The 18 best low-carb vegetables for weight loss

The 18 best low-carb vegetables for weight loss

Vegetables are high in nutrition but contain few carbohydrates.

Many are low carb and high in fibre, so they're perfect for low-carb diets!

Low-carb diets vary widely; most are under 150 grams of carbohydrates daily, and some even go as low as 20 g/day.

Eating more veggies is always a good idea regardless of whether you're on a low-carb diet.

Here is a complete guide to the top 18 low-carb vegetables for weight loss.

18 Low Carb Vegetables

1. Capsicum/Bell Peppers

Capsicums are highly nutritious.

They help prevent heart disease by reducing inflammation, decreasing cancer risk, and protecting against oxidation.

A single serving or 1 cup of chopped red peppers has 9 grams of carbohydrates, 4 of which are dietary fibres.

It contains 93 per cent of the daily recommended intake of vitamins A and C, which are often missing from very low-carb diets, so it's an excellent choice if you're trying to lose weight without compromising nutrition.

Green, red, and yellow bell peppers have similar nutritional profiles, but they may differ slightly in terms of antioxidants.

Bell peppers are an excellent source of vitamins A and C. They also provide 6 grams of digestible carbohydrates per serving.

2. Broccoli

Broccoli is one of the most nutritious foods available.

It's part of the Cruciferous plant family, which includes broccoli, cauliflower, brussels sprouts, kale, radish, knol khol, turnips, mustard greens, collards etc.

Broccoli has been shown to lower blood sugar levels in people with diabetes and may help prevent certain cancers.

One Cup (91g) of raw broccoli has 6 grams of carbohydrates, 2 of which are dietary fibres.

Broccoli is an excellent source of vitamin C and potassium. In addition, it may help reduce insulin resistance and lower the risk for certain types of cancers.

3. Mushrooms

They're deficient in carbohydrates.

One Cup or 70-gram portion of cooked white mushrooms has 3 grams of carbs, 1 gram of protein, and 15 calories.

And they're proven to have strong anti-inflamma­tory effects.

Eating three and a half ounces of white mushroom for sixteen weeks improved antioxidant and anti-inflammatory marker levels in people with metabolic syndrome.

Mushrooms can help lower blood sugar levels in people with diabetes. They can also help reduce inflammation in individuals with MetS (Metabolically Syndrome).

4. Zucchini

Zucchini is one of the most popular vegetables and is often called "sum­mer squash." This is because it has thin skin that can be peeled and used for eating.

Winter squashes come in a wide range of shapes, have no edible skin, and are higher in carbohydrates than their warmer season counterparts.

One medium-sized zucchini has 4 grams of carbohydrates, one of which is dietary fibre. Zucchinis are a good source of Vitamin C, supplying 35 per cent of the daily recommended intake per serving (1/2 medium-sized zucchini).

Summer squashes (such as yellow Italian squash) have carb counts and nutrient levels similar to zucchinis.

Summer squashes (such as zucchinis) contain three grams of digestible carbohydrates per ounce and are high in vitamin c.

5. Palak/Spinach

Leafy greens like spinach provide significant health benefits.

Research has shown that it can protect against heart disease and may lower the risk of developing certain types of cancer.

Spinach is rich in nutrients, including iron, folate, calcium, magnesium, potassium, fibre, and antioxidants. A single cup contains almost twice the recommended daily intake of iron, nearly three times the recommended daily intake of folate, and more than four times the recommended daily intake of calcium. It also has high levels of antioxidants.

As spinach cooks, its carbs convert into sugars, making them sweeter.

One serving of cooked spinach has 7 grams of carbohydrates and 4 grams of dietary fibre; one serving of raw spinach has 1 gram of carbohydrates and almost 1 gram of dietary fibre.

Spinach has three grams of digestible carbohydrates per 100 gm of cooked spinach; it's very rich in vitamin K and helps keep bones healthy and eyesight sharp.

6. Avocados

Avocados are an unusual and tasty food.

Avocado is not technically a fruit but is usually eaten as a vegetable. It has a lot of fat and contains very few digestible carbohydrates.

One Cup (150 grams) of avocado contains 13 grams of carbohydrates, of which 10 are dietary fibre (24).

Avocados are rich in oleic acids, which may improve heart health by lowering LDL cholesterol and triglycerides. However, small trials suggest that avocado consumption could be associated with weight loss, improved insulin sensitivity, and reduced risk for diabetes.

Avocados are a relatively high-calorie fruit but may help with fat loss. Avocado provides 3g of net carbs per serving; they're high in healthy fats and fibre.

7. Cauliflower

Cauliflower is among the most versatile and popular vegetable options for people who want to lose weight.

It tastes pretty bland and can be substituted for potatoes, rice, and other high-carbohydrate dishes.

Raw cauliflower has five net carbs per 100g serving, 3 of which are dietary fibre. It's also rich in vitamins K and C and supplies almost 80% of the daily requirement for these nutrients.

It has been shown that eating broccoli may help prevent certain types of cancer and heart diseases.

Cauliflower has 2 grams of digestible carbohydrates per Cup and is also rich in vitamin K and C. These nutrients may help prevent cardiovascular diseases and certain types of cancers.

8. Beans

They're part of the bean/lentil group but have fewer carbohydrates than most legumes.

One Cup of cooked green beans has 10g of carbohydrates, 4 of which are dietary fibre.

Chlorophyll is rich in antioxidants, which animal studies show may help protect against cancer.

Furthermore, they contain antioxidants, which help protect against age-related cognitive decline.

They're packed full of nutrients, including healthy fats, fibre, and antioxidants that may help prevent heart disease and keep your mind sharp.

9. Lettuce

Lettuce is among the least carbohydrate-rich vegetables out there.

A serving of lettuce has 47 calories but just one gram of carbohydrates. Of these, 34 are dietary fibres.

Romaines and other dark green vegetables are rich in folic acids and vitamins A, C and K, among others.

Lettuce has one gram of digestible carbohydrates per serving. It's also rich in several vitamins, including vitamin K, which may help prevent osteoporosis.

10. Garlic

It's well known for its benefits on immune function.

Despite being a high carb vege­table by weight, the amount usually eaten in one go is relatively small because of its strong taste and aroma (and sometimes even smell).

Garlic has one gram of carbohydrates per clove (1/4 teaspoon), but most of these are fibre.

One garlic clove has one carbohydrate. It may lower blood pressure and improve immunity.

11. Kale

Kale is a trendier vegetable that's also incredibly nutritious.

It has lots of antioxidants, including quercitin and kaempferol.

They have been shown to lower your cholesterol levels and may also help prevent heart disease, type 2 diabesity, and other health conditions.

Raw kale has 7 grams of carbohydrates per one-cup serving. It also gives a significant percentage of the daily recommended intake of vitamins A and C.

Vitamin C helps boost immunity and increases the skin's ability to fight off harmful free radicals, which can help slow down the ageing processes.

12. Cucumbers

Cucumbers are extremely low in carbohydrates and very refreshing.

A cup of chopped cucumbers has about four net carbohydrates, less than one gram of which is dietary fibre.

Cucumber isn't very nutritious but contains a chemical called cucurbitacin E, which may be helpful for health.

13. Celery

Celery is exceptionally high in fibre.

One-tablespoon (15-gram) servings of chopped celery contain 3 grams of carbs, two of which are dietary fibres. As a result, they're a good source of vitamin K, providing 53 per cent of the daily recommended intake (RDI) for adults.

Luteolin is one of the compounds found in celery that has shown promise for preventing and treating cancer.

14. Tomatoes

Tomatoes have a lot of exceptional nutritional value.

They're technically a fruit, but most people eat them as vegetables.

They're also low in digestible carbohydrates. For example, one Cup (149 g) of tomato contains six grams of carbs, two of which are fibre.

Tomatoes are a rich source of vitamins A, C and K and are high in potassium, which helps lower blood pressure and reduces the risks of strokes.

15. Radishes

Radishes are brassicas (a type of vegetable) with a sharp, peppered taste.

A serving of raw sliced radish has 4 grams of carbohydrates, 2 of which are dietary fibres.

They're pretty high in Vitamin C, supplying 29 per cent of the recommended daily intake (RDI) for an adult.

Radishes may help prevent breast cancer in postmenopause women by changing the way their bodies metabolize estrogens.

16. Onions

Onions are an excellent source of vitamin C and fibre.

They are high in carbohydrates, but most people eat them in small quantities due to their intense flavours.

One-half cup (58 grams), containing 6 grams of carbohydrates, has one gram of dietary fibre.

Onions are a high source of antioxidants, which may help lower your risk for heart disease.

A study in overweight and obese PCOS patients found that eating red onions reduces low-density lipoprotein (LDL) cholesterol.

17. Brinjal/Eggplant

Brinjals are commonly used in many Indian recipes.

One Cup of boiled eggplants has 8 grams of carbohydrates, 2 of which are dietary fibres.

Eggplants aren't very high in nutrients, but they might be good for your heart.

It also has antioxidants called 'nasunin', which help reduce free radicals and may help prevent Alzheimer's disease.

18. Cabbage

Cabbage is an excellent source of vitamins A, K and folate.

It may help reduce the risk of certain cancers, including oesophagus and stomach cancers.

One Cup of chopped raw cabbage has five net carbs, 3 of which come from dietary fibres. It is also one of the best sources of vitamins A, C and E.

There are many reasons to love vegetables, but if you want to lose weight, you should particularly love low-carb vegetables. They are packed with nutrients and can be incredibly healthy for you. Some studies have shown that low-carb vegetables can help you lose weight quicker than other foods. They're also great for your overall health and can help you avoid several diseases.

Be Blessed
Nalini Murthy

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