Our body needs every fruit and vegetable in a proper amount. Both fruits and vegetables contain nutrients that are essential for our body. These nutrients control and maintain the proper functioning of the body. Moreover, it has been proved that food can greatly reduce the risk of many diseases like cancer. Low carb vegetables are low calories but rich in nutrients.
People who are conscious about their weight and diet usually look toward fruits and vegetables as they are low fat and calories food which make them appealing choice. But you will wonder to know that either fruit or vegetables are low carb or high carb food? The answer is that they don’t contain many carbohydrates and the amount of carbs varies so, choosing the appropriate one and taking its right amount will help you maintain your health. In this way, you can enjoy the benefits of vegetables and fruits.
The definition of a low-carb diet varies widely. Most are 150 g of carb per day, but some go as low as 20 g per day. Whether you are on a low-carb diet or high carb diet, eating vegetables is always good for your health.
Usually, vegetables contain less amount of carbohydrates as compared to fruits. Fruits contain a higher amount of naturally occurring sugar. These sugars in the appropriate amount are good for health, these sugars are of three types, glucose, fructose, and sucrose.
Low Carb Vegetables
Vegetables are high in fiber and low in calories. They contain other healthy components too like vitamins, minerals, and phytochemicals. Vegetables have higher water content. And low carb content. Following are some best low-carb vegetables that you should use.
They are considered an essential part of a salad. They are very nutritious and refreshing but contain a pretty low amount of carb in them.
Peeled, they contain 2.16 g of carb
Unpeeled, they contain 3.63 g
2. Iceberg lettuce
This is the latest and popular vegetable that is also nutritious. It is also a low-carb vegetable with only 2.97 g per 100 g. it is usually paired with other low carb vegetables to make a healthy salad. This will be good for health with low carbohydrates but contain plenty of nutrients.
3. White mushrooms
Mushrooms contain 3.26 g of carb per 100g. They are mixed with egg white omelet to make a healthy breakfast containing low carb. They have anti-inflammatory properties.
It contains 2.97 g per 100 g, the same as that of iceberg lettuce. It is mainly used in salads, casseroles, or filled with unsweetened nut butter.
Spinach contains 3.63 g of carb per 100 g. It is just like 1 g per cup so, you can load up the spinach salads along with lean chicken breast and strawberries.
6. Swiss chard
Swiss chard contains 3.74 carbs per 100 g. it is a nutrient-dense leafy vegetable. It is mainly used in soups and sautéed with garlic.
Broccoli contains 6.64 g of carbs per 100 g. It is a nutrient-dense cruciferous vegetable. Raw broccoli also contains 2.6 g of fiber and hence net carb of 4.04 g per 100 g. it is used in raw form in salads, or lightly steamed or some people prefer it in stir-fry tossed with garlic., ginger, and a touch of olive.
It decreases insulin resistance in type 2 diabetics.
8. Bell peppers
Bell peppers have only 5.88 g of carb per 100 g. It is a light crunchy snack when it is raw or excellent sautéed with your favorite vegetables. They are also known as sweet peppers or capsicum. They also contain antioxidants called carotenoids that are useful in reducing inflammation. It also protects cholesterol and fats from oxidative damage.
It contains just 3.11 g per 100 g. it is usually zoodles with noodles with the help of a spiralizer or serrated peeler. This will become alternative pasta having low carb.
It can also be used as thin sliced and grilled or roasted and then layered with some other vegetables and sauces for low carb lasagna.
It is a common type of summer squash and comes in a variety of shapes.
It contains just 4.97 g of carbs per 100 g and also contains 2.0 g of fiber, hence net carb will be 2.97 g per 100 g. you can enjoy its florets, as well as you can also turn it into alternative rice or grain.
It can also be enjoyed as a side dish after grating with a food processor. In this way, it can be served in cooked or raw form. It can be mixed with other vegetables and protein a topped with your favorite dressing.
Asparagus contains 3.88 g of carb per 100 g. It is usually steamed or roasted by brushing with a little amount of olive oil in the oven or grill. You can top it off with lemon juice.
It is a spring vegetable. It helps to reduce the risk of cancer and protect brain health and reduces anxiety.
13. Alfalfa sprouts
Alfalfa sprouts contain 2.1 g of carb per 100 g. They are used as low carb, nutritious salad topper.
Radishes contain just 3.4 g of carb per 100 g. Some people consider them as overlooked, but they are tasty and nutritious as well. Their slices are used in salads. You can enjoy the whole radishes with salt or by dipping them into your favorite spread or dressing.
Arugula contains 3.65 g of carbs per 100 g. It is a versatile leafy green vegetable. It has a flavor of peppery-spicy quality and also contains useful components like vitamin A, vitamin K, Vitamin C, calcium, and foliates.
Arugula is mainly used in salads. It can also be mixed with other vegetables to form soups or stews etc.
It contains just 4.48 g of carb per 100 g and has a sturdy lea, which is used as lettuce wraps. It can be enjoyed raw or cooked or even in the grilled form.
They have just 3.89 g of carbs per 100 g. They can be enjoyed as an easy, healthy snack with a pinch of salt or pepper, as topping on salads. It can also be cooked into soups. Tomatoes are also used to make sauces.
18. Pickled vegetables
Pickled vegetables from cucumber, cabbage, kimchi, sauerkraut are also low carb vegetables. You should use fermented vegetables in addition to pickled ones because fermented vegetables contain gut-healthy probiotics.