Share on Pinterest Photography by Aya Brackett Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage ( 1 , 2 , 3).Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.Summary Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (net) carbs per serving.It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.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 ).Summary Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration ( 19 , 20 , 21 ).Summary Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.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 ).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 ).Summary Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.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 ).Studies have found that it may boost resistance to the common cold and decrease blood pressure ( 36 , 37 , 38 ).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.A high intake of vitamin C has been shown to improve immune function and increase the skin’s ability to fight damaging free radicals, which can speed up the aging process ( 44 , 45 ).Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer ( 54 ).Tomatoes are a good source of vitamins A, C and K.
In addition, they’re high in potassium, which can help reduce blood pressure and decrease stroke risk ( 56 ).They’ve also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer ( 57 , 58 ).Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen ( 61 ).Summary Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor.One study in overweight and obese women with polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels ( 64 ).Summary Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.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 ).Researchers have reported that nasunin helps reduce free radicals and may protect brain health ( 67 ).Summary Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria ( 72 ).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 ).Summary Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health. .
11 Keto-Friendly Vegetables That Won't Kick You Out of Ketosis
While vegetables are among the most nutritious things you can eat, there are a few starchy and carbohydrate-dense items that can definitely throw off your keto diet—and in small servings, too.Instead, fill up your plate with these keto-friendly vegetables, all of which have few net grams of carbs and bring some more of the good stuff to your meals. .
20 Low Carb Vegetables
“Though vegetables provide a variety of important nutrients, they’re mainly made up of carbs—and some contain more than others,” says Kimberly Neva, MS, RD, a dietitian at Rush University Medical Center in Chicago.“For few carbs and calories, low-carb veggies provide some fiber and water, and are very high in all sorts of nutrients, often including magnesium, phosphorus, potassium, and vitamin C,” Neva says.Eating ample fiber (25 and 38 grams per day, for women and men, respectively) is crucial for maintaining optimal health.The next time you head to the grocery store to load up on the good stuff, keep this low-carb vegetable list in mind.Juicy red tomatoes are famous for containing a specific antioxidant called lycopene, which is known to reduce the risk of heart disease and some cancers, Chapmon says.A 2013 paper published in the Journal of Agricultural and Food Chemistry backs this up—and suggests that the antioxidant may also antibiotic and anti-inflammatory properties, as well.At 2.98 grams of net carbs per 1-cup serving, it’s a great low-carb vegetable to roast, stir-fry, or turn into a nutritious rice substitute.Rich in meaty umami flavor, mushrooms are “high in the B vitamins riboflavin, niacin, and pantothenic acid, which protect heart health,” Chapmon says.According to the Academy of Nutrition and Dietetics, B vitamins are crucial for the body’s ability to produce energy, heart included.Zucchini noodles are a staple for any low-carb eater, as 3/4-cup serving of this summer squash contains just shy of 3 grams of net carbs.With just 2.02 grams of net carbs per two medium stalks, celery is a great low-carb vegetable for snacking, as it makes the perfect vessel for all sorts of dips, from hummus to guacamole.Flavorful asparagus, which contains 2.94 grams of net carbs (per cup), feels right at home besides a nice cut of steak, and provides iron, vitamin K, and fiber, Brown says.Carrots (3.75 grams of net carbs per half a cup) are loaded with beta carotene, a compound our body turns into vitamin A.According to the U.S. National Library of Medicine, vitamin A acts as a powerful antioxidant in the body, helping to ward off cellular damage.One of the few root vegetables considered low-carb, jicama clocks in at just more than 5 grams of net carbs per serving (1 cup, chopped), and also provides the antioxidant vitamin C and the electrolyte potassium, according to Brown.At 3.51 grams of net carbs per serving (1 cup, chopped) cabbage-like kohlrabi is another unusual vegetable to add to your low-carb rotation.According to Chapmon, green beans (which contain 3.96 grams of net carbs per ¾-cup serving) provide almost 10% of your daily needs for the B vitamin folic acid per 1 cup.vitamin B9), is crucial for cell division and DNA production, which is why pregnant and breastfeeding women need more than the average adult, according to the National Institutes of Health.Though not a powerhouse source of vitamins and minerals, eggplant is a filling vegetable, providing three grams (12% of your daily needs) of fiber.Though not the most glamorous of vegetables, cabbage is super low in calories (less than 18 per serving—1 cup, shredded) and carbohydrates (2.31 net grams per serving).This virtually carb-less leafy green (it contains just 0.07 grams of net carbs per 1-cup serving) contains “a large amount of antioxidants, including quercetin and kaempferol,” Chapmon says.Quercetin, in particular, has been associated with a number of benefits, including lowering blood pressure, improving immune function, and offering some protection against diabetes, according to a 2017 review published in Nutrients.Your childhood nemesis turned favorite veggie, Brussels sprouts fall on the upper end of the low-carb vegetable spectrum (they contain about 5 grams of net carbs per 3/4-cup serving).Though your average low-carb diet allows for plenty of flexibility regarding which vegetables you incorporate into your meals, going keto requires a much more limited (and strategic) approach.Because eating as many vegetables as possible on keto helps you fill up during meals and get your fill of important micronutrients—especially electrolytes, which are easily depleted on high-fat diets, Neva says, she recommends taking a “green” or plant-forward approach to keto by sticking to vegetables that contain around five or fewer grams of net carbs per serving.These quick and easy zucchini noodles with tomato and basil cream sauce offer all of the rich flavor of vodka sauce-drenched pasta while keeping carbs low.No matter the season, this bright, refreshing cucumber salad with quick pickled onion makes a tasty side dish.Whether for breakfast, lunch, or dinner, this savory kale and bacon frittata is a hearty make-ahead meal on its own, and delicious served alongside potatoes and a salad.Whether you’re following a keto, paleo, low-carb, or plant-based diet, eating as many low-carb vegetables as possible helps ensure you consume ample amounts of the wide variety of nutrients—including fiber—that your body needs to thrive.Not to mention, enjoying the many different types of low-carb vegetables in the produce aisle allows you keep your healthy diet exciting and satisfying—important for long-term maintenance.This article was reviewed for accuracy in June 2021 by Stephanie L.
Fitzpatrick, PhD, senior manager for multicultural programs at WW. .
Kale Nutrition Facts and Health Benefits
It is considered to be one of the most nutritious foods per calorie and has often been labeled a superfood.One cup of raw kale contains only 7.2 calories and less than a gram of carbohydrate.Glycemic load takes portion size into account when a food's impact on blood sugar is estimated.However, the way that you prepare this green superfood may change the nutrition it provides.Vitamin and Minerals.Kale is an excellent source of vitamin K, vitamin A, and vitamin C. Kale is also a plant-based source of calcium (52mg), making it a particularly favorable vegetable in vegetarian and vegan meal plans.Kale and other dark green vegetables provide great nutritional benefits for very few calories.Study authors concluded that consuming leafy green and cruciferous vegetables may provide the greatest cardiovascular health benefits.Studies have shown that vitamin K supplementation at high doses has a positive effect on the bone health of postmenopausal women.While taking a supplement may be beneficial, including foods with vitamin K and other nutrients like calcium can help to make sure that you are not deficient in this important nutrient.Kale provides over 20% of your daily needs for vitamin C in a one-cup serving of the raw vegetable.Vitamin C is a water-soluble vitamin that is important in boosting immunity, repairing cells, and slowing down the aging process.Many types of kale are green, but there are also red and purple varieties.Curly kale is usually deep green in color with ruffled leaves and has a pungent, bitter, peppery flavor.Each type contains a host of vitamins, minerals, and antioxidants.If fresh kale is intimidating, you can either purchase kale that has already been cleaned and cut (this is good to make kale chips or easy to use to sauté or throw in soups, stews, or chili) or purchase frozen chopped kale.If you are unable to use it in a few days, you can cook it—boil or steam, and place it back in the refrigerator cooked.It can be steamed, sautéed, boiled, or chopped and used raw in salads.It has a great way of enhancing the flavor of your meals and serves as a hearty, and healthy addition to your meal plan.
Keto Diet: Why Spinach And Kale Are Most Nutritious Leafy Greens
These leafy greens are full of carotenoids and flavonoids, that help in protecting the body from oxidative stress.In this article, we are going to talk about spinach and kale, two of the most nutritious leafy greens that you can have on keto.The vegetable is rich in choline and betaine, both of which are essential nutrients for metabolic processes in the body.Spinach is good for people with diabetes as it helps in reducing glucose levels and improving insulin sensitivity.Spinach is also good for people with high blood pressure and those facing digestion issues.Keto diet: Leafy green veggies are low in calories and can aid quick weight loss.Kale is loaded with powerful antioxidants like Quercetin and Kaempferol - which help in lowering blood pressure, reducing inflammation and even depression.Being an excellent source of Vitamin C, Kale can help in reducing skin ageing, stress and controlling symptoms of cough and cold. .
What are High-Carb Vegetables? (Veggies To Eat & Avoid)
We don’t have to tell you that you should eat your vegetables.You can eat just about as many fibrous veggies as you want (think asparagus, celery, and spinach).However, some vegetables are particularly starchy and higher in carbs.What are high-carb vegetables?“Both starchy and non-starchy vegetables contain carbohydrates.“It’s important to note that starchy vegetables provide energy and nutrients (vitamins, minerals, and fiber).[They] can be a part of a healthy, balanced diet,” Feller assures.Other high-carbohydrate veggies worth mentioning are lima beans (24 grams per cup), artichokes (24 grams per cup), and black-eyed peas (26 grams per cup).A cup of beans has around 35 grams of carbs.Depending on your weight and body, this could be anywhere from 150 to 300 grams.Whereas foods like lettuce, cucumbers, and tomatoes are low in calories and are pretty much unlimited for weight loss, these starchy vegetables should be kept to a one-half cup portion,” says Sammi Haber, MS, RD, CDN, and Founder of Nutrition Works NYC.They’re still vegetables, after all. .
Genetic variation in the prebiotic carbohydrate and mineral
A single 100-g serving from these kale cultivars provides mineral micronutrients (20–314 mg K; 95−539 mg Ca; 20−67 mg Mg; 13−87 mg P; 0.4−3.1 mg Fe; 0.3−0.9 mg Zn; 0.4−1.9 mg Mn; 20−1030 μg Cu; and 0–940 μg Se) and prebiotic carbohydrates, including sugar alcohols (1.7–26.9 mg), simple sugars (0.03–334 mg), and raffinose and fructooligosaccharides (0–11.2 mg).Overall, significant genetic variation exists among kale commercial cultivars and germplasm for prebiotic carbohydrates and minerals, indicating the nutritional quality of kale in organic production can be further improved by germplasm selection. .
Kale: Health benefits, nutrition, diet, and risks
Possible benefits include helping manage blood pressure , boosting digestive health, and protecting against cancer and type 2 diabetes .It may offer a range of health benefits for the whole body.Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants.Fiber: A 2018 study concluded that people who consume the highest amounts of dietary fiber appear to have a lower risk of developing type 2 diabetes.This, say the AHA, can reduce the risk of high blood pressure and cardiovascular disease.Fiber: A Cochrane review from 2016 found a link between consuming fiber and a lower blood lipid (fat) levels and blood pressure.Fiber: A high consumption of fiber may help reduce the risk of colorectal cancer, according to a study from 2015.Bone health.The body uses vitamin C to build and maintain collagen, a protein that provides structure for skin, hair, and bones.Vitamin C is also present in kale.Which other foods can boost hair growth? .
A List of Starchy Vegetables and Tips for Enjoying Them
That's common advice for people with type 2 diabetes or on a low-carbohydrate diet.In this article, you'll learn what veggies are starchy, how to monitor your portions, and how to prepare them in healthy ways.That means they raise blood sugars faster than other veggies and proteins.So, if you're trying to manage your carbs, watch your portions of starchy vegetables.The same amount of steamed broccoli contains 25 calories and 5 grams of carbohydrate.Watching portion sizes is important for managing diabetes.Work with your healthcare provider to determine the right amounts and proportions for you.The table below shows serving sizes for cooked starchy vegetables. .
Smoothies for diabetes: Tips, low GI options, and benefits
Smoothies may seem like a healthful option, and they can be an excellent way to get fiber and other nutrition from fruits and vegetables.However, the wrong kind of smoothie can be a bad choice for people with diabetes, especially when eating out.A smoothie can be a good way to consume superfoods, such as spinach and green leaves.Following a few tips can help a person with diabetes to enjoy smoothies while limiting the adverse effects.Fats play an essential role in the body, and they can help slow down the speed at which sugar enters the blood and leave the person feeling satisfied.Some healthful sources of fat to add to a morning smoothie include: almond or peanut butter.raw walnuts However, too much fat can lead to weight gain, so it is essential to balance the quantities.High-protein content can slow the absorption of food, and this reduces the speed at which sugar enters the bloodstream.This means it takes longer to release its energy, reducing the risk of a glucose spike.Insoluble fiber boosts digestive health and reduces the absorption of other foods in the gastrointestinal tract.These factors can benefit a person with diabetes by reducing the risk of: a blood sugar spike.weight gain as a result of overeating due to not feeling full In these ways, fiber can lower the chance of various complications related to diabetes and high blood sugar and boost overall health.almond, soy, and other milk alternatives may contain added sugar These may be suitable in moderation.Other ways to add flavor include: a pinch of spice, such as cinnamon, nutmeg, ginger, or turmeric.Some examples of 15g servings of carbohydrates that people often add to smoothies include: 1 small banana.½ cup granola Try adding greens, spinach, or other dark leafy vegetables to the smoothie.A doctor will advise on how many carbs a person should consume each day and at each meal — this will vary between individuals based on their height, weight, activity levels, and medications.Account for the carb and calorie content in the smoothie and use it to replace a meal, or just have a very light snack with it.If it is still tempting to reach for a full breakfast or lunch, opt instead for sparkling water or unsweetened tea or coffee as a drink.The glycemic index (GI) measures how quickly a food item will raise blood sugar.All fruits and vegetables have different GI scores because they all contain varying amounts of sugar and fiber.rice milk However, just because a food has a low GI score, it does not mean a person can put as much of it as they like in a smoothie.When making smoothies, it is also worth remembering that: While a particular fruit may have a low GI score, it is still necessary to account for the carbohydrate content.People who have celiac disease must avoid any food that contains gluten, a protein found in wheat, rye, and barley.low-fat milk People with high blood pressure should also avoid foods that contain added salt.Smoothies that contain fruits, vegetables, nuts, and seeds can be a good source of vitamins, minerals, and other nutrients that the body needs.Fruits, vegetables, and other high-fiber foods will be less satisfying and more likely to lead to a blood sugar spike when a person consumes them in a smoothie rather than eating them whole and unprocessed.People should not consume all their fruit and vegetables in smoothies, but ensure that most of their intake is from whole food. .