Cauliflower is being reimagined in all sorts of different ways these days, but is it really that good for you? Check out the nutrition and health benefits of cauliflower.
If cauliflower can become gnocchi, you should do something about it!
Seriously, this cruciferous vegetable is such a versatile swap for other less nutritious, high-carb foods. Its mild flavor and stellar nutritional benefits have made cauliflower the “it” vegetable, and major food companies and restaurants all over have taken notice. Gnocchi, pizza, hashbrowns, rice, and wings are among the many decadent comfort foods that cauliflower is giving a lighter upgrade to for a fraction of the carbs.
Here’s why you should stock up on these awesome florets.
Cauliflower Nutrition Value
- Serving Size: 1/6 medium head (99 g/3.5 oz)
- 25 calories 0g
- Total fat 30mg
- Sodium 5g
- Total carbohydrate 2g
- Dietary fiber 2g
- Vitamin C 8%
- Potassium 2%
Health Benefits of Cauliflower
- Powerhouse of Vitamins
Despite its plain white color, cauliflower is vitamin-rich and packed with various phytochemicals and antioxidants. It’s a nutritional powerhouse that offers a variety of health benefits, including:
2. Lowering your risk of inflammation:
The antioxidants in cauliflower help protect cells from damage and oxidative stress that leads to chronic illness. Studies has also shown an inverse association between consumption of cruciferous vegetables, such as cauliflower, and the prevalence of many chronic conditions.
3. Lowering your risk of cancer
While no single protected food is linked to preventing or causing tumor growth, cauliflower contains a compound called sulforaphane that helps block the production of abnormal cells. That said, in general eating lots of cruciferous veggies will decrease your risk of all kinds of chronic diseases. Broccoli, cabbage, bok choy, cauliflower, Brussels sprouts, and kale are all great choices to fill your plate.
4. Help control your blood pressure:
Sulforaphane, the cauliflower compound, has also been related to blood pressure-reducing research benefits. Additionally, studies have also suggested benefits of cruciferous vegetables in protecting the heart and preventing from cardiac disease.
5. Protecting your bones:
Cauliflower is abundant in vitamin K, which is required for both bone-mineral density and blood clotting.
6. Boosting your immunity:
Just one serving of cauliflower contains 100% daily value for vitamin C which can help support immunity, as well as DNA repair in the body. Vitamin C can also help protect your body from infection and even can stimulate the formation of antibodies to fight off disease.
7. Can cauliflower help you lose weight?
Given cauliflower’s low caloric content, it’s a great choice for those trying to lose weight. When eating cauliflower, you may cut back significantly on calories and carbohydrates, while incorporating extra fiber to help keep you complete. Moreover, more than 90 per cent of cauliflower consists of water that can enable the body to hydrate. Only make sure you read the label on any of these cauliflower swap products, as they frequently have extra sodium, saturated fat and/or sugar to improve the flavor profile.
Is cauliflower high in carbs?
Cauliflower is a carbohydrate, like all vegetables. Nonetheless, it is the non-starchy, complex kind with lots of fiber and small levels of natural sugar. One cup contains around one sixth of the carbohydrates as much as cooked pasta or rice, making it a perfect choice for diabetics or anyone monitoring their sugar in the blood.
Remember: Not all carbs are created equal. Aren’t “white foods” not that good for you?
Some highly processed carbs like white bread, white rice, and white pasta provide less nutrients than other options.
How to eat Cauliflower
Most cooking methods retain all cauliflower nutrients except for boiling which slightly lowers the content. Regardless, you’re better off roasting because boiling can taste a little bland. You can also try these smart swaps to include cauliflower in your meals during the week:
Pizza: Using cauliflower to make the crust, or buy a premade. It will make the slice fiber higher, and sodium lower. Only look at the list of ingredients and nutrition information on some pre-made products, as several producers are now adding cheese to the crust itself to make it bind together to increase the saturated fat.
Mashed “potatoes:” Cook cauliflower and blend it in food processor with Greek yogurt or low-fat cream cheese. Add some garlic and onion powder, plus a bit of salt and pepper. This low-carb take on mashed potatoes is decadent and guilt-free.
Fried rice: Swap traditional white rice for cauliflower rice in any fried rice recipe for extra fiber, fewer carbs, and less calories.If you don’t want to give up all the white rice, consider combining half the white rice and half the cauliflower rice together to get into more vegetables while retaining a taste that the whole family enjoys. In a food processor you can easily make coliflower rice, or purchase it conveniently pre-made.
Smoothies: Some vegetables like spinach or kale make a whole green smoothie which can be off-putting to children. Sneak some vegetables into their smoothie by adding a few florets of cauliflower. Since cauliflower has such a mild flavor and is light in color, it makes an excellent (and almost undecipherable) addition to any smoothie. Start by adding one or two florets, and work your way up to a few more to see what you can get away with.
On the flipside, cauliflower is chock-full of nutrients, antioxidants, and anti-inflammatory properties. Cutting down on traditional white-refined carbs and replacing them with cauliflower can help retain flavor and fill you up without a calorie spike — a good option if you’re diabetic or watching your waistline.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.