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The serving of vegetables you should eat in a day varies based on age, sex, weight, height and physical activity. However, most adults need two to four cups of vegetables daily. However, according to the Centers for Disease Control and Prevention (CDC), only 10% of adults typically meet these requirements. Meeting veggie recommendations may be even more challenging for those monitoring their carbohydrate intake, since some common vegetables are still high in carbohydrates. However, many vegetables are actually low in carbs, and high in fiber, making them a great addition to low-carb diets.
There are many reasons why a person might follow a low carb diet. Whether it’s for blood sugar control, weight loss efforts, or the management of other metabolic conditions, swapping high-carb veggies for low-carb alternatives can be beneficial, especially when you choose vegetables that are high- fiber, low carb.
The following are some common vegetables that are low in carbs, and high in fiber.
Cauliflower is a popular vegetable in low carb diets. It is a cruciferous vegetable that is low in calories and carbohydrates, but high in fiber, vitamins and minerals. It can be riced and used as a low-carb grain substitute or even as a pizza crust for a low-carb twist on an all-time classic.
One cup of cauliflower provides 27 calories, 5 grams (g) of carbohydrates, and 2 g of fiber. In addition, it is a good source of vitamin C, with 51 milligrams (mg) or 45% of the percent daily value per cup.
Broccoli, another cruciferous vegetable, has many important nutrients despite being low in carbs. One cup of broccoli provides about 30 calories and 5 g of carbs. Each serving also provides about 2 g of fiber and doses of important vitamins and minerals, such as folate, potassium, and vitamin C.
Asparagus comes in a variety of colors, including green, purple, and white. It is a common spring vegetable but can often be enjoyed throughout the year. Although asparagus is usually served steamed or roasted, raw asparagus can add a crunch to cold meals such as salads or sushi bowls.
One cup of raw asparagus provides about 27 calories, 5 g of carbs, and almost 3 g of fiber. It is also an excellent source of vitamin K, which is essential for blood clotting, and folate, which is essential for DNA synthesis.
Purple cabbage is a low-carb, high-fiber vegetable that is packed with nutrients. Its purple color adds many plant compounds to a well-balanced meal. Purple cabbage is rich in anthocyanin, a flavonoid linked to the prevention of diseases related to oxidative stress, such as neurodegenerative and cardiovascular diseases.
One cup of purple cabbage provides about 28 calories, 7 g of carbs, and 2 g of fiber. Each serving also provides significant amounts of vitamin C and vitamin K.
Eggplants, sometimes called aubergines, come from the nightshade plant family. They are usually purple, but can also be red or black. Still, regardless of color, eggplants are nutrient-dense. One cup of eggplant provides 21 calories, 5 g of carbs, and more than 2 g of fiber. In addition, eggplants are known to contain high antioxidants and many essential vitamins and minerals.
The eggplant is a versatile veggie, rich in flavor and texture. It pairs well with many flavor blends and can be roasted, sautéed, baked or grilled.
Kale is extremely low in carbohydrates and high in fiber. One cup of cooked kale provides 60 calories, 6 g of carbs, and nearly 6 g of fiber. Also, kale is rich in vitamin A, vitamin C, and calcium. This leafy green can be enjoyed fresh in a salad or wrap or cooked as part of a delicious meal.
Bell peppers, sometimes called sweet peppers, are healthy vegetables with many health benefits. They can be green, yellow, orange, and red, but all types contain powerful antioxidants that help protect the body from oxidative damage.
One cup of chopped red bell pepper provides 39 calories, 9 g of carbohydrates, and 3 g of fiber. It is also rich in vitamin A and vitamin C, which are essential for various biological processes.
Mushrooms are very low in carbohydrates. One cup provides 15 calories, 2 g of carbs, and almost 1 g of fiber. Mushrooms have also been shown to have anti-inflammatory and antioxidant properties, which may help improve metabolic markers over time, for example, blood sugar level, cholesterol, blood pressure, and waist circumference.
Some vegetables are more carbohydrate dense than others, and they can have a big impact on your blood sugar levels. If you are following a low-carb diet, you may need to moderate your intake of these vegetables, or consider swapping them for low-carb alternatives.
Popular high-carb vegetables include:
- Potatoes: Potatoes are starchy vegetables with a high glycemic index, meaning they can quickly affect blood glucose levels. Instead of potatoes, consider roasting low-carb veggies like cauliflower or asparagus.
- Cup: Corn has a significant amount of carbohydrates. Although it can be enjoyed in moderation, some people might consider swapping it for alternatives, such as chopped bell peppers or riced cauliflower.
- Peas: Green peas tend to have more carbs than their non-starchy counterparts. Leafy greens and bell peppers can provide similar nutrients with fewer grams of carbohydrates.
However, it is important to remember that a healthy diet is about balance and meeting individual nutritional needs. A registered dietitian can help determine your unique nutritional needs and provide recommendations to help you meet those needs.
Increasing fiber and reducing carb intake may have various health benefits. Adjusting the balance between carbs and fiber can help regulate blood sugar levels, promote healthy digestion, reduce the risk of cardiovascular disease, and support weight management.
According to the latest Dietary Guidelines for Americans, adults need 25-34 g of fiber daily, depending on age and sex. Vegetables are an effective way to increase dietary fiber and meet these needs. Vegetables are nutrient dense, meaning they are low in calories and packed with vitamins and minerals.
Low-carb veggies can add nutrients and fiber to meals without causing an unwanted blood sugar spike. In addition, fiber-rich vegetables can increase satiety, keep you fuller for longer and reduce the possibility of overeating.
Low-carb vegetables can fit into a balanced diet in many different ways. Enjoy them cold as a refreshing snack, or incorporate them into healthy meals to add nutrients and fiber.
Consider whipping up a veggie omelet with bell peppers, tomatoes, and spinach for a colorful and nutritious breakfast. Other options include sweet potato hash made with onions and bell peppers, egg muffins made with spinach and feta cheese, and salmon roll-ups made with asparagus.
Food options include grilled veggie wraps made with zucchini, eggplant, and bell peppers, cheese quesadillas made with sautéed mushrooms and spinach, and Caesar salads with extra kale. You can also make stuffed bell peppers, eggplant lasagna, and mushroom risotto.
Low-carb vegetables also make a great snack. Slice vegetables like sweet potatoes, carrots, beets, and zucchini thinly and bake to enjoy homemade veggie chips. Try carrots dipped in hummus for a nutritious and satisfying snack. Use cucumber slices as a sushi wrap to enjoy a crunchy, refreshing sushi roll.
Nutritional needs and preferences will vary between individuals. However, a registered dietitian dietitian can help navigate the many options available and ensure they meet the estimated nutritional needs.
Although a low-carb diet is not right for everyone, some people may benefit from reducing their carbohydrate intake. For example, those at risk of developing type 2 diabetes or those currently managing the condition must be mindful of the carbohydrates consumed at each meal and snack. Eating low-carb vegetables can support carbohydrate goals while still providing essential nutrients.
Low-carb vegetables offer many health benefits, especially those high in fiber. High-fiber, low-carb vegetables are less likely to affect blood sugar levels while still providing many nutrients that promote overall health. Adequate fiber intake can help improve gastrointestinal health, support blood sugar control, and reduce the risk of developing cardiovascular disease.
