By DailyHealthPost

87 Low-Carb Vegetables That Will Make Weight Loss Easy

low carb vegetables

Eating your vegetables seems to be a pretty straightforward way of improving your health and losing weight.

Processed foods have nutritional labels that break down their nutritional value, but fresh produce doesn’t. Sure, you can research most of this information online, but it isn’t always straightforward to navigate through.

Most vegetables are pretty low in carbohydrates to begin with, and they all contain vitamins and minerals that play an essential role in your body.

In fact, eating more vegetables:

  • Lowers your risk of high blood pressure and stroke
  • Lowers risk of certain types of cancer
  • Reduces risk of kidney stones and bone loss
  • Increases scores on cognitive tests
  • Increases antioxidant levels
  • Lowers biomarkers for oxidative stress
  • Lowers risk for Alzheimer’s disease
  • Decreases digestive problems
  • Lowers risk for eye diseases
  • Reduces risk of type 2 diabetes

If you’re looking to lose weight, eating more low carb vegetables is an important lifestyle change to make.

What are Carbohydrates?

Carbohydrates are a type of calorie-providing macronutrient found in foods and some beverages. The occur naturally in plant-based foods (1).

Carbohydrates provide fuel for the central nervous system and muscles. Since your body uses carbohydrates as its first source of energy, they also prevent protein from being used as energy and enable fat metabolism (2).

There are two kinds of carbs:

  • Simple carbs- called monosaccharides and disaccharides- contain just one or two sugars, such as fructose, galactose, sucrose, lactose, or maltose.
  • Complex carbohydrates (polysaccharides) have three or more sugars.

Simple carbohydrates are quickly broken down into their simple sugars, causing a rapid increase in blood sugar. Consequently, these foods increase your risk of heart disease or type 2 diabetes. Complex carbs, on the other hand, supply a steady stream of energy.

After eating a meal, your liver stores the sugars your cells don’t need as glycogen. Once your liver is full, any excess sugars are stored as fat. Hence, decreasing your carbohydrate intake can help your body burn stored fat.

A daily intake of 50 to 150 grams of net carbohydrates is typical with a low-carb diet. This means that only 200-600 of your daily calories should come from carbohydrates. The other calories should come from fat or protein.

Carbohydrates vs. Fiber

“Fiber” usually refers to resistant starch, which doesn’t get digested by your body. Instead, it plays a role in absorbing bile and bulking up stool. It also slows down the digestion of carbs to prevent blood sugar spikes and helps you feel full after a meal. Fiber is key to digestive health and preventing some cancers (3).

Dietary fiber is included in the total carbohydrate content on a nutritional label. Since your body doesn’t digest these carbohydrates, they can be subtracted from the total carb content to give you the net carb value (4). To summarize, you need to take the total amount of carbohydrate in a serving minus the carbohydrate in the fiber.

Low Carb Vegetables (Alphabetical Order)

Here are some of the best low carb vegetables to eat if you’re watching your carb intake. All carb counts are based on a quantity of 100 grams. (5)

VegetableTotal CarbsDietary FiberSugarsNet CarbsMain NutrientCalories
Acorn Squash101.508.5Vitamin C40
Alfalfa sprout2200Vitamin K23
Artichoke11516Folate47
Arugula4222Vitamin A25
Asparagus3.92.11.91.8Vitamin K20
Avocado970.72Pantothenic acid160
Baby Beet Greens4400Vitamin K22
Bamboo Shoots52.232.8Vitamin B627
Banana Pepper5322Vitamin C27
Bean sprout (Mung Bean)
Beet102.877.2Vitamin C43
Bell Peppers, Green4.61.72.42.9Vitamin C20
Bell Peppers, Red62.14.23.9Vitamin C31
Bell Peppers, Yellow60.905.1Vitamin C27
Bitter Melon40.803.2Vitamin C20
Bok Choy (Pak Choi)
Broccoli72.61.74.4Vitamin K34
Broccoli Rabe, Rapini3300Vitamin K22
Broccolini6125Vitamin C35
Brussels Sprout93.82.25.2Vitamin K43
Butterhead Lettuce2111Vitamin K13
Butternut Squash1222.210Vitamin A45
Cabbage62.53.23.5Vitamin K25
Carrots102.84.77.2Vitamin A41
Cauliflower521.93Vitamin C25
Celery31.61.81.4Vitamin K16
Celery Root (Celeriac)
Chard4212Vitamin K19
Chayote4.51.71.72.8Vitamin C19
Chi Qua21.70.30.3Vitamin A15
Chicory greens5421Vitamin K23
Chicory root181.5916.5Vitamin B672
Choy Sum3.5201.5Vitamin C23
Collard Greens540.51Vitamin K32
Cress61.14.44.9Vitamin A32
Cucumber3.60.51.73.1Vitamin K16
Eggplant633.53Vitamin B125
Endive3300Vitamin A17
Escarole, Curly Endive3300Vitamin A17
Fennel72.104.9Vitamin C31
Gai Choy (Chinese Mustard Greens)4.72.41.22.3Vitamin C23
Gai Lan (Chinese Broccoli)
Green Beans73.403.6Vitamin C31
Iceberg Lettuce2.91.30.81.6Vitamin A15
Jalapeno Pepper72.84.14.2Vitamin C28
Jicama94.91.84.1Potassium38
Kale9108Vitamin K49
Kangkong (Water Spinach)
Kohlrabi63.62.62.4Vitamin C27
Leek141.83.912.2Vitamin A61
Lotus Root174.9012.1Vitamin C74
Mushroom, Brown (Italian or Crimini)
Mushroom, Portabella5124Riboflavin26
Mushroom, Shiitake142412Riboflavin56
Mushroom, White (Button)
Mustard Greens4.73.21.31.5Vitamin K27
Nori50.30.54.7Vitamin A35
Okra73.21.53.8Vitamin K33
Onion91.74.27.3Biotin40
Poblano Pepper6.41.804.6Vitamin A27
Potato, Sweet203417Vitamin A86
Potato, White172.20.814.8Vitamin C77
Pumpkin70.52.86.5Vitamin A26
Radish3.41.61.91.8Vitamin C16
Romaine3211Vitamin A17
Rutabaga92.34.56.7Vitamin C38
Scallion (Green Onion)
Sin Qua3.43.30.10.1Calcium11
Snake Bean (Yardlong, Chinese Long Bean)
Spaghetti Squash71.52.85.5Vitamin A31
Spinach4202Vitamin K23
Sugar Snap Peas(Snowpeas)
Summer Squash3.41.12.22.3Vitamin C16
Tomatillos61.93.94.1Vitamin C32
Tomatoes, Cherry4133Vitamin C18
Tomatoes, Green51.143.9Vitamin C23
Tomatoes, Red3.91.22.62.7Vitamin C18
Tomatoes, Yellow30.702.3Vitamin C15
Tung Ho3.93.900Vitamin A24
Turnips61.83.84.2Vitamin C28
Water Chestnut2434.821Vitamin B697
White Radish (Daikon)
Yam284024Vitamin C118
Yellow Wax Beans7304Vitamin C31
Yu Choy Sum3.5003.5Vitamin C23
Yucca (Cassava)382236Vitamin C160
Zucchini (Courgette)3.112.52.1Copper17

Low Carb Eating Tips

Here are other tips to help you on your low-carb journey:

  • Replace as many as possible high-carb foods in your diet with healthy lower carb alternatives.
  • Include protein and fat whenever you eat a high-carb food.
  • Choose low-carb whole grains over refined as often as possible.
  • Reduce the blood-sugar impact of any food by pairing it with one that has a lower glycemic index.
  • If it’s a leaf, you can definitely eat it!
  • Control your portions: aim for 2 cups of leafy low carb vegetables, 1 cup of non-starchy veggies.

There you have it: a list of low carb vegetables to keep you full while you burn up any of the fat your body may have stored. Who says you have to compromise to live healthily?

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