Vegetables are known for their low calories and still being high in vitamins, minerals, and other essential nutrients.
Furthermore, many of them are low in carbohydrates and high in fiber, making them perfect for low-carb diets.
A low-carb diet’s definition varies considerably. Most people consume less than 150 grams of carbohydrates each day, 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 18 low-carb vegetables to add to your diet.
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.
One cup of raw broccoli (92 grams) includes 6 grams of carbohydrates, 2 of which are fiber.
It also contains more than 100% of the Recommended daily intake for vitamins C and K.
2. Bell Peppers
Bell peppers, often known as sweet peppers or capsicums, are loaded in vitamins and minerals.
They include carotenoids, which are antioxidants that may reduce inflammation, lower cancer risk, and preserve cholesterol and fats from oxidative damage.
One cup (150 grams) of chopped red pepper has 9 grams of carbohydrates, three of which are fiber.
It contains 93% of the recommended daily intake for vitamin A and 317 % of the RDI for vitamin C, both of which are frequently deficient in very low-carb diets.
Although the antioxidant content of green, orange, and yellow bell peppers varies, their nutritional profiles are similar.
Mushrooms have a very low carbohydrate content.
A one-cup (72 grams) serving of raw white mushrooms includes just 2 grams of carbohydrates, one of which is fiber.
They’ve also been proven to have powerful anti-inflammatory qualities.
In one study, consuming 3.5 ounces (100 grams) of white mushrooms for 16 weeks resulted in significant improvements in antioxidant and anti-inflammatory markers in males with metabolic syndrome.
Spinach is a leafy green vegetable with several health benefits.
According to researchers, it can help minimize DNA damage. It also protects the heart and may lower the chance of common eye diseases such as cataracts and macular degeneration.
Furthermore, it is a good source of various vitamins and minerals. One cup of boiled spinach (180 grams) has more than 10 times the RDI for vitamin K.
Spinach has a low carbohydrate content as well, however the carbohydrates become more concentrated when the leaves cook down and lose volume.
One cup of cooked spinach, for example, 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.
Avocados are a unique and delicious food.
Avocados are technically a fruit, however they are commonly 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 kind of monounsaturated fat with health benefits. Avocados have been shown in small studies to help decrease LDL cholesterol and triglyceride levels.
They’re also high in vitamin C, folate, and potassium.
Avocados, although being a high-calorie vegetable, may be useful for weight management. In one research, overweight people who ate half an avocado for lunch felt fuller and had less urge to eat for the next five hours.
Cauliflower is a low-carb veggie that is both versatile and popular.
It has a mild flavor and may be used in place of potatoes, rice, and other high-carb foods.
One cup (100 grams) of raw cauliflower has 5 grams of carbohydrates, three of which are fiber. It’s particularly strong in vitamin K and contains 77% of the RDI for vitamin C.
It, like other cruciferous vegetables, has been linked to a lower risk of heart disease and cancer.
Garlic is a great veggie that is well-known for its immune-boosting properties.
According to research, garlic may increase resistance to the common cold and lower blood pressure.
Although it is a high-carb vegetable by weight, the amount eaten in one sitting is typically very little due to its strong flavor and scent.
One clove (3 grams) of garlic includes 1 gram of carbohydrates, a part of which is fiber.
Cucumbers are low in carbohydrates and quite refreshing.
One cup (104 grams) of sliced cucumber has 4 grams of carbohydrates, with less than 1 gram of fiber.
Although cucumbers are low in vitamins and minerals, they do contain a compound called cucurbitacin E, which may have health benefits.
Test-tube and animal studies indicate that it has anti-cancer and anti-inflammatory properties, and that it may protect brain health.
Lettuce is one of the most low-carb veggies available.
One cup (47 grams) of lettuce has 2 grams of carbohydrates, one of which is fiber.
Depending on the kind, it may also be an excellent source of certain vitamins.
Romaine and other dark-green kinds, for example, are high in vitamins A, C, and K.
They also contain a lot of folate. Folate helps in the reduction of homocysteine levels, a compound associated to 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% when compared to a low-folate diet.
10. Green Beans
Green beans are sometimes called snap beans or string beans.
They belong to the legume family, which also includes beans and lentils. They do, however, have significantly less carbohydrates than most legumes.
One cup (125 gram) cooked green beans has 10 grams of carbohydrates, 4 of which are fiber.
They contain a lot of chlorophyll, which may help protect against cancer, according to animal studies.
They also include carotenoids, which are linked to better brain function as we age.
The most prevalent form of summer squash is zucchini, which is a popular veggie. Summer squash is long and has edible soft skin.
Winter squash, on the other hand, comes in a variety of forms, has an inedible skin, and is heavier un carbohydrates than summer kinds.
One cup (124 grams) of raw zucchini has 4 grams of carbohydrates, one of which is fiber. It’s a strong 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 similar to those of zucchini.
Asparagus is a tasty spring veggie.
One cup (180 grams) 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 growth of many types of cancer in test tubes, and studies in mice show it may help protect brain function and reduce anxiety.
Kale is a popular vegetable that is also extremely high in nutrients.
It’s high in antioxidants like quercetin and kaempferol.
These have been proven to decrease blood pressure and may help prevent heart disease, type 2 diabetes, and other conditions.
One cup of raw kale (67 grams) includes 7 grams of carbohydrates, one of which is fiber. It also contains 206 % of the RDI for vitamin A and 134 % of the RDI for vitamin C.
A high vitamin C consumption has been shown to promote immunological function and raise the skin’s ability to fight harmful free radicals, which can accelerate aging.
Celery has a very low digestible carbohydrate content.
A one-cup (103 gram) serving of chopped celery has three grams of carbohydrates, two of which are fiber. It is a good source of vitamin K, providing 37% of the RDI.
It also includes luteolin, an antioxidant with the ability to both prevent and cure cancer.
Radishes are Brassica vegetables having a peppery, sharp flavor.
One cup (116 g) of fresh sliced radishes has 4 grams of carbohydrates, 2 of which are fiber.
They’re strong in vitamin C, providing 29% of the RDI per serving.
Radishes may also lower the risk of breast cancer in postmenopausal women by changing the way the body metabolizes estrogen.
In many Italian and Asian recipes, eggplant is used as a vegetable.
A one-cup (99-gram) serving 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 markers of heart health.
In addition, the purple color of its skin includes nasunin, an antioxidant. According to studies, nasunin helps minimize free radicals and may protect brain function.
Onions are a flavorful and nutrient-dense veggie.
Despite having a high carbohydrate content by weight, they are typically eaten in limited amounts due to their powerful flavor.
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 consuming red onions lowered LDL cholesterol levels in overweight and obese people with polycystic ovarian syndrome (PCOS).
Tomatoes provide a variety of health benefits.
They, like avocados, are technically fruits but are commonly consumed as vegetables.
They are also low in digestible carbohydrates. One cup (150 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 high in potassium, which can 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 help in the prevention of prostate cancer.
Cooking tomatoes enhances lycopene content, and adding fats like olive oil after cooking has been shown to increase lycopene absorption.
A low-carb diet may contain a variety of tasty veggies.
They may reduce your risk of many diseases and enhance your general health and well-being in addition to being low in carbohydrates and calories.
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