25+ Best Low carb vegetables in the world| Does it works?
So many people ask us about how to lose weight & how much carbs a day is enough for fat loss or for muscle gain. So we have already provided information about these things in our previous blogs. If you haven’t read it please go to our blog section or click here to read it.
We also see people asking about low carb foods & best low carb vegetables. So here in this post we will try to provide you every possible information on low carb vegetables. We are also providing a PDF list of Best Low carb vegetables on this page. So go through the entire post & read it thoroughly.
So let’s start….
The first question is how to find out Best Low carb vegetables & high carb vegetables.
Which vegetables are low in carb?
See as per science there is basic rule which is followed by at least 80% of the industry. Most vegetables which grow above the ground are low in carbohydrates. So these types of vegetables will come in our list of Best Low carb vegetables. In addition to that vegetables which grow below the ground are usually high in carbs.
So the summary becomes you can eat vegetables freely which grow above the ground. For vegetables which grow below the ground you have to check their macros if you are on a low carb diet. This will help you in maintenance of your daily calories.
Name of Low Carb Vegetables & Their Calories list
Serving Size = 100 grams
|Vegetable Name||Total Carbohydrates(g)||Fiber (g)||Net Carbs (g)|
So these are the list of Best low carb vegetables. Some macros may differ according to weight & all factors. These numbers are universally accepted on the basis of serving size. We are providing more information on this. So go through the information mentioned below.
Best and Worst Low Carbohydrate vegetables for Keto Diet
Keep in mind that vegetables are the healthy & essential part of low-carb diet. We are providing you some best & worst low carb vegetables for keto diet on this page. Please note that no vegetables are best. We are just dividing them on the basis of their calories.
If you are on keto diet you need to have your carbs under 30gms to 40gms per day. So in that case every calories count. All the vegetables which are high in fibre/nutrients & low in carbohydrates are best for ketogenic diet.
All the dark & leafy vegetables are good for ketogenic diet. Vegetables like spinach & kale fits into this category. You all should include this type of vegetables into your diet.
Now there is more thing we would like to add color of the vegetables also defines its calorie density. Generally, vegetables with color & brightness are low in carbohydrates. If you want to be low in carbs then you should definitely not go for sweet & starchy vegetables. Vegetables like sweet potatoes, potatoes, corns, beans, quinoa are generally high in carbohydrates.
It is as simple as that sweet vegetables will have sugar in it which will increase the carbohydrate in them. Carrot & squash are the best example for that. Although they are high in carbs but that doesn’t mean that they are not good for health. We all know the benefits of carrots & all the vegetables that we consume in our day to day life.
vegetables with high carbohydrates are mostly great in taste. Many people use the high carbohydrate vegetable flavor due to their natural sweetness.
Organic Vegetables VS Pesticide Vegetables?
Now we have heard lots of buzz regrading organic stuff & pesticide stuff.
There is whole lot of talk on what vegetables you should eat, organic or pesticides? For me if your aim is to just take the nutrition from the vegetables then this question doesn’t matter.
As we all know that organic vegetables are great for body as they contain less toxins/ pesticides in them but they contain same amount of nutrient as compared to pesticides nutrient. In addition to that, many people afraid of stocking & frizzing vegetables.
According to them frizzing & stocking vegetables damages the nutrient value on them or they want to eat fresh. Well if you are packing & frizzing vegetables for the required amount of time then there is no problem. Everything has an expiry date. So till then you can freely stock & freeze them.
25+ Best low carb vegetables
If you are confused that what to take from which vegetables then we are giving you a short list of Best low carb vegetables. Here we are providing you best of the best low carb vegetables for your low carb diet.
Cauliflower is used in almost every family. Everyone has used cauliflower in their meals irrespective of low carb or high carb meals. There are several uses & dishes of cauliflower. So it will be not wrong if I say that cauliflower is the most old & iconic vegetables till now. In addition to that it’s also a low carb vegetable.
It has only a 2 grams of carbohydrate in just 1 cup. Although having a number of dishes & variety it’s the best low carb vegetables available in all markets of the world. Note that, availability factor does matters. Cauliflower has 4.97 grams of carbohydrate per 100 grams in which it contains 2 grams of fiber. So the net carbohydrate remain in 100 grams of cauliflower is only 2.97 grams.
So now doubt it is a low carb vegetable.
Cabbage is also comes under the Best low carb vegetables from the family of cauliflower. Just like cauliflower cabbage also has different uses in dishes, salads, & etc. In addition to that, despite of having several uses in dishes like cauliflower it maintains the low carb amount in it.
White cabbage contains 5.37 grams of carbohydrate in it. In which 2.3 grams is fiber. So the exact carbohydrate remains in 100 grams of white cabbage is 3.07 grams.
Green cabbage has a total of 6.1 grams of carbs per 100 gram. In this 100 grams 3.1 gram is fiber, so the net carbs remains only 3 grams/per 100 grams.
Red cabbage contains 7.37 grams of carbs per 100gms. In this 2.1gram is fiber so the net carbs remains 5.27 grams.
Another Best low carb vegetable from the family of cauliflower. It’s one of the best low carb vegetable from all the upper vegetables. Broccoli has more number of nutrients with more amounts in them.
Broccoli has a total of 6.64 grams to 7 grams carbs per 100 grams. In these 2.6 grams is fiber. So the net carbohydrate remains 4.04 grams. So it is comparatively very low in carbs. It has several health benefits.
Avocado, fruit or vegetables?
Many peoples are confused in this. So to end that confusion avocado is fruit but used as a vegetable. Avocado is a good source of healthy fats. So many people used them in the fat loss goals to for the consumption of healthy fats.
As per studies Avocados are high in monounsaturated fats. It shows that they help in lowering LDL (bad) cholesterol & triglycerides. In addition to that avocados are high in Vitamin C & potassium. So it can be said that in low carb diets Avocados can help in healthy fats as well as in electrolytes problems.
Avocado contains 8.64 grams of carbohydrate per 100 grams. In which 6.8 gram is fiber. So the net carbohydrate remain in 100 grams of Avocado is 1.84 to 2 grams. Which is very low carbohydrate vegetable with high nutrient facts.
Zucchini is like a summer squash specially for the people, following keto diet. Normally zucchini is low in carbs. It contains 3.11 grams of carbohydrate per 100 grams in which 1 gram is fiber. So the net carbs remains in 100 grams of zucchini are only about 2.11 grams.
Asparagus comes under the world’s oldest cultivated vegetables. It is very tasty as well as low in carbs. In 100 grams of Asparagus you will find total carbohydrate of 3.88 grams. In this 2.1 gram is fiber. So the net carbs remain is only 1.78 grams. So it’s very low in carbohydrate & perfect for the people looking for fat loss via low carb diet or keto diet.
Spinach is damn low in terms of carbohydrate. In addition to that they hold number of vitamins & minerals necessary for every human. They are great source of fibre. Along with that it’s a green leafy vegetable that indicates significant amount of health profits when consumed. Studies show that spinach has some nutrients that help protecting heart health along with eye disease also.
You can use them in salad to full your stomach while maintaining your carb goal & reaching your satiety level also. Spinach contains 3.63 grams of carbohydrate per 100 gram in which 2.2 gram is fiber & net carbs is 1.43 grams. This is very low. So again its best for low carb diet as well as for keto diets. In addition to that they have many health benefits with their multivitamins & minerals features.
Healthy than spinach with less water in it, Kale is just a Best low carb vegetable for everyone. Kale is also known as leaf cabbage. They come under one of the cultivators from cabbage family grown from their edible leaves. Kale leafs comes in two colours, green & purple. Central leaves do not form a head. So they remain in leafs only.
Kale contains 8.75 grams of carbs per 100 gram. In this 3.6 gram is fiber so the net carb remains in 100 grams of kale is only 5.15 grams.
Green beans are a kind of unripen fruit. They come under the legume family. As compared to other legumes they are very low in carbs. One of the main features of green bean is that they help improving brain function while aging.
Green beans have 6.97 grams of carbohydrate per 100 gram. In these 6.97 grams 2.7 grams is fiber & net carbs is 4.27 grams. Which is still very low. So you can use them in low carb diet & keto diet.
They come in many colors like green, yellow, & red. Green color is commonly & mostly used capsicum. They are used in cooking all over the world. This low carb vegetables have many nutrients in them. They contain Vitamin A & Vitamin C in them. Bell Peppers have anti-inflammatory features due to the carotenoids present in them.
Bell Peppers contains 4.6 grams of carbohydrate per 100 grams. In which 1.7 grams is fiber & 2.9 grams is net carbs. So they are extremely low in carbs & again good for low carb diet & keto diet.
Other Best low carb vegetables you will find in the images available on this page along with their carbs amount per 100 gram.
So that’s all for this Best Low carb vegetables article. If you have any doubts, questions or suggestion do let us know in the comment section. We would love to hear from you. Also more post with full of information are coming soon from team_stfitness. So stay tune with us…..
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