For decades, there has been controversy surrounding a low-carb diet. However, checking your carbohydrate intake quantity is a good step if you’re on the verge of consuming less carbohydrates by being mindful of what you’re eating.
Often, fruits and vegetables can also add to your daily carb consumption, and knowing what you’re consuming is important. Most individuals on a ketogenic diet prefer consuming low-carb vegetables to maintain the body in a ketosis metabolic state. When the body stays in ketosis, it keeps using stored and consumed fat for energy instead of glucose, which is found in carbohydrates.
If one keeps up a ketogenic diet for a long time, they lose weight, which can result in many other health benefits. The only side effect of a ketogenic diet is “keto” breath and constipation.
Generally, vegetables contain fewer calories but are rich in minerals and vitamins. Additionally, consuming a diet rich in vegetables ensures you have a lot of dietary fibre, which can help you digest and is perfect for a low-carb diet. When consuming a low-carb diet, you should keep your carbohydrate intake below 130 grams.
It, however, doesn’t matter whether you’re pursuing a low-carb diet; vegetables are a great addition to any balanced diet. A simple rule about vegetables is that those growing above the ground are usually low-carb and can be eaten in plenty. In contrast, those that grow below the ground are mostly high-carb, and you need to be careful when consuming them, especially if you’re trying to reduce the amount of carbohydrates you consume in your diet.
Spinach
Spinach is the one vegetable that contains the least number of calories. One cup of uncooked spinach contains 1 gram of carbs and 1 gram of fibre. Spinach has many benefits for the body. It contains iron and potassium, and a cup of cooked spinach contains over seven times the amount of vitamin K you’re recommended to take in a day.
According to research, consuming more spinach in your diet can help prevent muscular degeneration and common eye diseases like cataracts. The best way to consume spinach is raw in smoothies and salads or lightly cooked.
Avocado
Avocados contain healthy fats and a bit of protein. Even though they’re technically a fruit, they’re mostly consumed as a vegetable. A cup of chopped avocado contains 13g of carbs, but only 10 are fibre. So, generally, they’re very low in carbs.
Avocados contain high qualities of oleic acid, a monounsaturated fat with many health benefits. Some studies show that consuming avocados can help lower bad LDL cholesterol and triglyceride levels. They’re a good source of folate, vitamin C, and potassium. They’re a great addition to salads.
Asparagus
Asparagus is a superb source of vitamins A, C, and K. A cup of cooked asparagus contains 7g of carbs. Four of these grams are fibre, making this a low-carb vegetable. Many studies are showing the benefits of asparagus to the body. According to a test tube study, asparagus can help halt the growth of several types of cancer.
Lettuce
Dark green varieties and romaine lettuce are rich in vitamins A, C, and K. Lettuce is also very high in folate, which helps decrease homocysteine levels. Homocysteine is a compound that can increase the risk of heart disease. According to a study, the individuals consuming foods high in folate for five weeks showed a decrease of homocysteine by 13% compared to those on a low-folate diet.
Cucumber
Besides being very refreshing, cucumbers are also quite low in carbs. A cup of chopped cucumber contains only 4g of carbs. Since cucumber is water-rich, it’s a common addition to salads. Cucumber contains cucurbitacin E, which may benefit health.
Zucchini
Zucchini is a summer vegetable that comes in various forms. Summer squash is the most common one, and it has soft, edible skin. However, winter squash has an inedible skin and contains more carbs. One cup of raw zucchini contains 4g of carbs in addition to the 1 gram of fibre. This vegetable is a very good source of vitamin C.
Tomato
Even though tomatoes are technically fruits, they’re often consumed as vegetables. A cup of cherry tomatoes contains 6 grams of carbs, including 2 grams of fibre. Tomatoes are a great source of vitamins A, C, and K. Tomatoes also contain high levels of potassium, which can reduce blood pressure. By lowering blood pressure, they can decrease the risk of stroke.
When you cook tomatoes, it increases their lycopene content. When you add olive oil to it when cooking, it can help absorb it.
Cabbage
There are many varieties of cabbage, including red and green cabbage. Since it’s a cruciferous vegetable, it reduces the risk of some cancers like stomach and oesophagal cancer. One cup of uncooked cabbage contains 5 grams of carbs, two of which are fibre. It has lots of vitamin C, providing you with 36% of the daily requirement and 75% of the vitamin K daily requirement.
Kale
Kale is very nutrient-dense and vegetable. It also contains antioxidants like quercetin and kaempferol. Numerous studies have demonstrated that these particular antioxidants possess the potential to offer protection against cardiovascular conditions, type 2 diabetes, and other health conditions. A cup of raw kale contains 1g of carbs, which is consumed as fibre. When you consume it daily, it gives you 68% of your daily value of vitamin K and 22% of vitamin C.
Broccoli
Broccoli provides 90% of your daily value of vitamin C and 77% of vitamin K. A cup of chopped broccoli contains 6 grams of carbohydrates, including two grams of dietary fibre. Various studies show its importance as it decreases insulin resistance when suffering from type 2 diabetes and can prevent some types of cancers.
Bell peppers
Capsicums (the other name for belle peppers) are highly nutritious and delicious. A cup of chopped red pepper contains 9g of carbs, 3 of which are fibre. They are rich in vitamins C and A. Peppers are rich in antioxidants, which can prevent oxidative damage.
Brussel sprouts
Rich in vitamins C and K, these cruciferous vegetables, such as Brussels sprouts, provide 6 grams of carbs per half-cup, with two grams being in the form of dietary fibre. Consuming these vegetables fulfils 91% of your daily value of vitamin K.
Final thoughts
If you’re on a low-carb diet, there are some vegetables that you can easily add to your diet without being afraid of going past the number of carbs you want to consume in a day. Consuming vegetables is a necessary part of a healthy, balanced diet, and you should add them.
If you suffer from digestive and other symptoms when you consume a specific vegetable or a group of vegetables, you must take an Allergy and Intolerance Test. This test helps you know foods you’re allergic to and intolerant to so you can manage your diet and stay symptom-free.
