Vegetables are low in calories while high in vitamins, minerals, and other essential components.
Furthermore, many of them are low in carbohydrates and rich in fiber, making them suitable for low carb diets.
A low-carb diet varies greatly. Most people consume less than 150 grams of carbohydrates daily, and others consume as little as 20 grams.
Eating more veggies is usually a good idea, whether you’re on a low-carb diet or not.
Here is a list of the top 20 low carb vegetables to add to your diet.
1. Red bell peppers
Bell peppers, often known as sweet peppers or capsicums, are loaded with vitamins and minerals.
They include carotenoids, antioxidants that may reduce inflammation, lower cancer risk, and preserve cholesterol and lipids from oxidative damage. (1)
One cup (149 grams) of chopped red pepper has 9 grams of carbohydrates, three of which are fiber.
It contains 93 percent of the RDI for vitamin A and 317 percent of the RDI for vitamin C, both of which are often deficient in highly low-carb diets.
Although the antioxidant content of green, orange, and yellow bell peppers varies, their nutritional profiles are comparable.
2. Broccoli
Broccoli is an absolute superfood.
It belongs to the same vegetable family as kale, Brussels sprouts, radishes, and cabbage.
Broccoli has been shown in studies to reduce insulin resistance in type 2 diabetes. It may help protect against some forms of cancer, including prostate cancer. (2)
One cup of raw broccoli (91 grams) includes 6 grams of carbohydrates, 2 of which are fiber.
It contains more than 100% of the RDI for vitamins C and K.
3. Asparagus
Asparagus is a tasty spring veggie.
One cup (180 grams) of cooked asparagus provides 8 grams of carbohydrates, 4 of which are fiber. It’s also high in vitamins A, C, and K.
Asparagus may help block the formation of numerous forms of cancer in test tubes, and studies in mice show it may help safeguard brain function and decrease anxiety. (3)
4. mushrooms
Mushrooms have a shallow carbohydrate content.
A one-cup (70-gram) portion of raw white mushrooms has just two grams of carbohydrates, one of which is fiber.
They’ve also been demonstrated to have powerful anti-inflammatory capabilities.
According to research, research, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks resulted in substantial improvements in antioxidant and anti-inflammatory markers in males with metabolic syndrome. (4)
5. Zucchini
The most prevalent summer squash form is zucchini, a popular veggie. Summer squash is long and has edible soft skin.
On the other hand, winter squash comes in various forms, has inedible skin, and is heavier in carbohydrates than summer kinds.
One cup (124 grams) of raw zucchini has 4 grams of carbohydrates, one of which is fiber. It’s a vital source of vitamin C, with each serving supplying 35% of the RDI.
The carbohydrate and nutritional profiles of yellow Italian squash and other varieties of summer squash are comparable to those of zucchini.
6. spinach
Spinach is a lush green vegetable with several health advantages.
According to the researchers, it may help minimize DNA damage. It also protects the heart and may lower the chance of common eye illnesses such as cataracts and macular degeneration. (5)
Furthermore, it is a good source of various vitamins and minerals. One cup of boiled spinach (180 grams) has more than ten times the RDI for vitamin K.
Spinach has a modest carbohydrate content as well. However, the carbohydrates become more concentrated when the leaves simmer and lose volume.
For example, one cup of cooked spinach has 7 grams of carbohydrates and 4 grams of fiber, but one cup of raw spinach has 1 gram of carbs and almost 1 gram of fiber.
7. Avocados
Avocados are a one-of-a-kind and tasty meal.
Avocados are officially a fruit. However, they are often served as vegetables. They’re also heavy in fat and have relatively few digestible carbohydrates.
One cup (150 g) of diced avocados has 13 grams of carbohydrates, 10 of which are fiber.
Avocados are also high in oleic acid, a form of monounsaturated fat with health benefits. Avocados have been shown in small trials to help decrease LDL cholesterol and triglyceride levels.
They’re also high in vitamin C, folate, and potassium.
Avocados, although being a high-calorie meal, may be helpful for weight control. According to one research, overweight persons who ate half an avocado for lunch felt fuller and had less urge to eat for the following five hours. (6)
8. Cauliflower
Cauliflower is a low carb vegetables that is both versatile and popular.
It has a moderate flavor and may be used in place of potatoes, rice, and other high-carb dishes.
One cup (100 grams) of raw cauliflower has 5 grams of carbohydrates, three of which are fiber. It’s solid in vitamin K and contains 77% of the RDI for vitamin C.
Like other cruciferous vegetables, it has been linked to a lower risk of heart disease and cancer. (7)
9. Green beans
Green beans are sometimes known as snap beans or string beans.
They belong to the legume family, which also includes beans and lentils. They do, however, contain substantially fewer carbohydrates than most legumes.
One cup (125 grams) of cooked green beans has 10 grams of carbohydrates, 4 of which are fiber.
According to animal studies, they contain a lot of chlorophyll, which may help protect against cancer.
They also include carotenoids, linked to better brain function as we age. (8)
10. lettuce
Lettuce is one of the most low carb vegetables available.
One cup (47 grams) of lettuce has 2 grams of carbohydrates, one of which is fiber.
It may also be an excellent source of various vitamins, depending on the variety.
For example, Romaine and other dark-green kinds are high in vitamins A, C, and K.
They also contain a lot of folates. Folate aids in the reduction of homocysteine levels, a chemical associated with an increased risk of heart disease.
One research of 37 women found that eating high-folate meals for five weeks lowered homocysteine levels by 13% compared to a low-folate diet. (9)
11. Garlic
Garlic is well-known for its immune-boosting properties.
Research suggests it may increase resistance to the common cold and lower blood pressure.
Although it is a high-carb vegetable by weight, the quantity ingested in one sitting usually is relatively small, owing to its strong flavor and scent.
One garlic clove (3 grams) includes 1 gram of carbohydrates, some of which are fiber.
12. kale
Kale is a popular vegetable that is also high in nutrients.
It’s high in antioxidants like quercetin and kaempferol.
These have decreased blood pressure and may help prevent heart disease, type 2 diabetes, and other disorders.
One cup of raw kale (67 grams) includes 7 grams of carbohydrates, one of which is fiber. It also contains 206 percent of the RDI for vitamin A and 134 percent of the RDI for vitamin C.
High vitamin C consumption has been demonstrated to promote immunological function and raise the skin’s capacity to combat harmful free radicals, which may hasten age.
13. Cucumbers
Cucumbers are low in carbohydrates and quite refreshing.
One cup (104 grams) of diced cucumber has 4 grams of carbohydrates with less than 1 gram of fiber.
Although cucumbers are low in vitamins and minerals, they contain a substance called cucurbitacin E, which may have health benefits.
Test-tube and animal studies indicate that it possesses anti-cancer and anti-inflammatory characteristics and the potential to preserve brain health.
14. Brussels Sprouts
Another excellent cruciferous veggie is Brussels sprouts.
A half-cup (78-gram) portion of cooked Brussels sprouts has 6 grams of carbohydrates, 2 of which are fiber.
It also contains 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.
Furthermore, controlled human research indicates that eating Brussels sprouts may lower cancer risk factors, including colon cancer.
15. Celery
Celery has a shallow digestible carbohydrate content.
A one-cup (101-gram) portion of chopped celery has three grams of carbohydrates, two of which are fiber. It’s a vital source of vitamin K, with 37% of the RDI.
It also includes luteolin, an antioxidant that can prevent and cure cancer.
16. Tomatoes
Tomatoes provide a plethora of health advantages.
They, like avocados, are technically fruits but are often eaten as vegetables.
They are also low in digestible carbohydrates. One cup (149 g) of cherry tomatoes has 6 g of carbohydrates, 2 of which are fiber.
Tomatoes are high in vitamins A, C, and K. They’re also rich in potassium, which may help lower blood pressure and lessen the risk of stroke.
They’ve also been proven to help strengthen the endothelial cells that line your arteries, and their high lycopene concentration may aid in the prevention of prostate cancer.
Cooking tomatoes boosts their lycopene concentration, and adding lipids like olive oil after cooking has been found to improve absorption.
17. Radishes
Radishes are Brassica vegetables having a peppery, biting flavor.
One cup (116 g) of fresh sliced radishes has 4 grams of carbohydrates, 2 of which are fiber.
They’re vital in vitamin C, delivering 29% of the RDI per serving.
Radishes may also lower the risk of breast cancer in postmenopausal women by altering how the body metabolizes estrogen.
18. Onions
Onions are flavorful and nutrient-dense Vegetables.
Despite having a high carbohydrate content by weight, they are typically ingested in limited quantities due to their robust taste.
A half-cup (58 g) of sliced raw onions has 6 g of carbohydrates, 1 of which is fiber.
Onions have a high concentration of the antioxidant quercetin, which may help decrease blood pressure.
One research indicated that red onions lowered LDL cholesterol levels in overweight and obese individuals with the polycystic ovarian syndrome (PCOS).
19. Eggplant
In many Italian and Asian recipes, eggplant is used as a vegetable.
A one-cup (99-gram) portion of chopped, cooked eggplant includes 8 grams of carbohydrates, two of which are fiber.
Although it is deficient in most vitamins and minerals, animal studies show that eggplant may help decrease cholesterol and enhance other measures of heart health.
In addition, the purple tint of its skin includes nasunin, an antioxidant. According to studies, nasunin helps minimize free radicals and may preserve brain function.
20. Artichokes
Artichokes are both tasty and healthful.
Fourteen grams of carbohydrates are found in one medium-sized globe artichoke (120 grams).
However, 10 grams of fiber are included, resulting in a relatively low digestible (net) carbohydrate content.
Inulin, which is included in certain fibers, functions as a prebiotic, feeding beneficial gut flora.
Furthermore, artichokes may be beneficial to heart health. In one research, participants with high cholesterol who drank artichoke juice saw a decrease in inflammatory markers and an improvement in blood vessel function. (10)
The bottom line
A low carb diet may contain a variety of delicious Vegetables.
They may minimize your risk of many illnesses and enhance your general health and well-being in addition to being low in carbohydrates and calories.
0 Comments