17 Low-Calorie Foods You Can Eat As Much As You Want

17 Low-Calorie Foods You Can Eat As Much As You Want
Infographic – herbs-info.com Photo sources – see foot of article

Let’s get right to it. Here are 17 Low-Calorie Foods You Can Eat As Much As You Want…

1. Celery

Celery is a very interesting vegetable, it provides both a pleasant crunchy texture to food while adding a distinct flavor without being too overpowering. The leaves and stalks of celery are a favorite to add to macaroni salads and shakes.

According to the USDA, every 100 grams of celery contains just 16 calories. Crunch away.

2. Arugula

Arugula, aka “Rocket”, is a common salad green that is also added to pizza and pasta — a favorite in Italian cuisine. In fact, the name “arugula” was derived from the plant’s Italian name “rucola”, the same way the term “rocket” in England was taken from “rucola”.

According to the USDA, every 100 grams of arugula contains 25 calories.

3. Egg Whites

Eggs are commonly thought of as a high calorie food but it is quite the opposite! The only part of the egg that is significantly high calorie is the yolk or the yellow portion; the rest of the egg is a great source of protein, which can help build muscles — without added calories! Egg white (or the scientific term being albumin) is mostly water, approximately 90 percent, and protein, approximately 10 percent. Egg whites are very common in cooking, used in a variety of food products like baked goods.

According to the USDA, every 100 grams of raw egg white contains 52 calories.

4. Salad

The term “salad” here is used loosely because it can be a variety of different vegetables mixed together. You can opt for purely vegetables in your salad, purely fruits, or a combination of both, which is the most popular choice if you want to lay off the meat.

A vegetable / green salad without any condiments is around 25 calories per 100g according to the Mayo Clinic Diabetic Exchange list; you only need to add calories for the dressing you will be using in your salad. According to the USDA, every 100 grams of fruit salad is 50 calories.

5. Cucumber

Cucumbers are very popular in the beauty world for their soothing properties when used in skin care — but they are also a very delicious, low-calorie snack as well! A salad can be made more interesting by adding cucumber for an extra crunch, or you can even just slice up some cucumber as a snack to get rid of cravings for chips.

According to the USDA, every 100 grams of cucumber contains 16 calories.

6. Cauliflower

Cauliflowers are often overlooked because they aren’t as vibrant in color as other vegetables, but they are quite nutritious and free of the “vegetable-y” taste that kids dislike. They are perfect to add in stir-fry dishes or even steamed with a little bit of butter and garlic as a side dish to your meal — or better yet, as a salad alone!

According to the USDA, every 100 grams of cauliflower contains 25 calories.

7. Tomatoes

The health benefits of tomatoes are endless; they are known for being potent cancer-fighters because of their lycopene content while being delicious. Technically speaking, tomatoes are a fruit, not a vegetable but they are still perfect to add in salads, soups, and even sandwiches.

According to the USDA, every 100 grams of tomatoes contains 18 calories.

8. Broccoli

Broccoli is a delicious, low calorie vegetable that is great steamed on its own, or together with other vegetables in a salad, casserole, and soup.

According to the USDA, every 100 grams of broccoli contains 34 calories.

9. Popcorn

Don’t be mistaken than popcorn is a junk food! Popcorn only becomes unhealthy because of sugar and artificial flavors added — but it is naturally a healthy snack. Just pop plain popcorn and add a little bit of salt and you’re good to go! This is a perfect alternative snack to chips which contain minimal nutrients or “empty calories”.

The USDA reports that a cup of popped corn is around 20 to 30 calories only.

10. Kale

Kale is a leafy green vegetable that is slowly gaining popularity as a chip. If you aren’t into salads, you can add spices and salt and pepper to taste to kale, pop them in the oven, and make kale chips! Other ways you can include kale in your diet are through shakes or steamed with other vegetables.

According to the USDA, every 100 grams of kale contains 49 calories.

11. Sugar Snap Peas

Sugar snap peas are closely related to snow peas with round pods compared to the latter’s flat ones. You can eat them whole or chopped, in either a stir fry, roasted, or even pickled! These vegetables are popular during the colder months since they thrive in cool weather.

According to the USDA, every 100 grams of peas contains 42 calories.

12. Grapefruit

The best way to eat grapefruit is raw as a snack, but did you can also add its juice to salad dressing for the extra citrusy zest?

According to the USDA, every 100 grams of white grapefruit contains 37 calories. Pink and red grapefruit has even lower calories at 30 kcal per 100 grams of fruit.

13. Melon

Melon is another excellent low-calorie alternative to your typical snack fare of unhealthy junk food. There are different kinds of melons but they are all similarly sweet and perfect to cool off during the summer (or any season really!). Melons are an excellent addition to a fruit salad; you can try mixing berries and melons together.

According to the USDA, every 100 grams of honeydew melon contains 36 calories. Cantaloupes have slightly less calories, 34 kcal per 100 grams of fruit.

14. Strawberries

Among the different kinds of berries, strawberries are probably the most popular. They are often used in desserts, cakes, milkshakes, and ice cream. They are great as-is with cream — you can freeze them and eat them with fat-free cream as a dessert.

According to the USDA, every 100 grams of strawberries contains 33 calories.

15. Blackberries

Blackberries are quite popular because of their high antioxidant content, which makes them an excellent fruit for detoxification. This fruit is typically used in fruit salads, jams, jellies, and sometimes wine or juice.

According to the USDA, every 100 grams of cucumber contains 43 calories.

16. Oranges

Aside from apples, oranges are probably the most well-known kind of fruit. Different orange flavored products have found their way into the market, like juices and spreads. However, don’t be fooled! The best kind of oranges are fresh, so fresh juice and fruit slices. They are also rich in Vitamin C which helps boost your immunity.

According to the USDA, every 100 grams of oranges contains 47 calories.

17. Blueberries

Blueberries are popular berries used in different desserts, cakes, muffins and pancakes. Like other berries, blueberries can be consumed by themselves as a healthy treat, They are also rich in antioxidants that help with detoxification.

According to the USDA, every 100 grams of blueberries contains 57 calories.

Related:

Free (Printable) Chart Of Foods Under 100 Calories

Reference:

[1] United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/search/list?qlookup=09050

Infographic photo sources:

https://commons.wikimedia.org/wiki/File:C%C3%A9leri.jpg
https://commons.wikimedia.org/wiki/File:Rukola.JPG
https://pixabay.com/en/eggs-white-yellow-food-hotel-1265072/
https://pixabay.com/en/salad-fresh-veggies-vegetables-791891/
https://en.wikipedia.org/wiki/File:Kurkkuja.jpg
https://pixabay.com/en/cauliflower-red-cabbage-savoy-1644626/
https://commons.wikimedia.org/wiki/File:Tomato_je.jpg
https://pixabay.com/en/broccoli-green-food-healthy-eating-1629643/
https://pixabay.com/en/snack-movie-popcorn-1284230/
https://en.wikipedia.org/wiki/File:Kale-Bundle.jpg
https://en.wikipedia.org/wiki/File:Sugar_Snap_Pea.JPG
https://pixabay.com/en/grapefruit-grapefruit-red-citrus-2489409/
https://pixabay.com/en/melon-fruit-power-2314618/
https://pixabay.com/en/strawberries-fruit-close-fruits-1303374/
https://pixabay.com/en/blackberries-on-a-plate-black-fruit-1045728/
https://pixabay.com/en/orange-fruit-vitamins-fruits-15046/
https://pixabay.com/en/background-berry-blue-blueberry-2281/

27 Medicinal Plants Worth Your Garden Space

27 Medicinal Plants Worth Your Garden Space
Background milk thistle photo – Fir0002/Flagstaffotos (via Wikipedia) – lic. under CC 3.0

We’ve discovered a fantastic article listing 27 of the top medicinal plants – together with details of their potential uses. These plants can be really handy to have around if you know their value.

One thing I would suggest is to print out the full article (you might need to do a little copy-pasting and tidying up) and then keep the printout together with your first aid kit. If you need one of the remedies, the last thing that you want is to be surfing the web trying to remember the name of that web site that you discovered last year! We’ve all been there.

We’ve summarized the list here with links to our own full length articles on the herbs. But be sure to visit the tutorial also:

Aloe Vera

Marsh Mallow

Great Burdock

Pot Marigold

Gotu Kola

Chamomile

Globe Artichoke

Chinese Yam

Echinacea

Siberian Ginseng

Great Yellow Gentian

Sea Buckthorn

Tea Tree (I have to say with this one, seems easier to me to just buy a bottle of tea tree essential oil for a few bucks!!)

Lemon Balm

Peppermint

Evening Primrose

Ginseng

Turkey Rhubarb

Sage

Wu Wei Zi (Schizandra)

Milk Thistle

Comfrey

Feverfew

Fenugreek

Slippery Elm

Stinging Nettle

Agnus Castus

To this list I would certainly add Lavender, Rosemary, Garlic and Oregano! Can you think of any more you would put in?

Here is the link to the full list with photos and uses:

http://odyb.net/discoveries/27-medicinal-plants-worth-your-garden-space/

Note – articles on herbs-info.com are not medical advice and are not meant to be a substitute for a consultation with a medical professional, nor a recommendation to self-medicate.

Do You Know The Difference Between Good And Bad Carbohydrates? Here’s A List Of Foods That Contain Them

Carbohydrates
Infographic © herbs-info.com. Image sources: see foot of page

You will often hear people talking about two different kinds of carbs – the good and the bad. There are carbohydrates that are easily metabolized by the body to be used up as energy – and carbohydrates that are less nutritious and do not get metabolized as well by the body. In order to have a healthy diet, you need to choose the right carbohydrates to include in your meals because they are your primary source of energy.

Carbohydrates are among the key nutrients our body needs to function. Carbohydrates come from food like bread, rice, and pasta, and make up the bulk of the body’s energy source. The carbs we include in our diet are converted into sugar, specifically glucose, which is used by our cells to perform their needed functions. Without glucose, the body’s cells starve – and eventually, start to malfunction and die. So forget about all the “no carbs” diet – this would be bad for you and do nothing else but starve your cells and make you unhealthy. The real challenge is to choose the right kind of carbohydrates. [1]

Simple vs. Complex Carbs

Carbohydrates can be classified in two ways – simple and complex. Complex carbs are dubbed “good carbs” and simple carbs are dubbed “bad carbs”. Complex carbs are considered “good” because our body takes a longer time to digest them; because of their long, complex chains. Because of this, the energy released is slower, more efficient, and better absorbed by the body. This kind of carbohydrate is recommended especially for people suffering from diabetes, because longer digestion of carbs reduces hyperglycemia or high blood sugar (a characteristic symptom of diabetes). Complex carbohydrates are also high in vitamins, minerals, and fibers – great for maintaining the immune system and improving digestion. [2]

The best sources of good carbs have been found to have low GI (glycemic index). The lower the glycemic index, the less a food item affects blood glucose and the longer you feel full. Examples of low glycemic foods are bran cereals, green vegetables, and root vegetables like sweet potato and yam. [3]

On the other hand, “bad carbs” or simple carbohydrates are made up of short, simple chains, which are easily broken down by the body to be used as energy. There are some “good” simple carbs, found in fruits and milk but the bad carbs are most commonly found in processed food and snacks like candy, soda, and chips. These simple sugars overload the body with glucose, causing hyperglycemia and an increased risk for metabolic problems and unhealthy weight gain. The most common sources of simple sugars are junk foods and these are typically void of any nutritional content, unlike complex carbohydrates. [4]

Simple sugars are typically high GI food items – food items like candy and soda cause a rapid increase in blood sugar upon consumption. However, high GI foods are not just found in snacks; food items like white bread, corn flakes, instant oatmeal, melons, and pineapples are part of the list. [3]

List Of Foods High In Good Carbohydrates:

The following food items are great sources of highly bioavailable carbohydrates. Make sure to include them in your diet! GI values are from the University of Sydney: [5]

1. Home-made oatmeal cookies

Home-baked oatmeal cookies are a great snack item to replaced store-bought candy bars and cookies. They have a glycemic index of 54 for a serving size of 25 grams.

2. Orange juice

Either eat your orange as is or juice it – either way its glycemic index of 40 (raw orange) and 46 (orange juice) makes it a great snack or a drink to pair with your meal. Oranges are likewise a great source of Vitamin C, which boosts your immune system. [6]

3. Grain products

Not all grain products have a low GI, so choose carefully. Spelt multigrain bread has a GI of 54. Most 100% whole grain breads have GIs of around 50. Brown rice is an excellent alternative to high GI white rice; it has a GI of 48 (other brands have GIs of 45 and 46) for 150 grams.

4. Apples

Apples have a GI of 40, the same as fresh oranges, for 120 grams. Other kinds of apples, specifically those that come from Denmark have an even lower GI of 28. Opt for apple slices as a snack instead of a snack bar. Apple juice, on the other hand, has GIs of 39 (unsweetened) and 44 (sweetened).

5. Baked potatoes

Potatoes are rather up there in terms of GI, with a baked white potato and margarine having a GI of 69. However, you can ditch the margarine or butter and bring the GI down to the 50s.

6. Carrots

If you want a side of antioxidants with your snack, take a pack of carrot sticks with you! Raw carrots have a GI of 35, even lower at 33 when they are boiled. Carrots are a great source of alpha and beta-carotene, nutrients that improve your sight, immune system, and even help fight cancer. [7]

7. Tomatoes

Tomato juice without any added sugar has a GI of 33, one of the lowest in this list. Raw tomatoes are even lower, with a GI of less than 15. Tomatoes are also known for their high lycopene content, a nutrient known for its ability to fight cancer. [8]

8. Raisins

Raisins have a moderate GI of 64, with certain brands like Sun Maid having a lower value of 54. You can pack a small container of raisins to munch on throughout the day.

9. Grapes

Grapes are another excellent snack option, with a GI of 43. Waltham Cross grapes have a higher GI of 59.

10. Bananas

Bananas are a great source of potassium, an electrolyte that contributes to the movement of our muscles (including muscles of the heart!) The GI of a banana is anywhere between 46 and 62, becoming higher the riper the banana.

References:

[1] National Institutes of Health. Carbohydrates. https://www.nlm.nih.gov/medlineplus/carbohydrates.html

[2] National Institutes of Health. Complex carbohydrates. https://www.nlm.nih.gov/medlineplus/ency/imagepages/19529.htm

[3] American Diabetes Association. Glycemic Index and Diabetes. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html

[4] National Institutes of Health. Simple carbohydrates. https://www.nlm.nih.gov/medlineplus/ency/imagepages/19534.htm

[5] The University of Sydney. Glycemic Index. http://www.glycemicindex.com/

[6] Schwager, J., et. al. (2015). Ascorbic acid modulates cell migration in differentiated HL-60 cells and peripheral blood leukocytes. http://www.ncbi.nlm.nih.gov/pubmed/25808314

[7] Shebaby, W., et. al. (2015). Daucus carota Pentane-Based Fractions Suppress Proliferation and Induce Apoptosis in Human Colon Adenocarcinoma HT-29 Cells by Inhibiting the MAPK and PI3K Pathways. http://www.ncbi.nlm.nih.gov/pubmed/25599142

[8] Wang, Y., et. al. (2016). Lycopene, tomato products and prostate cancer-specific mortality among men diagnosed with nonmetastatic prostate cancer in the Cancer Prevention Study II Nutrition Cohort. http://www.ncbi.nlm.nih.gov/pubmed/26830232

Infographic Image Sources:

Glucose Chain Structure – http://en.wikipedia.org/wiki/File:Glucose_chain_structure.svg
Oatmeal Cookie – http://en.wikipedia.org/wiki/File:2ChocolateChipCookies.jpg
Orange Juice – http://en.wikipedia.org/wiki/File:Oranges_and_orange_juice.jpg
Grain Products – http://en.wikipedia.org/wiki/File:Starchy-foods..jpg
Apple – http://en.wikipedia.org/wiki/File:Red_Apple.jpg
Baked Butter – http://en.wikipedia.org/wiki/File:BakedPotatoWithButter.jpg
Carrots – http://en.wikipedia.org/wiki/File:13-08-31-wien-redaktionstreffen-EuT-by-Bi-frie-037.jpg
Tomato – http://en.wikipedia.org/wiki/File:Bright_red_tomato_and_cross_section02.jpg
Raisins – http://en.wikipedia.org/wiki/File:Raisins_01.jpg
Grapes – http://en.wikipedia.org/wiki/File:Table_grapes_on_white.jpg
Banana – http://en.wikipedia.org/wiki/File:Bananas_white_background.jpg