Cauliflower is a cruciferous vegetable that is a low-carb alternative to mashed potatoes, pizza dough, rice, and even pizza dough. One cup of raw cauliflower contains several nutrients and only 30 calories and 5 grams (g) of carbohydrates, making it suitable for low-carbohydrate diets such as keto. Research shows that cauliflower has anti-aging, anti-cancer, and anti-inflammatory properties.
Cauliflower itself may be bland, but with the right ingredients, you can turn it into this low-carb, gluten-free alternative to rice, pasta, potatoes, and flour. Read about the benefits and nutrition of cauliflower.
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One cup of raw cauliflower contains 2.14g of dietary fiber, which helps with weight management. Dietary fiber increases the amount of food you eat and keeps you feeling full for longer. The same amount of cauliflower also contains about 3.5 ounces of water, which promotes satiety.
Cauliflower reduces the risk of heart disease and cancer, two leading causes of death in the United States. A review published in 2015 found that eating cruciferous vegetables lowers your risk of cancer, heart disease, and death from all causes.
Cauliflower contains natural substances that protect blood vessel areas, which are most prone to inflammation, which increases the risk of heart disease. Research has found a link between high consumption of cruciferous vegetables and a lower risk of arteriosclerosis. Some evidence suggests that these substances may prevent the growth and spread of colorectal cancer.
If you’re on a low-carb diet, such as a keto diet, you might choose cauliflower instead of white rice. Eating cauliflower instead of white rice can replace calories and carbohydrates without sacrificing quantity.
Three-quarters cup of cauliflower rice contains about 15 calories and 3 g of carbohydrates. The same amount of cooked white rice contains approximately 128 calories and 53.2g of carbohydrates.
One cup of raw cauliflower provides more than 75% of your daily value (DV) of vitamin C. Your body needs 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 the DV per cup. Vitamin K supports bone health, and high intakes of this nutrient can reduce the risk of bone fractures. Choline plays a role in sleep, memory, learning, and muscle movement.
Cauliflower contains small amounts of other essential nutrients. These include B vitamins, magnesium, manganese, phosphorus, and potassium.
Experts advise women to consume 25g of fiber per day and men to 38g, but most people don’t eat enough. Eating cauliflower and other vegetables can increase your fiber intake. The fiber in cauliflower feeds the “good” bacteria in your intestines, reducing inflammation and promoting bowel movements.
According to research, Sulforaphane may affect genes in a way that slows down the biochemical process of aging. Sulforaphane, a naturally occurring substance found in cauliflower and other cruciferous vegetables, neutralizes toxins, reduces inflammation, and protects DNA. A study published in 2017 found that sulforaphane may protect the brain and slow age-related cognitive decline.
The bioactive compounds found 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 when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to counteract their harmful effects. The result is systemic inflammation, which can increase the risk of premature aging and disease.
Detoxification is the body’s natural process of removing potentially harmful chemicals. Eating cauliflower and other cruciferous vegetables may support that process.
Cauliflower contains enzymes that aid in detoxification. These enzymes act like garbage collectors in the body, searching for toxins and waste products in the body, binding to them, and transporting them out of the body.
One cup of raw cauliflower contains the following nutrients:
- calorie: 26.8
- fat: 0.3g
- sodium: 32.1 milligrams (mg)
- carbohydrates: 5.32g
- fiber: 2.14g
- Added sugar: 0g
- protein: 2.05g
It’s important to note that cauliflower is a high FODMAP food. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates. The intestine does not absorb much FODMAPs and ferments them rapidly, causing gas production.
If you increase your intake of cauliflower and your digestive system is sensitive, it is not uncommon to experience intestinal problems. People with irritable bowel syndrome (IBS), which affects the large intestine, may avoid high FODMAP foods like cauliflower. High FODMAP foods can cause abdominal pain, bloating, diarrhea, and gas in IBS patients.
Cauliflower can be enjoyed on its own or mixed into a variety of recipes. Try these several ways to incorporate cauliflower into your diet.
- Add cauliflower to oatmeal or smoothies for an extra fiber boost.
- Grill or steam cauliflower and drizzle with dairy-free pesto, seasoned tahini, or extra virgin olive oil with garlic and herbs.
- Incorporate cauliflower into dessert recipes like brownies, cakes, puddings and cheesecakes to cut down on refined carbohydrates and get more vegetables.
- Roast the cauliflower in the oven with a little avocado or olive oil and sprinkle with a mixture of black pepper, sea salt, and turmeric.
- Replace white rice with cauliflower rice or enjoy cauliflower mash in place of mashed potatoes.
Most people are familiar with white cauliflower, but this vegetable comes in several more colors. You may be able to find purple, orange, and green cauliflower at your local grocery store or farmers’ market. These colorful varieties contain more antioxidants than white cauliflower.
Cauliflower is a low-carb alternative to mashed potatoes and white rice. This cruciferous vegetable is also a source of fiber, which helps with weight management and bowel movements. Try grilling, oven roasting, or steaming cauliflower and incorporating it into a variety of meals and snacks. From the classic white variety, you can also enjoy purple, orange, and green cauliflower.
