Title : The 21 best low carbohydrate vegetables
link : The 21 best low carbohydrate vegetables
The 21 best low carbohydrate vegetables
In addition, many of them are low in carbohydrates and high in fiber , which is ideal for low carb diets.
The definition of a low-carbohydrate diet varies widely, but most are less than 150 grams of carbohydrates per day , and some go as low as 20 grams per day.
Regardless of whether you are on a low carb diet, eat more vegetables it is always a great idea.
This is a list of the 21 best low carb vegetables to include in your diet.
1. Bell
Peppers , also known as sweet peppers, are very nutritious.
contain antioxidants called carotenoids that can reduce inflammation reduce the risk of cancer and protect cholesterol and fats from oxidative damage ( 1 2 3 ).
One cup (149 grams) chopped red pepper contains nine grams of carbohydrate, three of which are fiber ( 4 ).
provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDA of vitamin C, which often lacks information on the very low carb diets .
green, orange and yellow peppers have similar nutritional profiles, although the red pepper is high in certain antioxidants.
Conclusion :. Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of carbohydrates ( "red") indigestible per serving
2. Broccoli
Broccoli is a true super food.
is a member of the family cruciferous vegetables, including kale, Brussels sprouts, radishes and cabbages.
Studies show broccoli can decrease insulin resistance in type 2 diabetics are also thought to protect against various cancers, including prostate cancer ( 5 6 7 ).
One cup (91 grams) of raw broccoli contains 6 grams of carbohydrates, including two fiber ( 8 ).
also provides more than 100% of the RDI of vitamins C and K.
Conclusion: Broccoli contains 4 grams of digestible carbohydrates per serving. It's high in vitamins C and K, can reduce insulin resistance and help prevent cancer.
3. Asparagus
Asparagus is a delicious vegetable spring.
One cup (180 grams) of cooked asparagus contains 8 grams of carbohydrates, of which four are fiber. It is also a good source of vitamins A, C and K ( 9 ).
Test tube studies have found that asparagus can help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety ( 10 11 12 13 14 ).
Conclusion: Asparagus contains 4 grams of digestible carbohydrates per serving. It is a good source of several vitamins and can help protect against certain cancers.
4. Mushrooms
Fungi are extremely low in carbohydrates.
A single cup (70 grams) serving of raw white mushrooms contains only 2 grams of carbohydrates, 1 of which is fiber ( 15 ).
What is more, they have shown to have strong anti-inflammatory properties ( 16 ).
In a study of men with metabolic syndrome, eating 100 grams (3.5 ounces) white mushrooms for 16 weeks resulted in significant improvements in antioxidant and anti-inflammatory markers ( 17 ) .
Conclusion: Mushrooms contain 1 gram of digestible carbohydrates per serving. They can reduce inflammation in people with metabolic syndrome.
5. Zucchini
Zucchini is a popular vegetable and the most common type of summer squash. Summer squash has a smooth elongated shape and skin that you can eat.
In contrast, winter squash comes in a variety of ways, has an edible crust and is higher in carbohydrates than summer varieties.
One cup (124 grams) of raw zucchini contains 4 grams of carbohydrates, fiber one. It is a good source of vitamin C, providing 35% of the RDI per serving ( 18 ).
yellow zucchini and other summer squash have a count carbohydrates and nutritional profiles similar to zucchini.
Conclusion: zucchini and other summer squash contains 3 grams of digestible carbohydrates per serving and are rich in vitamin C.
6 . the spinach
spinach is a leafy green vegetable that provides important health benefits.
Researchers report that can help prevent damage to DNA. It also protects heart health and may reduce the risk of common eye diseases such as cataracts and macular degeneration ( 19 20 21 ).
What is more, it is an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDA of Vitamin K ( 22 ).
Spinach is also low in carbohydrates, but carbohydrates become more concentrated than the leaves are cooked down and lose their volume.
For example, a cup of cooked spinach contains 7 grams of carbohydrates with 4 grams of fiber, while a cup of raw spinach contains 1 gram of carbohydrates with almost 1 gram of fiber ( 22 , 23 ).
Conclusion :. Cooked spinach contains 3 grams of digestible carbohydrates per serving, is very rich in vitamin K and helps protect the heart and eye health
7. Avocados
avocados are a unique and delicious food.
Although technically a fruit, avocados are normally consumed as vegetables. They are also high in fat and digestible carbohydrates contain very few.
One cup (150 grams) serving of chopped avocado has 13 grams of carbohydrates, 10 of which are fiber ( 24 ).
Avocados are also rich in oleic acid, a monounsaturated fat type that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels ( 25 26 ).
are also a good source of vitamin C, folic acid and potassium.
Although avocados are quite high in calories, can be beneficial for weight control. In one study, overweight people including half an avocado at lunch reported feeling fuller and had less desire to eat for the next five hours ( 27 ).
Conclusion: Avocados provide 3 grams of net carbs per serving. Promoting satiety and are rich in heart-healthy fats and fiber.
8. Cauliflower
Cauliflower is one of the most versatile vegetables low in carbohydrates and popular.
has a very mild flavor and can be used as a substitute for potatoes, rice and other foods high in carbohydrates .
One cup (100 grams) of raw cauliflower contains 5 grams of carbohydrates, three of which are fiber. It is also rich in vitamin K and provides 77% of the RDA of vitamin C ( 28 ).
Like other cruciferous vegetables, it is also associated with a lower risk of heart disease and cancer ( 29 30 ).
Conclusion: Cauliflower contains 2 grams of digestible carbohydrates per serving. It is also rich in vitamins K and C, and can help prevent heart disease and cancer.
9. Green beans
The green beans referred to as spring beans or green beans sometimes done.
are a member of the family legume together with Jewish and lentils. However, significantly less carbohydrate than most legumes do.
One cup (125 grams) serving of cooked green beans contains 10 grams of carbohydrates, four of which are fiber ( 31 ).
They are high in the green pigment chlorophyll, which animal studies suggest it may help protect against cancer ( 32 ).
also contain carotenoids, which are associated with improved during aging ( 33 ) brain function.
Conclusion :. green beans contain 6 grams of digestible carbohydrates per serving, as well as antioxidants that can help prevent cancer and protect the brain
10. Lechuga
lettuce is one of the lowest-carb vegetables around.
A cup (47 grams) of lettuce contains 2 grams of carbohydrates, one of which is fiber ( 34 ).
Depending on the type, but can also be a good source of certain vitamins.
For example, romaine and other dark green varieties are rich in vitamins A, C and K. They are also rich in folate .
Folate helps lower levels of homocysteine , a known compound to increase the risk of heart disease. In a study of 37 women, consumption of foods rich in folic acid for five weeks reduced homocysteine levels by 13%, compared with a diet low in folate ( 35 ).
Conclusion: lettuce contains 1 gram of digestible carbohydrates per serving. It's high in several vitamins, including folate, which can reduce the risk of heart disease.
11. Garlic
nder is known for its beneficial effects on immune function.
Studies have found that it can resistance impetus to the common cold virus and lower blood pressure ( 36 37 38 ).
Although it is a vegetable carbohydrate weight, the amount usually consumed in one session is very low due to its strong flavor and aroma.
A tooth (3 g) Garlic contains 1 gram of carbohydrate, which is part of the fiber ( 39 ).
Conclusion: Garlic contains 1 gram digestible carbohydrates per tooth. It can lower blood pressure and improve immune function.
12. Kale
Kale is a fashionable plant is also very nutritious.
is full of antioxidants, including quercetin and kaempferol .
These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases ( 40 41 42 ).
One cup (67 grams) of raw cabbage contains 7 grams of carbohydrates, one of which comes from the fiber. It also provides an impressive 206% of the RDA of vitamin A and 134% of the RDA of vitamin C ( 43 ).
A high intake of vitamin C has been shown to improve immune function and increase the ability of the skin to combat harmful free radicals, which can accelerate the aging process ( 44 45 ).
Conclusion: Kale contains 6 grams of digestible carbohydrates per serving. It's high in antioxidants and has more than 100% of the RDA of vitamins A and C.
13. Cucumbers
Cucumbers are low in carbohydrates and very refreshing.
One cup (104 grams) of chopped cucumber contains 4 grams of carbohydrates with less than 1 gram of fiber ( 46 ).
Although cucumbers are not very rich in vitamins and minerals, which contain a compound called cucurbitacina E , which may have beneficial effects on health.
The results of the test tube and in animals suggest it has anti-cancer and anti-inflammatory properties and can protect brain health ( 47 48 , 49 ).
Conclusion: Cucumbers contain little less than 4 grams of digestible carbohydrates per serving. They can help protect against cancer and support brain health.
14. Brussels sprouts
Brussels sprouts are another delicious cruciferous vegetable.
A half cup (78 grams) serving of cooked Brussels sprouts contains 6 grams of carbohydrates, two of which are fiber ( 50 ).
also provides 80% of the RDA of vitamin C and 137% of the RDA of vitamin K.
What is more, the controlled human studies suggest that eating sprouts Brussels can reduce risk factors for cancer, including colon cancer ( 51 52 ).
Conclusion: Brussels sprouts contain 4 grams of digestible carbohydrates per serving. They are rich in vitamins C and K and can help reduce the risk of cancer.
15. Celery
Celery is extremely low in digestible carbohydrates.
One cup (101 grams) chopped celery serving contains 3 grams of carbohydrates, 2 of which are fiber. It is a good source of vitamin K, which provides 37% of the IDR ( 53 ).
also contains luteolin , an antioxidant that shows potential to prevent and help treat cancer ( 54 ).
Conclusion: Celery provides 1 gram of digestible carbohydrates per serving. Also it contains luteolin, which may have anti-cancer properties.
16. Tomatoes
Tomatoes have a number of impressive health benefits.
Like avocados, which are technically fruits, but usually eaten as a vegetable.
They are also low in digestible carbohydrates. One cup (149 grams) of cherry tomatoes contains 6 grams of carbohydrates, two of which are fiber ( 55 ).
Tomatoes are a good source of vitamins A, C and K. They are also rich in potassium, which can help lower blood pressure and reduce the risk of stroke ( 56 ).
They have also been shown to strengthen the endothelial cells lining the arteries, and high lycopene content can help prevent prostate cancer ( 57 58 ).
tomatoes cooking increases the lycopene content and fats such as the addition of olive oil during cooking has been shown to increase absorption ( 59 ).
Conclusion: Tomatoes contain 4 grams of digestible carbohydrates per serving and are rich in vitamins and potassium. They can help protect heart health and reduce the risk of cancer.
17. The radish
Radishes are low-carb vegetables with a strong, spicy flavor.
One cup (116 grams) of raw sliced radishes contains 4 grams of carbohydrates, two of which are fiber ( 60 ).
They are very high in vitamin C, providing 29% of the RDI per serving.
Radishes are one of the Brassica vegetables, which have been shown to reduce the risk of breast cancer in postmenopausal women by changing the way the body metabolizes estrogen ( 61 ).
Conclusion :. radishes contain 2 grams of digestible carbohydrates per serving and can help reduce the risk of breast cancer in older women
18. Onions
Onions are a tasty and nutritious vegetables.
Although they are quite high in carbohydrates by weight, usually consumed in small amounts due to its robust flavor.
A half cup (58 grams) of raw onions into slices containing 6 grams of carbohydrates, one of which is fiber ( 62 ).
Onions are rich in antioxidant quercetin, which can reduce blood pressure ( 63 ).
In a study of overweight and obese women with polycystic ovary syndrome (PCOS) found that consumption of red onion reduces LDL cholesterol levels ( 64 ).
Conclusion :. Onions contain 5 grams of digestible carbohydrates per serving and can help lower blood pressure and LDL cholesterol levels
19. Eggplant
eggplant is a common vegetable in many Italian and Asian dishes.
A single cup (99 grams) serving as chopped, cooked aubergine contains 8 grams of carbohydrates, two of which are fiber ( 65 ).
is not very high in most vitamins and minerals, but animal research suggests eggplant can help reduce cholesterol and improve other indicators of heart health ( 66 ) .
also it contains an antioxidant known as nasunin in the purple pigment of your skin. Researchers have reported that nasunin helps reduce free radicals and can protect brain health ( 67 ).
Conclusion :. eggplant contains 6 grams of digestible carbohydrates per serving and can help protect the heart and brain
20. Col
cabbage has some impressive health benefits.
As a cruciferous vegetable, can help reduce the risk of certain cancers, including esophageal and gastric cancer ( 68 69 ).
One cup (89 grams) of chopped raw cabbage contains 5 grams of carbohydrates, three of which are fiber ( 70 ).
also provides 54% of the RDA of vitamin C and 85% of the RDA of vitamin K.
conclusion: cabbage contains 2 grams of digestible carbohydrates per serving. It's high in vitamins C and K and can reduce the risk of certain cancers.
21. Artichokes
Artichokes are delicious and nutritious.
An artichoke (120 grams) contains 14 medium sized grams of carbohydrates.
However, 10 grams are from fiber, so it is very low in digestible carbohydrates (net) ( 71 ).
A part of the fiber is inulin , which acts as a prebiotic feeding healthy gut bacteria ( 72 ).
What is more, artichokes can protect heart health. In one study, when people with high cholesterol drank artichoke juice, which experienced a reduction in inflammatory markers and improved function of blood vessels ( 73 ).
Conclusion :. Artichokes contain 4 grams of digestible carbohydrates per serving and can improve the health of the heart and the gut
Take Home Message
There are many tasty vegetables that can be include in a diet low in carbohydrates.
In addition to being low in carbohydrates and calories, but can also reduce the risk of disease and improve your overall health and wellness.
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