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The Best Low-Carb Vegetables
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Vegetables are packed with essential nutrients and have low-calorie content, making them ideal for low-carb diets. The definition of low-carb diets can vary, but most limit intake to under 150 grams per day, with some as low as 20 grams. Increasing your consumption of low-carb vegetables is a smart choice regardless of your diet.
also known as sweet peppers or capsicums, are highly nutritious vegetables. They contain antioxidants called carotenoids, which have anti-inflammatory properties and may reduce the risk of cancer and protect against cholesterol and lipid damage. One cup of chopped red pepper contains 9 grams of carbohydrates, including 3 grams of fiber. It provides an impressive amount of vitamin C (317% of the recommended daily intake) and vitamin A (93% of the recommended daily intake).
A cruciferous vegetable is considered a superfood. It is associated with various health benefits, including improved insulin resistance in type 2 diabetics and potential protection against several types of cancer, such as prostate cancer. A cup of raw broccoli contains 6 grams of carbohydrates, with 2 grams of fiber, and is rich in vitamins C and K.
A delicious spring vegetable that offers numerous health benefits. It is rich in vitamins A, C, and K. Studies suggest that asparagus may support brain health and inhibit the formation of certain types of cancer. One cup of cooked asparagus contains 8 grams of carbohydrates, including 4 grams of fiber.
Is low in carbohydrates and have potent anti-inflammatory properties. A one-cup portion of raw white mushrooms contains only 2 grams of carbohydrates, including 1 gram of fiber. Consuming white mushrooms has been shown to improve antioxidant and anti-inflammatory markers in individuals with metabolic syndrome.
A popular summer squash, is low in carbohydrates and a good source of vitamin C. It contains 4 grams of carbohydrates, including 1 gram of fiber, per cup of raw zucchini. Yellow Italian squash and other summer squash varieties have similar nutrient profiles and carbohydrate counts.
Is a leafy green vegetable with significant health benefits. It may reduce DNA damage, protect cardiovascular health, and lower the risk of eye conditions like cataracts and macular degeneration. Cooked spinach is high in vitamins and minerals, particularly vitamin K. While low in carbohydrates, the concentration of carbohydrates increases when spinach is cooked down. For example, a cup of cooked spinach contains 7 grams of carbohydrates and 4 grams of fiber, compared to 1 gram of carbohydrates and nearly 1 gram of fiber in a cup of raw spinach.
Are unique and delicious fruits that are low in digestible carbohydrates and high in healthy fats. They are a good source of oleic acid, which can help reduce LDL cholesterol and triglyceride levels. Avocados also provide potassium, folate, and vitamin C. Despite being calorie-dense, they may aid in weight management and promote satiety.
A versatile and popular low-carb vegetable that can be used as a substitute for high-carb foods. It contains 5 grams of carbohydrates, including 3 grams of fiber, per cup of raw cauliflower. It is also rich in vitamin K and supplies 77% of the recommended daily intake of vitamin C.
Are also known as snap beans or string beans, are low in carbohydrates compared to other legumes. Cooked green beans provide 10 grams of carbohydrates, including 4 grams of fiber, per serving. They are rich in chlorophyll and carotenoids, which are associated with brain health.
Is a low-carb vegetable with only 2 grams of carbohydrates, including 1 gram of fiber, per cup. Dark-green lettuce varieties like romaine and spinach are high in vitamins A, C, and K. They also contain folates, which can lower homocysteine levels and reduce the risk of heart disease.
Is known for its immune-boosting properties, including increased resistance to the common cold and potential blood pressure-lowering effects. One clove of garlic contains 1 gram of carbohydrates, including some fiber.
Are refreshing and low in carbohydrates. One cup of cucumber chunks provides 4 grams of carbohydrates, with less than 1 gram of fiber. Cucumbers contain cucurbitacin E, an antioxidant with potential anti-cancer and anti-inflammatory effects.
Is incredibly low in digestible carbohydrates and a good source of vitamin K. A one-cup portion of chopped celery contains 3 grams of carbohydrates, including 2 grams of fiber. It also contains luteolin, an antioxidant associated with cancer prevention.
They are technically fruits that are consumed as vegetables. They have low digestible carbohydrate content. One cup of cherry tomatoes contains 6 grams of carbohydrates, including 2 grams of fiber. Tomatoes are rich in vitamins A, C, and K, and potassium. These have been linked to improved cardiovascular health and a reduced risk of stroke.
Are flavorful vegetables with moderate carbohydrate content. Half a cup of sliced raw onions contains 6 grams of carbohydrates, including 1 gram of fiber. Onions are a good source of the antioxidant quercetin, which may help lower blood pressure.
Is a versatile vegetable with 8 grams of carbohydrates, including 2 grams of fiber, per cup of chopped, cooked eggplant. Animal studies suggest that eggplant may improve heart health and lower cholesterol levels. The purple pigment in eggplant skin contains an antioxidant called nasunin, which may protect brain health.
Is a cruciferous vegetable that is low in carbohydarets. One cup of chopped raw cabbage contains 5 grams of carbohydrates, including 3 grams of fiber. It is also rich in vitamins K and C.
Incorporating these delicious low-carb vegetables into your diet can provide numerous health benefits and contribute to overall well-being.
Vegetables are packed with essential nutrients and have low-calorie content, making them ideal for low-carb diets. The definition of low-carb diets can vary, but most limit intake to under 150 grams per day, with some as low as 20 grams. Increasing your consumption of low-carb vegetables is a smart choice regardless of your diet.
Bell peppers
also known as sweet peppers or capsicums, are highly nutritious vegetables. They contain antioxidants called carotenoids, which have anti-inflammatory properties and may reduce the risk of cancer and protect against cholesterol and lipid damage. One cup of chopped red pepper contains 9 grams of carbohydrates, including 3 grams of fiber. It provides an impressive amount of vitamin C (317% of the recommended daily intake) and vitamin A (93% of the recommended daily intake).
Broccoli
A cruciferous vegetable is considered a superfood. It is associated with various health benefits, including improved insulin resistance in type 2 diabetics and potential protection against several types of cancer, such as prostate cancer. A cup of raw broccoli contains 6 grams of carbohydrates, with 2 grams of fiber, and is rich in vitamins C and K.
Asparagus
A delicious spring vegetable that offers numerous health benefits. It is rich in vitamins A, C, and K. Studies suggest that asparagus may support brain health and inhibit the formation of certain types of cancer. One cup of cooked asparagus contains 8 grams of carbohydrates, including 4 grams of fiber.
Mushrooms
Is low in carbohydrates and have potent anti-inflammatory properties. A one-cup portion of raw white mushrooms contains only 2 grams of carbohydrates, including 1 gram of fiber. Consuming white mushrooms has been shown to improve antioxidant and anti-inflammatory markers in individuals with metabolic syndrome.
Zucchini
A popular summer squash, is low in carbohydrates and a good source of vitamin C. It contains 4 grams of carbohydrates, including 1 gram of fiber, per cup of raw zucchini. Yellow Italian squash and other summer squash varieties have similar nutrient profiles and carbohydrate counts.
Spinach
Is a leafy green vegetable with significant health benefits. It may reduce DNA damage, protect cardiovascular health, and lower the risk of eye conditions like cataracts and macular degeneration. Cooked spinach is high in vitamins and minerals, particularly vitamin K. While low in carbohydrates, the concentration of carbohydrates increases when spinach is cooked down. For example, a cup of cooked spinach contains 7 grams of carbohydrates and 4 grams of fiber, compared to 1 gram of carbohydrates and nearly 1 gram of fiber in a cup of raw spinach.
Avocados
Are unique and delicious fruits that are low in digestible carbohydrates and high in healthy fats. They are a good source of oleic acid, which can help reduce LDL cholesterol and triglyceride levels. Avocados also provide potassium, folate, and vitamin C. Despite being calorie-dense, they may aid in weight management and promote satiety.
Cauliflower
A versatile and popular low-carb vegetable that can be used as a substitute for high-carb foods. It contains 5 grams of carbohydrates, including 3 grams of fiber, per cup of raw cauliflower. It is also rich in vitamin K and supplies 77% of the recommended daily intake of vitamin C.
Green beans
Are also known as snap beans or string beans, are low in carbohydrates compared to other legumes. Cooked green beans provide 10 grams of carbohydrates, including 4 grams of fiber, per serving. They are rich in chlorophyll and carotenoids, which are associated with brain health.
Lettuce
Is a low-carb vegetable with only 2 grams of carbohydrates, including 1 gram of fiber, per cup. Dark-green lettuce varieties like romaine and spinach are high in vitamins A, C, and K. They also contain folates, which can lower homocysteine levels and reduce the risk of heart disease.
Garlic
Is known for its immune-boosting properties, including increased resistance to the common cold and potential blood pressure-lowering effects. One clove of garlic contains 1 gram of carbohydrates, including some fiber.
Cucumbers
Are refreshing and low in carbohydrates. One cup of cucumber chunks provides 4 grams of carbohydrates, with less than 1 gram of fiber. Cucumbers contain cucurbitacin E, an antioxidant with potential anti-cancer and anti-inflammatory effects.
Celery
Is incredibly low in digestible carbohydrates and a good source of vitamin K. A one-cup portion of chopped celery contains 3 grams of carbohydrates, including 2 grams of fiber. It also contains luteolin, an antioxidant associated with cancer prevention.
Tomatoes
They are technically fruits that are consumed as vegetables. They have low digestible carbohydrate content. One cup of cherry tomatoes contains 6 grams of carbohydrates, including 2 grams of fiber. Tomatoes are rich in vitamins A, C, and K, and potassium. These have been linked to improved cardiovascular health and a reduced risk of stroke.
Onions
Are flavorful vegetables with moderate carbohydrate content. Half a cup of sliced raw onions contains 6 grams of carbohydrates, including 1 gram of fiber. Onions are a good source of the antioxidant quercetin, which may help lower blood pressure.
Eggplant
Is a versatile vegetable with 8 grams of carbohydrates, including 2 grams of fiber, per cup of chopped, cooked eggplant. Animal studies suggest that eggplant may improve heart health and lower cholesterol levels. The purple pigment in eggplant skin contains an antioxidant called nasunin, which may protect brain health.
Cabbage
Is a cruciferous vegetable that is low in carbohydarets. One cup of chopped raw cabbage contains 5 grams of carbohydrates, including 3 grams of fiber. It is also rich in vitamins K and C.
Incorporating these delicious low-carb vegetables into your diet can provide numerous health benefits and contribute to overall well-being.
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