The 21 best low carb vegetables
Vegetables are low in calories but rich in vitamins, minerals and other important nutrients. In addition, they are low in carbohydrates and high in fiber, making them ideal for a low carb diet.
The definition of low carb varies greatly. Some consider anything under 150 grams of usable carbohydrates per day to be low carb, while others draw the line at just 20 grams.
But regardless of whether you're eating low carb or not, it's always a good idea to eat more vegetables.
Here's a list of the 21 best low-carb vegetables to include in your diet.
1. bell peppers
Bell peppers are amazingly nutritious. They contain antioxidants known as carotenoids, which can reduce inflammation, lower cancer risk and protect cholesterol and fat from oxidative damage (1).
One cup (150 grams) of diced red bell bell pepper provides 3 grams of usable carbohydrates, and 3 grams of fiber.
This amount of bell bell pepper provides 93% of the recommended daily intake of vitamin A and 317% of the recommended daily intake of vitamin C, which is often deficient in low-carbohydrate diets.
Green, orange and yellow peppers have similar nutrient profiles, although their antioxidant content may vary.
Summary: Peppers have an anti-inflammatory effect and provide large amounts of vitamins A and C. One serving (150 grams) provides 6 grams of usable carbohydrates.
2. broccoli
Broccoli is a true superfood. Broccoli belongs to the cruciferous vegetable family, which also includes cabbage, Brussels sprouts, radishes and kale.
Studies show that broccoli can reduce insulin resistance in type 2 diabetics. It is also believed to protect against certain cancers, including prostate cancer (4, 5, 6). One cup (91 grams) of raw broccoli provides 4 grams of usable carbohydrates and 3 grams of fiber. In addition, this amount provides 100% of the recommended daily intake of vitamins C and K.
Summary: Broccoli provides 4 grams of usable carbohydrates per 100 grams, is rich in vitamins C and K, may reduce insulin resistance and may help prevent cancer.
3. asparagus
Asparagus is a delicious summer vegetable. One cup (180 grams) of cooked asparagus provides 4 grams of usable carbohydrates and 4 grams of fiber. Asparagus is also a good source of vitamins A, C and K.
Studies conducted in test tubes have concluded that asparagus may help inhibit the growth of certain cancers, and studies conducted in mice suggest that asparagus may help protect brain health and reduce anxiety (7, 8, 9).
Summary: Asparagus contains 2 grams of usable carbohydrates per 100 grams. It is a good source of several vitamins and may protect against certain cancers.
4. mushrooms
Mushrooms are extremely low in carbohydrates. One cup (70 grams) of raw mushrooms provides only 1 gram of usable carbohydrates and 1 gram of fiber. In addition, mushrooms have been shown to have strong anti-inflammatory properties (10).
In a study of men suffering from metabolic syndrome who ate 100 grams of white button mushrooms for 16 weeks, the subjects significantly improved their anti-inflammatory markers and antioxidant levels (11).
Summary: Mushrooms contain less than 2 grams of usable carbohydrates per gram. They can reduce inflammation in people with metabolic syndrome.
5. zucchini
Zucchini is a popular vegetable that belongs to the pumpkin family. One cup of raw zucchini (124 grams) provides 3 grams of usable carbohydrates and 1 gram of fiber.
Zucchini is a good source of vitamin C and the amount listed provides 35% of the recommended daily intake.
Summary: Courgettes contain about 2 grams of usable carbohydrates per 100 grams and are rich in vitamin C.
6. spinach
Spinach is a green leafy vegetable that has a whole range of health benefits. Scientific research reports that spinach can help reduce DNA damage. It can also protect heart health and may reduce the risk of certain eye diseases such as cataracts and macular degeneration (12, 13, 14).
In addition, spinach is an excellent source of certain vitamins and minerals. One cup (180 grams) of cooked spinach provides ten times the daily requirement of vitamin K.
Spinach is low in carbohydrates, but the carbohydrates become more concentrated when the leaves are cooked and lose volume. One cup of cooked spinach provides 3 grams of usable carbohydrates and 4 grams of fiber, while one cup of raw spinach contains only about 1 gram of usable carbohydrates.
Summary: Cooked spinach provides about 3 grams of usable carbohydrates per 200 grams, is rich in vitamin K and helps protect eye health.
7. avocados
Even though avocados are technically a fruit, they are typically eaten as a vegetable. They are high in fat and contain few digestible carbohydrates. One cup (150 grams) of diced avocados provides 3 grams of usable carbohydrates and 10 grams of fiber.
Avocados are rich in oleic acid, a monounsaturated fatty acid that has numerous health benefits. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels (15, 16).
They are also a good source of vitamin C, folate and potassium
Even though avocados are a fairly high-calorie food, they can still help with weight management. In one study, subjects who added half an avocado to their lunch reported that they felt fuller and had fewer cravings to eat over the next 5 hours.
Summary: Avocados provide 2 grams of usable carbohydrates per 100 grams. They promote satiety and are rich in heart-healthy fats and fiber.
8. cauliflower
Cauliflower is one of the most versatile and popular low-carb vegetables. It has a mild flavor and can be used as a substitute for potatoes, rice and other higher carbohydrate foods.
One cup (100 grams) of raw cauliflower provides 2 grams of usable carbohydrates and 3 grams of fiber. It is also rich in vitamin K and 100 grams provides 77% of the daily requirement of vitamin C.
Like other cruciferous vegetables, cauliflower has been linked to a reduced risk of heart disease and cancer (17, 18).
Summary: Cauliflower contains 2 grams of usable carbohydrates per 100 grams, is rich in vitamins K and C, and may help protect against heart disease and cancer.
9. green beans
Like beans and lentils, green beans belong to the legume family. However, they contain significantly less carbohydrates than most other legumes. One cup (125 grams) of cooked green beans provides 6 grams of usable carbohydrates and 4 grams of fiber.
Green beans are rich in chlorophyll, which animal studies suggest may help protect against cancer (19).
In addition, green beans contain carotenoids, which have been linked to improved brain function during aging (20).
Summary: Green beans provide 5 grams of usable carbohydrates per 100 grams. They are rich in antioxidants and may protect the brain.
10. leaf lettuce
Leaf lettuce is one of the lowest carbohydrate vegetables. One cup (50 grams) of lettuce provides 1 gram of usable carbohydrates and 1 gram of fiber.
Depending on the type, lettuce can also be a good source of certain vitamins. Romaine lettuce and dark green varieties are rich in vitamins A, C and K. They are also rich in folate, which helps to lower homocysteine levels - a compound that has been linked to an increased risk of heart disease.
A study of 37 women showed that consuming folate-rich foods over a 5-week period reduced homocysteine levels by 13% compared to a diet low in folate (21).
Summary: Leaf lettuce contains only 2 grams of usable carbohydrates per 100 grams. It is rich in certain vitamins, including folate, which may reduce the risk of heart disease.
11 Garlic
Garlic is known for its positive effects on immune function. Studies have found that it may increase resistance to colds and lower blood pressure (22, 23).
Although garlic is not necessarily low in carbohydrates per 100 grams, the amount consumed at one time is so small due to its strong flavor that it provides few usable carbohydrates. One clove of garlic (3 grams) provides less than 1 gram of usable carbohydrates.
Summary: Garlic provides less than 1 gram of usable carbohydrates per clove. It can potentially lower blood pressure and improve immune function.
12. kale
Kale is a vegetable that is extremely nutrient dense. It is packed with antioxidants including quercetin and kaempferol.
These antioxidants have been shown to lower blood pressure and also help protect against heart disease, type 2 diabetes and other conditions (24, 25, 26). One cup (67 grams) of raw kale provides 6 grams of digestible carbohydrates and 1 gram of fiber. This amount also provides an astonishing 206% of the daily requirement of vitamin A and 134% of the daily requirement of vitamin C.
A high intake of vitamin C has been shown to improve immune function and enhance the skin's ability to fight harmful free radicals that can accelerate the aging process (27, 28).
Summary: Kale contains 6 grams of usable carbohydrates per serving. It is rich in antioxidants and provides over 100 percent of the daily requirement of vitamins A and C per 100 grams.
13 Cucumber
Cucumbers are low in carbohydrates and refreshing. One cup of diced cucumber (104 grams) provides less than 4 grams of carbohydrates and less than 1 gram of fiber.
Although cucumbers are not particularly rich in vitamins and fiber, they do contain a compound called cucurbitacin E, which may have some health benefits.
Test-tube and animal studies suggest that this compound may have anti-inflammatory and anti-cancer effects and may protect brain health (29, 30, 31).
Summary: Cucumber provides less than 4 grams of carbohydrates per 100 grams. It may protect against cancer and promote brain health.
14 Brussels sprouts
Brussels sprouts are also a cruciferous vegetable. Half a cup (78 grams) of cooked Brussels sprouts provides 4 grams of usable carbohydrates and 2 grams of fiber.
This amount also provides 80% of the daily requirement of vitamin C and 137 grams of the daily requirement of vitamin K.
In addition, controlled human studies suggest that eating Brussels sprouts may reduce risk factors for cancer, including colorectal cancer (32).
Summary: Brussels sprouts provide 5 grams of usable carbohydrates per 100 grams. They are rich in vitamins C and K and may help reduce the risk of cancer.
15 Celery
Celery is extremely low in usable carbohydrates. One cup (100 grams) of celery provides only 1 gram of usable carbohydrates and 2 grams of fiber. Celery is also a good source of vitamin K and provides 37% of the daily requirement of this vitamin.
In addition, celery contains luteolin, an antioxidant that shows potential when it comes to preventing and treating cancer (33).
Summary: 100 grams of celery provides only 1 gram of usable carbohydrates. Celery also contains luteolin, which may have anti-cancer effects.
16 Tomatoes
Tomatoes have a number of impressive health benefits. Like avocados, tomatoes are technically fruits, but are usually eaten as vegetables. Tomatoes are low in usable carbohydrates. One cup (150 grams) of cherry tomatoes provides 4 grams of usable carbohydrates and 2 grams of fiber.
Tomatoes are a good source of vitamins A, C and K. In addition, they are rich in potassium, which may help lower blood pressure and reduce the risk of stroke (34).
Tomatoes have also been shown to strengthen the endothelial cells that line the arteries and their high lycopene content may help prevent prostate cancer (35, 36).
Cooking tomatoes increases their lycopene content and the addition of fats such as olive oil during cooking has been shown to increase the absorption of lycopene (37).
Summary: Tomatoes contain 4 grams of usable carbohydrates per 150 gram serving and are rich in vitamins and potassium. They can help protect heart health and reduce the risk of cancer.
17. radishes
One cup (116 grams) of sliced radishes provides 2 grams of usable carbohydrates and 2 grams of fiber.
Radishes are rich in vitamin C and one cup provides 29% of the daily requirement of this vitamin. In addition, radishes may reduce the risk of breast cancer in postmenopausal women by altering the way the body metabolizes estrogen (38).
Summary: Radishes contain 2 grams of digestible carbohydrates and may reduce the risk of breast cancer in older women.
18 Onions
Onions are a nutritious vegetable with an intense flavor. Although they are not really very low in carbohydrates by weight, they are usually consumed in small amounts due to their intense flavor.
Half a cup (58 grams) of diced onions provide 5 grams of usable carbohydrates and 1 gram of fiber. Onions are rich in the antioxidant quercetin, which may lower blood pressure (39).
A study of overweight and obese women suffering from polycystic ovary syndrome found that eating red onions can lower LDL cholesterol levels (40).
Summary: Onions provide 9 grams of usable carbohydrates per 100 grams and may help lower blood pressure and LDL cholesterol levels.
19 Eggplant
Eggplant is a vegetable that is used in many Italian and Asian dishes.
One cup (100 grams) of sliced and cooked eggplant provides 6 grams of carbohydrates and 2 grams of fiber.
Eggplant is not particularly rich in vitamins and minerals, but research conducted with animals suggests that it may help lower cholesterol levels and improve markers of heart health (41).
It also contains an antioxidant known as nasunin in the purple pigment of its skin. Scientists report that nasunin helps reduce free radicals and may protect brain health (42).
Summary: Eggplant provides 6 grams of usable carbohydrates per 100 grams and may help protect heart and brain health.
20 Cabbage
Cabbage has some impressive health benefits. As a member of the cruciferous vegetable family, it may help reduce the risk of certain cancers, including esophageal and stomach cancer (43, 44).
One cup of sliced raw cabbage (89 grams) provides 2 grams of usable carbohydrates and 3 grams of fiber. This amount also provides 54% of the daily requirement of vitamin C and 85% of the daily requirement of vitamin K.
Summary: Cabbage provides about 2 grams of carbohydrates per 100 grams. It is rich in vitamin C and K and may reduce the risk of certain cancers.
21 Artichokes
Artichokes are tasty and nutritious. A medium-sized artichoke (120 grams) provides 4 grams of usable carbohydrates and 10 grams of fiber. Part of the fiber is inulin, which acts as a prebiotic and serves as food for the "good" intestinal bacteria (45).
Artichokes could also protect heart health. A study has shown that consuming artichoke juice can reduce inflammatory markers and improve the function of blood vessels in people with high cholesterol levels (46).
Summary: Artichokes contain just under 4 grams of carbohydrates per 100 grams and could help improve digestive and heart health.
Conclusion
There are many tasty vegetables that can be incorporated into a low-carb diet.
In addition, they are low in carbohydrates and calories and could reduce the risk of many diseases and improve overall health and well-being.
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Source: https://www.healthline.com/nutrition/21-best-low-carb-vegetables#section22