Cauliflower is replacing the potato and rice for many people who are diagnosed with pre-diabetes, are overweight, and have blood circulation issues. That is for several good reasons.
First of all, potatoes and rice are NOT ketogenic.
One great reason to stay away from potatoes while you are practicing low-carb lifestyle is that potatoes have a even higher glycemic index (90) than sugar (59). That means when you consume potatoes, your blood sugar level rises more rapidly than when you consume sugar. This results in your blood insulin to increase rapidly as well. When these two metabolic processes occur "repeatedly" every week, you eventually become insulin resistant. The insulin then gets stored in your body as fat, usually belly fat.
Cauliflower Is A Powerful Superfood!
Cauliflower makes a delicious potato and/or rice replacement for those folks who want to eat a lower glycemic foods to maintain good health. Cauliflower is not only a great way to increase your veggie intake, but it is also especially helpful for those who follow our Comfort Keto low-carb diet.
Cauliflower is quite versatile. You can enjoy raw cauliflower florets as a snack dipped in a keto hummus or another healthy low-carb vegetable dip.
When steamed and pureed and with the addition of butter and a few other herbs and spices, cauliflower turns into a smooth, creamy and velvety mash, just like mashed potatoes.
When it comes to replacing white rice, cauliflower has a bland flavor very much like rice that won’t overpower a dish. It provides a similar structure and look for faux rice.
Therefore in our Comfort Keto prepared meal recipes, we regularly use cauliflower as a healthy substitute for both potatoes and rice, in pan-fried veggie mix, and as raw florets in ours salads.
Nutrition Profile Of Cauliflower
Cauliflower is very low in calories and carbs, yet high in vitamins. In fact, cauliflower contains almost every vitamin and mineral that you need. It is low in calories with only 28 calories per cup, so you can eat a lot of it without gaining weight.
92% of cauliflower's weight is made up of water. High water content is another weight loss friendly aspect of this super food.
Vitamins are good for your liver and brain. Cauliflower is also a good source of protein, thiamin, riboflavin, niacin, and pantothenic acid.
Here are the nutrients found in 1 cup (128 grams) of raw cauliflower:
Calories: 28
Fiber: 3 grams
Vitamin C: 77% of the RDI
Vitamin K: 20% of the RDI
Vitamin B6: 11% of the RDI
Folate: 14% of the RDI
Pantothenic acid: 7% of the RDI
Potassium: 9% of the RDI
Manganese: 8% of the RDI
Magnesium: 4% of the RDI
Phosphorus: 4% of the RDI
Nutritional Comparison
BENEFITS OF CAULIFLOWER
Cauliflower Is High in Fiber
Cauliflower contains a high amount of fiber. The stems are higher in vitamins and fiber then the florets. As a good source of fiber, cauliflower slows digestion and promotes feelings of fullness. Therefore, in our Comfort Keto prepared meal recipes, we use cauliflower stems as much as possible.
There are 3 grams of fiber in one cup of raw cauliflower, which is 10% of your daily need. Consuming cauliflower as a regular part of your diet may reduce the risk of several chronic diseases and supports the cleaning out of your digestive system of unnecessary waste.
Fibers are important because they:
feed the good bacteria in your gut, thus support a healthy digestive system.
help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease (IBD), gastrointestinal diseases, hemorrhoids, colon cancer, gastroesophageal reflux disease, duodenal ulcer.
help reduce inflammation.
lower risk of several illnesses, including heart disease and diabetes.
play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake.
Detoxification Properties
Cauliflower contains sulfur-containing nutrients and antioxidants to support both phase 1 and phase 2 detox activities. It is rich in phytochemicals, which can be broken down into indole-3-carbinol and isothiocyanates to fight against cancer and regulate detoxification enzymes in the body. The glucosinolates in cauliflower also activate detoxification enzymes.
Cauliflower contains about 60% as much glucosinolates as broccoli and about 70% as much as kale.
Cancer Preventive Properties
There many studies linking cauliflower to cancer prevention. Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth.
Research has shown combining turmeric with cauliflower may prevent and treat prostate cancer. Like other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that slow the growth of cancer cells.
Anti-Inflammatory Properties
You need some inflammation in your body to stay healthy. Problems occur when it get out of hand and you have chronic inflammation. By decreasing chronic inflammation, cauliflower is able to prevent obstructions in the blood vessels and keep excellent blood flow to essential organs of your body.
The omega-3 fatty acids and vitamin K in cauliflower helps to prevent chronic inflammation that leads to conditions such as arthritis, chronic pain, and inflammatory bowl conditions.
Cauliflower also contains anti-inflammatory nutrients, including indole-3-carbinol or I3C, that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.
Good Source of Antioxidants
Cauliflower is a great source of antioxidants and photonutrients, which protect your cells from harmful free radicals, chronic inflammation, and reduce your risk of oxidative stress, which accelerates the aging process from tissue and organ damage.
Cauliflower contains carotenoid and flavonoid antioxidants as well, which have anti-cancer effects and may reduce the risk of several other illnesses, including heart.
What’s more, cauliflower contains high amounts of vitamin C, which acts as an antioxidant. Vitamin C's anti-inflammatory effects are well-known which may boost immune health and reduce the risk of heart disease and cancer.
Cauliflower contains sulforaphane, a powerful antioxidant which inhibits the enzymes that are involved in cancer and tumor growth; most protective against colon and prostate cancer in particular, but has also been studied for its effects on other cancers such as breast, leukemia, pancreatic and melanoma.
The high level of antioxidants will also help protect you from free radical damage. It helps to keep you from getting “rusty” (oxidation).
High in Choline
Not many foods contain choline, an essential nutrient that many people are deficient in. Cauliflower, along with broccoli, is one of the best plant-based sources of choline. One cup of cauliflower contains 45 mg of choline (11% of the RDI for women and 8% of the RDI for men).
Choline maintains the integrity of cell membranes, synthesizing DNA and supporting metabolism. Choline is also involved in brain development and the production of neurotransmitters that are necessary for a healthy nervous system. It also helps prevent cholesterol from accumulating in the liver.
Choline deficiency may cause a higher risk of liver and heart disease, in addition to neurological disorders like dementia and Alzheimer’s.
Enjoy your cauliflower. Bon appétit!
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