Whether you’re trying to lose weight, opting for a keto diet, or just getting your carbs under control, low-carb vegetables are a sensible solution. We usually associate carbs with heavy foods like bread, pasta, and potatoes. However, some vegetables contain a surprising amount of carbohydrates.
Unfortunately, there’s no universal definition for low-carb diets, let alone “low-carb vegetables.” To simplify things, we’re using the following definition:
- A low-carbohydrate diet permits up to 130 grams of carbs per day (or less than 26% of daily calories from carbs).
If a vegetable takes up a sizeable chunk of this allowance, it’s not a low-carb vegetable. We also look at the rest of its nutritional profile. You want to make sure you’re getting all your vitamins, minerals, and macronutrients.
Low-Carb Vegetables
1. Spinach
Spinach isn’t just a low-carb veg; it’s a nutritional powerhouse. One cup of cooked spinach (180 g) contains 7 g of carbs with 4 g of fibre. Where it excels is in its nutritional profile, as it’s packed full of iron and vitamin K.
It’s known to help everything from heart health and blood pressure to eye conditions like cataracts and macular degeneration.
2. Kale
Kale isn’t always the most appetising vegetable. Yet, it’s loaded up with antioxidants (including quercetin and kaempferol), which help reduce inflammation and infections. One cup (21g) of raw kale contains 1 g of carbs. But it also delivers a ton of vitamin K and vitamin C.
3. Zucchini
Zucchini is a low-carb, versatile vegetable with just 4 grams of carbs per cup (124 g). Rich in vitamin C and potassium, it can be spiralised, grilled, or added to soups, offering a simple, tasty way to reduce carbs in your meals.
4. Cauliflower
Cauliflower feels like it should be on the low-carb vegetable list. With a firm texture, it has the consistency of a root vegetable. However, with only 5 grams of carbs per cup (107 g) and 2 grams of fibre, it’s one of the best low-carb options.
It’s packed with vitamin C and folate – perfect for eyesight and pregnant women. Its mild flavour and texture make it a great substitute for higher-carb foods like rice or mashed potatoes.
5. Broccoli
Broccoli is a member of the cruciferous vegetable family (think cabbage, Brussels sprouts and kale). Renowned for their digestive and anticancer effects, these vegetables are rich in vitamins C, E, and K. (There’s also some evidence they lower estrogen levels – men take note!).
One cup (91 g) of raw broccoli contains 6 grams of carbs. That puts it slightly higher on the low-carb vegetable list. Still, it’s far below alternatives like carrots or parsnips.
6. Cucumber
Cucumbers are deliciously refreshing – although they feel like they’re mostly water. Just one cup (104 g) of cucumber contains 4 grams of carbs and less than 1 gram of fibre. Unfortunately, they’re not just low in fibre; you won’t find many vitamins and minerals either.
That being said, animal studies indicate anticancer and anti-inflammatory properties. (There’s a reason you put cucumber slices over your eyes.) In fact, cucumbers contain a ton of antioxidants. After just 30 days of taking cucumber powder, 30 older adults saw a noticeable improvement in markers of antioxidant activity.
7. Asparagus
Asparagus is one of those low-carb veggies you either love or hate. It’s a delicious spring vegetable that can be combined with a steak or salad. In one cup of cooked asparagus (180 g), you’ll find 7 g of carbs – 4 g of which are fibre.
Fibre comes in two forms: soluble and insoluble. Asparagus contains a health fix of both. The former keeps your bowel movements regular, while the latter boosts your healthy gut bacteria.
It’s also packed with vitamins A, C, and K – an absolute nutritional powerhouse.
8. Bell peppers
Easily one of the most popular low-carb vegetables. Bell peppers are found in everything from fajitas to stir-fries. Plus, they’re delicious and slowly roasted.
These vegetables are high in a special class of antioxidants known as carotenoids, which reduce inflammation, lower cancer risk, and protect against oxidative damage. They’re slightly higher on the carb count than other additions, with 9 g of carbs per cup (149 g). However, for that, you’ll get 26% of your vitamin A daily serving and 212% of your vitamin C (often lacking in low-carb diets).
9. Mushrooms
Mushrooms aren’t technically a vegetable – they’re not even a plant. Nevertheless, they should form part of your low-carb diet. Just one cup of raw white mushrooms (70 g) contains 2 g of carbs, 1 g of which is fibre. It doesn’t get lower than that.
However, you’ll find plenty of protein and other nutrients. In fact, mushrooms are rich in antioxidants and anti-inflammatories.
10. Lettuce
As low-carb vegetables go, lettuce is a heavy hitter. One cup of lettuce (47 g) contains 2 g of carbs. Use it as a base for your salads. Certain varieties also contain high levels of vitamins. Romaine lettuce, for example, is brimming with vitamins A and K. Plus, you’ll get a healthy dose of folate.
11. Green beans
Green beans. String beans. Snap beans. Whatever you call them, these legumes are much lower on the carb scale than beans and lentils. One cup of cooked green beans (125 g) contains 10 g of carbs. Like bell peppers, they’re also a fantastic source of carotenoids.
12. Avocado
Avocadoes, like mushrooms, have snuck onto the list. Some people call it a fruit – it’s technically a berry. With healthy fat content, avocadoes are a filling alternative to carby vegetables. Per cup of chopped avocado (150 g), you’ll receive 13 g of carbs, of which 10 g is fibre. That makes them an excellent low-carb option.
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