiber.
From a calorie perspective, one cup has only 16 calories (less than a
piece of gum). Celery is also a good source of vitamin B and contains
luteolin, which works to decrease inflammation in the brain that occurs
with aging.
Lettuce
When it comes to lettuce, it’s true that the deeper the color, the
higher the vitamin and mineral content. However, one cup of iceberg
provides some vitamin K, folate (a B vitamin that helps protect the
heart, and for expectant moms, guards developing fetuses against spina
bifida, a birth defect), potassium and fiber. Iceberg and other types of
lettuce are about 95 percent water and practically calorie-free, making
them a great fill-you-up food.
Hearts of Palm
These flavorful stalks contain protein, vitamin A, folic acid and
almost no fat. A half cup has 115 calories. Hearts of palm earn their
place on your plate because they’re a good source of potassium, which is
important for heart and nerve cell function and blood pressure
regulation. A great addition to salads, they’re a solid source of fiber,
iron and calcium.
Radishes
A cup of these spicy bulbs has a mere 24 calories and contains
potassium and vitamin C. Most importantly, radishes are moisture- and
fiber-rich. Fiber is key for keeping our digestive tract healthy and
ferrying the bad cholesterol (LDL) out of our system. What’s more, the
crunch and distinct flavor of radishes acts as a palate-cleanser and is
satisfying enough that it may prevent you from overindulging in
something less than good for you.
Alfalfa sprouts
This easily digestible vegetable is
high in fiber and virtually calorie- and fat-free. Alfalfa sprouts add
life to a boring sandwich or salad, contain a small bit of protein and
are high in vitamins K and C—a powerhouse vitamin that, aside from its
immune-boosting properties, is an important antioxidant that fights free
radicals (the compounds that cause inflammation, heart disease,
wrinkles, cancer and many other health evils). Vitamin C’s other boon is
that it helps to rebuild muscle tissue, which is critical if you have
an active lifestyle or are injured. Sprouts also contain folate and
other B vitamins such as thiamine.
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