Are you looking for the best low carb vegetables list to shop? The best and the worst which vegetables are suitable for a low carb diet? There are two very simple rules: Vegetables that grow on the surface are low in carbohydrates and can be eaten at will.
Vegetables are low calorie foods and high in fiber, vitamins, minerals and phytonutrients. They are ideal for organizing your control plans or weight reduction, due to its low carbohydrate content. A low carb diet should contain less than 150 grams of carbohydrates per day. Even some feeding plans are so restrictive that they recommend less than 20 grams a day.
Regardless of whether you carry this type of diet or not, including vegetables in your diet is an excellent idea.
Here is a list of 20 best low carb vegetables that you can include in your diet
1. Sweet Chili, Morrón Pepper or Capsicum
Recognized for its rich flavor and high antioxidant content, it reduces cellular inflammation and decreases the risk of cancer and heart disease. These antioxidants, called carotenoids, also protect cholesterol and fats from your body, preventing them from being damaged by oxidative.
A cup of chopped bell pepper, approximately 150 grams, contains nine grams of carbohydrates, of which three are pure fiber.
Pepper provides 93% of the vitamin A you need per day and 317% of vitamin C.
The bell pepper yellow, orange or red, they have practically the same content and the same characteristics; however, red contains more antioxidants.
Known to be a functional food, it belongs to the cruciferous family, such as:
- Brussels sprouts
- Scientific research has shown that broccoli decreases insulin resistance in type 2 diabetics
It is also believed that broccoli reduces the risk of cancer, including prostate cancer.
One cup of broccoli, approximately 90 grams, contains six grams of carbohydrates, of which two are fiber.
In addition to this, it contributes 100% of the recommended daily intake of vitamins K and C.
Asparagus stand out on other vegetables for its fresh flavor.
A cup of asparagus, approximately 180 grams, contains eight grams of carbohydrates, of which four grams are fiber.
Asparagus is a good source of vitamins K, C and A.
Laboratory studies found that asparagus prevents the growth of certain types of cancer.
Studies in mice found that asparagus promotes brain health and reduces anxiety.
Mushrooms are extremely low in carbohydrates, compared to other vegetables.
However, that is not the reason why they are better known and appreciated in the kitchen. The flavor of the mushrooms has been its success over the years and can be included in dishes from different parts of the world, due to its consistency, smooth texture and neutral flavor.
A cup of mushrooms, approximately 70 grams, contains only two grams of carbohydrates, one of which is fiber.
Mushrooms have been shown to have strong anti-inflammatory properties.
In a study of men who consumed 100 grams of mushrooms for 16 weeks, significant improvements were found in:
- Markers of oxidative stress
- Anti-inflammatory markers
Whether in salads, main courses, quesadillas, sandwiches or baguettes, including mushrooms in your diet is highly recommended.
After the mushrooms, another of the most popular vegetables, are pumpkins.
Due to its great variety (Italian, Chilacayote, Castile, Monte, Texan, etc.) a great variety of dishes can be made. You can play with its flavors, textures, smells, colors and seeds to prepare pasta, drinks, breads, sweets, stews, soups, etc.
There are two varieties of pumpkin:
- Of summer
- Of winter
The summer squashes are elongated and soft-shelled.
Winter squashes have round and oval shapes, and contain more carbohydrates than summer ones.
If you want to eat a low carb diet, winter squashes, like Italian pumpkin, are the best option for you.
One cup of raw Italian squash, approximately 120 grams, contains four grams of carbohydrates, one of which is fiber.
Italian squash is a good source of vitamin C, providing 35% of the recommended daily intake.
This green leafy vegetable helps prevent damage to your DNA.
Spinach protects your heart and can reduce the risk of common eye diseases like:
- Macular degeneration
- It is an excellent source of vitamins and minerals
A cup of cooked spinach, approximately 180 grams, gives your body more than ten times the recommended vitamin K in a day.
Spinach is low in carbohydrates, both cooked and raw, however, the greater the cooking, the higher the concentration of carbohydrates. One cup of cooked spinach contains seven grams of carbohydrates, of which four are fiber. While a cup of raw spinach contains one gram of carbohydrates, of which almost one gram is fiber.
Cauliflower is an excellent vegetable to add to your dishes. With its low carb content and mild taste, which goes unnoticed, it is very easy to include it in any recipe.
It can be used as a substitute for potatoes, rice, flour or other foods high in carbohydrates.
One cup of cauliflower contains five grams of carbohydrates, of which three are fiber.
Cauliflower is also high in vitamin K, providing 77% of your daily requirement.
As with other cruciferous vegetables, cauliflower is associated with a lower risk of heart disease and cancer.
Green beans, also known as green beans, green beans, beans, green beans or green beans, are part of the legume family, as well as beans, lentils, beans, peas and chickpeas. But green beans contain much less carbohydrates.
A cup of green beans, approximately 125 grams, contains ten grams of carbohydrates, of which four are fiber.
Due to their characteristic color, they are high in chlorophyll. Studies in animals suggest that chlorophyll can protect against cancer.
In addition, its high contents of carotenoids are associated with better brain function during aging.
Of all the vegetables the lettuce is one of the lowest in carbohydrates.
A cup of lettuce, approximately 50 grams, contains two grams of carbohydrates, one of which is fiber.
According to the type of lettuce, it is the concentration of its vitamins.
For example, the lettuce orejona and other kinds of dark green lettuce, are high in folic acid, vitamins A, C and K.
Consuming adequate amounts of folic acid is associated with a lower risk of heart disease.
Folic acid lowers the levels of homocysteine, a chemical that your body naturally produces, but which is linked to an increased risk of heart disease.
A study conducted with women, for five weeks, found the following:
The group of women who ate foods high in folic acid reduced their homocysteine levels by 13%, compared to the group of women who took a diet low in folic acid.
10. Curly kale
It is a vegetable that has many nutritional benefits, is loaded with antioxidants such as quercetin and kaempferol that help lower blood pressure. They also protect you from heart disease, type 2 diabetes and other diseases.
A cup of kale, about 70 grams, contains seven grams of carbohydrates, one of which is fiber.
Kale also contributes to your body:
- 206% of the recommended daily intake of vitamin A
- 134% of the recommended daily intake of vitamin C
Consuming high amounts of vitamin C, improves the function of the immune system, increases your body’s ability to combat the damage caused by free radicals and decreases the symptoms of aging.
It is low in carbohydrates and has a refreshing taste. It can be prepared as much in drinks as salads and garnishes; It can be added to vegetable creams to give them thickness, and can even be combined with breads and desserts to vary their flavors.
A cup of chopped cucumber, 100 grams approximately, contains four grams of carbohydrates, of which one gram is fiber.
Cucumbers are high in vitamins, minerals and a phytonutrient called curcubitacin E that has a positive impact on your health.
Studies in laboratory and animal tests suggest that consuming cucumber decreases the risk of cancer and inflammatory diseases and, additionally, protects the health of your brain.
12. Brussels sprouts
They are also part of the cruciferous and have all their benefits.
Half a cup of cooked Brussels sprouts, approximately 80 grams, contain six grams of carbohydrates, of which two are fiber.
It provides 80% of the total vitamin C recommended in the day and 137% of the vitamin K.
Scientific studies conducted in humans suggest that consuming Brussels sprouts reduces risk factors for cancer, including colon cancer.
It is a crispy and fresh vegetable with a strong flavor, extremely low in digestible carbohydrates.
A cup of chopped celery, approximately 100 grams, contains three grams of carbohydrates, of which two grams are fiber.
Celery is a good source of vitamin K, contributing 37% of the recommended daily intake and contains luteolin, an antioxidant that prevents cancer and helps its treatment.
They have countless benefits for your health, although in reality they are not vegetables, but fruits. Even so, tomatoes have a low amount of digestible carbohydrates.
A cup of cherry tomato, approximately 150 grams, contains six grams of carbohydrates, of which two grams are fiber.
Tomatoes are a good source of vitamins K, C and A.
They are high in potassium, which helps you:
- Reduce the risk of heart attacks
- Decrease blood pressure
- The tomato contains lycopene, this phytonutrient is known to strengthen the endothelial cells lining your arteries and decrease the risk of prostate cancer
Consuming cooked tomatoes increases the concentration of lycopene and if the tomatoes are cooked together with olive oil, it increases the absorption of lycopene in your body.
It is a vegetable with a strong flavor and similar to pepper. It is characterized by being low in carbohydrates and high in fiber.
A cup of radishes, approximately 115 grams, contains four grams of carbohydrates and half of them are fiber).
They contain 29% of the recommended daily intake of vitamin C per serving.
Radishes are part of the vegetables known as cruciferous or brassica.
Cruciferae may reduce the risk of breast cancer after menopause.
Its mechanism of action intervenes in the metabolism of estrogen and therefore mainly benefits postmenopausal women.
It is delicious and very nutritious.
Who has not enjoyed a roasted onion, fried or pickled with tacos, toasts, cakes or any dish?
Half a cup of sliced onion, approximately 60 grams, contains six grams of carbohydrates, one of which is fiber.
Although the onion is relatively high in carbohydrates, it is consumed in small quantities because of its strong and spicy flavor.
Onions are high in quercetin, which helps your body lower blood pressure.
A study of overweight women with polycystic ovary syndrome found that consuming red onions decreased LDL cholesterol levels.
Eggplant consumption is very common in Asia and Italy.
Eggplant does not contain significant amounts of vitamins and minerals. Although scientific research suggests that eggplant can help lower cholesterol.
Eggplant contains, in the pigmentation of your skin, an antioxidant called nasunin that helps reduce free radicals in your body and protects your brain health.
A cup of cooked chopped aubergine, approximately 100 grams, contains eight grams of carbohydrates, of which two grams are fiber.
It has impressive benefits for your health.
It belongs to the cruciferous family and helps reduce the risk of certain types of cancer such as:
Cabbage provides your body with 54% of the recommended daily intake of vitamin C and 85% of the recommended daily intake of vitamin K.
A cup of chopped cabbage, approximately 90 grams, contains five grams of carbohydrates, of which three grams are fiber.
Because of its crunchy consistency, it is one of the favorite vegetables in the kitchen. It can be added to soups, broths, appetizers and salads.
You can eat it with lemon, avocado, spices and even fruits.
Take a healthy diet and take care of your body is a delicious experience if you include vegetables as versatile as cabbage.
They are green vegetables and a shell similar to scales. It tastes delicious, but this is not the only thing that makes it stand out; It is high in fiber and promotes the health of your heart.
A medium piece of artichoke, 120 grams, contains fourteen grams of carbohydrates, of which ten grams are fiber.
Part of the fiber that the artichoke contains is inulin, soluble fiber, which acts as a prebiotic feeding the bacteria in your intestines.
A scientific study conducted on people with high cholesterol levels, who drank artichoke juice, experienced a reduction in inflammatory markers and improved the function of their blood vessels.
Due to its positive effects on the immune system, you can find it as a supplement in almost all health food stores.
But it is not necessary to consume it that way, why not enjoy its flavor and experience it in exquisite dishes?
Scientific studies have shown that garlic helps your body fight the flu and lower blood pressure.
Although garlic is a vegetable high in carbohydrates, the amount consumed is very low due to its strong flavor and aroma.
A medium garlic clove, about three grams, contains one gram of carbohydrates, with a minimum amount of fiber.