The crispy benefits of iceberg lettuce.
If you've been wondering if it's worth eating iceberg lettuce at all, the answer is yes. The iceberg has several useful qualities, including a high water content, which will make you reconsider your opinion about it.Nutritional value
Caloric content: 10
Fat: 0.1 g
Sodium: 7.2 mg
Carbohydrates: 2.1 g
Fiber: 0.9 g
Sugar: 1.4 g
Protein: 0.6 g
Vitamin K: 17.4 mcg
Carbohydrates
Iceberg lettuce has a high water content, with only 2.1 grams of carbohydrates in one serving. About 0.9 grams comes from fiber and 1.4 grams from natural sugar.
Fats
Iceberg lettuce itself contains only a small amount of fat. Of course, adding dressings or salad toppings increases the fat content of food.
Protein
A cup of chopped lettuce contains 0.6 grams of protein.
Vitamins and minerals
Although it's not as rich in vitamins and minerals as darker leafy greens, iceberg lettuce has more to offer than you might think. It is naturally low in sugar and sodium, and it provides a small amount (about 1%) of the daily norm of calcium, iron and potassium. It also offers minimal amounts of folic acid, vitamin K and vitamin C.
Calories
One cup of sliced iceberg lettuce (72 g) contains 10 calories, 71% of which are carbohydrates, 24% protein and 6% fat.
Resume
Iceberg lettuce is a low—calorie, water-rich vegetable that is a nutritious base for salads. Iceberg lettuce contains vitamin K, vitamin C, folic acid and potassium.
Health benefits
Do not underestimate the benefits of a hearty serving of iceberg lettuce. This popular and affordable vegetable can promote good health.
Helps healthy weight management
Iceberg lettuce is a voluminous food, that is, you can eat a large portion of it without gaining extra calories. Iceberg lettuce is an excellent filler or base for high-calorie foods, adding a pleasant crunch.
Use iceberg lettuce instead of bread or tortillas to make tuna rolls and taco boats. By visually filling your plate, iceberg lettuce can reduce the visual sense of "limitation" that can make weight loss efforts more difficult.
Supports diabetes management
Lettuce is a non—starchy vegetable, which is one of the best food groups for the treatment of diabetes.
The low carbohydrate content of iceberg lettuce makes it an ideal choice, as it does not significantly affect blood sugar levels. Eating non-starchy vegetables can help suppress cravings for less healthy foods.
Improves hydration
Lettuce consists of more than 90% water, and iceberg lettuce has one of the highest rates of wateriness among leafy greens. Maintaining water balance doesn't just depend on the water you drink, as you also absorb water through the fruits and vegetables you eat. Add an iceberg to your menu for extra water consumption.
Promotes heart health
The consumption of a variety of fruits and vegetables is one of the foundations of a healthy diet. Although iceberg lettuce is not as rich in nutrients as some darker vegetables, it still contains essential nutrients for heart health, including folic acid, vitamin C and potassium.
Iceberg lettuce is low in sodium, especially compared to more processed foods that it can replace (such as crackers or crispy chips). Following a low-sodium, whole-food diet plan helps lower blood pressure levels, protecting your heart in the long run.
Side effects
Iceberg lettuce is unlikely to affect any medications because it is not a concentrated source of nutrients, especially in its raw form. The only potential negative side effect of eating too much iceberg lettuce in a short period of time is temporary digestive discomfort.
Varieties
Iceberg lettuce is also called crispy head. There are several varieties of icebergs, including the Great Lakes, Crispino, Ithaca, Guardian, Raider and Maverick.
When is it better to buy
When buying iceberg lettuce in the grocery department, look for iceberg heads that seem fresh, with green and crisp leaves, and not brown or sluggish. You should see the tightly wrapped iceberg leaves forming a solid round shape. Avoid salad that looks slimy or expired.
Storage and security
Do not rinse or slice the lettuce until you are ready to use it, because the tender leaves quickly oxidize and turn brown. Store whole iceberg lettuce heads in the coldest part of the refrigerator, where they can be stored for about 2 weeks.
Although you can buy whole heads, pre-washed and sliced iceberg lettuce is also sold in plastic bags, often in combination with carrots or other types of greens. If the label of the salad bag indicates that it has been pre-washed, you do not need to rinse it again before use.
Otherwise, rinse the salad under running water and dry it before eating. A cooked dish with a fresh salad is stored in the refrigerator for several days. After cooking, you need to eat it in the near future.
How to cook
To increase the nutritional value of your salad, sprinkle it with crispy seeds or nuts, or add extra vegetables and limit creamy dressings.
Since iceberg lettuce is crispy and tasteless, it is easy to add it to salads with other herbs and vegetables. Make iceberg lettuce the base for a light main course salad filled with fresh vegetables and low-fat protein.
You can also use iceberg lettuce as an alternative to buns and "wrappers" (such as pita bread and chips) by folding burger ingredients in it. Experiment with an iceberg to make some of your favorite dishes easier and healthier.
