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25 Best Low Carbohydrate Vegetables

  • Astha Shrivastava Astha Shrivastava
  • 3 Min Read
  • Fact Checked

Carbohydrates are the primary macronutrient that humans consume in large quantities in their daily diet to provide energy. It comes in simple forms such as sugars and complex forms such as starch and dietary fiber. Foods high in carbohydrates majorly include bread, pasta, beans, potatoes, rice, cereals, and fruits. They also occur in dairy products in the form of milk sugar called lactose. However, carbohydrates are found not just in grains, sweets, and processed food but in every food group. All carbohydrates are broken down into sugar or glucose to provide energy but high carbohydrate consumption with lack of physical activity leads to high-fat deposition. Both the quantity and quality of carbohydrates are hugely important for people with metabolic obesity, to maintain a healthy weight, type 2 diabetes, cardiovascular diseases, and conditions associated with hormonal imbalance such as PCOS experience better results by lowering their carbohydrate intake.

25 Best Low Carbohydrate Vegetables

Here are the 25 best low carbohydrate vegetables to include in daily diet to provide more fiber, vitamins, minerals, antioxidants, and less carbohydrate –

  1. Broccoli – contains 4 grams of carbs per serving. It’s high in vitamin C and K and may reduce insulin resistance and help prevent cancer.
  2. Spinach – Cooked spinach contains 3 grams of carbohydrate per serving, that is why spinach is mostly considered a staple vegetable in low carb diet, it also packed with twice the amount of vitamin C, K, A, and folate.
  3. Cauliflower – contains 2 grams of carbohydrate per serving. It is also high in vitamins K and C and may help prevent heart disease and cancer.
  4. Cabbage – contains 2 grams of carbs per serving. It’s high in vitamins C and K and may reduce the risk of certain cancers.
  5. Mushrooms – contains 1 gram of carbs per serving. They can reduce inflammation in people with metabolic syndrome and high in vitamin B3, B5, and copper.
  6. Bell peppers – contains 6 grams of carbohydrate per serving. They are anti-inflammatory and high in vitamins A and C.  
  7. Asparagus – technically avocados are considered as fruit but mostly consumed as vegetables, containing 4 grams of carbohydrate per serving. It’s a good source of several vitamins and may help protect against certain types of cancer and heart diseases.
  8. Zucchini – contains 3 grams of carbohydrate per serving and is high in vitamin C. 
  9. Avocados – provide 3 grams of carbohydrate per serving. They’re also a good source of vitamin C, folate, and potassium and a great source of heart-healthy fats.
  10. Green beans – contain 6 grams of carbohydrate per serving, as well as antioxidants that may help prevent cancer and protect the brain.
  11. Lettuce – contains 3 grams of carbohydrate per serving. It’s high in several vitamins, including folate, which may lower heart disease risk.
  12. Garlic -contains 1 gram of carbohydrate per clove. It may reduce blood pressure and improve immune function.
  13. Kale – contains 6 grams of carbohydrate per serving. It’s high in antioxidants and has more than 100% of the RDI for vitamins A and C.
  14. Cucumbers – contains 4 grams of carbohydrate per serving. They may help protect against cancer and support brain health.
  15. Brussel sprouts – sprouts contain 4 grams of carbohydrate per serving. They’re high in vitamins C and K and may help reduce cancer risk.
  16. Celery- provides 1 gram of carbohydrate per serving. It also contains luteolin, which may have anti-cancer properties.
  17. Tomato – contains 4 grams of carbohydrate per serving and is high in vitamins and potassium. They may help protect heart health and reduce cancer risk.
  18. Radish – contain 2 grams of carbohydrate per serving and may help reduce the risk of breast cancer in older women.
  19. Onions – contain 5 grams of carbohydrate per serving and may help lower blood pressure and LDL cholesterol levels.
  20. Eggplant – contains 6 grams of carbohydrate per serving and may help protect heart and brain health.
  21. Bitter gourd – also known as bitter melon contains 7 grams of carbohydrate per serving including fiber. It is also high in vitamin A, folate. It helps to control blood sugar.
  22. Swiss chard – contains just 0.7 grams of net carbs per serving which makes it the lowest carbohydrate vegetable. Swiss chard is very low in calories but packed with vitamins A, K, and C.
  23. Kohlrabi – also known as German turnip comes from the same cruciferous family, contains 8.5 grams of carbohydrate per serving including fiber. In addition to providing plenty of vitamin C and micronutrients like vitamin B6, copper, magnesium, and phosphorus.
  24. Ladyfinger – also known as okra contains 7 .03 grams of carbohydrate per 100-gram serving. It is packed with folate, vitamin C, E, and K. It helps in controlling blood sugar.
  25. Collard greens – It also comes from the cruciferous family, contains around 6 grams of carbohydrate per serving including fiber. They are also rich in vitamin A, vitamin K, vitamin C, folate, manganese, and calcium

These low carbohydrate vegetables are generally low in overall carbohydrate including fiber which gives them a lower number of net carbs. Net carbohydrate is carbohydrate minus fiber equals net carbs.

To keep a check on your vitamin levels, avail a vitamin profile at home from MFine. You will get a follow-up free consultation with a senior doctor along with your test results.

Also, read 15 Vitamin B12 Foods for Vegetarians.

  • Astha Shrivastava
  • Written by

    Astha Shrivastava

Astha Shrivastava is a B.Sc. (Home Science) with Post Graduate Diploma in Dietetics and Therapeutic Nutrition. She is a Certified Diabetes Educator and has 9 + years of experience dealing with lifestyle disorders and critical care nutrition.

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