The 21 best low carb vegetables



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


In addition, many are low in carbohydrates and high in fiber, which makes them ideal for low-carb diets.


The definition of a low carbohydrate diet varies widely. Most have less than 150 grams of carbohydrates per day, and some reach 20 grams per day.


Whether you're on a low-carbohydrate diet or not, eating more vegetables is always a good idea.


Here is a list of the 21 best low carb vegetables to include in your diet.


1. peppers


The best low carb vegetables


Peppers, also known as sweet peppers or peppers, are incredibly nutritious.


They contain antioxidants called carotenoids that can reduce inflammation, decrease the risk of cancer and protect cholesterol and fats from oxidative damage (1, 2, 3).


One cup (149 grams) of chopped red pepper contains 9 grams of carbohydrates, 3 of which are fiber (4).


It provides 93% of the daily reference intake (RDI) for vitamin A and 317% of the RDI for vitamin C, which is often not found in very low-carbohydrate diets.


The green, orange and yellow peppers have similar nutrient profiles, although their antioxidant content may vary.


Summary The peppers are anti-inflammatory and have a high content of vitamins A and C. They contain 6 grams of digestible carbohydrates (net) per serving.


2. broccoli


Broccoli is a true superfood.


It is a member of the family of cruciferous vegetables, which includes kale, Brussels sprouts, radishes and cabbage.


Studies show that broccoli can decrease insulin resistance in type 2 diabetics. It is also thought to protect against several types of cancer, including prostate cancer (5, 6, 7).


One cup (91 grams) of raw broccoli contains 6 grams of carbohydrates, 2 of which are fiber (8).


It also provides more than 100% of the IDR for vitamins C and K.


Summary Broccoli contains 4 grams of digestible carbohydrates per serving. It has a high content of vitamins C and K and can reduce insulin resistance and help prevent cancer.


3. Asparagus


Asparagus is a delicious spring vegetable.


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


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


Summary Asparagus contains 4 grams of digestible carbohydrates per serving. It is a good source of several vitamins and can help protect against certain types of cancer.


4. Mushrooms


The mushrooms are extremely low in carbohydrates.


A serving of mushrooms (70 grams) of raw white mushrooms contains only 2 grams of carbohydrates, 1 of which is fiber (15).


In addition, they have been shown to have strong anti-inflammatory properties (16).


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


Summary The mushrooms contain 1 gram of digestible carbohydrates per serving. They can reduce inflammation in people with metabolic syndrome.


5. zucchini


Zucchini is a popular vegetable and the most common type of summer squash. The summer squash is long with soft skin that can be eaten.


In contrast, winter squash comes in a variety of forms, has an inedible crust and is higher in carbohydrates than summer varieties.


One cup (124 grams) of raw zucchini contains 4 grams of carbohydrates, one of which is fiber. It is a good source of vitamin C, since it provides 35% of the RDI per serving (18).


Italian yellow squash and other types of summer squash have carbohydrate counts and nutrient profiles similar to those of zucchini.


Summary Zucchini and other types of summer pumpkins contain 3 grams of digestible carbohydrates per serving and are high in vitamin C.


6. Spinach


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


Researchers report that it can help reduce DNA damage. It also protects the health of the heart and can reduce the risk of common eye diseases such as cataracts and macular degeneration (19, 20, 21).


In addition, it is an excellent source of various 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 carbohydrates, but carbohydrates are more concentrated as the leaves cook and lose their volume.


For example, a cup of cooked spinach contains 7 grams of carbohydrates with 4 grams of fiber, while a cup of raw spinach contains 1 gram of carbohydrates with almost 1 gram of fiber (22, 23).


Summary Cooked spinach contains 3 grams of digestible carbohydrates per serving, is very rich in vitamin K and helps protect the health of the heart and eyes.


7. Avocados


Avocados are a unique and delicious food.


Although technically it is a fruit, avocados are typically consumed as vegetables. They are also high in fat and contain very few digestible carbohydrates.


A one-cup serving (150 grams) of chopped avocados has 13 grams of carbohydrates, 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 reduce levels of LDL cholesterol and triglycerides (25, 26).


They are also a good source of vitamin C, folic acid and potassium.


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


Summary Avocados provide 3 grams of net carbohydrates per serving. They promote feelings of fullness and are high in fat and fiber healthy for the heart.


8. Cauliflower


Cauliflower is one of the most versatile and popular low carb vegetables.


It has a very mild flavor and can be used as a substitute for potatoes, rice and other carbohydrate-rich foods.


One cup (100 grams) of raw cauliflower contains 5 grams of carbohydrates, 3 of which are fiber. It also has a high vitamin K content and provides 77% of the RDI for vitamin C (28).


Like other cruciferous vegetables, it is associated with a reduced risk of heart disease and cancer (29, 30).


Summary The cauliflower contains 2 grams of digestible carbohydrates per serving. It is also rich in vitamins K and C and can help prevent heart disease and cancer.


9. Green beans


Green beans are sometimes called "snap snap" or "string beans".


They are members of the legume family, along with beans and lentils. However, they have significantly less carbohydrates than most legumes.


A one-cup serving (125 grams) of cooked green beans contains 10 grams of carbohydrates, 4 of which are fiber (31).


They are high in chlorophyll, which, according to animal studies, may help protect against cancer (32).


In addition, they contain carotenoids, which are associated with better brain function during aging (33).


Summary Green beans contain 6 grams of digestible carbohydrates per serving, as well as antioxidants that can help prevent cancer and protect the brain.


10. Lettuce


Lettuce is one of the lowest carbohydrate vegetables around.


One cup (47 grams) of lettuce contains 2 grams of carbohydrates, 1 of which is fiber (34).


Depending on the type, it can also be a good source of certain vitamins.


For example, the Roman variety and other dark green ones are rich in vitamins A, C and K.


They are also high in folate. Folate helps lower levels of homocysteine, a compound linked to an increased risk of heart disease.


A study of 37 women showed that consumption of folate-rich foods for five weeks reduced homocysteine ​​levels by 13%, compared to a low-folate diet (35).


Summary Lettuce contains 1 gram of digestible carbohydrates per serving. It has many vitamins, including folate, that can reduce the risk of heart disease.


11. garlic


Garlic is known for its beneficial effects on immune function.


Studies have found that it can increase resistance to the common cold and lower blood pressure (36, 37, 38).


Although it is a vegetable with a high carbohydrate content by weight, the amount that is normally consumed in a single session is very low due to its strong flavor and aroma.


One clove (3 grams) of garlic contains 1 gram of carbohydrates, part of which is fiber (39).


Summary Garlic contains 1 gram of digestible carbohydrates per clove. It can reduce blood pressure and improve immune function.


12. Kale


Kale is a modern vegetable that is also extremely dense in nutrients.


It is loaded with antioxidants, including quercetin and kaempferol.


These levels have been shown to reduce blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases (40, 41, 42).


One cup (67 grams) of kale contains 7 grams of carbohydrates, one of which is fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C (43).


It has been shown that a high consumption of vitamin C improves the immune function and increases the ability of the skin to fight harmful free radicals, which can accelerate the aging process (44, 45).


Summary Kale contains 6 grams of digestible carbohydrates per serving. It is high in antioxidants and has more than 100% of the RDI for vitamins A and C.


13. cucumbers


Cucumbers are low in carbohydrates and very refreshing.


One cup (104 grams) of chopped cucumber contains 4 grams of carbohydrates, of which less than 1 gram is fiber (46).


Although cucumbers are not very rich in vitamins or minerals, they contain a compound called cucurbitacin E, which can have beneficial health effects.


The results of test tube and animal studies suggest that it has anticancer and anti-inflammatory properties and can protect brain health (47, 48, 49).


Summary Cucumbers contain just under 4 grams of digestible carbohydrates per serving. They can help protect against cancer and support brain health.


14. Brussels sprouts


Brussels sprouts are another tasty cruciferous vegetable.


A serving of half a cup (78 grams) of cooked Brussels sprouts contains 6 grams of carbohydrates, 2 of which are fiber (50).


It also provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.


In addition, controlled studies in humans suggest that eating Brussels sprouts can reduce risk factors for cancer, including colon cancer (51, 52).


Summary Brussels sprouts contain 4 grams of digestible carbohydrates per serving. They are high in vitamins C and K and can help reduce the risk of cancer.


15. Celery


Celery is extremely low in digestible carbohydrates.


One serving of a cup (101 grams) of chopped celery contains 3 grams of carbohydrates, 2 of which are fiber. It is a good source of vitamin K, since it provides 37% of the RDI (53).


In addition, it contains luteolin, an antioxidant that shows the potential to prevent and help treat cancer (54).


Summary Celery provides 1 gram of digestible carbohydrates per serving. It also contains luteolin, which may have anticancer properties.


16. tomatoes


Tomatoes have a number of impressive health benefits.


Like avocados, they are technically fruits but are generally consumed as vegetables.


They are also low in digestible carbohydrates. One cup (149 grams) of cherry tomatoes contains 6 grams of carbohydrates, 2 of which are fiber (55).


Tomatoes are a good source of vitamins A, C, and K. In addition, they are high in potassium, which can help lower blood pressure and decrease the risk of stroke (56).


It has also been shown to strengthen the endothelial cells lining the arteries, and its high lycopene content may help prevent prostate cancer (57, 58).


Cooking tomatoes increases the lycopene content and it has been shown that adding fats such as olive oil during cooking increases their absorption (59).


Summary Tomatoes contain 4 grams of digestible carbohydrates per serving and are high in vitamins and potassium. They can help protect the health of the heart and reduce the risk of cancer.


17. Radishes


The radishes are Brassica Vegetables with a spicy and spicy flavor.


One cup (116 grams) of raw sliced ​​radishes contains 4 grams of carbohydrates, 2 of which are fiber (60).


They are quite high in vitamin C, which provides 29% of the RDI per serving.


In addition, radishes can 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 carbohydrates per serving and may help reduce the risk of breast cancer in older women.


18. Onions


Onions are a spicy and nutritious vegetable.


Although they are quite high in carbohydrates by weight, they are generally consumed in small quantities due to their robust flavor.


One half cup (58 grams) of sliced ​​raw onion contains 6 grams of carbohydrates, 1 of which is fiber (62).


Onions are high in antioxidant quercetin, which can lower blood pressure (63).


A study in obese and overweight women with polycystic ovarian syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels (64).


Summary Onions contain 5 grams of digestible carbohydrates per serving and can help lower blood pressure and LDL cholesterol levels.


19. Eggplant


Eggplant is a common vegetable in many Italian and Asian dishes.


A one-cup serving (99 grams) of cooked and chopped eggplant contains 8 grams of carbohydrates, 2 of which are fiber (65).


It is not very high in most vitamins or minerals, but animal research suggests that eggplant can help lower cholesterol and improve other markers of heart health (66).


It also contains an antioxidant known as nasunin in the purple pigment of your skin. Researchers have reported that nasunin helps reduce free radicals and can protect brain health (67).


Summary Eggplant contains 6 grams of digestible carbohydrates per serving and can help protect the health of the heart and brain.


20. cabbage


Cabbage has some impressive health benefits.


As a cruciferous vegetable, it can help reduce the risk of certain cancers, such as esophageal and stomach cancer (68, 69).


One cup (89 grams) of chopped raw cabbage contains 5 grams of carbohydrates, 3 of which are fiber (70).


It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.


Summary The cabbage contains 2 grams of digestible carbohydrates per serving. It has a high content of vitamins C and K and can reduce the risk of certain types of cancer.


21. Artichokes


The artichokes are delicious and nutritious.


A medium-sized balloon artichoke (120 grams) contains 14 grams of carbohydrates.


However, 10 grams come from fiber, which makes them very low in digestible (net) carbohydrates (71).


A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy intestinal bacteria (72).


In addition, artichokes can protect the health of the heart. In one study, when people with high cholesterol took artichoke juice, they experienced a reduction in inflammatory markers and an improvement in blood vessel function (73).


Summary Artichokes contain 4 grams of digestible carbohydrates per serving and can improve intestinal and heart health.


The bottom line


There are many tasty vegetables that can be included in a low carb diet.


In addition to being low in carbohydrates and calories, they can reduce your risk of various diseases and improve your overall health and well-being.



Reference: https: //www.healthline.com/nutrition/21-best-low-carb-vegetables






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