Vegetables are an essential part of a healthy meal. But if you are planning to follow a keto or low-carb diet, you must be very careful of the kind of vegetables you eat. Not all vegetables are made equal. Starchy vegetables like corn, potatoes, and beets are high in carbs, and you must avoid them. Stick to vegetables that are rich in vitamins and minerals and low in calories. Here a list of 21 low carb vegetables that will work wonders for your low-carb diet.
Asparagus is a delicious vegetable that was first cultivated 2,500 years ago in Greece. One cup of asparagus (180 grams) contains 8 grams of carbs, of which fiber is 4 grams.
This nutritious vegetable is rich in vitamin A, C, K, and B1. It is a good source of fiber and helps in the digestive process. Several studies (1), (2) have revealed the extract of asparagus may help in disorders related to brain and anxiety.
Though it is technically a fruit, avocado is consumed mostly as a vegetable. They are high in fat but are very low in carbs. One cup (150 grams) of chopped avocados contain 13 grams of carbs, of which 10 are fiber.
According to a study published in Nutritional Journal, people who ate just half an avocado with their lunch had a 40 percent reduced desire to eat for hours. Avocadoes are rich in oleic acid, vitamin C, folate, and potassium.
Artichokes are a delicious vegetable that is also very good for health. A medium sized artichoke contains 14 grams of carbs, but 10 grams of this is fiber.
Artichokes provide a unique type of fiber known as inulin. Inulin has prebiotic properties (3) which help in the digestive process.
4. Bell Peppers
This crisp and sweet vegetable can be a great addition to your diet if you are trying to lose weight. According to research, red bell peppers can activate thermogenesis and increase metabolic rate.
One cup (149 grams) of chopped bell pepper contains 9 grams of carbs, three of which are fiber. It is a rich source of vitamin A and C.
An investigation (4) has found that different colored bell peppers have significant abilities in preventing the cholesterol oxidation. Red bell peppers contain lycopene which helps to protect against many cancers.
Broccoli is an excellent choice for weight loss as not only is it low in calories but it is also packed with fiber which contributes to satiety. One cup (91 grams) of broccoli contains 6 grams of carbs, two of which is fiber.
Broccoli is a low energy density vegetable, which means it is high in water content and dietary fiber. Several other nutrients present in this vegetable like vitamin C, calcium and chromium, also help with weight loss.
A study (5) shows that consumption of broccoli may reduce the risk of prostate cancer and other chronic diseases.
6. Brussels sprouts
Brussels sprouts are high in protein and low in carbs and fats. Half a cup of Brussels sprouts (78 grams) contains six grams of carbs, two of which are fiber. They also include vitamin A, folacin, potassium and calcium.
This cruciferous vegetable is high n fiber. It also contains vitamin C and indole, a phytochemical that helps protect against cancer.
Add Cauliflower to your diet if you are trying to lose weight. Its mild flavor makes it an ideal substitute for high-carb foods like potatoes and rice.
One cup of cauliflower (100 grams) contains 5 grams of carbs, three of which are fiber. Cauliflower contains sulforaphane, a cancer-fighting phytonutrient, folate and vitamin C, which also helps in weight loss.
Not only are cucumbers low in carbs, but they are also rich in nutrients. One cup (104 grams) of chopped cucumber contains four grams of carbs and less than one gram of fiber.
Cucumbers contain vitamin K, and C. Cucumbers also contain phytonutrients which provide antioxidant benefits.
One cup of chopped cabbage (89 grams) contains 5 grams of carbs, of which three grams is fiber. Cabbage is rich in vitamin K, C, and B6. It also provides potassium, folate, copper, phosphorous, magnesium, selenium, iron and calcium.
Cabbage is used in the treatment of constipation, stomach ulcers, headaches, jaundice, gout, scurvy and even heart diseases.
Celery, a vegetable from the Apiaceae family, is popular for its crunchy stalks. This health food helps lower inflammation and reduces blood pressure.
It also prevents age-related vision loss and reduces the risk of cancer. One cup of chopped celery (101 grams) contains 3 grams of carbs, two of which are fiber.
Eggplants, also known as aubergine, are rich in fiber, low in carbohydrates and provide a variety of nutrients. One cup of chopped eggplant contains 8 grams of carbs and only two grams of fiber.
Eggplants also help to lower cholesterol and improve heart health. Nasunin, an antioxidant present in its purple skin may protect brain health.
Garlic helps in reduction of cholesterol and lowering of unhealthy fats in the blood. Garlic is also a diuretic, so it increases metabolism which contributes to reducing body fat.
It also helps to lower blood pressure. One clove of garlic (3 grams) contains 1 gram of carb, some part of which is fiber.
13. Green Beans
Green beans are low in fats and high in dietary fiber. One cup of cooked green beans (125 grams) contains 10 grams of carbs, four of which are fiber.
Green beans are high in magnesium; it is crucial to kidney, heart and muscle health. They also contain carotenoids, which helps improve brain function.
Kale is a low-calorie vegetable that has zero fat. One cup of raw kale (67 grams) contains 7 grams of carbs, of which I gram is fiber.
Kale is the best source of beta-carotene, and it helps to prevent cancer, heart disease and many age-related diseases.
Lettuce is one of the lowest-carb vegetables and is a must if you want to lose weight. One cup of lettuce (47 grams) contains two grams of carbs of which one gram is fiber.
This crispy vegetable contains some nutrients like calcium, iron, magnesium, phosphorous, sodium, zinc.
You must add mushrooms to your diet as they contain many valuable nutrients like fiber, niacin, pantothenic acid, riboflavin, selenium, and copper.
One cup of mushroom (70 gram) contains two grams of carbs, of which one gram is fiber. Since they are low energy density food, they help you lose weight without feeling deprived.
Onions are high in taste and nutrition. Half a cup of sliced onion (58 grams) contains 6 grams of carbs, one of which is fiber.
Onions are abundant in the flavonoid quercetin, which helps in weight loss by preventing fat accumulation and boosting metabolism.
Radishes are low in calories and can be very filling. One cup of raw radishes (116 grams) contains four grams of carbs, two of which are fiber.
Radishes help to lower cholesterol and increase fiber intake and is thus beneficial for weight loss. They are rich in vitamin C, B6, and potassium.
Spinach is an excellent source of many vitamins and minerals. It is low in carbs and fats. One cup of cooked spinach (180 grams) contains 7 gram of carbs and 4 grams of fiber.
Spinach helps keep blood glucose levels in control and reduces the risk of cancer and blood pressure.
One cup of tomatoes (149 grams) contain 6 grams of carbs of which two grams is fiber. Tomatoes contain the antioxidant lycopene, which provides many health benefits like reducing the risk of heart disease and cancer.
Tomatoes also contain vitamins like vitamin A, C, K, B6, thiamine, and folate.
Zucchini offers many health benefits, both raw and cooked. One cup of raw zucchini (124 grams) contains 4 grams of carbs, of which one is fiber.
It is a good source of vitamin C and calcium, so it keeps our bones and teeth strong. Since it contains 95 percent water, it keeps our body hydrated.
Final words on low carb vegetables
Include these low carb vegetables in your diet to help you lose weight. Not only are they low in carbs, but they are also very high in many nutrients.