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June 08, 2018

Cauliflower Is Just as Good for You as Colorful Veggies

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Whoever said you should "eat the rainbow" forgot about this nutrition powerhouse.
Call it the new Brussels sprouts! Cauliflower’s mild flavor makes it a versatile swap for other less nutritious, high-carb foods. Plus this member of the Brassica family packs tons of fiber and cancer-fighting nutrients.

Here's why you should stock up on these florets and their riced versions stat.

Nutrition Stats
Serving Size: 1 cup

27 calories
2.1g protein
5.3g carbohydrates
2.1g fiber
2g sugar
0g fat
53mg vitamin C
15% DV folate
18% DV vitamin K
15% DV vitamin B6
Health Benefits of Cauliflower
This veggie is more than trendy. Making it a staple side can:

Lower your risk of inflammation: The antioxidants in cauliflower help protect cells from damage that leads to chronic illness.
Better regulate your blood pressure: The magnesium content assists with muscle contraction and cognition too.
Keep your nervous system healthy: Thank the folate and vitamin B6 in cauliflower for that.
Protect your bones: Vitamin K is necessary for both bone-mineral density and blood clotting.
Still not convinced? Here are the top questions nutritionists get about cauliflower, answered:

Aren’t “white foods” not that good for you?
Some highly processed carbs like white bread, white rice, and products made from them provide less nutrients than other options. On the flipside, cauliflower contains just 27 calories per cup and it's packed with antioxidants and anti-inflammatory properties.

Cutting traditional carbs and replacing them with cauliflower can help retain flavor and fill you up without a calorie spike — a good option if you're diabetic or looking to lose weight.

Try these smart swaps:

Pizza: Use cauliflower to make the crust, or buy a premade one. This will make your slice higher in fiber and lower in sodium.

Mashed "potatoes:" Cook cauliflower and blend it in food processor with Greek yogurt or cream cheese.

What about cauliflower rice?

Not only is cauliflower rice good for you, but it’s also a great way to introduce kids to the vegetable by mimicking a familiar food (white rice). Mixing half and half together can sneak in more veggies while maintaining a flavor your kids love.

You can easily make cauliflower rice in a food processor, or buy it's conveniently pre-made from Good Housekeeping Nutritionist Approved Emblem holder Green Giant.


Is cauliflower high in carbs?
Nope! Cauliflower is a carbohydrate, like all vegetables. However, it's the non-starchy, complex kind with lots of fiber and low amounts of naturally occurring sugar. One cup contains about a sixth of the carbs as the same amount of cooked pasta or rice, making it a great option for diabetics or anyone watching their blood sugar.

How should I cook it?
Most cooking methods retain all the nutrients of cauliflower except for boiling, which reduces the content slightly. You're better off roasting regardless since that can taste a little bland!

While no single food in isolation is linked to preventing or causing tumor growth, cauliflower contains a compound called sulforafane, which helps block abnormal cell development.

That said, eating lots of cruciferous veggies in general may decrease your risk of all kinds of chronic diseases! Broccoli, cabbage, bok choy, cauliflower, Brussels sprouts, and kale are all great options for filling your plate.
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