Tomatoes are considered among the nutrient-dense foods due to their rich amount in nutrients and low-calorie value. They find pleasure in creating a puzzling atmosphere to cooks by been sweet but low in calories. In our today’s objectives, we shall have an overview of the reasons tomatoes burn down pounds,
Tomatoes are often confused by many as some categorize them as fruits while others see them as veggies. Generally, botanists see fruits as the sweet and fleshy part of a plant formed from a flower and contain seeds, hence making tomatoes to fall under this category. Plant scientists also consider vegetables as those edible parts of mostly herbaceous plants, usually taken as part of a meal, aren’t so high in fructose, and may include roots, stems, leaves, etc. This makes tomatoes far from being a vegetable. However, most chefs and nutritionists call tomato veggies since they can be cooked or used as savory elements.
Nutrients in Tomatoes.
The US Department of Agriculture, USDA, gives the following nutritional data for 180g (1 cup of chopped or sliced) of raw tomatoes.
Water 170 g
Protein 1.58 g
Carbohydrate 7 g
Dietary Fiber 2.16 g
Lipid 0.36 g
Cholesterol 0 g
Energy 133kJ (32.4kcal)
Vit C (Ascorbic acid) 24.7mg
Vit B1 (Thiamine) 0.067mg
Vit B2 (Riboflavin 0.034mg
Vit B3 (niacin) 1.07mg
Vit B6 (Pyridoxine) 0.144mg
Vit K (phylloquinone) 0.0142mg
Other nutrients and antioxidants in tomatoes beneficial to health include lycopene, choline, lutein, alpha-lipoic acid, beta-carotene, folic acid
From our data, tomatoes make up a great source of proteins, minerals, dietary fibers, vitamins, and a considerably low number of calories. They are highly consumed in many parts of the world and make up the best source of vitamin C which serves as antioxidants that boost our immune system. The beta-carotene and other carotenoids help prevent diseases when tomatoes are consumed. Lycopene, a type of carotenoid in tomatoes increases weight loss and reduces the risk of prostate cancer in males. Moreover, potassium in tomatoes has been reported to prevent stroke.
Reasons Tomatoes Increase Weight Loss.
Tomatoes when consumed help reduce weight gain due to the following reasons:
Studies from the Harvard Medical School report that people who eat or include tomatoes in their diet usually experience an increase in metabolism. Metabolism is a series of chemical reactions in our body that build and split the energy required for life. Those with high metabolism burn more calories at rest and during activity and rarely become overweight. This explains why some people eat more but rarely become obese. However, those whose metabolism is low, burn fewer calories at rest and during activity, and these individuals are advised to eat less to avoid being overweight.
The abundance of antioxidants, particularly lycopene in tomatoes, has been confirmed to boost metabolism naturally. Moreover, tomatoes stimulate the production of carnitine, an amino acid responsible for the regulation of fatty acid and energy metabolism. Carnitine is known to
promote the burning of fat in the body.
Despite the high number of vitamins, minerals, fibers, and proteins, a 180g of sliced tomatoes barely has 32 calories of energy. Adding 2 tomatoes into your diet only increases your satiety but lowers your intake of calories. A reduction in calorie intake is necessary for weight loss. So, adding 1 to 2 tomatoes to your daily diet will supply you a given number of calories far smaller than the recommended daily
calorie requirement for men (2500 calories) and women (2000 calories). This enables you to shed off lots of extra pounds which if consumed
would encourage weight gain.
Tomatoes have 2 types of fibers (soluble and insoluble) which are present in great quantities. These fibers bring about feelings of fullness and improve weight loss. The soluble fibers find themselves in the large intestine as a gel-like substance serving as food for probiotic or beneficial bacteria. These fibers lower your intake of calories by keeping you full for a longer period. The insoluble fibers are known to bind with fat preventing its absorption and hence weight gain.
These fibers also keep the body weight under proper check by preventing constipation, hemorrhoids, and fecal inconsistency from our digestive system. The fibers add bulk to consumers’ stool and facilitate the movement of their bowels, hence preventing constipation and enhancing digestion. Ineffective or bad digestion promotes weight gain due to the inability to properly absorb and assimilate nutrients. This causes one to be unable to egest waste toxins from his/her body and thus slowing down the metabolic rate. So consuming more fibers from tomatoes will go a long way to quell this disorder.
Low Glycemic Index.
Glycemic Index (GI) gives us a clue on how fast our body converts the carbohydrates found in our body into glucose. Foods with GI of 55 or
less are considered low and good. Foods with GI of 56-69 are considered medium and those with GI of 7 and above are high and bad. Foods with a low GI value like tomatoes (GI=38) are more slowly digested, absorbed, and metabolized making them a good choice for weight loss and reduction in blood sugar level.
Rich in Antioxidants.
Antioxidants are chemicals that halt or inhibit oxidation-a chemical reaction that makes free radicals which if allowed cause a series of change reactions that inflict great harm to our body cells. Free radicals are unstable molecules and are dangerous because they lack electrons and therefore steal electrons from other molecules thereby damaging them.
Tomato is a great source of the antioxidant lycopene and when introduced in our diet prevents damage caused by free radicals, by offering their electrons to these electron-deficient radicals. They also prevent the premature aging of cells. Antioxidants also minimize oxidative stress
Tomatoes and Inflammation.
Tomatoes in your diet serve a very good choice in combatting inflammation. The suppression of inflammation creates a gateway for the production of the weight loss hormone, leptin.
Leptin is a protein produced by the body’s fat cells and help regulate body weight. Leptin resistance is the overproduction of leptin mainly from obese individuals due to the inability of their brains to detect this.
Some individuals after consuming tomatoes, pepper, white potatoes, and eggplants, usually referred to as nightshade veggies, proved that they experienced less joint pain and inflammation. Probably the presence of lycopene and Vit C do help in limiting inflammation as lycopene has been reported to quell pro-inflammatory compounds that are linked to several types of cancer. Other studies affirmed that women with overweight (not obese), after drinking tomato juice, had a decrease in inflammatory markers. However, this wasn’t the case for obese ladies.
From the above ideology, it can be drafted that lycopene in tomatoes brings about the suppression in inflammation, and a decrease in inflammation encourages the production of leptin, popularly known as the appetite suppressor. Leptin brings about the feelings of
fullness, controls appetite by reducing the hunger hormone-ghrelin that causes hunger, and instructs your brain to quit eating. All these processes generally lead to weight loss.
Lycopene and Tomatoes in Human Nutrition and Health EBook.
Haven looked at the amazing properties and roles of this antioxidant-lycopene found in tomatoes, I would not be surprised if you, especially the science-minded researchers will become thirstier to know more about this wonderful compound in tomatoes. Reasons why I brought a gift -an Ebook on tomatoes for you. This Ebook tells you more about lycopene in tomatoes and its roles in obesity and other health disorders like cardiovascular diseases. The best and cheapest place you can afford this book is at Amazon for $56.99. This Ebook is also found or sold on Google at the price of $204.26, so quickly grabbing a copy from Amazon will save you a good amount of money.
This Ebook was edited by some pretty good looking and knowledgeable experts like:
Dr. A. Venketeshwer Rao, a Professor Emeritus in the Department of Nutritional Sciences, Faculty of Medicine, at the University of
Dr. Leticia G. Rao, an Adjunct Professor of Medicine, Institute of Medical Sciences at the University of Toronto. This lady happens to be the Director of the Calcium Research Laboratory and an Emeritus Scientist at St. Michael’s Hospital, M.Sc Holder in Food Science, and Ph.D. in Biochemistry.
Gwen L. Young is the President of the Tomato Foundation and a world-recognized leader in advocating and promoting tomato and tomato product academic research, and also science-based healthy diets and foods.
Medically Reviewed by Dr. Emmanuel Sako Haddison.
Faculty of Health & Biomedical Science, University of Yaounde 1