Information regarding calorie dense foods is easily available but about low calorie foods are not that easily available. Many of my clients ask for information about the vegetables that contain low amount of calories and can be consumed in large quantity with out altering their figure. This article which will give information on some of the low calorie, low fat content vegetables. These vegetables are useful especially for people who are having obesity, diabetes, hypertension or coronary heart disease.
Cucumbers
Cucumbers were one of the first vegetables to be cultivated in the world. It contains very little nutritional value but it is one of the favourite ingredients in our salads. Cucumbers are very cooling and refreshing. During summer it reduces the heat and thirst.
Cucumber is a natural weak diuretic (increase urine out put). The water content in this vegetable is 96.3gm per 100 gms. It contains only 13 kcal per 100 gms. Since it is a very low calorie vegetable cucumber is a favoured vegetable in any low calorie diet. Cucumbers have some amount of folic acid (14.7μg of folic acid per 100 gms). Like wise sodium content is very low. It contains only 10.2 mg sodium per 100 gms.
Cucumber can be consumed as raw or cooked. Raw cucumber is more popular. When you take cucumber remember to wash thoroughly before removing the skin. Cucumber juice and cold cucumber soup are favourite low calorie refreshing drink during summer.
Cucumbers are also used in beauty industry as an ingredient in skin care products. Earlier fresh sliced cucumbers were used for eyes and face packs. At present readymade face pack of cucumber is available in the market. The slices kept on the eyes are believed to have rejuvenating effect on the skin but so far no scientific proof for this.
Pumpkin
Pumpkin does fall under the same category of cucumbers of having low fat and low calories. It also has high water content of 92.6gm per 100 gm of edible portion. Pumpkin has good nutritional value compared to cucumbers. For some reason this vegetable is not that popular.
Pumpkin has got good amount of vitamin A. It is a good source of beta-carotene. 1,160ug of beta-carotene are present in 100 gm of pumpkin. This beta carotene in the body converts to vitamin A. This vegetable play an important role in a vegetarian diet where animal products are not available to provide vitamin A. Beta carotene is an antioxidant to help prevent free radical damage that might lead to certain types of cancer. Pumpkin contains significant amount of vitamin E. This vegetable rarely causes allergies and is easily digested.Pumpkin contains low levels of sodium and good amount of potassium makes suitable for hypertensive. They are also advisable for diabetes, cardiovascular and also as a weaning food. It is a poor source of vitamin C.
Pumpkin seeds are edible and used for treatment for intestinal worms. These seeds must be taken in conjunction with a purgative such as castor oil for good antihelminthic action. They can also be used for prostrate and urinary problems.
Kovai
Kovai scientifically knew as coccinia cordifolia. The other names of kovai are telakuchu in Bengali, ghole gluru in Gujarathi, konduri in Hindi, tondekayi in Kannada, kovakai in Malayalam and Tamil, tondale in Marathi, kunduru in Orriya, and dondakayi in Telungu. This vegetable also stands high in water content. It has 93.5gms of moisture in 100 gms of edible portion. It does not contain lot of nutrient. It is very low in carbohydrates and calories, which are 3.1gm and 18kcal per 100 gms respectively. They are good vegetables, which can be included for weight reducing diets due to the low calorie content. It contains 59ug of folic acid 40mg of calcium per 100gms.
Radish
Radish contains sulphurous compounds, which may help to protect against few types of cancer. Radishes are low in calorie and fat makes it popular among the weight reducers. There are many varieties differing in their pungency, size, shape, and colour. They are pink, rat tailed, table and white. White radish contains fewer calories compared to the others. Pink and rat tailed contain good amount of calcium. Pink radish contains good amount of sodium and very low levels of potassium where as white radish has low levels of sodium and high levels of potassium. White radish is more suitable for heart patients and hypertensives. White radish contains the most moisture in high percentage (94.4gms per 100 mg). White radishes are suitable for diabetic patients, which can be added to their salads.
Nutritive value per 100gms of edible portion
| Nutrient | Cucumber | Pumpkin | Kovai | Radish white |
| Protein (gms) | 0.4 | 1.4 | 1.2 | 0.7 |
| Fat (gms) | 0.1 | 0.1 | 0.1 | 0.1 |
| Carbohydrate (gms) | 2.5 | 4.6 | 3.1 | 3.4 |
| Energy (kcal) | 13 | 25 | 18 | 17 |
| Calcium (gms) | 10 | 10 | 40 | 35 |
| Vitamin C (mgs) | 7 | 2 | 15 | 15 |
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