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There are foods that have several zero-calorie contents. For example, it is possible to find them in vegetables, soups, cereals, dairy products, whole grains, eggs, and even some fruits. The following table presents the list of foods with the lowest caloric content.
Some common examples of highly nutritious foods, which do not contain any calories.
It is interesting to note that some of these meals contain significant quantities of various vitamins and minerals such as iron, calcium, magnesium, phosphorus, and zinc. There are even fruits, snacks, and desserts with no additional calories. When choosing low-calorie options, it is important to remember that calorie intake should be kept into consideration. According to the Centers for Disease Control and Prevention, adults need around 2,000-3,000 calories per day.
At this amount, a person consumes approximately 70% of his energy needs from carbohydrates, 18% from protein, and 14% from fat. As far as certain diets and food groups with zero calories are concerned, there are four main categories: fruit and vegetable juices, whole grain cereals, fortified cereal, nuts, and seeds.
Other sources of zero calories foods are baked goods, candies, cakes, muffins, soda, crackers, frozen yogurt, cookies, doughnuts, and pretzels (Nordlinger, 2011). Since they usually have substantial amounts of sugar, they cannot be considered healthy. Therefore, their consumption is likely to harm health.
On the same note, products, where a person who eats large volumes of foods with low or no calories tend to consume excessive amounts of fats. Existing literature on obesity suggests that both long-term and short-term calorie restriction has similar effects for obese and non-obese people. So, when selecting diet options, it is necessary to think about what would cause the greatest amount of harm to health. This will enable a person to make better health choices regarding calorie intake.
Fruit And Veggies Juice
Juice is probably one of the easiest drinks to make at home. Moreover, many people who buy juice rarely know about its nutritional value and low-calorie content.
Apart from water, this beverage provides most of the nutrients required by human beings. Not only does it contain protein, calcium, and vitamins B, C, and E, but also water and carbohydrates. Although lemon juice consists of more calories than apple juice, it provides almost all vitamins, except vitamin C.
Most of the fruits, especially those containing citric acid and citronella, have minimal or no vitamin C. Nevertheless, a person can obtain it from citrus fruits, broccoli, beans, potatoes, oranges, peppers, tomatoes, tomatoes, and melons. Another reason why lemons have little or no vitamin C is that they do not have a lot of phenolic acids or other flavonoids. They are found in strawberries and grapefruits.
However, most of them have a much lower antioxidant activity than oranges or pineapples (Bartlett & Clark, 2010). Thus, when buying canned fruit and vegetables, pay attention to the amount of vitamin C per serving. For instance, fresh berries are usually 100 times more nutrient-dense compared to dried ones. With regards to fresh fruits, strawberries are 100 times more nutrient dense and apples are 50 times more nutrient-dense than bananas.
Gluten is a type of sugar found in wheat flour. One of its benefits is that it helps to promote good blood flow and prevent constipation. Gluten also contains minerals such as calcium, magnesium, iron, copper, manganese, zinc, selenium, molybdenum, chromium, vanadium, phosphorous, lithium, bicarbonate, borates, potassium, and folate.
Furthermore, gluten has anti-inflammatory properties. An interesting fact is that wheat flour is relatively inexpensive when compared to other forms of starch, such as maize, barley, rye, oats, and millet. One cup of grain flour costs between $7 and $11 per bag in natural stores or supermarkets. Of course, this amount of money must be spent wisely in order to ensure that a person takes in enough nutrients.
Oats comprise an essential component of a balanced diet. Aside from providing carbohydrates, they provide proteins, protein, vitamins, and selenium as well. Additionally, oat fiber helps to control cholesterol levels. A single ounce of cooked oatmeal provides 25% of the recommended daily value of vitamin E.
Oatmeal can also be consumed as breakfast or snack. Its composition, therefore, makes it suitable for people who want to avoid fat intake or sugar intake. In addition, oatmeal does not contain excess caffeine and sodium. Due to the presence of fibers and nutrients not present in many refined cereals, a person using this product can feel full sooner on its consumption compared to others.
Unlike many other cereals, oatmeal’s low-calorie content allows individuals to add it to recipes without making it overly filling. Finally, oatmeal is extremely versatile; people can use it for frying, grilling, or baking.
Legumes include soybeans, peas, lentils, chickpeas, peanuts, chickpea flour, edamame, chickpeas, red kidney beans, navy beans, dry beans, lima beans, lima beans flour, and green gram. Their nutritive values allow them to be beneficial to human health. To begin with, legumes contain protein, vitamin B12, vitamin E, and omega-3 fatty acids.
They often have a higher concentration of resistant starch. This type of starch serves as a bulkier source of energy for cells and tissues, allowing them to grow quickly during growth spurts. Even though rice is made from whole grains, the composition of rice varies significantly depending on the variety. For example, white rice is much healthier than brown or wild rice.
Additionally, it has fewer phytates, which means fewer negative side effects than whole grains. Also, rice has less fiber as compared to whole food grain alternatives. Legumes are quite popular among vegetarians. Although they might have fewer calories than meat, people still get enough nutrition from them (Kirkpatrick et al, 2012). In general, people can consume up to 4 cups of legumes per day.
What is more important, a person’s decision regarding beans depends largely upon taste preference and availability. Some types of beans are more tasty than others. For instance, black beans have a slightly bitter taste that makes them unsuitable for eating whole. People should take caution while purchasing or growing legumes. Depending on whether it is cultivated soil, organic farming, or genetically modified seeds, legumes will have different characteristics. Consequently, choosing the best kind of legume depends on personal preferences.
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