https://www.verywellfit.com/lotus-root-nutrition-facts-calories-carbs-and-health-benefits-4772425 and a few other sites are all based on USDA data. 100g boiled (with water 🙂 lotus root
[1] https://www.healthline.com/nutrition/green-peas-are-healthy
[2] https://www.nutrition-and-you.com/green-peas.html has USDA data
These foods are relatively safe — medium calorie and non-addictive
In contrast, here are some foods considered “low-calorie” by my standard:
Should consider nonfat rice pudding. Full-cream rice pudding is still a medium-calorie dessert so portion control is needed. Luckily, I won’t eat 500 cal in one go.
Rice pudding is an affordable American dessert. My TraderJoe’s full-cream rice pudding is so creamy and rich, that I used it as companion for my raw carrot (heated carrot would not need companion)
As such, rice pudding is a calorie bargain.
The tastes is comparable to ice cream and cheesecakes, but much lower calories:) thanks to the rice base.
https://healthyeating.sfgate.com/rice-pudding-healthy-8656.html says it is lighter than other dairy desserts
Half cup of skim milk + half cup of regular milk was my default “healthy” combination for years. In multiple offices, I enjoyed it for years often with microwave heating.
To my surprise, there’s a tastier yet lighter combination, thanks to my research.
| choice: | milo | almond milk | total at 50/50 | realistically | |
| 70 cal | + 60 cal/cup = |
130 cal | 70+50=120 #if less almond | ||
| choice | whole milk | skim milk | default is 110 calorie fatter ↴ | ||
| 150 cal/cup | + 90 cal/cup = | 240 cal | 150+80=230 #if less skim | ||
–debate over BMI impact
https://www.healthline.com/nutrition/is-dairy-bad-or-good#obesity-and-diabetes says whole milk, not skim milk, is associated with reduced obesity.
However, my family is not obese. For us, skim milk probably improves BMI.
“Filling/satisfying” means “enough to stop me eating other foods”
Filling AND low-calorie sounds contradictory, like an unbelievable bargain, too good to be true, but in reality this might be possible and my experience seem to prove it — I think with these foods and with delaying meals I was able to cut my starch intake by 75-90% and my calorie by half (a more precise estimate is not worthwhile)
Note we all need variety, though some individuals needs less of it. I just hope I can rely on these super foods as the base of my daily intake.
— egg whites in particular:
See https://www.healthline.com/nutrition/egg-whites-nutrition#fat-and-cholesterol for details on egg whites.
As of 2019, Carrot is my #1 raw veg, eaten in higher quantity than tomato, cucumber…
As of 2020, Carrot is my #1 raw veg tied with lettuce at the same overall quantity, higher than tomato, cucumber, onion,
Q: what to go with raw carrot? hummus:):) guacamole:) ham:) cooked meat/fish:) chocolate:) ice cream 🙂
The baby carrot is not always better tasting !
Warning — about 5-20% of the baby carrots I tried taste much less palatable though not rotten, and should be discarded right away. Usually the thick ones. Also, the big carrots in Singapore all taste less palatable, less sweet. The regular baby carrots have a slight sweet taste and free of grassy taste. I tend to believe the closer to the heart, the higher the chance of being slightly sweet
sugg — buy the thinner ones. Half the times I don’t notice the difference, but the other times I find the thinner ones more palatable.
Sugg — heating improves the taste 3 times, with a natural flavor.
starchy — For my tiny raw carrot from TraderJoe’s, heating brings out a starchy texture, better than the starchy texture in the boiled big chunks. Even if roasted carrot somehow contains more starch and calories, it is still a very healthy food.
— raw carrot milkshake, a good use of extra carrot at home.
#1 tip: remove the big butt that tastes less sweet
Carrot is not creamy as avocado, banana, mango. Therefore, i add peanut butter and milk.
Ice — dillutes everything but in a positive way. It’s prudent to add ice incrementally to avoid over-dillution. If over-dilluted, then add milk.
Sugar — is crucial just as milk and ice, but should not be added in abandunce. I added a teaspoonful of honey but I don’t know how effective it was.