Vegetables are usually low in calories but rich in vitamins, minerals and other important nutrients for the body.
Moreover, many vegetables contain less carb but are rich fiber making them ideal for low-carb diets.
There are many definitions Lowcarb diet but most prescribe meals that are less than 150 grams of carb a day, or some that require less than 20 grams carb every day .
Whether we are eating lowcarb or not, eating a lot of vegetables is always a great idea.
And below is a list of low-carb vegetables for your diet.
1. Bell peppers
Bell peppers, also known as sweet peppers or chili peppers are extremely nutritious.
They contain antioxidants called carotenoids that can reduce inflammation, reduce cancer risk, prevent oxidation of cholesterol and fat .
One cup (149 grams) Chopped red bell peppers contain nine grams of carbohydrate, including 3 grams of fiber .
It provides 93% of daily vitamin A reference (RDI) and 317% vitamin C RDI, which is often lacking in very low carb diets.
Green, orange and yellow bell peppers have similar nutritional profiles, although red bell peppers contain the most antioxidants.
Crux: Bell peppers help fight inflammation and are rich in vitamins A and C. They contain 6 grams of fat ("net") per serving.
2. Broccoli
It belongs to the mustard family, including kale, Brussels sprouts, radishes and cabbage.
Studies show that broccoli may reduce insulin resistance in patients with type 2 diabetes. It is also thought to protect against certain types of cancer, including prostate cancer .
One cup (91 grams) of fresh broccoli contains 6 grams of carbs, two of which are fiber .
It also provides more than 100% of the vitamin C and K required by RDI.
Crux: Broccoli contains 4 grams of carb digestible per serving. It has many vitamins C and K, which can reduce insulin resistance and help prevent cancer.
3. Asparagus
Asparagus is a delicious vegetable that grows in spring.
One cup (180 grams) of cooked asparagus contains 8 grams of carbs, of which 4 grams is fiber. This is also a source of vitamins A, C and K .
In vitro studies have found that asparagus may help prevent the development of certain types of cancer, and studies on mice suggest it may help protect brain health and reduce anxiety. .
Crux: Asparagus contains 4 grams of carbs digested on each serving. It is a good source of vitamins and can help protect against certain types of cancer in the body.
4. Mushrooms
One cup (70 grams) of diet containing pure white mushrooms contains only 2 grams of carbs, of which 1 gram is fiber .
Moreover, they have been shown to have very high anti-inflammatory properties .
In a study of people with intestinal metabolic syndrome, eating 100 grams (3.5 ounces) of white mushrooms for 16 weeks showed significant changes in antioxidant and anti-inflammatory .
Crux : Mushrooms contain 1 gram of carb digestible on each serving. They can reduce inflammation in people with poor gastrointestinal metabolic syndrome.
5. Green pumpkin
Zucchini is a popular vegetable and it is also the most common type in squash in the summer. This type of pumpkin in this summer has a long shape and a soft edible shell.
In contrast, winter squash has many different shapes, not edible shells and contains more carbs than summer varieties.
One cup (124 grams) of fresh green pumpkin contains 4 grams of carbs, some of which is fiber. It is a source of vitamin C, providing 35% of RDI per serving .
Italian yellow pumpkin and other summer squash contain carb and nutritional ingredients similar to zucchini.
Crux : Green pumpkin and other summer lettuce contain 3 grams of digestible carbs per serving and high in vitamin C.
6. Spinach
Spinach is a kind of green vegetable that has many health benefits.
Researchers say it could help prevent DNA damage. It also protects cardiovascular health and may reduce the risk of common eye diseases such as cataracts and macular degeneration .
Moreover, it is a great source of vitamins and minerals for the body. One cup (180 grams) of cooked spinach provides 10 times higher RDI for vitamin K .
Spinach is also low in carbs, but more carbohydrates are produced when leaves are cooked and reduced in volume.
For example, a cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, while a cup of fresh spinach contains 1 gram of carbs with almost 1 gram of fiber .
Crux: Cooked spinach contains 3 grams of digestible carbs per serving, rich in vitamin K and helps protect the health of the heart and eyes .
7. Butter
To be precise, butter is a fruit, but it is often used as a vegetable. They are also high in fat and contain less digestive carbs.
One cup (150 grams) of minced butter ration has 13 grams of carbs, of which 10 grams is fiber .
Butter is also rich in oleic acid, a type of monounsaturated fat that has good health effects. Small studies have found that butter may help lower LDL and triglyceride cholesterol .
They are also a good source of vitamin C, folate and potassium.
Although butter is a high calorie food item, they may be beneficial for weight control. In one study, overweight people who ate half an avocado at lunch would feel fuller and less likely to eat in the next five hours .
Crux: Butter provides 3 grams of carbs per serving. They promote satiety along with providing beneficial fats and fiber to the body.
8. Cauliflower
Cauliflower is one of the low-carb vegetables with the cheapest and most popular price.
It has a very light flavor and can be used as a substitute for potatoes, rice and other high-carb foods.
One cup (100 grams) of fresh cauliflower contains 5 grams of carbs, of which 3 grams is fiber. It also contains vitamin K and provides 77% of RDI for vitamin C .
Like other vegetables, it also reduces the risk of heart disease and cancer .
Crux: Cauliflower contains 2 grams of digestible carbs per serving. It also contains lots of vitamin K and C, and may help prevent heart disease and cancer.
9. Green beans
They belong to the legume family with nuts and lentils. However, they have significantly less carbs than most legumes.
One cup (125g) cooked green beans contain 10g carbs, of which 4 grams is fiber .
They are rich in green pigments called chlorophyll, which can help fight cancer in animals .
In addition, they contain carotenoids, which are involved in improving the brain during aging .
Crux: Green beans contain 6 grams of carbs digested on each serving, as well as antioxidants that can help prevent cancer and protect the brain.
10. Lettuce
Lettuce is one of the least carb vegetables.
One cup (47 grams) of lettuce contains 2 grams of carbs, of which 1 gram is fiber .
Depending on the type, it may also be a good source of vitamins.
For example, long leaf lettuce and other dark green varieties are rich in vitamins A, C and K. They are also rich in folate.
Folate helps reduce weight a compound that increases the risk of cardiovascular disease. In a study of 37 women, consumption of folate-rich foods for 5 weeks reduced homocysteine levels by 13% compared to low folate regimes .
Crux: Lettuce contains 1 gram of digestible carbs per serving. It has many vitamins, including folate, which can reduce the risk of cardiovascular disease.
11. Garlic
Garlic Known for its beneficial effects on immune system function.
Studies have found that garlic can increase resistance to common bacteria and lower blood pressure .
Although this is a high-carb-weight food, regular consumption is very low due to its strong taste.
A clove of garlic (3 grams) contains 1 gram of carbs, part of which is fiber .
Crux: Garlic contains 1 gram of carbs digested on each branch. It can reduce blood pressure and improve immune function.
12. Kale
It contains many antioxidants, including and .
These substances have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases .
One cup (67 grams) of fresh kale contains 7 grams of carbs, some of which is fiber. It also provides 206% of vitamin A by RDI and 134% vitamin C by RDI .
A high intake of vitamin C has been shown to improve immunity and increase the ability to fight harmful free radicals, which can accelerate the aging process .
Crux: Kale contains 6 grams of carbs digested on each serving. It has many antioxidants and has over 100% vitamins A and C according to RDI.
13. Cucumber
Cucumber has low carbs and helps to give birth to humans.
One cup (104 grams) chopped cucumber contains 4 grams of carbs with less than 1 gram of fiber .
Although cucumber does not have many vitamins and minerals, they contain a compound called can have a beneficial effect on health.
Results from in vitro and animal studies show that it is anti-cancer and anti-inflammatory and can protect brain health .
Crux: Cucumbers only contain less than 4 grams of carbs digested per serving. They can help protect against cancer and support brain health.
14. Cabbage Brussels
Half a cup (78 grams) of cooked Brussels sprouts contains 6 grams of carbs, including 2 grams of fiber .
It also provides 80% of RDI for vitamin C and 137% of RDI for vitamin K.
Moreover, human controlled studies suggest that eating cabbage can reduce cancer risk factors, including colon cancer .
Crux: Brussels sprouts contain 4 grams of carbs digested per serving. They contain lots of vitamin C and K and may help reduce the risk of cancer.
15. Celery
Celery contains very little digestive carbs.
One cup (101 grams) of chopped celery contains 3 grams of carbs, 2 grams of which are fiber. It is a supply of 37% vitamin K by RDI .
In addition, it contains antioxidants have the ability to prevent and help treat cancer .
Crux: Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which has anticancer properties.
16. Tomatoes
Tomatoes bring a lot of health benefits.
Like butter, they are fruits but often eaten as vegetables.
They also contain less digestive carbs. One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, of which 2 grams are fiber .
Tomatoes are a good source of vitamins A, C and K. In addition, they are high in potassium, help reduce blood pressure and reduce the risk of stroke .
These substances have also been shown to enhance endothelial cells in your arteries, and content Can help prevent prostate cancer .
Cooking helps increase lycopene content in tomatoes, and adds fat as well olive oil in the cooking process helps increase its absorption .
Crux: Tomatoes contain 4 grams of digestible carbs per serving and are high in vitamins and potassium. They can help protect cardiovascular health and reduce the risk of cancer.
17. Turnip
One cup (116 grams) of sliced radish contains 4 grams of carbs, 2 grams of which is fiber .
They contain quite a lot of vitamin C, providing 29% according to RDI in each serving.
Radish belongs to the cabbage family, and has been shown to reduce the risk of breast cancer in postmenopausal women by changing the way the body metabolizes estrogen .
Crux: Radish contains 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.
18. Onion
Onions are a delicious and nutritious vegetable.
Although they contain high levels of carbs, they are still consumed in small quantities because of their pungent taste.
Half a cup (58 grams) of sliced onions contains 6 grams of carbs, of which 1 gram is fiber .
Onions have high levels of oxidized quercetin, which can help lower blood pressure .
A study of overweight and obese women with polycystic ovary syndrome (PCOS) shows that consumption of red onions reduces LDL cholesterol levels .
Crux: Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.
19. Eggplant
A cooked cut eggplant contains 8 grams of carbs, including 2 grams of fiber .
It doesn't contain a lot of vitamins or minerals, but animal studies show that eggplant can help lower cholesterol and improve cardiovascular health signs .
It also contains an antioxidant known as nasunin in the purple pigment of the skin. Researchers have shown that nasunin helps reduce free radicals and can protect brain health .
Crux: Eggplant contains 6 grams of digestible carbs per serving and can help protect the heart and brain health.
20. Cabbage
Cabbage brings many health benefits.
As a vegetable of cabbage and cabbage may help reduce the risk of cancer, including esophageal and stomach cancer .
One cup (89 grams) of chopped cabbage contains 5 grams of carbs, including 3 grams of fiber ( .
It also provides 54% of RDI for vitamin C and 85% of RDI for vitamin K.
Crux: Cabbage contains 2 grams of digestible carbs per serving. It has many vitamins C and K and may reduce certain cancer risks.
21. Artichoke
A medium sized artichoke cotton (120 grams) contains 14 grams of carbs.
However, only 10 grams is fiber, making artichokes contain very little digestive carbs (net) .
Part of the fiber is inulin, acting as a prebiotic that helps cultivate intestinal bacteria in a healthy way .
Moreover, artichokes can protect cardiovascular health. In one study, people with high cholesterol levels drank artichoke water helped reduce inflammation and improve blood vessel function .
Crux: Artichoke contains 4 grams of digestible carbs per serving and can improve intestinal and heart health.
Message for you:
There are many delicious vegetables that can be put on a diet.
In addition to low carbs and calories, they can also reduce your risk of disease and improve your overall health.
Read more about low-carb foods:
