Vegetables are low in calories while high in vitamins, minerals, and other essential nutrients.
Furthermore, many of them are low in carbohydrates and high in fibre, making them ideal for low-carb diets.
A low-carb diet’s definition varies greatly. Most are under 150 grams of carbohydrates per day, and some are as low as 20 grams.
Eating more vegetables is always a good idea, whether you’re on a low-carb diet.
Here is a list of the top 21 low-carb vegetables to add to your diet.
1 – Red bell peppers
Bell peppers, also known as sweet peppers or capsicums, are loaded with vitamins and minerals.
They contain carotenoids and antioxidants that may reduce inflammation, lower cancer risk, and protect cholesterol and fats from oxidative damage.
One cup of chopped red pepper (149 grams) contains 9 grams of carbs and 3 is fiber.
It contains 93 percent of the RDA for vitamin A and 317 per cent of the RDA for vitamin C, which is frequently deficient in very low-carb diets.
Although the antioxidant content of green, orange, and yellow bell peppers varies, their nutrient profiles are similar.
Bell peppers have anti-inflammatory properties and are high in vitamins A and C. In addition, each serving contains 6 grams of digestible (net) carbs.
2 – Broccoli
Broccoli is an absolute superfood.
It belongs to the same vegetable family as kale, Brussels sprouts, radishes, and cabbage.
Studies show broccoli to reduce insulin resistance in type 2 diabetics. It may also protect against certain types of cancer, including prostate cancer.
One cup of raw broccoli (91 grams) contains 6 grams of carbs, 2 of which are fibre.
It also contains more than 100% of the RDI for vitamins C and K.
Broccoli has 4 grams of digestible carbohydrates per serving. It contains a lot of vitamin C and K, which may help reduce insulin resistance and prevent cancer.
3 – Asparagus
Asparagus is a tasty spring vegetable.
One cup (180 grams) of cooked asparagus has 8 grams of carbohydrates and 4 is fiber. It’s also high in vitamins A, C, and K.
Asparagus may help stop the growth of several types of cancer in test tubes, and studies in mice suggest it may help protect brain health and reduce anxiety.
Each serving of asparagus contains 4 grams of digestible carbohydrates. In addition, it contains various vitamins and may help protect against certain types of cancer.
4 – Mushrooms
Mushrooms have a shallow carbohydrate content.
A one-cup (70-gram) serving of raw white mushrooms contains only 2 grams of carbohydrates, one of which is fibre.
Furthermore, they have been shown to have potent anti-inflammatory properties.
In one study, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks resulted in significant antioxidant and anti-inflammatory markers improvements in men with metabolic syndrome.
Mushrooms have 1 gram of digestible carbohydrates per serving. Therefore, they can help people with metabolic syndrome reduce inflammation.
5 – Zucchini
The most common type of summer squash is zucchini, a popular vegetable. Summer squash is long and has edible soft skin.
On the other hand, winter squash comes in a variety of shapes, has an inedible rind, and is higher in carbohydrates than summer varieties.
One cup of raw zucchini (124 grams) contains 4 grams of carbs, one of which is fiber. As a result, it’s a good source of vitamin C, with each serving providing 35% of the RDI.
Yellow Italian squash and other summer squashes have similar carbohydrate and nutrient profiles to zucchini.
Summer squash, such as zucchini, has 3 grams of digestible carbs per serving and is high in vitamin C.
6 – Spinach
Spinach is a leafy green vegetable with numerous health benefits.
According to the researchers, it can help reduce DNA damage. It also protects the heart and may reduce the risk of common eye diseases such as cataracts and macular degeneration.
Furthermore, it is a good source of several vitamins and minerals. For example, one cup (180 g) of cooked spinach contains more than ten times the RDI for vitamin K.
Spinach has a low carbohydrate content, but the carbs become more concentrated as the leaves cook down and lose volume.
One cup of cooked spinach, for example, has 7 grams of carbs and 4 grams of fiber, whereas one cup of raw spinach has 1 gram of carbs and nearly 1 gram of fiber.
Cooked spinach has 3 grams of digestible carbs per serving, is high in vitamin K, and promotes heart and eye health.
7 – Cauliflower
Cauliflower is a low-carb vegetable that is both versatile and popular.
It has a mild flavor and can be used in place of potatoes, rice, and other high-carb foods.
One cup (100 grams) of raw cauliflower has 5 grams of carbohydrates, and 3 is fiber. It’s also high in vitamin K and contains 77% of the RDI for vitamin C.
Like other cruciferous vegetables, it has been linked to a lower risk of heart disease and cancer.
Cauliflower has 2 grams of digestible carbohydrates per serving. It is also high in vitamins K and C, which may aid in the prevention of heart disease and cancer.
8 – Green Beans
Green beans are also known as snap beans or string beans.
They belong to the legume family, which also includes beans and lentils. They do, however, have significantly fewer carbs than most legumes.
One cup (125 g) of cooked green beans contains 10 grams of carbs, 4 of which are fiber.
They’re high in chlorophyll, which animal studies indicate may help prevent cancer.
They also contain carotenoids, which have been linked to improved brain function during aging.
Green beans contain 6 grams of digestible carbs per serving and antioxidants that may aid in cancer prevention and brain protection.
9 – Lettuce
Lettuce is one of the low-carb vegetables available.
One cup (47 grams) of lettuce has 2 grams of carbohydrates, one of which is fiber.
Depending on the type, it may also be a good source of specific vitamins.
For example, Romaine and other dark-green varieties are high in vitamins A, C, and K.
They also contain a lot of folates. Folate aids in the reduction of homocysteine levels, a compound linked to an increased risk of heart disease.
One study of 37 women found that eating high-folate foods for five weeks reduced homocysteine levels by 13% compared to a low-folate diet.
Lettuce has 1 gram of digestible carbohydrates per serving. In addition, it’s high in several vitamins, including folate, which may reduce the risk of heart disease.
10 – Garlic
Garlic is well-known for its immune-boosting properties.
According to research, it may increase resistance to the common cold and lower blood pressure.
Although it is a high-carb vegetable by weight, the amount consumed in one sitting is typically minimal due to its strong flavor and aroma.
One garlic clove (3 grams) contains 1 gram of carbs, part of which is fiber.
Each clove of garlic contains 1 gram of digestible carbohydrates. Therefore, it may lower blood pressure and boost immune function.
11 – Kale
Kale is a trendy vegetable that is also very nutritious.
It’s high in antioxidants like quercetin and kaempferol.
These have been shown to lower blood pressure and may aid in the prevention of heart disease, type 2 diabetes, and other diseases.
One cup (67 grams) of raw kale has 7 grams of carbohydrates, one of which is fiber. It also contains 206 percent of the RDA for vitamin A and 134 percent of the RDA for vitamin C.
A high vitamin C intake has been shown to improve immune function and increase the skin’s ability to fight damaging free radicals, which can hasten age.
Kale has 6 grams of digestible carbohydrates per serving. In addition, it contains more than 100 percent of the RDI for vitamins A and C and is high in antioxidants.
12 – Cucumbers
Cucumbers are low in carbohydrates and highly refreshing.
One cup (104 grams) of chopped cucumber has 4 grams of carbs, with less than 1 gram of fiber.
Although cucumbers are low in vitamins and minerals, they contain a compound called cucurbitacin E, which may have health benefits.
Test-tube and animal studies indicate that it has anti-cancer and anti-inflammatory properties and the potential to protect brain health.
Cucumbers have less than 4 grams of digestible carbs per serving slightly. Therefore, they may aid in cancer prevention and brain health.
13 – Brussels Sprouts
Another tasty cruciferous vegetable is Brussels sprouts.
Cooked Brussels sprouts contain 6 grams of carbs, 2 of which are fiber.
It also contains 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.
Furthermore, human studies indicate that eating Brussels sprouts may reduce cancer risk factors, including colon cancer.
Each serving of Brussels sprouts contains 4 grams of digestible carbohydrates. As a result, they are high in vitamins C and K and may help reduce cancer risk.
14 – Celery
Celery has a shallow digestible carbohydrate content.
A one-cup (101-gram) serving of chopped celery contains three grams of carbohydrates, two of which are fiber. As a result, it’s a good source of vitamin K, providing 37% of the RDI.
It also contains luteolin, an antioxidant with the potential to both prevent and treat cancer.
Celery contains 1 gram of digestible carbohydrates per serving. It also contains the antioxidant luteolin, which has anti-cancer properties.
15 – Tomatoes
Tomatoes have a plethora of health benefits.
They, like avocados, are technically fruits but are commonly consumed as vegetables.
They are also low in digestible carbohydrates. For example, one cup of cherry tomatoes (149 grams) contains 6 grams of carbs and 2 is fiber.
Tomatoes are high in vitamins A, C, and K. They’re also high in potassium, which can help lower blood pressure and reduce the risk of stroke.
They’ve also been shown to help strengthen the endothelial cells that line your arteries, and their high lycopene content may aid in the prevention of prostate cancer.
Cooking tomatoes increases their lycopene content, and adding fats like olive oil during cooking has been shown to increase absorption.
Tomatoes are high in vitamins and potassium and contain 4 grams of digestible carbs per serving. As a result, they may benefit heart health and lower cancer risk.
16 – Radishes
Radishes are Brassica vegetables with a peppery, sharp flavor.
One cup (116 g) of raw sliced radishes has 4 grams of carbs, 2 of which are fiber.
They’re high in vitamin C, providing 29% of the RDI per serving.
Radishes may also lower the risk of breast cancer in postmenopausal women by altering how the body metabolizes estrogen.
Radishes have 2 grams of digestible carbohydrates per serving and may help lower the risk of breast cancer in older women.
17 – Onions
Onions are flavorful and nutritious vegetables.
Despite being high in carbs by weight, they are usually consumed in small amounts due to their robust flavor.
A half-cup (58 g) of sliced raw onions has 6 g of carbs, 1 of which is fiber.
Onions are high in quercetin, an antioxidant that may help lower blood pressure.
One study found that eating red onions reduced LDL cholesterol levels in overweight and obese women with polycystic ovary syndrome (PCOS).
Onions have 5 grams of digestible carbohydrates per serving and may help lower blood pressure and LDL cholesterol.
18 – Eggplant
Eggplant is a popular vegetable in Italian and Asian cuisine.
A one-cup (99-gram) serving of chopped, cooked eggplant has 8 grams of carbohydrates, 2 of which are fiber.
Although it is low in most vitamins and minerals, animal studies suggest that eggplant may help lower cholesterol and improve other markers of heart health.
In addition, the purple pigment of its skin contains nasunin, an antioxidant. According to studies, nasunin helps reduce free radicals and may protect brain health.
Each serving of eggplant contains 6 grams of digestible carbs, which may help protect heart and brain health.
19 – Cabbage
Cabbage has numerous health benefits.
It may help reduce the risk of certain cancers, such as esophageal and stomach cancer because it is a cruciferous vegetable.
One cup of chopped raw cabbage (89 grams) contains 5 grams of carbs and 3 is fiber.
It also contains 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.
Cabbage has 2 grams of digestible carbohydrates per serving. It’s high in vitamins C and K and may help prevent certain cancers.
20 – Artichokes
Artichokes are both tasty and nutritious.
14 grams of carbs are found in one medium-sized globe artichoke (120 grams).
However, it contains 10 grams of fiber, making it very low digestible (net) carbs.
Inulin is a type of fiber that acts as a prebiotic, feeding healthy gut bacteria.
Furthermore, artichokes may be beneficial to heart health. In one study, people with high cholesterol who drank artichoke juice saw a decrease in inflammatory markers and improved blood vessel function.
Artichokes have 4 grams of digestible carbohydrates per serving and may benefit gut and heart health.
A low-carb diet can include a variety of tasty vegetables.
They may reduce your risk of various diseases and improve your overall health and well-being and be low in carbs and calories.