Zero Worry, Zero (Almost!) Calories: Foods You Can Eat Freely

 Zero Worry, Zero (Almost!) Calories: Foods You Can Eat Freely

What is a Calorie?

What are High-Calorie Foods?

Is Cucumber Zero Calories?

Is Tomato Zero Calories?

Is Broccoli Low in Calories?

Should We Eat Carrots?

Are Green Apples Low in Calories?

Are Red Beetroots Antioxidants?

Hello to those watching their weight, those trying to lose a few pounds, and especially to those with diabetes! If you're curious about the calorie content of the foods you eat, you're in the right place. Today, we're going to talk about some foods you can eat with peace of mind—foods with very low, even near-zero, calorie values. Get ready to be surprised! Let's take a look.

The two main components that create calories in our food are sugar and fat. One gram of sugar has 4 calories, and one gram of fat has 9 calories.

Before we get to the main topic, let's open a quick parenthesis and recall some high-calorie, high-density foods to avoid:

High-calorie fruits: grapes, ripe melon, figs, dried fruits like dates, figs, and apricots.

• Sugary drinks, packaged fruit juices, alcoholic beverages.
• Syrupy pastries and desserts like 
• Wafers and similar ready-made sweets, cakes, ice creams.
• Fast food, French fries, chips, and similar snacks.

Fatty cheeses and butter.

One gram of sugar has 4 calories, and one gram of fat has 9 calories.

Fried foods, dough-based dishes like mantı, pasta, and rice pilaf.

Now, let's return to our main topic. The foods we're reviewing today have a net zero calorie contribution from fats. On the other hand, the calories coming from sugars and carbohydrates are either very low or very close to zero.

In first place: Cucumber.

A 100-gram medium-sized cucumber has a mere 12 calories. It contains a small amount of fiber and plenty of water. Cucumber is actually low in vitamins but very rich in potassium. In this regard, you can eat cucumber to your heart's content.

In second place: The king of vegetables, Broccoli.

100 grams of broccoli also has a mere 35 calories. It's very rich in vitamins C and K, and packed with potassium, magnesium, phosphorus, and calcium. And by the way, broccoli is surprisingly very rich in protein. Perhaps one of its most important features is that it's an excellent source of fiber. It's also rich in antioxidants. It's these very properties that place broccoli in the "superfood" category. Don't let broccoli, and other foods from the same family like cabbage, Brussels sprouts, and cauliflower, be missing from your table.

In third place: Green Salads.

Green salads like lettuce, curly kale, arugula, cress, and spinach are quite low in calories. There are only about 17 calories in 100 grams of these salads. Green salads are generally very rich in vitamins A and C, folate, and carotenoids. Similarly, they are a great source of potassium and calcium. They contain a small amount of antioxidants but a generous amount of fiber. You can eat these salads freely.

By the way, I want to tell you about a practice in our household. One night a week, my wife and I have a dinner that consists of a large salad, which I call a "Rich Salad." As if a meal for 3-4 people is coming to the table, you can put plenty of lettuce, curly kale, arugula, cress, tomatoes, and cucumber in a bowl. You can add half a cup of boiled lentils or corn. One day, you can add a can of tuna (in water, drained) or half a grilled chicken breast on top. You can eat it freely with a nice olive oil and lemon dressing. A slice of whole wheat sourdough bread from me on the side. We usually can't even finish this salad, but even if we did, it wouldn't exceed a mere 300-400 calories, including the bread and dressing. A perfect dinner.

In fourth place: The indispensable item on our tables, Tomato.

There are approximately 20 calories in 100 grams of tomato. They are very rich in vitamins C and K, and folate. They are rich in potassium and very rich in antioxidants, especially lycopene. Tomatoes can be eaten abundantly, whether alone as a fresh slice or added to salads.

In fifth place: Carrot.

Yes, you heard right. Carrot. Those watching their weight, those on a diet, and especially people with diabetes, thinking that carrots contain a high amount of sugar, for some reason avoid this wonderful vegetable. However, there are only 40 calories in 100 grams of carrot. And this fantastic vegetable also provides us with twice our daily requirement of Vitamin A in one serving. It is a rich source of potassium. And of course, it's very rich in fiber. Don't deprive yourself of this wonderful vegetable just because it has a little bit of sugar.

In sixth place: You'll be surprised again – Green Apple.

Americans have a famous proverb: "An apple a day keeps the doctor away." A medium-sized green apple has about 40-50 calories. Perhaps the most important feature of apples is that they are very rich in both soluble and insoluble fiber. On the other hand, they also contain quercetin, which is a very important antioxidant. They are also very rich in vitamins, especially C, and potassium.

In seventh place: Red Beet.

There are a mere 40 calories in 100 grams of red beet. It is very, very rich in fiber and antioxidants. Its dark red color is screaming "antioxidant!" at the top of its lungs. It is also rich in potassium and organic nitrates, which is a very important substance. We will examine this topic in more detail in the future.

Now, I want to make a statement regarding the last three items: carrot, apple, and red beet. When we look at these, we see that they contain around 40-50 calories. Now, this in itself isn't a very high calorie value. But more importantly, the calories from the sugar in them are hidden within the fiber, meaning their glycemic index is relatively low. Furthermore, because these foods are so rich in fiber, they require considerable energy to digest. For example, to digest a 40-calorie food, we already need to spend 30-40 calories. So the net calorie balance is close to zero.

Now, people with extra weight or those who pay attention to this issue are usually concerned about calories from sugar. But as we've seen, the calorie values and glycemic indexes of these foods we've listed are not that high at all. So, we shouldn't deprive ourselves of the other properties in these foods just because we'll be getting a little sugar. Unless we eat these foods in excessive amounts, it's almost impossible to consume too many calories.

Now, numbers are flying around—we're saying 40 calories, 50 calories. For reference, let's compare these to some daily foods, and you decide if they are high or not. For example:

1 (100 gram) sesame simit: 275 calories.

One slice (about 40 grams) of baklava: 175 calories.

A 350 ml cola drink: 150 calories.

So, when we compare them to these everyday foods, the calorie value of the foods we listed earlier is almost zero.

As I said before, let's not avoid these fantastic vitamins, minerals, and antioxidants in these foods just to avoid a little bit of sugar. Calories aside, eating one portion of fruit, one portion of salad, and one portion of vegetables a day is the most important insurance for our health.

Enjoy your meal! Hope to see you in good health.