22 Jun The 21 Best Low-Carb Veggies, Part One

Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.

In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.

The definition of a low-carb diet varies widely. Most are under 150 grams of carbs per day, and some go as low as 20 grams per day.

Whether you’re on a low-carb diet or not, eating more vegetables is always a great idea.

Here is Part One of Two in our mini-series about the 21 best low-carb vegetables to include in your diet.

Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious. They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage. 1 2 3

It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.

Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.

Broccoli is a true superfood. It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.

Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It’s also thought to protect against several types of cancer, including prostate cancer, and also provides more than 100% of the RDI for vitamins C and K. 5 6 7 8

One cup (180 grams) of cooked asparagus contains 8 grams of carbs, 4 of which are fiber. It’s also a good source of vitamins A, C and K. 9

Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety. 10 11 12 13 14

Mushrooms have also been shown to have strong anti-inflammatory properties. 15 16

In a study in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers. 17

Zucchini is a popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten, whereas winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.

Zucchini is a good source of vitamin C, providing 35% of the RDI per serving. 18

Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.

Spinach is a leafy green vegetable that provides major health benefits.

Researchers report that it can help reduce damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration. 19 20 21

What’s more, it’s an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K. 22

Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.

Although technically a fruit, avocados are typically consumed as vegetables. They’re also high in fat and contain very few digestible carbs.

A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber. 24

Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels. 25 26

They’re also a good source of vitamin C, folate and potassium.

Although avocados are a fairly high-calorie food, they may be beneficial for weight management. In one study, overweight people who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next five hours. 27

Cauliflower is one of the most versatile and popular low-carb vegetables. It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods. It’s also high in vitamin K and provides 77% of the RDI for vitamin C. 28

Like other cruciferous vegetables, it’s associated with a reduced risk of heart disease and cancer. 29 30

Green beans—sometimes referred to as snap beans or string beans—are a member of the legume family, along with beans and lentils. However, green beans have significantly fewer carbs than most legumes.

They’re high in chlorophyll, which animal studies suggest may help protect against cancer, and contain carotenoids, which are associated with improved brain function during aging. 32 33

Lettuce is one of the lowest-carb vegetables around. Depending on the type, it may also be a good source of certain vitamins. For instance, romaine and other dark-green varieties are rich in vitamins A, C and K.

Lettuce is also high in folate. Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease.

One study in 37 women showed that consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet. 35

Next week we’ll wrap up our list of the 21 best low-carb veggies! Stay tuned!