Low-calorie does not mean “tasteless” or “non-nutritious”. Stock your refrigerator with these fat-burning foods to help you reach your dream weight!
Low-calorie donuts have not yet been invented, but there is a replacement for them. After all, just think about the amount of extra exercise you'll have to do to burn off the calories after eating a whole pizza!
You probably already know that there are foods with “negative calories” - they require more calories to digest than they contain. But ordinary foods can also be very low in calories! Of the 35 foods we've compiled here, 30 contain 100 calories or less per serving.
In addition, when you lose weight, you think about whether the product is not only dietary, but also satisfying. Nobody wants to go hungry all day long.
There is more good news: not all the food on the list is “rabbit.” In fact, the meat aisle, dairy aisle, and other aisles can be full of delicious, low-calorie foods that are also high in protein.
If you're hungry but on a calorie restriction, start the list!
Vegetables
Watercress. 4 kcal per 1 cup
You should definitely include watercress in your low-calorie diet: a study from the Center for Nutritional Disorders found that watercress is the most nutritious, as these green leaves contain so many beneficial substances. Like other cruciferous vegetables, watercress is full of antioxidants.
Like other cruciferous vegetables, watercress contains many antioxidants.
As it is:
Heat the oil in a large sauté pan over medium heat. Add 3 chopped pears, one chopped potato and 1 tablespoon grated ginger. Pour in 4 cups vegetable broth, 1/2 tsp. salt and 1/4 tsp. black pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes.
After this, add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Heat for 5 minutes, pour in the juice of half a lemon and cook like a puree soup. Stir in 1 cup almond milk and heat for 2 minutes.
Arugula. 5 kcal per cup
This peppery herb adds very few calories to your salad or sandwich. At the same time, it is rich in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with young spinach.
As it is:
To make a quick sandwich for lunch, pop a few slices of bread in the toaster. Spread one slice with Dijon mustard and top with a slice of prosciutto, an apple slice, a handful of arugula and cover with a second slice of bread.
Celery. 6 kcal per stem
Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great! It's also a bulk food, in the sense that you can easily eat several bags of celery and not overeat.
Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great!
With such a small amount of calories, you will get a huge amount of vitamin K, a much needed substance that reduces the risk of death from cardiovascular disease. There are reasons to include it in your list of weight loss foods.
As it is:
Make a hearty chicken noodle soup. In a large skillet, heat the oil over medium heat. Throw in the chopped onion, chopped carrots and chopped celery and heat until the onion softens.
Add 4 cups chopped chicken breast, 1/2 tsp. salt, 1/4 tsp. black pepper and 1/4 tsp. chili flakes. Simmer until the vegetables soften, then stir in the cooked soba noodles and fresh thyme.
Chinese cabbage, 9 kcal per 5 leaves
Kale and spinach have taken all the glory, but these Asian greens are a worthwhile menu item for weight loss. Another member of the cruciferous family, bok choy is incredibly rich in vitamin C and vitamin A, as well as disease-preventing antioxidants. It also has a milder flavor than other dark green leaves, which will please any picky eater.
As it is:
Separate the tops of the Chinese cabbage leaves from the stems and roughly chop the leaves. Thinly slice the stems. Heat oil in a frying pan over medium heat. Add the stems, 2 chopped leeks, and 3 chopped garlic cloves; cook 3 minutes until stems soften.
Stir in bok choy leaves and 2 teaspoons grated lemon zest; cook until the leaves begin to wilt a little. Remove from heat, add 1 tablespoon lemon juice and salt to taste.
Radishes, 17 calories per cup
Radishes add a bit of peppery flavor to a dish, are very low in calories, and contain plenty of vitamin C. And our bodies require very large amounts of vitamin C to support the growth and repair of body tissue, including growing muscle mass. And don't forget the tops of the leaves, which are edible and also low in calories and nutritious.
Radishes add a bit of peppery flavor to the dish, are very low in calories and contain a lot of vitamin C.
As it is:
Drizzle a pound of radishes with oil and sprinkle with salt and pepper. Place on a baking sheet and place in the oven at 200 degrees for 35 minutes. Stir once. In a small bowl, whisk together 1/2 cup low-calorie yogurt, 1 teaspoon curry powder, and 1 tablespoon fresh lemon juice. Serve the fried radishes with the yogurt sauce.
Zucchini. 31 kcal per medium vegetable
As you begin to eliminate excess calories from your diet, be sure to add this vegetable to your cart during your grocery shopping. When doing this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K and magnesium.
As it is:
Using a paring knife or just a sharp knife, cut the zucchini into thin, thin noodle-shaped slices and fry in olive oil for a couple of minutes. Season cooked zucchini noodles with tomato meat sauce and feel comfortable at your pasta party.
Cucumber, 22 kcal per half cucumber
Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay in shape and will reduce the urge to sneak those extra cookies. To add some fiber, remove it from the knife you used to peel the cucumber - its skin contains the most fiber.
Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay fit
As it is:
To make the salsa, combine chopped cucumber and chopped bell pepper, diced avocado, jalapeno, chopped cilantro, fresh lime juice and a little salt. Serve with fish.
Fruits
Plum. 30 kcal per plum
This sweet fruit will easily satisfy your sweet tooth and will not affect your physical fitness in any way. What more could you want when even fruit from the supermarket is rich in antioxidants?
As it is:
Take 4 plums, remove the pits and chop. You will need half a cup of port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole cloves garlic and 1/4 tsp. salt in a medium sized frying pan.
Bring to a boil, reduce heat to medium and simmer uncovered, stirring occasionally, until plums soften (about 12 minutes). Serve with chicken breasts.
Grapefruit. 37 kcal for half a grapefruit
Here it is, the lowest calorie fruit. Like other citrus fruits, grapefruit is a heavyweight when it comes to vitamin C. The University of Arizona in Tucson found that eating a grapefruit daily can help you lose weight, improve your blood pressure and reduce cholesterol.
As it is:
Divide the red grapefruit into wedges over a bowl and collect any juice that escapes. Combine grapefruit slices, chopped avocado and thinly chopped fennel root. Add grapefruit juice, 1 tablespoon olive oil, and sprinkle with salt and pepper. Garnish with mint leaves.
Strawberries, 49 calories per cup
Strawberries are now available in supermarkets all year round. This is good because it is low in calories and rich in fat-fighting fiber, as well as vitamin C. Studies have shown that the more vitamin C you take, the easier you can breathe during exercise, which is especially true for those with asthma.
What else? In 2014, the Journal of Nutritional Biochemistry found that eating plenty of strawberries helps keep coronary arteries healthy and clear and lowers blood cholesterol levels.
As it is:
For a variation on the super-nutritious Spanish gazpacho soup, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/3 cup fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons red wine vinegar, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cool for at least 2 hours before serving.
White Cantaloupe, 61 calories per cup
The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium. Melon slices are great on their own as a snack, but you can also add melon to smoothies, yogurts, salads and salsas. If you've never purchased this type of melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.
The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium.
As it is:
To make a refreshing salad, toss baby spinach with diced melon, chopped cherry tomatoes, chopped cucumber, feta cheese and toasted almonds.
Blackberries, 62 calories per cup
Not only are blackberries low in calories, they're also full of fiber—they contain 8 grams per cup—which helps keep you feeling full.
By slowing down digestion, a fiber-rich diet helps control appetite.
Blackberries have an impressive resume that also includes antioxidants and vitamin K.
As it is:
In a medium skillet, add 2 cups blackberries, 1/3 cup water, 2 tablespoons maple syrup, 1 tsp. cinnamon and 1/2 tsp. almond extract. Bring to a boil, reduce heat and simmer for 20 minutes, stirring occasionally.
Dissolve 2 teaspoons cornstarch in 1 tablespoon water, pour into the blackberry mixture, and simmer for 1 minute. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.
Cereals
Bulgur, 76 calories per 1/2 cup (cooked)
Bulgur is made from whole grain wheat that is boiled and dried. It is rich in fiber, which helps calm blood sugar levels.
As it is:
To make a healthy porridge in the morning, take 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and 1/4 teaspoon of salt. Cook, stirring constantly, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.
Soba noodles, 113 calories per cup (cooked)
Soba noodles contain 50% fewer calories from starch than whole wheat spaghetti. These noodles are made with gluten-free buckwheat and are good for your six-pack. Just make sure you buy noodles made from 100% buckwheat. If wheat flour is added there, the calorie content of the product will be higher.
As it is:
Cook the noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add the salmon, peas, carrots and chopped leeks. Dress with a sauce made from soy sauce, sesame oil, rice vinegar and Sriracha.
Wheat bran, 31 calories per 1/4 cup
Adding wheat flakes to your diet makes it more nutritious. Wheat bran is high on the list of foods that contain magnesium and B vitamins. 6 grams of fiber per quarter cup will help you stay full and lean.
As it is:
To make delicious wheat bran pancakes, mix 1/2 cup wheat flour, 1/2 cup oat flour, 1 tsp. cinnamon, 1 tsp. baking powder and 1/4 tsp. soda Mix 1 beaten egg with 1 cup low-fat milk. Add all liquid ingredients to dry ingredients. Pour the batter into the hot pan: a quarter cup of batter per pancake.
Popcorn (31 calories per cup)
Sure, multiplex popcorn is a sugary calorie bomb, but when you're looking for an easy snack, your waistline won't mind popcorn. Because it's bulky, it will fill you up with fewer calories than other snacks.
As it is:
For an Asian-inspired snack, mix 1 tsp. curry, 1 tsp. dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.
Rice cakes without additives, 35 kcal per 1 piece.
When you want something crunchy, rice cakes will satisfy you without causing irreparable damage to your body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads to avoid getting unnecessary sugar.
As it is:
For a quick snack, spread some low-fat ricotta cheese on a rice cake and garnish with a few blackberries!
Shirataki noodles, 0 kcal per 85 g
These translucent, gelatinous noodles are made from the ground root of the Asian konjac plant. It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.
The taste of the noodles is difficult to describe, but they easily take on the flavors of the accompanying sauces and spices.
It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.
As it is:
For a quick lunch, cook shirataki noodles according to package directions, then toss with pesto and halved cherry tomatoes.
Meat and fish
Turkey breast ham, 72 kcal per 80 g
When you're thinking about what to put on your sandwich, go with this option. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.
As it is:
To prepare a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and thread them onto a toothpick. Squeeze a little mustard onto the turkey pieces and add to the improvised kebabs.
Cod, 70 kcal per 80 g
Cod doesn't contain many calories, but its tender white flesh is packed with impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in Alaskan waters.
As it is:
Blend 2 cups arugula, 1/2 cup parsley, 1/3 cup almonds, 1 clove garlic, juice of half a lemon, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/4 cup olive oil. Serve with seared cod.
Mussels, 73 kcal per 80 g
Here is proof that you should definitely introduce more mussels into your diet! 1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio. In addition, they are the least expensive of all seafood, and they also have a high proportion of omega-3 fats.
The European Journal of Sports Science conducted a study that found that high levels of omega-3 fats in the diet help perform better in sports by improving blood pressure, which results in muscles receiving more oxygen during movement.
1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio.
As it is:
Heat vegetable oil in a large frying pan. Sauté the chopped onion and 3 crushed garlic cloves until softened (about 3 minutes). Add 1/2 cup white wine and cook until all liquid has evaporated (about 3 minutes).
Add a handful of halved cherry tomatoes, 1/2 cup water and 1/4 tsp. red pepper, salt, black pepper in a frying pan. Keep on low heat for about 4 minutes.
Add 1 kg of mussels to the pan, cover with a lid and cook for about 8 minutes until they open slightly. Those that did not open themselves, open them yourself.
Turkey legs, 91 kcal per 80 g
Time to satisfy your inner Flintstone. This tasty, low-calorie meat contains an impressive 16g of protein per 80g serving, giving your muscles the opportunity to grow. Just don't eat the skin to avoid adding extra calories.
Soaking the legs in liquid will remove the gelatin from the connective tissue, leaving the meat soft and tender.
As it is:
Heat the oil in a large skillet (large enough to fit all the drumsticks) over medium heat. Season the turkey with salt and pepper. Add the drumsticks to the pan and cook until browned on both sides (about 6 minutes each). Remove the legs from the pan and reduce the heat to low, adding more oil if needed. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger; cook 5 minutes, stirring frequently, or until legs are bronzed and tender.
Add 1-1/2 cups chicken broth to skillet. Pour in 1 cup of orange juice, 2 shoots of fresh thyme, 1 tsp. cloves, 3/4 tsp. paprika and 1/4 tsp. salt. Return the legs to the pan, bring to a boil, then reduce the heat to very low, inserting toothpicks every half hour to check for doneness.
Chicken breast, 92 kcal per 80 g
Eating a high-protein meal helps in your battle in two ways: you feel full for a long time, and you also burn a lot of calories simply by digesting the food.
It's not the most exciting meat in your cart, but it's low in calories and full of muscle-building protein—properties that few things compare to chicken breast.
As it is:
To keep the chicken breast from drying out, cook it in boiling water. Place the breasts in a large pot and add enough water to cover the meat. Bring the water to a light boil.
No need for hot boiling water! Return heat to medium, partially cover and cook for 15 minutes or until meat is cooked through. Set the heat to a low simmer and skim off any foam that appears.
Pork tenderloin, 92 kcal per 80 g
Pork tenderloin is a good, healthy meat that fits well into your diet in terms of calories. It also contains significant amounts of thiamine, a B vitamin that your body uses to turn food into fuel for your workouts. And don’t forget about protein: there are 18 g of it per serving.
As it is:
Heat 1 tbsp. l. oil in a large frying pan. Cook 1 chopped onion, 500g chopped pork tenderloin and 2 crushed garlic cloves for 5 minutes. Pour in a cup of red wine and boil for 5 minutes. Add a small can of tomatoes in their own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until the rice is tender, about 30 minutes.
Beef steak, 100 kcal per 80 g
If you're looking for a meat that will provide you with protein and won't ruin your meal plans, you've found it - beef. Its fantastic 6 to 1 protein to fat ratio makes it a top choice. Before cooking, marinate the meat - this way it will be juicier and will not dry out during frying.
As it is:
In a deep baking pan or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin Add 600-700g beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat 1 tbsp. l. oil in a grill pan or regular frying pan over medium heat.
Remove the steak from the marinade, pat dry and season with salt and pepper. Cook, turning once, for 8-10 minutes over medium heat. Then let the steak cool (10 minutes). Can be served in tacos.
Legumes
Tender tofu, 31 kcal per 80 g
Tofu can have many different texture variations. Tender tofu has less compressed water, so it tastes good and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it adds its easily digestible protein.
As it is:
To make a low-calorie post-workout shake, combine 1 cup coconut water, 80g tender tofu, 1 scoop of protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes and 1 tsp. fresh ginger.
Beans in a can, 108 calories per half cup
Beans are a quick way to gain low-calorie plant protein and fiber. The protein and fiber in inexpensive beans promote slow-burning complex carbohydrates that keep you energized and full. And, if you look, you can find beans without salty liquid in a can.
As it is:
To make a healthy, low-calorie salad for lunch, take a can of beans, drained, chopped bell peppers, tomatoes, cucumbers and parsley. Drizzle with lemon dressing.
Lentils, 115 calories per half cup
Not many foods are as rich in nutrients as lentils. It's low in calories, but contains muscle-building protein, fiber, vitamins, minerals... And it's budget friendly!
It is low in calories, but contains muscle-building protein, fiber, vitamins, and minerals.
As it is:
To make a no-suck veggie burger, place 1-1/4 cups dry green lentils in a medium saucepan along with 4 cups water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Drain the lentils and set aside to cool. Then put it in a blender and blend until it is ground - but not to a powder.
Add 1/2 cup instant oatmeal, 110 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. Dijon mustard, 1 tsp. cumin, 1 chopped garlic clove, salt and pepper to taste; beat until smooth.
Form the mixture into 6 medium-sized pancakes and fry in a greased frying pan.
Dairy
Liquid egg whites, 25 kcal per 3 tablespoons
If you want the purest, low-calorie protein, a package of liquid egg whites will do the trick. You can use them in place of whole eggs in recipes (3 tbsp equals 1 whole egg) and there's no need to break anything. Egg white protein is loaded with essential amino acids, making it a superstar among protein foods.
Egg whites are pasteurized so they can be eaten straight from the package, so they can be used as a source of extra protein in your smoothies.
As it is:
In a skillet, cook 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped plum tomatoes until egg whites are set. Stir frequently. Season the resulting low-calorie scrambled eggs with hot sauce.
Mozzarella, 71 kcal per 30 g
Eating too much calorie-dense, fatty cheese can turn your six-pack into a one-pack. But you can still eat cheese - if you have mozzarella in your refrigerator. Compared to regular cheddar cheese, mozzarella has 61% fewer calories. So you can safely add it to sandwiches, pizza, tacos and scrambled eggs.
You can still eat cheese - if you have mozzarella in your refrigerator
As it is:
Make a caprese pasta salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes and fresh basil. Separately, whisk together olive oil, balsamic vinegar, salt and black pepper. Season the salad with this.
Skim milk, 83 calories per cup
This cow juice helps you get proteins without adding extra calories. Each glass also contains the bone-building trio: calcium, vitamin D and phosphorus. If you don't mind splurging, choose organic skim milk that comes from antibiotic-free cattle.
As it is:
Make no-stove oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup of skim milk, stirring, and add a few chopped strawberries and nuts as a topping. Cover and let sit in the refrigerator overnight.
Low-fat yogurt, 137 kcal per container
Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts. In addition to boosting the immune system and helping the digestive tract, probiotics make it twice as good!
Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts.
As it is:
Place 1/2 cup low-fat yogurt, 1/2 avocado, 1 tbsp in a blender bowl. l. lime juice, 1/4 tsp. chipotle or chili powder and a pinch of salt. Turn on the blender. Use the mixture as a sauce for tacos, steaks or fish.
Nuts/seeds
Unsweetened almond milk, 30 calories per cup
This nutty, dairy-free milk alternative (made from ground almonds mixed with water and then strained) contains much less fat than nuts themselves, so it's a good, low-calorie option for adding to oatmeal, post-workout smoothies, or Sunday morning drinks. pancakes. Be sure to look for the words “sugar free” on the packaging.
As it is:
Recover from your workout by blending 1 cup of almond milk with 1/2 cup of regular low-fat yogurt, adding a few tablespoons of peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.
Sauces
Red wine vinegar, 3 calories per tablespoon
If you want to enhance the flavor of your dressings and sauces without adding calories, make sure you have different types of vinegar in your kitchen, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain a feeling of fullness.
As it is:
To make a delicious salad dressing, combine equal parts olive oil and red wine vinegar with chopped shallots, garlic, Dijon mustard, fresh thyme, salt and black pepper.
Thyme, 3 kcal per tablespoon
Fresh herbs like thyme, basil and dill are a great way to liven up your dishes, add flavor without adding extra calories. These flavor bombs also contain an arsenal of antioxidants, so they'll make your meal plan healthy as well as healthy.
Fresh herbs like thyme, basil and dill are a great way to liven up your dishes, add flavor without adding extra calories.
As it is:
Mix 1 tbsp. l. fresh thyme, grated lemon zest, 1 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp. salt and 1/2 tsp. black pepper. Use the mixture to rub onto chicken, steak, or pork.
Cinnamon, 6 kcal per 1 tsp.
When it comes to oatmeal, smoothies, and pancakes, cinnamon adds great flavor without sacrificing calories. Multiple studies, including a recent report from the Institute of Nutrition, link cinnamon to improved absorption of sugar into the blood, which reduces the risk of diabetes and ensures long-lasting feelings of fullness, increases energy, and reduces the risk of waist fat.
As it is:
To make a delicious pudding without going overboard on the calories, bring 1/2 cup unsweetened almond milk to a "barely boil" over medium heat in a small saucepan. Remove the pan from the heat, add 80 g of grated dark chocolate and 2 tbsp. l. cocoa powder. Leave for 5 minutes.
Stir until the chocolate melts. Add 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. Pour the chocolate mixture, 1 package of tender tofu and 2 tbsp into a blender bowl. l. maple syrup and whisk until smooth.
Cool the pudding for at least 2 hours before serving.
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Instant noodles were invented back in medieval China, during the reign of the Qing Dynasty. Chef Yi Bingshou tried frying the noodles in oil so he could quickly cook them before guests arrived. Several centuries later in Japan, this recipe regained popularity, and today such noodles have become one of the most talked about “quick” foods in the world. Even medical scientists are concerned about how harmful it is.
From 1948 to 1971, the Japanese Momofuku Ando worked to make noodles cheap, tasty and convenient for consumers. 20 years later he succeeded.
We are in website decided to analyze in detail the composition of instant noodles and the additives that their manufacturers offer. We tell you how harmful the product turned out to be.
Ingredients of instant noodles
In addition to chemicals, the broth additive always contains a lot of spices, hot pepper and salt. Therefore, it immediately falls under a strict ban for people with any stomach diseases.
We have collected those chemical additives that are found in almost every instant noodle manufacturer. We tell you how they affect the body.
Monosodium glutamate E-621 - flavor enhancer
This is an extract of Indian acacia pods - guar beans. Increases the viscosity of the product and forms a structured gel. Guar gum is often found in yoghurts, sauces and ice cream.
It is believed that in small quantities it reduces appetite and is absorbed by the intestines in minute quantities, that is, it cannot be too harmful.
In the 20th century, nutritionists experimented with gum-based weight loss products, but after several deaths due to overdose, they stopped doing this. Nowadays, manufacturers handle guar gum very carefully.
Sugar color E-150d - dye
Additives to noodles: dried vegetables and meat
The little dry things in the second bag are just very dried out vegetables. And what is positioned as meat is soy, soy meat. A study conducted by Rospotrebnadzor showed that real meat is almost never added to the product.
conclusions
The instant noodles contained no additives that pose a serious health risk. As it turned out, there was absolutely nothing useful.
Most of the population likes to use noodles, which is a type of pasta, in their diet. All products used in nutrition can be divided into conventionally heavy and light foods. Products with a high calorie content are considered heavy foods and, accordingly, foods containing a small amount of calories are considered light. But many gourmets are not always interested in the question of how many calories are in noodles due to the fact that they are very tasty.
If we consider the calorie content of noodles, then it is quite high, because... contains a large amount of carbohydrates. After bread, noodles are the oldest culinary invention of man. It is very easy and simple to prepare, which is why it is found in almost all national cuisines of the world. There are a huge number of options for preparing it: lagman, chupin, lasagna, chicken noodles. It is simply impossible to list all the masterpieces of culinary art. At the same time, the calorie content of noodles in all these dishes is different.
Calorie content of noodles made from various types of flour
Various types of flour are used to make noodles. It is mainly prepared from wheat flour, but there are options for preparing it from pea flour. The calorie content of noodles made from durum wheat flour or pea flour is not so high. And therefore, even if you eat it regularly, the extra pounds are not stored. In addition, noodles made from durum wheat normalize intestinal microflora and fight dysbacteriosis. In addition, take into account the fact that the calorie content of dry noodles is 330 kcal per 100.0 g, but 100.0 g of boiled noodles, naturally without oil, contains only 80 kcal.
Calories in noodles made from buckwheat flour are low and amount to approximately 160 kcal per 100.0 grams of dry product.
Nutritionists' opinions on the calorie content of noodles
Modern nutritionists believe that the problem of negative attitudes towards noodles as a food product is going wrong. The calorie content of noodles depends largely not on the noodles themselves, but on the various sauces used as flavoring additions. Very often, noodles are served with side dishes of fried and stewed meat and gravies, which affects the number of calories in the noodles.
Calorie content of noodles depends on preparation
To have a correct idea of how many calories are in noodles, you need to remember that the calorie content of noodles per 100 g of dry product is 330-350 kcal. Such indicators do not give the right to consider it a dietary product, but they refer to dry weight and are an average value.
But dishes based on noodles do not have a high calorie content. For example, noodle soup has very little calorie content - 80 kcal per 100 g.
Nowadays, many people enjoy Asian cuisine. One of the dishes is funchoza noodles. Do you know how many calories are in noodles of this preparation? Enough! 100.0 g of funchose contains from 340 to 370 kcal. And again, this calorie content is explained by the vegetable oil included in the dish.
Calorie content of chicken noodles
As such, such a dish - chicken noodles - does not exist. This name refers to pasta products called noodles boiled in chicken broth. But you can calculate the calorie content of chicken noodles - it is about 50 kcal per 100 g. Therefore, this dish can be safely included in the diet of even those people who want to lose excess weight.
Benefits of noodles
Noodle lovers should not worry about its calorie content. It is a fairly healthy product due to the large amount of B vitamins it contains, as well as fiber. If the noodles are made from durum wheat, then they contain very few carbohydrates. But the amount of protein and fiber in it is enough for the human body to function well. You can safely include noodle soup, which is so low in calories, in your diet menu.
Nutritionists recommend eating noodles in the first half of the day. This will give you a boost of energy and good mood. It is better to eat it with vegetables, they combine perfectly in taste and will only bring benefits, satiety with a minimum amount of calories. Bon appetit!
A wide variety of noodles can increasingly be seen on our store shelves and in fast food restaurants. The popularization of Japanese and Chinese cuisine has turned many Russians into lovers of food cooked in a wok - a healthy lunch in the form of a cardboard box of rice or noodles with sauce and additives. But is this food really healthy and how does it affect your figure? Let’s try to figure it out.
What is the benefit and where is the harm?
Any noodles are a paradoxically harmless and even healthy product. Unless some types of it are contraindicated for those who are gluten intolerant. But even rice noodles can be eaten by such people without any fear. Buckwheat noodles are rich in antioxidants and B vitamins. Egg noodles contain easily digestible proteins and help control blood cholesterol levels. Wheat contains a lot of sodium and potassium. This dish is hearty, healthy and relatively inexpensive.
Calorie content of noodles
The energy value of each type of noodle depends on what product it was originally prepared from. Rice is considered lower in calories than everyone else, but it’s not so easy to find.
What do you eat noodles with?
Boil the noodles in a saucepan or wok in salted water, then add various vegetables or meat. Almost any noodles combined with soy sauce. One tablespoon of this dressing contains about 13 kcal. Popular combination of chicken and teriyaki sauce. In 100 grams of chicken there will be an additional 170 kcal, and in a tablespoon of teriyaki there will be another 15-20 kcal. In 100 grams red bell pepper only 30 kcal, and if you cut it finely into strips and simmer without oil, it will be an excellent dietary addition to any noodles. And 100 grams of boiled shrimp have half the calories of chicken - 95!
And although these additives seem easy, there are a lot of harmful sauces that double the calorie content of your serving. When purchasing ready-made noodles, check the ingredients if you are watching your figure. Even if the dish itself is dietary, but if you get carried away too much, you can harm your figure.
Calorie content of noodle soups
Almost every counter has the most high-calorie noodles - wheat noodles. Soups are made on its basis. Typically, this soup contains homemade homemade wheat noodles, but more and more often store-bought noodles are added to it. The most common combination in one soup bowl was noodles with chicken. This soup is good for colds and does not bother your throat, since it does not contain hard foods. The same goes for mushroom noodle soup with chicken broth.
Man has always tried to minimize the expenditure of his time in order to accomplish as much as possible during the daylight hours. This also applies to the speed of food preparation: this is how dry breakfast cereals and snacks were born, this is how frozen semi-finished products appeared - nuggets, dumplings, dumplings and the like, this is how noodles appeared, which do not require long cooking and are loved for a wide range of uses. It could be eaten like pasta as a side dish, and could be added to soups, casseroles, and even salads. It even allowed for simple steaming under the lid, which would not have happened with Italian spaghetti. And therefore, due to its such active use, it has become important to know how many calories are in noodles, whether it differs in this regard from spaghetti and other pasta, and what harm or benefit it brings to the body.
But in order to most accurately answer how many calories are in noodles, it is necessary to clarify what specific noodles we are talking about. There are four main types of this product, differing in their composition, and therefore their effect on the body, and the calorie content of the noodles. Rice, buckwheat, legumes, wheat and even egg - two of these types belong to European cuisine, three came from Asian countries, but have taken root very well in other countries.
How many calories are in noodles?
Rice noodles are one of the most characteristic dishes of Japan, since they are prepared using rice ground into flour, which is the main product of the land of the rising sun. Purely outwardly, when dry, such noodles may seem unsightly: they have a grayish tint, so different from the yellow-golden one that is familiar to the European eye. But the product itself has a number of differences compared to the wheat or egg variations, and the point is not in the calorie content of rice noodles, which do not qualify as dietary, but in its chemical composition. Firstly, the small amount of salt in the composition, despite the fact that the product does not require salting during cooking, allows it to be consumed by hypertensive patients and those with kidney problems. Secondly, rice noodles are complex carbohydrates, and therefore do not affect blood sugar levels, saturate and energize for a long time. Thirdly, it has absorbent properties and works well for intestinal disorders and diarrhea. And with all these points, the fact that the calorie content of rice noodles is 364 kcal per hundred grams of dry product turns out to be insignificant: when cooked, the indicator decreases, and due to its effect on the body, rice noodles belong to the category of those products that are not harmful in moderation figure.
Buckwheat soba noodles, like rice noodles, cannot boast of a particularly attractive appearance: its dark gray hue with a brown note is affected by the composition of buckwheat flour and water. At the same time, it is this recipe that determines the correct effect of buckwheat noodles on the human body, allowing for maximum preservation of all the positive features of buckwheat. One of the main advantages is the content of copper, iron and rutin, which affect the process of hematopoiesis, the permeability of the walls of blood vessels and the rate of blood clotting. Buckwheat noodles also contain a considerable amount of folic acid - vitamin B9, which is also required for the circulatory system, but in addition strengthens the immune system, involved in DNA synthesis, and is especially necessary during pregnancy, for both mother and child. Among other things, the carbohydrates of buckwheat noodles also belong to the category of complex, but easily digestible, and therefore, even with their considerable calorie content, buckwheat noodles are considered a healthy and quite dietary product. Moreover, it actively helps improve digestion and normalize metabolism. For buckwheat noodles, the calorie content is 348 kcal per hundred grams of dry product.
Egg noodles are the easiest option if they were made using the right technology and did not include anything other than egg yolks and flour. Moreover, taking into account the high content of minerals and vitamins in the egg, in comparison with simple noodles made from wheat flour without adding it, egg noodles greatly benefit from the point of view of enriching the body. The calorie content of this type of noodles is lower than all others and reaches 304 kcal, and it belongs to the category of quite nutritious and easily digestible products due to its composition, and therefore can even be used in dietary nutrition.
Wheat noodles are the most common type of noodles in Europe, although they also came from Asian countries, where they were long considered an elite type. It is made in the same way as other varieties - using water and flour, in this case, wheat. Instant noodles, mixed with wheat flour, have long appeared in Russia and quickly gained popularity due to their taste and time savings. One of the first options for such quick lunches was chicken-flavored noodles, supposedly featuring the same instantly brewed pieces of chicken and vegetables. In fact, if you look at the composition, there is only one name for chicken, and also for Asian wheat noodles. Various kinds of stabilizers, flavor enhancers, dyes, flavors - all this did not contribute in any way to the positive effect on the body that classic wheat noodles could boast of. And the calorie content of chicken-flavored noodles, like others similar to it, is already 463 kcal per hundred grams, considering that the calorie content of wheat noodles, made only from flour and water, is 337 kcal.
Noodles in the diet of those watching their figure
If you want proper chicken noodles, the calorie content of which will not skyrocket, and the composition will not terrify even those who forgot chemistry after school, then just boil the wheat noodles in chicken wing broth, with onions, carrots and spices as desired. Real meat, fresh vegetables, and rich taste not created by artificial ingredients will appear here. In addition, hot chicken broth will benefit digestion. And the calorie content of chicken noodles will be only 39 kcal per hundred grams in finished form.
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