Vegetables are packed with the essential nutrients such as protein, iron, vitamins and minerals. And, are low in calories as well which makes them best to consider them while reducing weight. In addition to this many veggies are low in carbohydrates as well and that’s why those vegetables are ideal to add in low-carbs diet. The definition of low-carbohydrate diet varies from person to person. Some believe it should be less than 150 grams and some believe it should be below 20 grams day. Whatever, the definition of low-carb diet is, we have listed below low carb vegetables that have carbohydrate less than 21 grams. Read more to know list of vegetables with low carbs.
Advantages of Low-Carb Diet:
- It promotes weight loss
- Keeps you full for long
- Controls blood pressure and insulin
- Reduce the risk factors of heart diseases
- Reduce the risk of cancers
List of Low Carb Vegetables:
1.) Bell Peppers- Low Carb Vegetables
Also, known as capsicum or sweet peppers, bell peppers have negligible amount if carbs. Bell peppers are packed with some amazing nutrients. They have an antioxidant, known as carotenoids that helps to reduce the inflammation. It also reduces the risk of cancer and is low in cholesterol as well. In addition to this, it protects from oxidative damage.
A single cup of chopped bell peppers has approximately 9 grams of carbohydrates that is quite sufficient for the body. Also, it provides, vitamins and fiber. To get a best out of it, you can prepare a nice snack with all the bell peppers together and some seasoning to add nice taste to it.
2.) Broccoli- Vegetables with Low Carbs
Next in the list of low carbs vegetable we have is broccoli. Nothing could be as as nutritious as green leafy vegetable and this vegetable is no less than any. It is one of the superfoods and therefore, one must include this in his or her diet. Coming back to its advantages, according to the studies this super vegetable can help to reduce the insulin resistance. Moreover, it prevents cancers. One cup of broccoli has 6 grams of carbs and fiber. You can prepare a green salad with a dash of seasoning or can add chopped broccoli in the pasta to add some nutrient value to it. Or can simply prepare a yummy green dish with it.
3.) Mushrooms- Low Carb Vegetables
Mushroom is probably one of the most under rated vegetable when it comes to the nutrient content present in it. However, to your surprise the vegetable has extremely low amount of carbohydrates. That means if you are planning to reduce weight, then you can add this vegetable in your diet. Another advantage of this veggie is that it is a rich source of vitamin D. In western countries, more than 40 % women are found with deficiency of vitamin D. And the percentage increases in some countries where you hardly get exposed to the sun. Since sunlight is also rich source of vitamin D. So, if you too are vitamin D deficient then you must add mushroom in your diet. You can prepare mushroom soup or can add into your pasta. Or simply prepare a nice dish out of it. However, the raw form of the mushroom has most nutrients and when it is cooked the nutrients are depleted. So, it better to have it raw or baking is also a nice alternative.
4.) Spinach- Vegetables with Low Carbs
How can we forget Popeye’s favorite vegetable i.e. spinach? We all have grown watching Popeye-the seller man (cartoon series) who used to have spinach to prove is muscularity and protect her mousse Olive. The cartoon series made us fell in love with this amazing green vegetable called spinach. Spinach is low in carbohydrates and is packed with most of the nutrients like iron, vitamins, calcium and minerals like zinc and potassium. A cup of cooked spinach gives approximately 7 grams of carbs and 4 grams fiber. A cup of raw spinach provides 1 gram of carbs that is quite low amount. You can prepare a broth of spinach, or a classy green salad along with broccoli or can add chopped spinach into your favorite soup.
5.) Cauliflower- Low Carb Vegetable
Another vegetable that fits best in the list of low carbs vegetables is cauliflower. This versatile vegetable is low in carbohydrate and is packed with the essential nutrients. Since it has a mild taste this it is a good substitute of rice, potatoes and other high carbs foods. A single cup of raw cauliflower provides 5 grams of carbs, including 3 grams of fiber. In addition to this amazing vegetable is high in vitamin K and vitamin C.
In addition to this, it is one of the cruciferous vegetable that helps to reduce the risk of heart diseases. You add leaves of cauliflower into the soup or can prepare a delicious wrap. Or can simply have mix it with other GLV to get a nutrient packed plate of salad.
6.) Lettuce- Low Carb Diet
Another green leafy vegetable that has made to the list of low carbs vegetable is lettuce. We cannot tell you enough how essential this vegetable is, specially for the one, who is planning to reduce weight. One cup of raw lettuce has only 2 grams of carbs.
In addition to this lettuce is a great source of other nutrients such as vitamin A, K and C. It is also high in folate like other varieties of green leafy vegetables. Folate helps to reduce the level of homocysteine. It is a compound that increases the risk of heart diseases. A plate full of green vegetables with lettuce is the best option to have. Alternatively, you can drink lettuce juice mixed with lemon and other green leafy vegetables juice.
7.) Kale- Low Carbs Diet
Kale is one of the best low carbs vegetables. One cup of raw kale has only 7 grams of carbs. As far as other nutrients are concerned it is packed with vitamins and antioxidants like kaempferol and quercetin. Moreover, this is the best vegetable to have in order to lower the high blood pressure. Not only this, it also reduces the risk of coronary heart diseases and type 2 diabetes.
Kale is also known as anti-aging vegetable since it has vitamin C that helps to reduce the process of aging and fight with the free radicals that leads wrinkles and blemishes. To conclude this superfood, is not only good for health in fact it is good for skin as well and also supports weigh loss.
8.) Brussel Sprouts- Low in Carbs
This cruciferous vegetable not only taste goods in fact, it is also packed with important nutrients as well. A half cup of Brussel sprout gives 6 grams of carbs that include fiber as well. According to some studies, regularly eating Brussel sprouts helps to reduce the risk factor of cancers. Moreover, it has vitamins, proteins and iron as well which is equally food for the health. You can prepare a broth of Brussel sprouts or a plate of green vegetables with Brussel sprouts and seasoning will also do. Or why don’t to you show off your culinary skills and prepare an amazing dish out of it. Alternatively, you can have it as a side dish as well. Too many options for you!
9.) Tomatoes- Low Carb Vegetables
Tomatoes are next in our list of low carbs vegetables. Well, for some tomato is vegetable and for some it is a fruit. In any of the way it is low in carbohydrate. A single cup of cherry tomatoes gives 6 grams of carbs that is quite low number. Isn’t? Apart from this tomatoes are rich in antioxidants called caratenoids that adds color to this vegetable. Moreover, it is fair source of vitamins like vitamin A, C and K. Well that’s not it. This super vegetable or fruit or whatever you want to consider it, is a good source of minerals like potassium and zinc. It helps to reduce the BP and the risk of stroke as well.
10.) Eggplant- Low Carb Vegetables
Also, known as brinjal, eggplant is low in carbohydrates. One cup of cooked or chopped eggplant gives 8 grams of carbohydrate including fiber. Moreover, it is high in vitamins. Also, it reduces the cholesterol level and improves the heart health. In addition to this, it has some antioxidants as well which tends to reduce the free radicals also protect brain health. You can consume this amazing vegetable in number of ways.
