While veggies are a key part of any diet, they’re especially important for anyone who needs to watch their carb intake. And thanks to a wealth of delicious vegetables available, eating low carb can be easy, flavorful and fun. These vegetables offer a variety of flavors and textures that can provide you with the fuel you need to keep going throughout your day without spiking your blood sugar.
Leafy greens like spinach, kale, chard and Swiss chard are all low in carbs, with a cup of kale containing just 1.5 grams of carbohydrates (that’s net carbs, which take into account the amount of carbohydrates your body can actually absorb). These vegetables are also nutrient rich and packed with antioxidants, vitamins and minerals such as vitamin A, potassium and calcium.
Tomatoes have just 3.89 g of carbs per 100 g serving, netting only 2.69 g of carbohydrates (that’s net carbs). They’re an excellent source of vitamin C, which supports a healthy immune system. Tomatoes are also a great source of potassium, an essential mineral that supports normal blood pressure and heart function. Tomatoes can be enjoyed raw, as toppings on sandwiches and salads or cooked into soups and sauces. Adding pickled or fermented vegetables to your diet can also help add variety and support digestive health. These foods can include cucumber pickles, cabbage sauerkraut and kimchi, as long as they don’t have added sugar.
Sweet potatoes, squash and pumpkin are moderately low in carbs, with a cup serving of these veggies providing 7 grams of carbs or less (that’s net carbs). They’re rich in vitamin A, as well as B vitamins, fibre, minerals and phytochemicals. They’re also a good source of fiber, which helps keep your blood glucose levels balanced.
Cauliflower is another nutrient-rich vegetable that’s lower in carbs than many other foods. It’s also a good source of fibre, as well as vitamins and minerals, including B vitamins, folate and potassium. You can eat cauliflower in salads, add it to soups or roast it to create low-carb cauliflower “rice.”
Mushrooms are another fungi that’s a relatively low-carb food. A cup of shiitake mushrooms provides just 3.4 g of carbohydrates, the majority of which come from fibre. Portobellos, button mushrooms and crimini mushrooms are all also good options.
Other cruciferous vegetables, such as broccoli and Brussels sprouts, are also low in carbs. A cup of brussels sprouts contains 6.04 g of carbs, but most of that is dietary fibre. Radishes are also a nutritious veggie option, offering low carbs and a host of health benefits, including cancer-fighting nutrients. They’re high in soluble and insoluble fibre, as well as iron, potassium and zinc. They’re also a good source for vitamin C and phytochemicals.