Lettuce, a common presence in dishes aimed at healthy eating, plays a crucial role in the search for nutritional balance. Whether smooth, curly, purple or lacy, this light vegetable is more than just an addition to the dish. She is an ally for those who seek to maintain a dietbalanced and efficient in weight loss.
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But does this leaf have so many benefits that it is necessary for Brazilians every day? Discover the details that answer this question.
Nutritional values that make up for it
With just 15 calories per 100 grams, lettuce stands out as a smart choice for those looking to control their weight. Nutritionist Gabriella Ferrari, from Brasília, emphasizes that lettuce's nutritional values transcend calorie counting, making it a recommended option for various dietary goals. The speech was given to the portal Metropolises.
“Lettuce is essentially made up of fiber, and is also an excellent source of antioxidants”, highlights the nutritionist. Fiber plays a vital role in promoting satiety, slowing digestion and contributing to weight control. Furthermore, these fibers play a crucial role in reducing the glycemic index, especially benefiting those dealing with diabetes.
Lettuce helps control glycemic index
The glycemic index is an important metric, indicating how quickly sugar is released into the bloodstream. Foods with a high glycemic index, such as white bread and sweets, can lead to blood sugar spikes. For diabetic individuals and those seeking weight control, avoiding these spikes is essential.
Recommended quantity and variety:
“Even one leaf makes a difference,” says Gabriella, highlighting that any amount of lettuce brings benefits. However, the recommendation is to consume at least five leaves per day to obtain the maximum benefits of the vegetable.
In addition to fiber, lettuce is a source of vitamins A and C, and minerals such as calcium, iron and phosphorus. However, the nutritional values of these micronutrients in a small serving of lettuce are relatively low. The nutritionist emphasizes that the benefits of lettuce are more associated with its fibers than with micronutrients.
Incorporating lettuce into your diet
The versatility of lettuce allows it to be included in various recipes and dishes. From refreshing salads to sandwiches and wraps, lettuce can be a tasty and healthy addition to any meal.
In short, lettuce goes far beyond being just a component of salads. With its nutritional benefits, especially with regard to fiber, it establishes itself as a smart choice for those looking for a balanced diet, weight control and quality of life. Discover the nutritional power of this light vegetable and enjoy its benefits in every bite.
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