Negative Calorie Foods – What are they?
Some foods have been identified as those which utilize more calories in the process of digestion than they contain, resulting in a calorie deficit. These are known as negative calorie foods.
Cucumber
Cucumbers have a very high water content but not many notable nutrients. However, they provide only 15 calories and are a very effective negative calorie food. Cucumbers are an excellent snack food and salad ingredient.
Cucumber is often pickled. Remember that sugar is used in the pickling process and will contribute extra calories.
Apples
A medium sized apple contains about 100 calories.
Apples are an excellent source of soluble fibre which helps lower cholesterol and increase satiety. They also contain vitamin C which helps boost the immune system. Antioxidants present in apples have added benefits.
Celery
Celery sticks provide only 20 calories and is mostly made up of water and fibre. It has been found to help lower uric acid levels.
Lettuce
Half a cup of lettuce provides only 8 calories. It is a rich source of fibre. The fibre in lettuce increases satiety which is an important factor in portion control for weight loss.
Broccoli
Half a cup of broccoli contains only about 25 calories.
Aside from being a low calorie food, it also contains vitamin A, C, folic acid and calcium. These nutrients keep the eyes healthy, strengthen the immune system, reduce memory loss and strengthen bones respectively.
How can negative calorie foods be incorporated in the diet?
The foods mentioned are best used in a salad or can be eaten individually.
Use low calorie salad dressings like yoghurt, lime juice, olive oil and vinegar in moderate quantities for preparation.
Celery has an acquired taste but can be made into a juice and consumed.
Broccoli can be steamed with mild seasoning before consumption.
Negative calorie foods are usually used for weight loss. However, they need not be restricted to a weight loss diet if consumed in moderate quantities.
Author: Anandini Swaminathan, Dietitian & Sports Specialist
