Wonder how to know whether a vegetable or a fruit is of low carb or high carb?

Well, we have a simple law to differentiate easily.

  • Vegetables that grow above the ground level are usually of low carb content, while
  • Vegetables that grow below the ground level are of high carb content.
What are Carbs?
Carbs or carbohydrates are simply the starches, sugars & the fibres which are present in fruits, vegetables & milk products. Carbohydrates are macronutrients, this means that they are one of the main sources by which our body gets energy. The reason why they are carbohydrates is that they contain, hydrogen & oxygen.

What is the function of carbs?

  • Prevent protein from being used as a primary energy source & enable the correct fat metabolism.
  • Provide energy for the working of muscles.
  • Provide fuel for the central nervous system.
  • They improve brain functions, memory & influence mood.

Vegetables are much richer in vitamins, minerals & fibres but are lower in carbohydrates. this quality makes them perfect for low carb diet

The low carb diet is generally consumption of 150 grams of carbohydrates per day.

Whether you are on a keto diet or not, this list of green vegetables is always healthy to eat.

If you are on a Keto Diet, then this low carb vegetable list is for you only.


Here we present the top 27 low carb vegetables.

1. Spinach

  • Spinach is a green leafy vegetable with lots of major benefits to our health.
  • Spinach consists of 1 gram of carb per 100 grams.
  • It helps in reducing damage to our DNA.
  • Good for our hearts.
  • Great for the health of our eyes, prevent from common eye diseases like Macular Degeneration & Cataracts.

2. Bell Pepper

Bell Pepper- Healthzzz

  • Bell peppers or commonly known as sweet pepper or capsicums are highly beneficial for our health.
  • Every 100 grams of bell peppers contain 6.04 grams of carbs.
  • They decrease the risks of cancer.
  • They are very helpful in protecting our cholesterol & fat levels.
  • They come in several colors but each of them has the same nutrient value but they differ in the antioxidant present in them.

3. Asparagus

Asparagus - healthzzz

  • A member of the lily family.
  • Every 100 grams of it contains only 2 grams of carbs.
  • Low in calories.
  • Rich in essential minerals, vitamins & several antioxidants.
  • Helps in improving digestive health.
  • Reduce the risk of heart attack, diabetes & high blood pressure.
  • Supports a healthy pregnancy.
  • It helps in lowering blood pressure.
  • Help lose weight.

4. Avocado

Avocado - Healthzzz

  • They are technically a fruit but generally consumed as vegetables.
  • Every 100 grams contain 2 grams of carbs.
  • High in fat with few digestible carbohydrates.
  • A good source of vitamin-C, potassium & even folate.
  • Perfect for weight loss diet.
  • Contain more potassium & energy than bananas.
  • Contain fatty acids which are good for the heart.
  • Fat content present in them helps in the absorption of nutrients from plant foods.

5. Mushrooms

  • They are extremely low in carbs.
  • Every 100 grams of mushroom contain 2.85 grams of carbs.
  • It helps in fighting men with metabolic syndrome.

6. Celery

Celery - healthzzz

  • Extremely low in carbs.
  • 100 grams of celery contains 2.97 grams of carbs.
  • A very good source of vitamin-K.
  • Possesses anti-cancer properties.

7. Cauliflower

  • This is the most popular & the most versatile amongst the low carb vegetables.
  • 100 grams of cauliflower contains only 3 grams of carbs.
  • Helps in reducing risks of cancer & heart attack.

8. Kale

kale - healthzzz

  • It contains dense nutrients.
  • 100 grams of kale contains 3 grams of carbs.
  • A large number of antioxidants are present in it.
  • Help skin to fight against free radicals.
  • Rich in vitamin-C.
  • Help improve the immune system.

9. Zucchini

Zucchini - healthzzz

  • A popular vegetable because of its ease of availability.
  • 100 grams of zucchini contains 3 grams of carbs.

10. Cabbage

  • It is a cruciferous vegetable.
  • 100 grams of zucchini contains 3 grams of carbs.
  • Helps in reducing the risk of cancer, mainly oesophagal & stomach cancer.
  • High in vitamin- C & K.

11. Radishes

  • They have a very peppery and sharp taste.
  • Every 100 grams of radish contain 3.448 grams of carb.
  • Rich in vitamin-C.
  • Help in reducing the risk of breast cancer in older women.

12. Swiss Chard

Swiss chard - healthzzz

  • Yet another dense leafy vegetable with a very low amount of carbs present in it.
  • Every 100 grams of Swiss chard contains 3.74 grams of carbs.
  • Swiss chard is great with soups.

13. Cucumbers

  • They are very refreshing, enriched with lots of water & low in carbs.
  • Every 100 grams of cucumber contain 3.846 grams of carbs.
  • They do not have a high amount of vitamins & minerals, but they are enriched with a compound known as cucurbitacin E, which is very much beneficial in brain health.

14. Broccoli

  • Broccoli is one of the most common favorites of the diet enthusiast people.
  • Every 100 grams of it contains 4 grams of carbs.
  • It helps in decreasing insulin resistance in diabetic people.
  • Protects against several other types of cancer like prostate cancer.
  • Very rich in vitamin-C & K.

15. Green Beans

  • They are also known as strap beans or string beans.
  • Every 100 grams of green beans contains 4 grams of carbs.
  • It contains more chlorophyll, which may help in protecting and curing cancer.
  • They help in improving brain function during the aging process as they contain carotenoids.

16. Tomatoes

  • They are low in digestible carbs.
  • 100 grams of tomato contains 4.026 grams of carbs.
  • Rich in vitamin-A, C & K.
  • Reduce blood pressure & chances of heart stroke because they are high in potassium.
  • Reduce cancer risks.

17. Lettuce

Lettuce - healthzzz

  • Lettuce is one of the lowest carb vegetables.
  • 100 grams of lettuce include 4.25 grams of carbs.
  • They are rich in vitamin-A, C & K.
  • High in folate.

18. Brussels Sprout

brussel's sprout - healthzzz

  • A member of cruciferous vegetables.
  • 100 grams of Brussels sprout contains 5 grams of carbs.
  • Rich in vitamin-C & K.
  • Reduce the risk of cancer.

19. Strawberries

  • When we talk about the low intake of carbs, berries are amongst the most popular and demanded fruit.
  • For every 100 grams of strawberries, it contains only 7.86 grams of carbs.
  • An excellent source of vitamin C & potassium.

20. Watermelon

  • Rich in vitamin-A.
  • 100 grams of watermelons contain only 7.55 grams of carbs.
  • High water content.

21. Cantaloupe

Cantaloupe - healthzzz

  • 100 grams of cantaloupe contains 8.16 grams of carbs.
  • Most liked in summers.
  • Refreshment in nature.

22. Honeydew

honeydew - healthzzz

  • An excellent source of vitamin-C
  • It contains only 8.29 grams of carbs in every 100 grams.
  • Rich in potassium.
  • Helps in maintaining good blood pressure & healthy metabolism as it is a good source of electrolyte.
  • It helps in maintaining the pH balance.

23. Eggplant

eggplant - healthzzz

  • Commonly known as brinjal
  • Every 100 grams include 8.08 grams of carbs.
  • it is not much rich in most of the vitamins or minerals, but eggplant may help in improving heart health.
  • It contains antioxidants known as nasunin.
  • They are good for brain health.

24. Artichokes

artichokes - healthzzz

  • They are very much nutritious.
  • 100 grams contain 11.66 grams of carbs.
  • They help in feeding healthy gut bacteria.
  • They protect heart health
  • Helps in improving blood vessel function.

25. Peaches

peaches - healthzzz

  • Help in aiding digestion.
  • Helps in protecting the skin.
  • 100 grams contain 9.54 grams of carbs.
  • It helps in reducing allergic symptoms.

26. Arugula

  • It is commonly known as cancer-fighting power food.
  • Good for the health of bones.
  • 100 grams contain 3.65 grams of carbs.

27. Fennel

  • 100 grams contain 7.3 grams of carbs.
  • Help in lowering the risks of cancer.
  • Increase the immune system of the body.
  • Helps in digestion & regularity.

This is the top 27 best low carb vegetable list.

Note: Remember that when you are on a ketogenic diet, you should aim for the daily carbs content to be below 30 grams per day.

 

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Zayn

Hey There! Thanks for stopping by! I'm Zayn and this is my Health blog, where I share all the health tips & knowledge in a much simpler language. Please do subscribe to my newsletters.
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