Vegetables are not very calorific but are high in minerals, vitamins and other important nutrients.
Furthermore, many are low in carbohydrates and are high in fiber, making them suitable for diets with low carbs.
A low-carb diet differs greatly. The majority of them are less than 150 grams of carbohydrates daily, while some can go as just as low as 20 grams per day. No matter if you're on the low-carb diet or otherwise, eating more vegetables is always a great option.
Here's 21 of the most nutritious vegetables that are low in carbs to add to your daily diet.
1. Bell Peppers
Bell peppers commonly referred to as capsicums or sweet peppers are extremely nutritious.
Carotenoids are antioxidants which may help reduce inflammation as well as reduce cancer risk and shield cholesterol , as well as fats from damage caused by oxidative stress.
A cup (149 grams) of red pepper chopped has 9 grams of carbohydrates 3 of them comprise fibre.
It is 93 percent of Reference Daily Intake (RDI) for vitamin A, and an impressive 317 percent of RDI in vitamin C which is typically lacking in extremely low carb diets.
Yellow, orange, and green bell peppers have the same nutritional profile, however their antioxidant content may differ.
Bell peppers can be used to treat inflammation and rich in Vitamins A and C. They have the equivalent of 6 grams digestive (net) carbohydrates per portion.
2. Broccoli
Broccoli can be described as a real superfood. It's part of the family of cruciferous vegetables that includes kale Brussels sprouts, carrots, and cabbage.
Research has shown that broccoli could lower the resistance to insulin among type 2 diabetics. It's also believed to protect against various types of cancers, such as prostate cancer.
A cup (91 grams) of raw broccoli has the equivalent of 6 grams of carbs, two from which contain the fiber. It also supplies more than 100 percent more than 100% RDI for vitamin C and K.
Broccoli has the equivalent of 4 grams digestible carbohydrates per serving. It's rich of vitamins C and K. It can decrease insulin resistance and in preventing cancer.
3. Asparagus
Asparagus can be described as an amazing spring vegetable. A cup (180 grams) of asparagus cooked contains 8 grams of carbohydrates and 4 grams of fiber. It's also a great supply of vitamin A C as well as K.
Test-tube studies have revealed asparagus could help in stopping the growth of different kinds of cancers, and studies on mice suggest that it can help protect the brain and ease anxiety.
Asparagus has 4 grams of digestible carbs in each serving. It's a great source of many vitamins that can to fight certain kinds of cancer.
4. Mushrooms
Mushrooms are very low in carbohydrates. One cup (70-gram) portion of white, raw mushrooms is only 2 grams of carbohydrates, one in which fibre.
Furthermore, they've been found to have powerful antioxidant properties. In a study on people with metabolic syndrome eating 3.5 grams (100 grams) of white mushrooms for 16 weeks produced significant improvement in antioxidant levels and anti-inflammatory marker.
Mushrooms have about 1grams of digestible carbohydrates per serving. They are a great way to help reduce inflammation in those suffering from metabolic syndrome.
5. Zucchini
Zucchini is a very popular vegetable and the most commonly eaten kind that summer squash comes in. The summer squash is long and has a soft skin and can be consumed.
The winter squash comes in variety of shapes. It also has a rind that is not edible and is more carb-rich than summer squash.
1 cup (124 grams) of zucchini raw contains 4 grams of carbohydrates one of which is fiber. It's an excellent food source for Vitamin C with three-quarters of recommended daily intake in a portion.
Yellow Italian squash, as well as other varieties of summer squash are nutritional profiles and carb counts like zucchini.
Zucchini, as well as other varieties of summer squash have the equivalent of 3 grams digestible carbohydrates per serving, and are rich in vitamin C.
6. Spinach
The Spinach is an herbaceous green which has a number of health benefits.
Researchers have reported that it could aid in reducing DNA damage. It can also helps protect heart health and could reduce the chance of developing common eye diseases such as macular degeneration and cataracts.
Additionally, it's an ideal source for a variety of minerals and vitamins. 1 cup (180 grams) of cooked spinach contains greater than 10 times more recommended daily intake of Vitamin K.
Spinach is also very low in carbohydrates, however the carbs get more concentrated when the leaves cook down and they lose their volume.
For instance, a cup cooked of spinach has 7 grams of carbs and four grams of fiber while a cup of raw spinach is a grams of carbs and almost 1 milligram of fiber.
The cooked spinach is a good source of three grams of digestible carbohydrates per serving. It is rich in vitamin K, and is a great food to maintain eye and heart health.
7. Avocados
Avocados are a unique and delicious food. Although technically a fruit avocados are usually eaten as vegetables. They're also rich in fat and have very little carbohydrates that are digestible.
One-cup (150-gram) portion of avocados chopped has the equivalent of 13 grams of carbs, percent of them are fibre.
Avocados also contain Oleic acid, a kind of monounsaturated fat with positive health effects. Studies have revealed that avocados may help reduce cholesterol levels and triglycerides.
They're also a great source of folate, vitamin C and potassium. While avocados aren't a particularly high-calorie food, they can be beneficial in weight loss. A study found that overweight individuals who ate one avocado for lunch complained of feeling fuller and less inclined to eat for the next 5 days.
Avocados provide 3 grams of net carbs per serving. They boost feelings of fullness, and are rich in fiber and heart-healthy fats.
8. Cauliflower
Cauliflower is among the most versatile and well-known low-carb veggies.
It has a mild flavor and can be used to replace rice, potatoes and other high-carb food items.
1 cup (100 grams) of cauliflower in its raw form contains 5 grams of carbohydrates 3 of them are fiber. It's also very high in vitamin K and contains 77 percent of RDI in Vitamin C.
As with other cruciferous veggies, it's linked with a decreased risk of developing heart disease and cancer.
Cauliflower has about 2 grams digestible carbohydrates per serving. It also contains vitamin K as well as C and can help to prevent cancer and heart disease.
9. Green Beans
Green beans are often known as string beans, snap beans, or beans.
They belong to the legume family along with lentils and beans. But, they are substantially lower levels of carbs than the majority of legumes.
One cup (125-gram) portion of green beans cooked contains 10 grams of carbohydrates and 4 grams of the fiber. They're also high in chlorophyll which research suggests may assist in protecting against cancer. They also contain carotenoids, which are linked with better brain function in ageing.
Green beans are packed with six grams of digestible carbohydrates per serving. They also contain antioxidants that could help in preventing cancer and safeguard the brain.
10. Lettuce
Lettuce is among the most low-carb vegetables available. 1 cup (47 grams) of lettuce has 2 grams of carbs. one being fibre.
Based on the kind, it could be a great source of specific vitamins. For example, romaine and others dark green varieties are high in vitamins C, A and K. They also contain folate. Folate can help lower homocysteine levels, a substance that is linked to an increase in risk of developing heart disease.
A study of 37 women revealed that eating folate-rich food for five weeks decreased homocysteine level by 13% when compared with a diet low in folate.
Lettuce is a source of 1 gram digestible carbohydrates per serving. It's rich in nutrients, including folate, which can reduce the risk of developing heart disease.
11. Garlic
Garlic is renowned for its positive effects in the field of immune function.
Research has found that it could improve the resistance to the common cold and reduce the blood tension.
Even though it's a high-carb veggie in weight, the amount that is consumed in a single sitting is quite small due to its strong flavor and aroma. A clove (3 grams) of garlic is a source of 1 gram of carbs. one of which is fibre.
SummaryGarlic is a source of one gram digestible carbohydrates per clove. It can lower blood pressure and enhance immunity.
12. Kale
Kale is a popular vegetable that is also extremely nutritious. It's packed with antioxidants like quercetin as well as Kaempferol. These have been found to reduce blood pressure and could also help prevent heart disease Type 2 diabetes, heart disease and various other illnesses.
A cup (67 grams) of kale in its raw form contains 7 grams of carbohydrates one of which is fiber. It also contains 206 percent from the RDI of Vitamin A and 134 percent of RDI of Vitamin C.
A diet rich in Vitamin C is found to boost immune function and improve the skin's capacity to combat harmful free radicals, which could accelerate the aging process.
A SUMMARYKale is packed with six grams of digestible carbohydrates per serving. It's rich in antioxidants and contains more than 100 percent from the RDI for vitamins C and A.
13. Cucumbers
Cucumbers are low in carbs and extremely refreshing. 1 cup (104 grams) of cucumber chopped contains 4 grams of carbs, but less than 1 gram, of fibre.
While cucumbers aren't particularly rich in minerals or vitamins They do contain a substance known as cucurbitacin E that could provide health benefits.
The results of test-tube as well as animal studies suggest that it is anti-cancer as well as anti-inflammatory and could protect the brain from damage.
Cucumbers have just under the 4 grams digestible carbohydrates per serving. They could help prevent cancer and improve brain health.
14. Brussels Sprouts
Brussels sprouts are a delicious Cruciferous vegetable.
Half-cup (78-gram) portion from cooked Brussels sprouts has 6 grams of carbohydrates, two from which contain fiber.
It also contains 80 percent from the RDI in vitamin C as well as 137 percent from the RDI in vitamin K. Additionally, controlled human studies show food consumption Brussels sprouts can reduce the risk of cancer-related factors, including the colon cancer.
Brussels sprouts are packed with four grams of digestible carbohydrates per serving. They're rich of vitamins C and K, and could reduce the risk of developing cancer.
15. Celery
Celery is extremely low in digestible carbs. A cup (101-gram) portion of chopped celery has 3 grams of carbohydrates two of which are fiber. It's a great supply of Vitamin K. It's a good source, providing 37 percent from the RD.
Additionally, it has Lutein, an antioxidant which is a potential candidate for both helping prevent cancer and treating it.
Celery offers the equivalent of 1gram in digestible carbohydrates per serving. It also contains luteolin that may have anti-cancer effects.
16. Tomatoes
Tomatoes offer a range of amazing health benefits. Similar to avocados, they're technically fruits but are typically consumed as vegetables.
They're also very low in digestible carbohydrates.
A cup (149 grams) of cherry tomatoes has 6 grams of carbohydrates two of which contain the fiber.
Tomatoes are an excellent food source for vitamins A, C and K. They're also rich of potassium which may aid in lowering blood pressure as well as lower the risk of stroke. They also have been proven to increase the number of endothelial cells that form your arteries. their high levels of lycopene may aid in preventing prostate cancer.
Cooking tomatoes boosts the content of lycopene as well as adding fats like olive oil in cooking has been proven to increase the absorption of the lycopene
They have the equivalent of 4 grams digestible carbohydrates per serving, and are rich in potassium and vitamins. They could aid in protecting the heart and lower the risk of developing cancer.
17. Radishes
Radishes can be described as Brassica vegetables that have a the sharp and spicy flavor.
1 cup (116 grams) of radishes cut in slices contain 4 grams of carbohydrates Two of them comprise the fiber.
They're pretty rich in Vitamin C, supplying 29 percent or more of RDI in a single serving.
In addition, radishes can lower the risk of developing breast cancer in women who are postmenopausal by changing the way in which the body is metabolizing estrogen.
Radishes are packed with the equivalent of 2 grams digestible carbohydrates per serving. They can also aid in reducing the risk of developing breast cancer in women who are older.
18. Onions
Onions are a spicy and nutritious vegetable. While they're quite high in carbs per weight, they're typically consumed in small quantities because of their strong flavor.
Half a cup (58 grams) of raw onions cut into slices has 6 grams of carbohydrates One of them contains fibre.
Onions are rich in antioxidant quercetin. It can decrease blood pressure. One study of obese and overweight women with polycystic the ovary syndrome (PCOS) discovered eating red onions decreased LDL cholesterol levels.
Onions are packed with 5 grams digestible carbohydrates per serving. They can also aid in lowering the blood pressure as well as LDL cholesterol levels.
19. Eggplant
Eggplant is a staple vegetable that is used in many Italian as well as Asian dishes.
One cup (99-gram) portion of cooked, chopped, and chopped eggplant is packed with 8 grams of carbohydrates two of which comprise the fiber.
It's not a great source of many minerals or vitamins However, animal studies suggest that eggplant can lower cholesterol levels and also improve other indicators of heart health.
It also has an antioxidant called Nasunin, which is the pigment that is purple that is found on the skin. Researchers have discovered that nasunin can reduce free radicals and can help protect the health of the brain.
Eggplant has six grams of digestible carbohydrates per serving, and can aid in protecting brain and heart health.
20. Cabbage
Cabbage is a food with many impressive positive health effects. As a cruciferous plant can help lower the chance of certain cancers such as stomach and esophageal cancer.
A cup (89 grams) of raw cabbage chopped is packed with 5 grams of carbs three of which comprise fibre. It also gives 54 percent in 54% of the RDI of vitamin C. It also provides 85 percent from the RDI in vitamin K.
Cabbage is a great source of digestible carbohydrates per serving. It's rich in the vitamins C and K. It may lower the risk of certain types of cancer.
21. Artichokes
Artichokes are tasty and nutritious. A globe artichoke of medium size (120 grams) is packed with fourteen grams of carbohydrates.
However, 10 grams are from fiber, which is extremely lower on digestion (net) carbohydrates.
A part from the fibre is inulin. It acts as a prebiotic and helps to feed gut health microbes.
Artichokes are also known to aid in maintaining heart health. In one study people with high cholesterol consumed artichoke juice, they noticed reduced inflammation markers as well as an improvement in blood vessels' functioning.
Artichokes have 4 grams of digestible carbs per portion and can boost heart and gut health.