Cauliflower, or phool gobhi, is one of the most nutritious vegetables that the Indian palate has loved since time immemorial. A number of our traditional and modern fusion dishes involve cauliflower, which can be turned into almost anything from fritters to pizza. The tiny white flowers of the cruciferous vegetable are used in curries, dry vegetable dishes, rice dishes and even finger foods and snacks. The ketogenic diet, which has become popular as a low-carb weight loss diet, also makes use of this humble vegetable and its versatility, due to the fact that it is low in carbohydrates and high in fibre and other micronutrients. A weight loss diet known as the Cauliflower Diet was also popularised by Radha Thomas in her 2016 book by the same name.
Cauliflower Diet is based on the idea that fattening carbohydrate-rich foods like potatoes, wheat and rice can be replaced with cauliflower. It is a nutritious vegetable that is low in simple carbohydrates and rich in a number of micro nutrients, including vitamin B, vitamin K, vitamin C, folate and minerals like manganese and potassium. The Cauliflower Diet includes dishes made from cauliflower, including cauliflower rice, cauliflower pizza base, cauliflower cookies, etc. If you're on a ketogenic diet or any other low-carb diet, then cauliflower is a great vegetable to opt for. Let's look at some weight loss benefits of cauliflower that you may want to know about.
Keeps Digestive System Healthy
According to clinical nutritionist Dr. Rupali Dutta, cauliflower is rich in both soluble and insoluble fibre, which is why it promotes healthy digestion. A smooth functioning of digestive system is crucial for healthy and swift weight loss.
Keeps The Body Hydrated
A 100-gm portion of raw cauliflower contains 92 gm of water (as per the USDA data)! This makes the vegetable incredibly hydrating, which is important for anyone on a weight loss diet.
Boosts Immunity
A 100-gm portion of cauliflower delivers 48mg of vitamin C or ascorbic acid (as per the USDA data) to the body. Vitamin C is important for body immunity. A disease and illness free body is also crucial for a healthy weight loss journey.
High in Fiber
Cauliflower is quite high in fiber, which is beneficial for overall health.
There are 3 grams of fiber in one cup of cauliflower, which is 10% of your daily needs
Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health
Consuming enough fiber may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD)
Moreover, studies show that a diet high in fiber-rich vegetables like cauliflower is linked with a lower risk of several illnesses, including heart disease, cancer and diabetes
Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake
Cauliflower Diet For Weight Loss
Cauliflower diet recommends using the vegetable to substitute high carb and starchy foods in a number of dishes. The diet may work because of a number of reasons. Here are some reasons why eating more cauliflower may help you lose weight:
Low In Calories
According to data by the United States Department of Agriculture, a 100-gm portion of cauliflower contains just 25 calories! It is the perfect low-calorie alternative to unhealthy carbs, which may help you keep the number of calories consumed per day, under check.
Rich In Fibre
A 100-gm portion of cauliflower contains 2 gm of fibre, as per the USDA data. The fibre in the veggie promotes satiety and keeps you full for longer, eliminating the need for you to eat more often.
Memory
Choline is an important and versatile “vitamin-like factor” in cauliflower that helps with sleep, muscle movement, learning, and memory.
It also helps maintainTrusted Source the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation.
Cancer
Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals.
One of these antioxidants is indole-3-carbinol or I3C, commonly found in cruciferous vegetables, such as cabbages, broccoli, and cauliflower. It has been shown to reduce the riskTrusted Source of breast and reproductive cancers in men and women.
For the past 30 years, eating more cruciferous vegetables has been associated with a lower risk of and lung and colon cancer.
Studies have suggested that sulfur-containing compounds, known as sulforaphane, can help fight different types of cancer. Sulforaphane is what gives cruciferous vegetables their bitter bite.
Researchers say that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells.
The scientists are now studying sulforaphane to see if it might delay or impede cancer. So far, there have been promising results for melanoma, esophageal, prostate, and pancreatic cancers.
If foods that contain sulforaphane can inhibit HDAC enzymes, they could be usedTrusted Source as a part of cancer treatment in the future.
Healthy circulation
A high intake of fiber has been found to reduce the risk of cardiovascular problems.
People who take calcium supplements may be at risk of a buildup of calcium in the blood vessels, but taking vitamin K with calcium can lowerTrusted Source the chances of this happening.
Strong bones
A low intake of vitamin K has been associated with a higher risk of bone fracture and osteoporosis.
Vitamin K consumption can improveTrusted Source bone health by acting as a modifier of bone matrix proteins, improving calcium absorption, and preventing excretion of calcium in the urine.
Cauliflower is right for your heart and blood vessels
Besides being good for the brain, cauliflower is also good for the heart
It is not due to the choline but to the sulforaphane.
Cardiovascular disease is a growing problem in the western world. The main reasons for this are poor diet and too little exercise.
A healthier diet and exercise regime would work wonders. And cauliflower is undoubtedly part of such a healthier diet.
It is not necessarily because its nutritional value is so good, and it can be getting used to combat obesity and the risk of cardiovascular disease.
Still, above all, cauliflower contains a significant amount of the antioxidant sulforaphane. This antioxidant has a positive effect on the heart and blood vessels.
Side Effects Of Cauliflower
As most of you know about the health benefits of cauliflower vegetables. Check out here some lesser-known side effects of cauliflower and be in mind for future eating of this veggie.
Allergic
If you are allergic then avoid eating cauliflower. 90 percent of cauliflower is not allergic if you consume it orally. Proteins contain in cauliflower can create an allergic reaction when you consume more than enough or if you are allergic.
Reactive To Blood Thinner
If you taking any blood-thinning medicine then it is better to avoid eating cauliflower because this vegetable contains a good amount of vitamin k and people who take blood-thinning pills should avoid taking vitamin k rich foods. Disadvantages Of Eating Mangoes
Acidity
People who have gastric and other digestion-related issues should stop eating cauliflower. Eating cauliflower can increase Raffinose gas in the stomach. It results in abnormal sounds in the stomach and bloating. These are the reason behind serious gastric issues. These are the disadvantages of eating cauliflower.lood vessels.
Gastrointestinal Discomfort
Eating more gobi or cauliflower may cause gastrointestinal discomfort. This is a condition where you feel gas and other kinds of gastro issues. So avoid eating more than enough cauliflower.
Frequently Ask Questions
is cauliflower bad for you?
Cauliflower is a good source of dietary fiber, vitamins, and protein. If you consume it in a healthier way then it can be good for you. But yes if you have gastric issues then you should avoid eating cauliflower because it contains a high amount of fiber that is very tough to digest.
Is it OK to eat a lot of cauliflower?
Eating more than enough is everything bad for your health although cauliflower too.
When should you not eat cauliflower?
If it is fresh then you can eat freely but you should avoid eating pale cauliflower. The signs of pale cauliflower are you will notice black and brown spots on it.
What is the Right Way to Eat Cauliflower?
Eating raw cauliflower has more nutrients, protein, antioxidants, and health benefits rather than boil vegetables. So if possible then try to eat cauliflower in the form of salad or raw form. Boil cauliflower losses 30 percent of its nutrients.
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