Veggies like lettuce can lower the risk of type 2 diabetes. Studies show that the low glycemic index of leafy green Vitamin K is also a vital nutrient in bone mineralization. Vitamin C prevents age-related bone loss.Īccording to the International Osteoporosis Foundation, Vitamin A deficiency can lead to osteoporosis and an increased risk of fractures. Vitamin K helps build cartilage and connective tissues, while vitamin A helps your body develop new bone cells. Vitamins K, A, and C in lettuce are key vitamins that produce collagen, a protein used by the body for bone formation. The fiber in lettuce promotes digestion and prevents constipation Protective effects against the progression of the disease. With lung cancer found that regular consumption of lettuce could offer A study conducted in Japan on smokers diagnosed Non-starchy veggies like lettuce can protect against cancer. Lettuce consumption has been linked to a lowered risk ofĪ report by the World Cancer Research Fund suggests that The potassium in lettuce also supports the The accumulation of plaque in the arteries.Ĭonsuming lettuce regularly can also promote healthyĬholesterol levels and protect against cardiovascular disease. Vitamin that supports the heart by preventing damage to the blood vessels and preventing Romaine lettuce is also a good source of vitamins A andĬ also improves blood flow to prevent heart attacks and stroke. Most cruciferous vegetablesĬontain a decent amount of vitamin K, such as kale, broccoli, spinach, and Rich in vitamin K, like lettuce can dramatically improve symptoms of Has long been used in folk medicine as a remedy for Arthritis pain andĪccording to Arthritis Foundation, vegetables that are Lipoxygenase, a protein in romaine lettuce can help reduce Potassium – An essential mineral that maintains healthy blood pressure and supports the heart.This vitamin is also used by the body to convert carbohydrates into energy. It’s especially important for pregnant women. Folate – A B vitamin that helps to produce DNA and red and white blood cells in the bone marrow.Vitamin K – A vitamin that helps prevent bone fractures and aids the body in blood clotting and wound healing.Vitamin C – A powerful antioxidant that supports the health of your immune system.Calcium – A mineral that maintains bones and teeth, along with healthy muscle and nerve function.Beta Carotene (Vitamin A) – A potent antioxidant that supports cell growth and eye health.The popular belief that iceberg lettuce is low in nutrition, it actuallyĬontains a number of essential nutrients, including: One cup of chopped romaine lettuce contains only 8 calories. One cup of shredded iceberg lettuce contains only 5 calories. One cup of chopped romaine lettuce contains only 1.5 grams of net carbs. One cup of shredded iceberg lettuce contains only 1 gram of net carbs. Veggies like lettuce, zucchini, asparagus and kale – all of which are less thanĥ grams of carbs per serving. On a strict low carb diet like Keto, choose Vegetables, like lettuce, are generally lower in carbs than root vegetables. Any sandwich filling can be wrapped in a lettuce leaf for an instant low carb fix. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.In fact, lettuce is a popular accouterment for the Keto diet because it makes a great bread substitute for wraps and burgers. Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet 3) Quality over quantityįood quality is just as important as the amount of carbohydrates in your diet. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low. Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries. If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs 2) Always consider the serving size When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider: 1) Keep your carbohydrates lowĭepending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds. When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods.
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