Arugula is a green leafy vegetable like cabbage and broccoli. It is also known as rocket and eruca vesicaria.
Arugula is commonly grown in moisture soils especially perfect drained soils. Moreover, direct sunlight promotes the rapid growth of this peppery taste keto vegetable.
So, Why Is Arugula Keto?
Arugula is keto because one cup of arugula contains less than 1 gram of carbs which fulfills the low carb keto formula. Although arugula is low in carbs it is not a rich source of high fat.
That’s why you should consume other fat rich keto foods with arugula to maintain the high fat criteria of the standard keto diet plan.
Arugula Benefits
Arugula is a low carb vegetable with several health benefits. This green leafy vegetable is a useful source of protein, fiber, potassium, iron, zinc, vitamin A, E, K, etc.
The micronutrients and macronutrients of arugula aids in numerous health benefits. Health friendly arugula promotes the following benefits:
Cancer Prevention
Arugula is a rich source of beta carotene, vitamin E, and selenium. Studies have shown that a combination of these trio reduces both the occurrence and mortality rate of stomach cancer (1).
Moreover, arugula contains a lot of calcium i.e 160 mg aginst a serving size of 100 grams. Calcium is very beneficial to fight colorectal cancer (CRC). According to scientific research 300 mg/day consumption of calcium reduces the rate of colorectal cancer by 9 percent (2).
Furthermore, vitamin E and niacin are found in arugula. Both of these vitamins have anti-cancer benefits and prevents skin cancer by reducing UV ray damage (3, 4).
Also, arugula is high in vitamin A which has benefits over ovarian cancer. Arugula provides 119 µg of vitamin A against 100 grams of serving. According to studies, a high intake of vitamin A helps to reduce the development of ovarian cancer (5).
Moreover, arugula contains vitamin C which decreases cancer cell viability. Studies have shown that high dosages of vitamin C with anticancer drugs have advantages over breast cancer cells (6).
Arugula Benefits Over Bone Health
Arugula is a great source of calcium and vitamin K. Both of these vitamins have benefits over bone health.
Calcium intake helps to achieve bone mass by skeletal calcium retention during growth. Also, calcium increases bone mineral accretion rate, preventing bone loss and osteoporotic fractures (7).
Like calcium vitamin K also have benefits over bone health. Intake of vitamin K may increase bone mineral density in osteoporotic people and reduce fracture rates. Also, vitamin K can modulate bone metabolism and helps to maintain calcium balance in bones (8).
Furthermore, the high potassium component of arugula promotes healthy bone function. Studies have shown that a higher intake of dietary potassium has a favorable effect on bone health and preventing osteoporosis (9)
Arugula Benefits Over Diabetes
Regular consumption of arugula has beneficial effects on diabetes. Arugula is a Low Glycemic Index(Low GI) vegetable. It has a GI value of 32.
According to studies low GI foods helps to maintain glycemic control in prediabetes and diabetes (10).
Also, arugula is a good source of fiber. Fiber’s benefits over type 2 diabetes and prediabetes are proven by studies.
Dietary fiber can prevent type 2 diabetes. It is also useful for the reduction of fasting blood glucose and a1c level for type 2 diabetics (11).
Moreover, research has shown that arugula extract is beneficial for antidiabetic activities in C2C12 skeletal muscle cells (12). It is because of the fatty acid-rich fraction of arugula promotes anti-diabetic functions in insulin-responsive cell lines.
Promotes Healthy Heart Function
Leafy green vegetables like arugula help to maintain good heart health. Studies have shown that arugula extracts have benefits over cardiovascular health (13).
Consumption of arugula leads to fewer thrombus formations by decreasing platelet aggregation, activation, and inflammatory mediators. The polyglycosylated flavanols present in arugula may be responsible for this heart benefit.
Also, arugula is a rich source of nitrate which has beneficial cardiovascular effects and may be able to reduce blood pressure (14).
Skin Benefits of Arugula
Arugula is a great source of skin-friendly micronutrients like vitamin A, E, C, calcium, copper, iron, and magnesium.
These healthy nutrients provide a wide range of skin benefits like
- Vitamin A, C, and copper reduce pre-mature wrinkles (15, 16).
- Vitamin E maintains skin moisture and prevents itching and dry skin.
- Vitamin A reduces the risk of skin diseases like psoriasis and skin allergy (17).
- Calcium helps to boost skin wound healing and improves skin barrier formation (18).
- Magnesium is used to treat psoriasis and eczema. Also, magnesium maintains skin hydration(19).
- Copper prevents athletic foot infection (20).
- Vitamin C reduces dark spots & sunburn. It also promotes skin hydration, healing and slows down skin aging (21).
Arugula Nutrition
Arugula contains almost every healthy nutrient. However, arugula is low in calories. One serving of 100 grams of arugula provides 25 calories.
Arugula nutrition value against 100 grams of serving is given below (22)
- Protein: 2.58 g
- Fat: 0.66 g
- Carbohydrate: 3.65 g
- Fiber: 1.6 g
- Sugars: 2.05 g
- Calcium: 160 mg
- Iron: 1.46 mg
- Magnesium: 47 mg
- Phosphorus: 52 mg
- Potassium: 369 mg
- Sodium: 27 mg
- Zinc: 0.47 mg
- Copper: 0.07 mg
- Vitamin C: 15 mg
- Thiamin: 0.04 mg
- Riboflavin: 0.08 mg
- Niacin: 0.3 mg
- Vitamin B6: 0.07 mg
- Folate: 97 µg
- Choline: 15.3 mg
- Vitamin A: 119 µg
- Vitamin E: 0.43 mg
- Vitamin K: 109 µg
Is It Okay to Eat Arugula Every Day?
Yes, arugula is keto safe vegetable. There is no bar or restriction of daily arugula eating. You can eat daily this useful vegetable.
Now you may ask when to eat arugula? Well, there is no fixed time for arugula eating. This leafy green vegetable can be added to almost every low carb dish.
You can consume these delicious dishes in the morning or evening. Also, you can use arugula keto recipes with your lunch or dinner.
Arugula Keto Recipes
Arugula can be eaten raw or cooked like most keto friendly vegetables. Several healthy recipes can be prepared using arugula.
Some of the popular arugula recipes are given below.
Arugula salad: To prepare this low carb salad mix arugula leaves with sliced tomatoes, spinach, and cucumber. It can be added with breakfast or other meals.
Arugula cream: It is a side dish prepared with arugula, peanut butter, carrot, and keto brazil nuts. To make this tasty snack first mix peanut butter and carrots. After that sprinkle brazil nuts and arugula over the mixture. You may use chia seed butter in case you are facing peanut butter constipation.
Final Thoughts
Arugula is a low carb and healthy keto vegetable. This leafy green vegetable has benefits over cardiovascular health and cancer prevention.
Moreover, arugula helps to aid in diabetes treatment and skincare. This delicious keto vegetable can be added with low carb recipes without any risk.
