Vegetables are low in carbs but rich in vitamins, and other important nutrients and minerals. In addition, low carb vegetables are high in fiber, making ideal for low-carb diets. The low-carb diet varies widely. Most are below 150 grams of carbs per day, and some go as low as 20 grams per day.
Low carb vegetables growing above ground and can be eaten freely. High carb vegetables growing below ground, so you’ll have to be more careful with them especially potatoes. In this article, you have a suggestion for low carb vegetables and high carb foods to avoid.
Low Carbs Vegetables
Leafy Vegetables
Leafy vegetables have low carbs. Leafy Vegetables also rich in vitamin K, phytonutrients, and minerals. All numbers are net carbs per 100 grams.
Learn more about : Vitamin K Benefits, Daily Allowance, Sources & Supplement
Raw alfalfa sprouts is a low carb vegetable has 0.7 grams of carbohydrates per 1 cup.
Spinach an extremely low carb vegetable has just over 1 gram per 1 cup raw and 3.4 grams per one-half cup when it’s cooked.
Swiss chard has nearly 1.4 grams per 1 cup when eaten raw. While it’s cooked, it has about 3.6 grams per one-half cup.
Raw kale serve as low carb vegetables have less than 1 gram per 1 cup.
Stem Vegetables
Stem vegetables are slightly more carbohydrates than leafy vegetables but safe for most low-carb diets. All numbers are net carbs per 100 grams.
White mushroom has 2 grams of carbohydrates per 1 cup when raw. When cooked, they’re 4 grams per one-half cup.
Celery is very low in carbohydrate. One medium stalk contains 1.2 grams of carbohydrate. Half of the carbohydrate comes from fiber, making it a good source of fiber.
Asparagus is low in carbohydrate and high in fiber. One-half cup contains only 3.7 grams carbohydrate. It delivers seven percent of your daily fiber needs.
Cauliflower is one of the popular low carb vegetables. It can be used as a replacement for potatoes, rice, and other higher-carb foods. One cup of raw cauliflower contains nearly 5 grams of carbs, 3 of which are fiber.
Broccoli is another great option of low carb vegetables that can replace pasta, rice or potatoes. It has 6 grams per 1 cup raw.
Seeded Vegetables
All numbers are net carbs per 100 grams.
- Avocados have approximately 6.5 grams of carbohydrates per one-half cup, raw and cubed.
- Cucumbers with their peels have roughly 2 grams per one-half cup when sliced and raw.
- Green beans have nearly 3.5 grams per raw one-half cup. One-half cup of cooked green beans is about 5 grams.
- Summer squash has roughly 5 grams per 1 sliced raw cup and nearly 3.4 grams per cooked sliced one-half cup.
- Zucchini has about 3.5 grams per 1 cup when raw and sliced. One-half cup of cooked, sliced zucchini has about 2.4 grams.
- Green bell peppers and red peppers have approximately 3.5 grams and 4.5 grams respectively per one-half cup when raw and chopped.
- Green onions have almost 4 grams per one-half cup when raw and chopped.
- Carrots are also low carb vegetables, when raw and chopped, have approximately 6 grams per one-half cup. Raw baby carrots have roughly 4 grams per one-half cup.
- Onions have almost 7.5 grams per one-half chopped raw cup.
- Beets have around 6.5 grams per one-half raw cup.
- Leeks have nearly 6.3 grams per one-half raw cup.
High Carb Foods to Avoid
Carbs to avoid those are sweeter and have a starchier texture. Following are high carbs that should be avoided who are in low carbs diet-
Parsnips have roughly 12 grams of carbohydrates per one-half cup of raw slices.
Winter squashes– butternut, acorn, and spaghetti squash, possess over 10 grams and up to 15 grams in the example of acorn squash per one-half cup when cooked.
Corn is high carbs to avoid, has to approach 16 grams per one-half cup.
One-half cup of cooked potatoes with or without skin have approximately 16 grams.
Water chestnuts have approached 10 grams in just 1 ounce.
Sweet potatoes are high carb foods to avoid, hold nearly 21 grams per one-half cup when cooked with skin.
Artichokes have approximately 14 grams per medium-size artichoke.
Baked yellow plantains are high carbs to avoid, have nearly 29 grams per one-half cup. Boiled green plantains have nearly 20 grams per one-half cup.
