Cauliflower is a cruciferous vegetable that's a low-carb alternative to mashed potatoes, pizza crust, and rice, and even pizza crust. One cup of raw cauliflower packs several nutrients and has only 30 calories and 5 grams (g) of carbs, making it a suitable option for low-carb diets like the keto diet. Research has shown that cauliflower has anti-aging, anti-cancer, and anti-inflammatory properties.
Cauliflower might be bland on its own, but you can transform this low-carb, gluten-free substitute for rice, pasta, potatoes, and wheat flour with the right ingredients. Read on tothe benefits and nutrition of cauliflower.
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One cup of raw cauliflower has 2.14g of fiber, which can help you manage your weight. Fiber adds bulk to your meals and helps you feel full for long periods. The same serving of cauliflower also provides about 3.5 ounces (oz) of water, which helps promote fullness.
2. Helps Lower Chronic Disease Risk
Cauliflower helps reduce the risk of heart disease and cancer, the two leading causes of death in the United States. A review published in 2015 found eating cruciferous vegetables resulted in a reduced risk of cancer, heart disease, and death from any cause.
Cauliflower contains natural substances that protect the areas of blood vessels most prone to inflammation which increases heart disease risk. Research has found a link between a high intake of cruciferous vegetables and a low risk of hardening of the arteries. Some evidence suggests that those substances might also prevent colorectal cancer from growing and spreading.
You might opt for cauliflower as an alternative to white rice if you follow a low-carb diet, such as the keto diet. Eating cauliflower in place of white rice can displace calories and carbs without the need to sacrifice volume.
A three-quarter cup portion of riced cauliflower contains about 15 calories and 3g of carbs. The same serving of cooked white rice provides about 128 calories and 53.2g of carbs.
4. Is Nutrient Dense
One cup of raw cauliflower provides over 75% of the daily value (DV) for vitamin C. Your body requires vitamin C to repair DNA and produce collagen, red blood cells, and serotonin. Vitamin C also supports a strong immune system.
Cauliflower is also rich in vitamin K and choline, providing 20% and 10% of their DVs per cup. Vitamin K supports bone health, and high intakes of this nutrient can lower your fracture risk. Choline plays a role in sleep, memory, learning, and muscle movement.
Cauliflower provides small amounts of other essential nutrients. Those include B vitamins, magnesium, manganese, phosphorus, and potassium.
Experts advise eating 25g of fiber per day for females and 38g for males, but most people do not eat enough. Eating cauliflower and other vegetables can boost your fiber intake. The fiber in cauliflower feeds "good" bacteria in your gut that reduce inflammation and promote bowel regularity.
6. May Slow Aging
Research has shown that sulforaphane may influence your genes in ways that slow the biochemical process of aging. Sulforaphane, a natural substance in cauliflower and other cruciferous vegetables, neutralizes toxins, reduces inflammation, and protects DNA. A study published in 2017 found that sulforaphane might protect the brain and slow age-related cognitive decline.
Bioactive compounds in cauliflower have been shown to reduce inflammation. Cauliflower is also a source of antioxidants, including types that protect against oxidative stress.
Oxidative stress occurs if there's an imbalance between the production of cell-damaging free radicals and your body's ability to counter their harmful effects. The result is systemic inflammation, which might increase the risk of premature aging and disease.
8. Supports Your Body's Natural Detox Processes
Detoxification is your body's natural process of getting rid of potentially harmful chemicals. Eating cauliflower and other cruciferous vegetables may support that process.
Cauliflower contains enzymes that aid in detoxification. Those enzymes act like internal garbage collectors: They scour your body for toxins and waste products, bind to them, and then escort them out of the body.
One cup of raw cauliflower provides the following nutrients:
- Calories: 26.8
- Fat: 0.3g
- Sodium: 32.1 milligrams (mg)
- Carbohydrates: 5.32g
- Fiber: 2.14g
- Added sugars: 0g
- Protein: 2.05g
Risks of Cauliflower
It's important to note that cauliflower is a high-FODMAP food. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbs. Your gut poorly absorbs and rapidly ferments FODMAPs, which triggers gas production.
It's not unusual to have some gut issues if you boost your cauliflower intake and have a sensitive digestive system. People with irritable bowel syndrome (IBS), which affects the large intestine, may avoid high-FODMAP foods like cauliflower. High-FODMAP foods may trigger abdominal pain, bloating, diarrhea, and gas in people with IBS.
You can enjoy cauliflower on its own or mixed into different recipes. Try some of the following ways to include cauliflower in your diet:
- Add cauliflower into oatmeal and smoothies for an additional boost of fiber.
- Grill or steam cauliflower and then drizzle it with a bit of dairy-free pesto, seasoned tahini, or extra virgin olive oil with garlic and herbs.
- Incorporate cauliflower into dessert recipes, such as brownies, cake, pudding, and cheesecake, to eat less refined carbs and more vegetables.
- Oven-roast cauliflower with a little avocado or olive oil and sprinkle it with a mix of black pepper, sea salt, and turmeric.
- Replace white rice with riced cauliflower, or enjoy cauliflower mash instead of mashed potatoes.
Most people are familiar with white cauliflower, but this vegetable comes in several additional colors. You might find purple, orange, and green cauliflower at your local grocery store or farmers' market. Those colorful varieties have more antioxidants than white cauliflower.
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A Quick Review
Cauliflower is a low-carb alternative to mashed potatoes and white rice. This cruciferous vegetable is also a source of fiber, which helps manage weight and promote bowel regularity. Try mixing cauliflower into different meals and snacks by grilling, oven-roasting, or steaming it. You can enjoy the classic white variety or purple, orange, and green cauliflower.
