Low Carb Vegetables

Low Carb Vegetables

In moderation, carbohydrates play a key role in maintaining a balanced diet, since they provide your body with energy. If you’re going to be conscious about your carb intake each day in order to lose weight it’s important to know which fruits and vegetables are low in carbohydrates. We also include carb contents of common vegetables for your reference.

Low Carb Vegetables
1. General rule to tell carb content in vegetables
Vegetables are divided into 4 groups depending on what part of the plant they have come from. Reference the chart below to understand those 4 groups.

Leaves	Leafy vegetables have the least amount of carbohydrates in them. They also contain so much fiber that there is little impact on blood sugar levels. Lettuce, herbs, Swiss chard and spinach fall under this category and are rich in vitamins, minerals and phytonutrients.
Stems and Flowers	These also have a low carb count, but a bit higher than what is found in leaves. Stem and flower vegetables include broccoli, cauliflower, mushrooms and asparagus.
Fruits	The “fruit” of a plant is the part that contains seeds. Fruits possess a moderate level of complex carbohydrates. Squashes, peppers, eggplant, green beans, okra and tomatoes fall into this category. Avocados are also considered a “fruit” in this case, but they contain considerably less carbohydrates than the other vegetables listed here.
Roots	Roots have the highest level of carbs out of these four groups. Parsnips, sweet potatoes, yams and white potatoes all fall into this category and contain high amounts of carbohydrates and starches. Celery root, jicama, carrots and radishes are a part of the “root” category as well, but they contain fewer amounts of carbohydrates than the others listed here.

2. Recommended low carb vegetables

Vegetables	Description
Spinach	This leafy green is loaded with beta carotene, foliates, vitamin K and iron. It works great for a diabetic diet. For the best nutrition buy it fresh or frozen and skip the canned products. Spinach is great as a salad base or in omelets.
Tomato	Tomatoes are low-carb and low-calorie — just 32 calories per cup. Vitamin A, vitamin C, potassium and fiber are packed into tomatoes. Tomatoes also have lycopene which is a powerful antioxidant believed to help protect against prostate Cancer and Heart Disease. Eat tomatoes raw or cooked with meats and sauces.
Broccoli	Broccoli is low carb and loaded with vitamins A, C and D as well as calcium fiber and iron. Look for broccoli that has a dark green color to it. Broccoli doesn’t keep well, so eat it soon after you have bought it.
Cucumber	A one cup portion of cucumber has less than 5 grams of carbohydrates. The vitamin K, potassium and vitamin C make cucumbers a healthy snack or salad option. Enjoy on sandwiches or by themselves as snacks.
Cabbage	This low-carb veggie is rich in antioxidants, vitamin K and C, fiber, manganese, vitamin B6. When picking out a head of cabbage, choose one that is firm and has shiny leaves. Refrigerate these to keep them fresh.
Brussels sprouts	In addition to being very low in carbohydrates, brussel sprouts are high in vitamins A and C, folic acid and fiber. It is even believed that the nutrients found in brussel sprouts can help ward off certain cancers.
Cauliflower	While not on the most popular veggie lists, cauliflower should not be overlooked as it is full of vitamin C. A single serving is over half your daily requirement for vitamin C. These can be enjoyed raw or cooked. Steaming and roasting are the best cooking methods
Asparagus	With only 27 calories and just 5 grams of carbohydrates per cup, asparagus is a great low-carb choice. These stalks are filled with vitamins A and K. Look for bunches with bright green stalks and compact heads. Break the whitish ends off before preparing and eating asparagus.

3. More low carb vegetables
The following is a list of vegetables not mentioned in the previous two tables:

• Sprouts
• Greens: kale, mustard greens, collard greens
• Herbs: parsley, cilantro, basil, rosemary, thyme, sage
• Bok Choy
• Bamboo shoots
• Celery
• Leeks
• Sea vegetables
• Wax Bean
• Fennel
• Zucchini
• Spaghetti squash
• Green onions
• Snow peas
• Tomatillos
• Artichokes
• Pumpkin
• Rutabaga
• Radishes
• Peppers

High Carb Vegetables
You should avoid those starchy vegetables if you are on a weight-loss regime.

• Beets
• Peas
• Some winter squashes
• Parsnips
• Potatoes
• Sweet potatoes
• Corn
• Plantains
• Water chestnuts
• corn

Carbohydrate Chart for Common Vegetables

Vegetables (100g/ 3.5 oz)	Calories	Carbohydrates (g)
Alfalfa sprouts, raw	24	0.4
Artichoke, boiled	41	10.6
Asparagus, boiled	22	4
Bean Sprouts, raw	31	4
Broccoli, raw	33	1.8
Brussel Sprouts, boiled	35	3.1
Carrots, raw and young	30	6
Cauliflower, boiled	28	2.3
Celery, raw	7	0.9
Corn Kernels, raw	93	17
Corn-on-cob, boiled, plain	66	11.6
Cucumber, raw , unpeeled	10	1.5
Eggplant, raw	15	2.2
Garlic, fresh & raw	98	16
Kale, raw & curly	35	1.4
Lettuce, romaine & raw	16	1.7
Mushrooms, raw	22	3.4
Potatoes, boiled	75	18
Okra, raw	31	3
Onions, raw	64	7.9
Peas, fresh & raw	83	11.3
Red radish, raw	12	2
Spinach, raw	25	1.6
Squash, butternut, baked	32	7.4
Sweet potato, baked	115	28
Tomatoes, cherry & raw	18	3
Tomatoes, raw	17	3
Watercress, raw	22	0.4
Yam, baked	153	37.5
Zucchini, raw	18	1.8