29 Jun The 21 Best Low-Carb Veggies, Part Two
Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.
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 a continuation of our list of the 21 best low-carb vegetables to include in your diet (read part one here).
|1 clove (3g)||1g||2g||Garlic contains 1 gram of digestible carbs per clove. It may reduce blood pressure and improve immune function.|
Garlic is known for its beneficial effects on immune function.
Although it’s a high-carb vegetable by weight, the amount typically consumed in one sitting is very low due to its strong taste and aroma.
|1 cup (67g)||6g||1g||Kale contains 6 grams of digestible carbs per serving. It’s high in antioxidants and provides 206% of the RDI for vitamin A and 134% of the RDI for vitamin C.|
Kale is a trendy vegetable that’s also extremely nutrient dense. It’s loaded with antioxidants, including quercetin and kaempferol, which have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases. 40 41 42
|1 cup (104g)||3g (chopped)||1g (chopped)||Cucumbers contain just under 4 grams of digestible carbs per serving. They may help protect against cancer and support brain health.|
Cucumbers are low in carbs and very refreshing.
Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.
|1/2 cup (78g)||4g||2g||Brussels sprouts contain 4 grams of digestible carbs per serving. They’re high in vitamins C and K and may help reduce cancer risk.|
Brussels sprouts are another tasty cruciferous vegetable that provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.
|1 cup (101g)||1g||2g||Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which may have anti-cancer properties.|
Celery is extremely low in digestible carbs, and is a good source of vitamin K, providing 37% of the RDI. Celery contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer. 53
|1 cup (cherry tomatoes) (149g)||4g||2g||Tomatoes contain 4 grams of digestible carbs per serving and are high in vitamins and potassium. They may help protect heart health and reduce cancer risk.|
Tomatoes have a number of impressive health benefits.
Like avocados, they are technically fruits but usually consumed as vegetables.
Tomatoes are a good source of vitamins A, C and K, and are high in potassium, which can help reduce blood pressure and decrease stroke risk. 56
Cooking tomatoes increases lycopene content, and adding fats such as olive oil during cooking has been shown to boost its absorption. 59
|1 cup (116g)||2g||2g||Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.|
Radishes are Brassica vegetables with a sharp, peppery taste.
They’re fairly high in vitamin C, providing 29% of the RDI per serving.
Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen. 61
|1/2 cup (sliced) (58g)||5g||1g||Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.|
Onions are a pungent, nutritious vegetable.
Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor.
Onions are high in the antioxidant quercetin, which may lower blood pressure. 63
One study in overweight and obese women with polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels. 64
|1 cup (99g)||6g||2g||Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.|
Eggplant is a common vegetable in many Italian and Asian dishes.
It’s not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health. 66
It also contains an antioxidant known as nasunin in the purple pigment of its skin. Researchers have reported that nasunin helps reduce free radicals and may protect brain health. 67
|1 cup (chopped) (89g)||2g||3g||Cabbage contains 2 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce the risk of certain cancers.|
It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.
|1 medium-sized artichoke (120g)||4g||10g||Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health.|
A portion of the high fiber content of artichokes is inulin, which acts as a prebiotic that feeds healthy gut bacteria. 72
What’s more, artichokes may protect heart health. In one study, when people with high cholesterol drank artichoke juice, they experienced a reduction in inflammatory markers and improvement in blood vessel function. 73
There are many tasty vegetables that can be included on a low-carb diet.
In addition to being low in carbs and calories, they may reduce your risk of various diseases and improve your overall health and well-being.