The 25 Best Low Carb Vegetables
If you just made up your mind that you will be serious about eating low carb vegetables regularly, you are on the right and healthy track. Not only the determination sounds marvelous but also you are taking steps towards making your life in a much healthier fashion. Sounds great, right? Vegetables are filled with advantages and the list will go on and on.
The topmost benefit about eating vegetables is that it is low of calories but your body will get good nutrients like minerals, vitamins, and even fiber.
In addition with that, you got varieties of this beautiful creation of nature and you can choose and eat anyone from your preference. When you will consume it, your main intention is to put low calories as well as low carbs in your system.
If you are interested to calculate the amount of carb that will help to raise your energy level, you have to subtract the total amount of fiber (in grams) from that of the carbohydrates (in grams). In this way, you can keep track of your consumption.
Following the article, you will get all the beneficial information about the 25 best low carb vegetables. Go through all of them so that you can make it as a part in your dieting list.
Read on to find out more.
Table of Content
- 1 The 25 best low carb vegetables list
- 1.1 Bell Peppers
- 1.2 Broccoli
- 1.3 Asparagus
- 1.4 Mushrooms
- 1.5 Zucchini
- 1.6 Spinach
- 1.7 Avocados
- 1.8 Cauliflower
- 1.9 Green Beans
- 1.10 Lettuce
- 1.11 Garlic
- 1.12 Kale
- 1.13 Cucumbers
- 1.14 Brussels Sprouts
- 1.15 Celery
- 1.16 Tomatoes
- 1.17 Radishes
- 1.18 Onions
- 1.19 Eggplant
- 1.20 Cabbage
- 1.21 Artichokes
- 1.22 Olives
- 1.23 Tofu
- 1.24 Carrots
- 1.25 Turnips
- 2 Benefits of Eating Low Carb Vegetables
- 3 Side Effects of Eating Low Carb Vegetables
- 4 Some High Carbs Vegetables
- 5 Conclusion
The 25 best low carb vegetables list
Bell peppers are commonly known as capsicum and it comes with huge benefits. This low Carb vegetable mainly contains antioxidants that will help in the reduction of internal inflammation. It also prevents the generation of any kind of diseases, including cancer.
When it comes to Vitamins, your body will get Vitamin A and C due to this tasty vegetable. The Vitamins will help in the protection of your cells and also give you the energy that you will be a big support in times of your need.
Green, yellow and orange bell pepper have the same profile in terms of nutrients, but the contents of antioxidant are quite different.
Carb in Bell peppers: For every serve of green pepper (149 grams), you will get to digest 7 grams of carbs overall.
Variety: cayenne pepper
Scientific name: Capsicum annuum group
Rank: Cultivar group
Broccoli is very good for your health. It is filled with Vitamin C and K. It is good for your skin, eye, and even it will help in the prevention of various diseases, including prostate cancer. Various studies have found out that consumption of broccoli will help in the reduction of insulin in type 2 diabetics.
Carb in Broccoli: According to USDA Per 1 NLEA serving (148 g) of broccoli will give you 10 grams of carbs for digestion that will go to your system.
Variety: sprouting broccoli
Scientific name: Brassica oleracea var. italica
Family: Brassicaceae / Cruciferae
Asparagus is very delicious as well as beneficial for your health. It is full of Vitamins A, C and K. This tasty vegetable is good for the health of your brain, and it will help in the reduction of anxiety. When it comes to diseases, it will be a big support in the prevention of various cancer growths.
Carb in Asparagus: Per 1 spear, medium (5-1/4″ to 7″ long) (16 g) of asparagus 0.6 g Carbohydrates. (Sources: USDA)
Scientific name: Asparagus officinalis
Mushroom is a low carb vegetable that is full of advantages and is mainly healthy for your body. It is well known for its properties regarding inflammation. When it comes to metabolic syndrome that might increase the chance of heart disease, stroke, and even diabetes, this vegetable will be a big help if it is consumed on a daily basis.
Carb in Mushroom : A 70-gram mushroom will give you 2.3 gram of carbs for digestion. (Sources: USDA)
Scientific name: Agaricusbisporus
Zucchini is a very renowned vegetable and is filled with potassium and Vitamin C. It is of big help when it comes to the lowering of blood pressure.
Carb in Zucchini: You will get 3.9 grams of net carbs from a cup (124 grams) of raw zucchini. (Sources: USDA)
Scientific name: Cucurbita pepo
This good old green vegetable is very famous for its health benefits. It is full of Vitamin H and it is considered as a healthy food that will be a big help in preventing the generation of eye and health diseases. It also takes part in the reduction of any kind of damage in DNA.
Carb in spinach: For one cup of cooked spinach, your body will get 7 grams of carbs with 4 grams of fiber for digestion.
Scientific name: Spinacia oleracea
Avocados are very different from other vegetables and are also considered as a beneficial one when it comes to health. They are full of Vitamin C, folate and potassium. Eating it will help you in preventing any kind of hypertension that may arise out of the blue.
Moreover, it also plays a very important role in lowering LDL cholesterol. If you prefer to manage your weight, this vegetable will be a big help in this case.
Carbs in Avocados: You will get 13 grams of carbs with 10 grams Dietary fiber and 1 gram Sugar for digestion from a cup (150 grams) of avocados according to USDA.
Scientific name: Perseaamericana
Cauliflower is a very famous vegetable and can be seen in various home food dishes. It is full of Vitamin C and K, iron and folate. As it is of low carb, you can use it in dishes that will be a good replacement for high carb foods such as rice and potatoes. The probability of any kind of heart disease or cancer will be reduced if you eat cauliflower regularly.
Carbs in Cauliflower: You will get 5 grams of carbs with 3 grams dietary fiber and 1.9 grams Sugar for digestion from a cup (100 grams) of raw cauliflower.
Scientific name: Brassica oleracea var. botrytis
Family: Brassicaceae / Cruciferae
Green beans are filled with carotenoids which are good for the function of the brain and even good for the heart. Not only it is delicious when it served but it is also good for your overall health, physically and mentally.
Carbs in Green Bean: You will get 7 grams of carbs with 3.4 grams dietary fiber for digestion from a cup(100 grams) of cooked green beans.[Source: USDA]
Scientific name: Phaseolus vulgaris
Lettuce is full of nutrients and also tastes delicious when served as salads. Dark lettuce is full of folate, Vitamins A, C, and K. It serves a hugely beneficial role in the prevention of heart diseases.
Carbs in Lettuce: You will get 1 gram of carbs with 0.5 grams of dietary fiber and 0.3 gram sugar for digestion from a cup (36 grams) of lettuce.
Scientific name: Lactuca sativa
Family: Asteraceae / Compositae
Garlic is very famous because of its role in the improvement of the immune system and the reduction of blood pressure. It is also used when anyone will catch a cold.
Carb in Garlic: You will get 1 gram of carbs for digestion from a single clove (3 grams).
Scientific name: Allium sativum
Kale is very much in use nowadays and the demand for its consumption is increasing on a daily basis. It is full of Vitamins A, C, and antioxidants (including quercetin and kaempferol). It will help your body to prevent any kind of heart disease, type 2 diabetes and other kinds of diseases from arriving.
Likewise, your blood pressure will also be lowered due to its consumption.
Carbs in Kale: You will get 6 grams of carbs for digestion from a cup, chopped (67 grams) of kale.
Scientific name: Brassica oleracea var. sabellica
Family: Brassicaceae / Cruciferae
Cucumber is a very trendy vegetable and can be used with any suitable dishes if preferred. Although they don’t contain that much of minerals and vitamins like other vegetables, they contain Cucurbitacin E, which is very helpful in the reduction of any kind of heart disease or inflammation risk. It is also good for your overall brain health.
Carbs in Cucumber: You will get less than 4 grams of carbs for digestion from a cup (104 grams) of chopped cucumber.
Scientific name: Cucumis sativus
Brussels sprouts are a very delicious vegetable which is full of Vitamins C and K. It reduces any kind of cancer risk, including colon cancer.
Carbs in Brussels sprouts: You will get 8 grams of carbs with 3.3 grams dietary fiber and 1.9 grams sugar for digestion from one cup (88 grams) of cooked Brussels sprouts.
Variety: brussels sprouts
Scientific name: Brassica oleracea var. gemmifera
Celery is a very low carb vegetable. It contains a good amount of Vitamin K and is very helpful in the reduction of blood pressure and cholesterol.
It also helps in the protection of liver problem. There is an antioxidant named, luteolin which helps in the prevention of heart disease.
Carbs in Celery: You will get 1.2 gram of carbs for digestion from 1 stalk, medium (7-1/2″ – 8″ long) (40g) celery.
Scientific name: Apiumgraveolens
Tomatoes are a well-known vegetable and can be seen in most of the dishes around the world. The essence and flavor are top notched. Along with being tasty, it is very healthy for your body also. It is full of Vitamins A, C, and K.
They also contain potassium, which is very good at decreasing the blood pressure and prevent any risk of stroke. The high lycopene in tomatoes is very helpful in preventing prostate cancer as well.
Carbs in tomatoes: You will get 3.5 grams of carbs, 1.1 grams dietary fiber and 2.4 grams sugar for digestion from a cup (91 grams) of tomatoes.
Also, Tomatoes are considered a fruit but in 1983 U.S. Supreme Court Nix v. Hedden stated that Tomatoes are “vegetables,” and not “fruit,” within the meaning of the Tariff Act of March 3, 1883, c. 121.
Scientific name: Solanum lycopersicum
Radishes have a very sharp taste. You will get some taste of pepper also while eating. They are full of Vitamin C. It is a very good vegetable that helps to reduce the risk of breast cancer in older women.
Carbs in Radishes: You will get 3.9 grams of carbs, 1.9 grams dietary fiber and 2.2 grams sugar for digestion from a cup (116 grams) of sliced radishes.
Scientific name: Raphanusraphanistrum subsp. sativus
Onions are a very good low carb vegetable. They contain a powerful antioxidant named Quercetin. This helps in decreasing the blood pressure. Along with that, it is also very good at reducing any risk of cancer and any kind of heart diseases.
However, eating red onions are very efficient in reducing LDL cholesterol levels.
Carbs in onions: You will get 9 grams of carbs, dietary fiber 7 grams and 4.2 grams sugar for digestion from one cup (100 grams) of sliced onions.
Scientific name: Allium cepa
Eggplant is very famous in Asian and European country. Although it is not full of vitamins and other minerals, it is still very efficient in reducing the cholesterol level and gives protection from any kind of heart problem. The purple pigment in the skin of eggplant contains a very good oxidant named Nasunin. This Nasunin is very helpful for your brain health.
Carbs in eggplants: You will get 4.8 grams of carbs, 2.5 grams dietary fiber and 2.9 grams sugar for digestion from a cup (82 grams) of chopped eggplants.
Scientific name: Solanum melongena
Cabbage is a very delicious vegetable which is full of Vitamin C and K. It is very good at reducing the risk of esophageal and stomach cancers. Your hair, nails, and skin will get healthy if you eat cabbage regularly.
Carbs in Cabbage: You will get 5 grams of carbs with 2.2 grams dietary fiber and 2.8 grams sugar for digestion from a cup (89 grams) of chopped cabbage.
Scientific name: Brassica oleracea var. capitata
Artichokes are a very delicious vegetable and are also full of nutrients that are beneficial for your health.
It helps in improving your gut problem and is very good for your heart. If you or anyone has high cholesterol, it is recommended that you guys should drink a glass of artichoke juice.
Doing this will surely help in the reduction of the inflammatory problem and the function of the blood vessel will improve along with that.
Carbs in artichoke: You will get 13 grams of carbs, 7 grams dietary fiber and 1.3 grams sugar for digestion from a medium-sized (128 grams) of artichoke.
Scientific name: Cynara scolymus
Olives are very famous because of its taste and aroma. It is full of Vitamin E and monounsaturated fat that helps in decreasing the blood pressure. If you consume this vegetable regularly, the chance to have colon cancer will reduce at a very fast pace.
Carbs in olives: You will get 3 gram of carbs with 2 grams dietary fiber for digestion from a cup (100 grams) of olives.
Scientific name: Olea europaea
The other name of Tofu is Soya Bean Curd and this name is very common worldwide. It is full of protein, calcium and Vitamin E. The cholesterol and saturated fats are very low so it is perfect for your health overall. Eating it regularly will keep your heart healthy and will also make you stronger.
Carb in tofu: You will get 1.9 grams of carbs with 0.3 grams dietary fiber for digestion from a cup (100 grams) of tofu.(Source: USDA)
Scientific name: Glycine max
Carrots are very delicious whether it is eaten raw or cooked. It is full of Vitamin A and is very good at improving your vision skin nourishment. Eating 5-6 carrots per week will help you from preventing the risk of strokes.
Carbs in Carrots: You will get 12 grams of carbs with 3.4 grams dietary fiber and 6 grams sugar for digestion from a cup (122 grams) of sliced carrots according to USDA.
Scientific name: Daucus carota subsp. sativus
Turnips can be used as a salad with other vegetables and are very tasty as well. It is full of folate, Vitamin A, C, and K.
Carbs in Turnip: You will get 8 grams of carbs with 2.3 grams dietary fiber and 4.9 grams sugar for digestion from a cup (130 grams) of turnip.[Source: USDA]
Scientific name: Brassica rapa subsp. rapa
Benefits of Eating Low Carb Vegetables
What comes to your mind when you think about vegetables? Something boring and bland right? No worries, we all feel the same! But this label of “boring and bland” actually hides the “healthy and beneficial” feature of vegetables.
Vegetables that are enriched with more fibers and contain low calories are the low carb vegetables. Although all types of vegetables are good for your health, the benefits of eating low carb vegetables are the highest, especially when you are on a diet.
Low carb-containing vegetables include lettuce, asparagus, avocado, zucchini, eggplant, cauliflower, tomato, celery, etc. Mushrooms and spinach are also low in carbs and help you to digest food properly.
Similarly, they ensure the involuntary depletion of appetite. So, if you are on a low carb diet and take these regularly, you are not going to give up easily on dieting or end up feeling miserable due to constant hunger.
You can totally avoid a strong heart disease risk factor, the blood triglycerides, which gets lowered exceedingly if low-carb vegetables are included in your regular diet.
However, negative carbohydrate level can be harmful to anyone. Therefore, taking these will make sure that you have consumed a minimum amount of carbohydrate suitable for your body.
In that sense, we tend to take the term cholesterol as a negative element, but High-density lipoprotein (HDL) is mostly regarded as the “good” cholesterol. Low-carb vegetables contain a large amount of fat, which leads to an increasing amount of HDL in the blood.
This is, in fact, good for your health. Being rich in anti-oxidants, these work as a shield even against cancer. Low-carb intake enlarges the size of your LDL (Low-density lipoprotein) particles, which result in the depletion of their own detrimental consequences.
Therefore, by adding low-carb vegetables to your regular diet, you can bid goodbye to a number of diseases which are very common today like heart diseases, high blood pressure, diabetes, metabolic syndrome and what not!
On the other hand, good health is the key to a sound mind. In this world full of junk food, the low-carb vegetables are going to satisfy both your health and hunger. A diet containing vegetables like these not only help you to stay fit but also ensure the prevention of different diseases.
Side Effects of Eating Low Carb Vegetables
Low carb vegetables help you to lose weight, allow you to gain a healthy body, prevent various fatal diseases, and many more! Undoubtedly, low carb vegetables are highly beneficial for you. But did you know that these can be detrimental to your health as well?
Some of the low carb vegetables are mushrooms, broccoli, cauliflower, avocado, etc. are among them. Now let’s see what will happen if these become the staple of your diet and what are the adverse effects of these vegetables on your health.
Excessive intake of mushrooms can create allergic reactions in your body, which may have extreme consequences in some cases. Moreover, mushrooms contain a large amount of tryptophan, an amino acid which can make you feel tired all the time.
Having too many mushrooms may even cause hallucination, food poisoning and other fatal diseases as well.
Accordingly, consuming too many low carb vegetables means you are allowing more minerals into your body. If you start eating these regularly, absence of enough protein or fat will make your body weak and you will gradually become sick.
You will also face difficulties at the time of digesting some complex minerals like zinc, potassium, and calcium which are highly beneficial for your health. If you only eat these vegetables, your body will suffer from protein deficiency, and you may have a hard time recovering from injury and illness.
Such vegetables contain a huge amount of fibers in them, which are not always good for your health. Presence of excessive fibers in the body leads to discomfort in the digestive system. You may suffer from acidity attacks, bloating and painful stomach cramps.
Likewise, excessive consumption of these vegetables may not do good for your health. Therefore, if you are on a diet and rely more on these vegetables, make sure that you are eating these by keeping a balance with other vital nutrients as well.
Some High Carbs Vegetables
Both low and high carbs vegetables have excellent health benefits. Low carb vegetables contain fibers and minerals while high carb vegetables are rich in carbohydrate, protein, potassium and other inorganic nitrates. Here, you will get to know about some high carbs vegetables and their benefits.
Sweet potatoes are the most popular among all the high carb vegetables. These are delicious, contain plenty of calcium and are enriched with vitamin A and C. One sweet potato contains 26 grams of carbohydrate with 3.9 grams dietary fiber and 5 grams sugar.
Likewise, Beetroot is an excellent source of potassium and Vitamin A. Both raw and cooked beetroots can be consumed. A single cup (136 grams) of Beetroot contains 13g of carbs with 3.8 grams dietary fiber and 9 grams sugar.
However, regular consumption of high carbs vegetables like Beetroot can improve your blood circulation.
Another popular high carbs vegetable is corn, which can be found in almost every part of the world. If consumed regularly, corns can ensure good heart conditions, develop your eyesight, improve your digestive system and prevent chronic disorders.
Similarly, other high carbs vegetables like carrots, pumpkins, beans, etc. are also loaded with highly nutritious elements. Well-balanced consumption of these vegetables will ensure a fit and healthy body, great metabolism, and satiated appetite.
These are the best low carb vegetables that you should definitely go for if you are serious about maintaining your diet and health. Take all the information from the article so that you can have an idea about the carbs that will get in your body. This will help to balance your health in a good way.
Stay fit and eat healthily!