It goes without saying that a low-carb diet restricts the intake of carbohydrates. The body thus resorts to breaking down fats to produce energy, resulting in weight loss. But because vegetables also contain starch, a low-carb diet is difficult to follow. Therefore, to reap results, low carb vegetables and fruits are a must-have in a no carb diet plan. Read through to learn about the healthy low carb vegetables that you can add to your diet.
Benefits of Low Carb Foods
Vegetables and fruits pack fructose, a natural sugar. They also contain starch. The amount of sugar and starch in each food directly relates to its calories. Low carb vegetables and fruits thus have a lower calorie count. The benefits of low carb foods include:
1. Weight Loss
Low carb vegetables and fruits have low sugar and starch content. But they are a rich source of minerals, vitamins and plant compounds. Thus, it provides a unique combination of essential nutrients with a low dose of sugar and starch. With low carbohydrates, the body resorts to breaking down fats which results in quicker and more effective weight loss.
2. High Fibre Content
Low carb fruits and vegetables are typically rich in fibre. This improves gut health and boosts metabolism. Moreover, high fibre content confers a feeling of fullness, reducing appetite. This helps in weight loss and improves health and vitality.
3. Helps Prevent Ailments
As low carb fruits and vegetables are low in sugar, they help regulate blood sugar fluctuations. Steady blood sugar levels protect the body from chronic ailments like diabetes, cardiovascular diseases, and certain cancers.
15 Healthy Low Carb Vegetables to Add to Your Diet
Listed below are 15 low-carb vegetables that will reduce your carbohydrate intake without making you compromise on the intake of essential nutrients. These are:
1.Celery
Every 100 gm of celery contains 2.97 gm of carbohydrates. A plant of the Apiaceae family, celery contains high amounts of vitamins, minerals, antioxidants, and phthalides, a potent phytochemical which enhances blood flow and helps the artery walls to relax. The low carb vegetable is extremely helpful in promoting cardiovascular health.
2. Iceberg Lettuce
Every 100 gm of iceberg lettuce contains 2.97 gm of carbohydrates. An annual plant of the Asteraceae family, lettuce has various varieties. Of them, iceberg lettuce is among the low carb vegetables that pack the lowest number of carbohydrates. Typically used in salads and sandwiches, the vegetable is rich in minerals and vitamins, especially Vitamin A.
3. Zucchini
Every 100 gm of Zucchini contains 3.11 gm of carbohydrates. Zucchini is a vegetable of the Cucurbitaceae family and is a rich source of vitamins, minerals, and micronutrients. Zucchini has high fibre content and is extremely helpful in controlling diabetes, promoting digestion, and support in correcting vision problems.
4. Cucumber
A 100g of cucumber contains 3.83g of carbs with almost no natural sugar. As it is quite low in carbs and calories, it can be a trustworthy addition to a no carb diet. Cucumber has a high water content and is enriched with minerals, vitamins as well as plant compounds. Rich with antioxidants, cucumber also aids in fighting free radicals present in the body.
5. Spinach
Every 100 gm of raw spinach contains 3.83 gm of carbohydrates. Furthermore, the green leafy vegetable is an excellent source of iron, potassium, and vitamins. Spinach is considered extremely helpful in improving eye health. It is a potent cure for anaemia and is extremely helpful in improving digestion.
6. Asparagus
Each 100g of asparagus has about 4g of carbs. Rich in vitamins A, C, and K, it is quite a delicious spring vegetable. It is also enriched with various bioactive compounds that play a pivotal role in safeguarding the body against different types of cancers.
7. Cauliflower
Every 100 gm of raw cauliflower contains less than 5 gm of carbohydrates. Vegetables also contain a high amount of vitamins and antioxidants. The rich fibre content makes you feel full quickly and stay satiated for a long time. The cruciferous vegetable is also a rich source of calcium and helps keep bones and teeth healthy.
8. Mushrooms
Every 100 gm serving of white mushrooms contains around 3 gm of carbohydrates. Mushrooms have high anti-inflammatory properties and are a rich source of antioxidants. Its inclusion in a low carb diet promises a significant reduction in inflammation in people with metabolic syndrome.
9. Tomatoes
Every 100 gm of tomatoes contains 3.89 gm of carbohydrates. Tomatoes contain a high amount of water and are a rich source of vitamins, minerals, and essential nutrients. The vegetable can be consumed raw as a healthy salad or cooked in gravies, soups, or sauces. 87% of the tomato fibre is insoluble, which adds bulk to the stool and helps relieve constipation.
10. Green Beans
Every 100 gm of cooked green beans contains 8 gm of carbohydrates. A member of the legume family, green beans have the lowest number of carbohydrates than other legumes. The vegetable is extremely high in chlorophyll which is helpful against several cancers. Green beans also contain high amounts of antioxidants, especially carotenoids, which delay age-related cognitive decline.
11. Bell Pepper
Every 100 gm of bell pepper contains 5.88 gm of carbohydrates. The light, crunchy vegetable can be consumed raw or cooked with other vegetables. Bell pepper, also known as capsicum, is a rich source of antioxidants. It helps reduce inflammation and reduce oxidative stress. The vegetable is exceptionally high in Vitamin C, a nutrient often missing in low carb foods.
12. Broccoli
Every 100 gm of raw broccoli contains 6.6 gm of carbohydrates. A type of cruciferous vegetable, Broccoli is exceptionally high in Vitamin C and K. Broccoli is also helpful in reducing insulin resistance, a condition that leads to type 2 diabetes. Its antioxidant properties also protect against prostate cancer.
13. Radish
Every 100 gm of raw radish contains just 3.4 gm of carbohydrates. Radish is a vegetable of the Brassicaceae family. Its crunchy texture and pungent, peppery flavour make it a perfect salad veggie. The vegetable is high in fibre and has a good amount of vitamin C. Besides being a low-carb vegetable, the nutrients in radish metabolise excess oestrogen and help reduce the risk of breast cancer.
14. Onions.
Every 100 gm of onions contains 9 gm of carbohydrates. While raw onions have a robust smell and intense flavour, their crunchy texture and high nutrition make them a perfect salad veggie. Onions are rich in antioxidants, especially quercetin, which helps in lowering blood pressure. Red onions are especially helpful in reducing cholesterol levels in overweight and obese women with PCOS.
15. Eggplant
Every 100 gm of cooked eggplant contains 6 gm of carbohydrates. The purple vegetable gets its bright colour from the nasunin, an antioxidant which helps reduce free radicals and promotes brain health. This low carb food is rich in essential nutrients which promote good health.
Vegetables to Avoid in a Low Carb Diet
Vegetables with high starch and sugar content must be avoided on a low carb diet. As these vegetables contain high starch and sugar, they interfere with your weight loss goals. Excessive consumption of such vegetables may contribute to development of health conditions like diabetes and heart ailments.
1.Corn
Every 100 gm of corn contains 19 gm of carbohydrates. The vegetable has a high starch and sugar content which makes it an ill-fit for a low carb diet plan.
2. Potatoes
Every 100 gm of potatoes contains 15.4 gm of carbohydrates. Furthermore, potatoes have a high glycemic index may lead to a sudden rise in sugar levels upon consumption.
3. Green Peas
Every 100 gm of green peas contains 14 gm of carbohydrates. Moreover, the vegetable is highly starchy. In a low carb diet, green peas must be used in moderation.
Conclusion
Switching to a low carb diet is a great way to shed stubborn fat. Reduced intake of carbohydrates pushes the body to break down fats to produce energy. This leads to the melting of fats, resulting in weight loss. But what to include in a low carb diet is important.
While fruits and vegetables invariably have a low amount of carbohydrates compared to other foods, there is variation within the category. Starchy vegetables have high-carb content. Therefore, including low carb vegetables is vital to enjoying effective weight loss results. Celery, iceberg lettuce, zucchini, cauliflower, onion, green beans, and bell pepper are some low-carb vegetables you must add to your diet. On the other hand, vegetables like corn, potatoes, and green peas are best avoided.
