If you're looking for a low-calorie and nutritious addition to your meals, look no further than nopales. At only 15 calories per 100 grams (without salt and cooked), nopales are a great vegetable to incorporate into your diet. They are a type of cactus that have been consumed for centuries due to their various nutritional and health benefits.
In addition to their low calorie count, nopales also boast an impressive nutrient profile. They are a good source of fiber, vitamin C, vitamin K, calcium, and magnesium, among other micronutrients.
In this article, we'll explore what nopales are, their nutritional content, health benefits, how to prepare and store them, and recipes you can try to incorporate them into your meals.
What are Nopales?
Nopales have been consumed for centuries and are a staple food in Mexican cuisine. They can be eaten raw or cooked, and are often used in salads, soups, and stews. When preparing nopales, it's important to remove the spines and the tough outer layer of the leaves. Once cleaned, they can be sliced, diced, or cooked whole. In addition to their culinary uses, nopales have also been used for medicinal purposes. They have been shown to have anti-inflammatory and antioxidant properties, among other benefits.
How many calories are in 100g Nopales?
This makes nopales a great addition to any weight loss or low-calorie diet. In addition to being low in calories, nopales are also low in carbohydrates, making them a good option for those following a low-carb diet.
What nutrients are found in Nopales?
Fiber is important for maintaining digestive health and can also help lower cholesterol levels. Vitamin C is an antioxidant that can help boost your immune system and promote healthy skin. Vitamin K is important for blood clotting, while calcium and magnesium are both essential for strong bones and teeth.
What are the health benefits of Nopales?
The fiber in nopales can help promote healthy digestion and prevent constipation. It can also help lower cholesterol levels by binding with dietary fats and preventing their absorption in the body. Nopales have also been shown to help regulate blood sugar levels in people with diabetes, due to their low glycemic index and ability to reduce insulin resistance. Additionally, the antioxidant and anti-inflammatory properties of nopales may help reduce the risk of chronic diseases such as heart disease and cancer.
How to prepare Nopales?
1. Choose small to medium-sized nopales with young pads, as they will be more tender. 2. Cut off both ends of the nopales and remove the spines with a vegetable peeler or knife. 3. Rinse the nopales under cold water and cut them into desired pieces, then cook them in boiling water for 8-10 minutes, or until tender.
Where can I buy Nopales?
When buying nopales, look for pads that are bright green, firm, and free of wrinkles or blemishes. If you're not sure how to prepare nopales, ask the vendor at your local farmer's market or grocery store for tips.
Are there any side effects of consuming Nopales?
This may be due to the high fiber content or the presence of certain compounds in the cactus. If you experience any negative side effects after consuming nopales, stop eating them and consult your healthcare provider.
How to store Nopales?
Make sure to remove any remaining spines or blemishes before storing. If you have leftover cooked nopales, store them in an airtight container in the refrigerator for up to 3 days.
How to include Nopales in my diet?
Try adding chopped nopales to your morning omelet or mixing them into a stir-fry for a nutrient-packed meal. You can also make a refreshing nopales salad by mixing chopped nopales, tomatoes, onions, and cilantro with a squeeze of lime juice.
Nopales recipes you can try
- Grilled chicken with nopales and pineapple salsa - Nopales and black bean soup - Nopales and avocado smoothie
Nopales are a low-calorie and nutrient-dense addition to any diet. Their high fiber content, combined with their vitamins and minerals, make them an excellent choice for improving digestive health, lowering cholesterol, and controlling blood sugar levels.
5 FAQ about 100 G Nopales (Without Salt, Cooked)
1. What are Nopales?
Nopales are a type of cactus that is commonly consumed as a vegetable in Mexican and Central American cuisine. They are low in calories, high in fiber, and packed with nutrients like vitamin C and magnesium.
2. How many calories are in 100 G of cooked Nopales?
There are only 15 calories in 100 G of cooked Nopales without any added salt. This makes them a great option for people who are looking to lose weight or maintain a healthy diet.
3. What are the health benefits of Nopales?
Nopales have many health benefits, including regulating blood sugar, reducing inflammation, and aiding in digestion. They are also high in antioxidants and can help to strengthen the immune system.
4. How are Nopales typically prepared?
Nopales can be prepared in a variety of ways, including grilling, sautéing, boiling, or adding to salads. They are often used as a filling for tacos or paired with other vegetables in a stir-fry.
5. Are there any potential drawbacks to eating Nopales?
Some people may experience mild stomach discomfort when consuming Nopales, especially if they are not used to eating high-fiber foods. It is also important to note that Nopales should be cooked thoroughly before eating to avoid ingestion of any harmful bacteria.