25 Best Low-Carb Vegetables for Your Diet

Low-carbohydrate (low-carb) diets have been used as a weight-loss strategy since the 1980s. Most low-carb diets limit carb intake to less than 130 grams, but some are stricter than others, allowing a maximum of 50 grams of carbs daily.  

There is no set definition of a low-carbohydrate diet. Some contain more plant-based sources than others. Vegetables are of great importance in blood glucose management. Because of this, it can be beneficial to consume low-carb, low-glycemic index, and high-fiber vegetables within a low-carb diet. Plus, many veggies are a good source of vitamins, minerals, antioxidants, and fiber. 

Limiting carbohydrates too much can be a risk for those living with diabetes. Healthcare providers sometimes advise diabetes patients to follow low-carb diets for the short term. In this case, it's best to consult your registered dietitian and doctor to reach your goal without risking your life. 

Eating plenty of vegetables is still essential for blood glucose management and health if you need to follow a low-carb diet. Read more about low-carb veggies and their contributions to blood sugar levels and health.

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What Vegetables Are Low-Carb?

Many vegetables are suitable for a low-carb diet because they contain low carbohydrates yet are rich in fiber. Fiber is associated with better glucose management and weight loss. Low-carb vegetables include but are not limited to, carrots, bell peppers, avocados, green beans, asparagus, mushrooms, garlic, artichokes, radishes, and tomatoes.

Not all vegetables are low-carb. Vegetables grown above the soil generally contain more carbohydrates. High-carb vegetables include but are not limited to potatoes, corn, sweet potatoes, peas, and butternut squash.

Low-carb diets aim to lower insulin synthesis for weight loss or blood glucose management. Carbohydrates stimulate insulin synthesis. Insulin is an anabolic hormone that can contribute to carbohydrate and fat storage if it's elevated.¹

The carb content of your diet will determine what you can eat more freely. If you have only 50g of carbohydrates, even a banana can fill up half of your daily carbohydrate intake. 

Low-carb vegetables can be an advantage, as they provide fewer carbs than grains, legumes, and starchy vegetables but still help with satiety. However, you should know that every food group has a place in a healthy and balanced diet. That's why completely replacing grains or legumes with low-carb vegetables is not wise. 

Low-carb diets are only recommended for some patients in the short term. Even then, the supervision of a healthcare provider's supervision is essential. 

<div class="pro-tip"><strong>Also Read: </strong><a href=types-of-carbohydrates>Types of Carbohydrates: Nutrition and Healthy Sources</a></a>.</div>

Best Vegetables for a Low-Carb Diet

Low-carb diets can be modified based on an individual's diet. It can be primarily plant-based, animal-based, or mixed. 

A meta-analysis found that a plant-based low-carb diet was associated with reduced risk of all-cause mortality, describing deaths from any reason. The study confirms that what food you replace carbohydrates with is important. If you'd like to choose a more plant-based, low-carb diet, here are some low-carb veggies to choose from:²

1. Broccoli

One cup of broccoli (76 g) contains 4.8g of carbohydrates and 1.8g of fiber. It's also a good source of vitamins C and K.³

Broccoli is a low-glycemic index vegetable with a score of 15. Foods with a score below 55 are considered to have a low glycemic index. The serving size is 100g, slightly more than a cup, and it contains about 7g of carbs. 

The glycemic index is a score used to evaluate a food's ability to increase blood glucose compared to sugar. Low-glycemic index foods are more favorable for blood glucose regulation because they don't spike blood glucose as high glycemic index food does. 

2. Spinach

A package (10oz/284g) of spinach contains 10.3g carbohydrates and 6.3g fiber. A leafy green, spinach is rich in potassium, magnesium, iron, folate, vitamins A, C, and K.⁴

High-fiber vegetables like spinach can help digestion, blood glucose, cholesterol, and weight management. Fiber is associated with a lower risk of stroke and chronic diseases such as type 2 diabetes and heart disease.⁵

Spinach is commonly used in smoothies. But it also makes delicious soups, dips, and sauteed vegetables. You can also use spinach leaves to wrap other vegetables, meats, or cheeses. 

3. Zucchini

One medium zucchini contains 6.1g carbohydrates and 2g fiber. It's a source of potassium and vitamin C.⁶ 

You can combine vegetables such as zucchini, onion, cherry tomatoes, garlic, and fresh herbs into vegetable kebabs. 

4. Celery

One medium stalk of celery (40g) contains 1.2g carbohydrates. Raw celery can be a great snack with hummus or a dip sauce. You can also stuff celery with cheese or turn it into soups.⁷

5. Iceberg Lettuce

One small head of iceberg lettuce contains 9.6g of carbohydrates and about 4g of fiber. It contains potassium, folate, vitamin A, and K. Iceberg lettuce makes a great base for salads.⁸

6. Carrots

One medium (61g) carrot contains 5.8g carbohydrates and 1.7g fiber. It's one of the best vitamin A sources to help with healthy vision.⁹

Carrots have a glycemic index score of 16. Raw carrots have a lower glycemic index than cooked carrots. If you eat them raw, you should try carrot fries with Greek yogurt dip, a delicious snack.¹⁰

7. Bell peppers

There are a variety of bell peppers, such as green, orange, red, and yellow bell peppers, which are rich in antioxidant compounds such as vitamin C. They contain about 6g of carbohydrates per 100g. One bell pepper is around 15g containing less than 1g of carbohydrate.¹¹ 

8. Cauliflower

One small head of cauliflower contains 13.2g of carbohydrates and 5.3g of fiber. It contains potassium, vitamin C, K, and folate.¹²

Cauliflower has a lower GI index of 15. Cauliflower puree can be a lower carbohydrate alternative to mashed potatoes. Besides, you can use it as a meat substitute for cauliflower wings or steaks. 

9. Avocados

One whole avocado contains 11.8g of carbohydrates. Although it's known as a vegetable for most, avocado is a fiber-rich fruit with 9.3g of fiber. It's a good source of potassium, folate, and unsaturated fatty acids.¹³

Half an avocado is one serving, which provides about 6 g of carbohydrates. It has a higher glycemic index than veggies in this list; however, it's still a low glycemic index vegetable with a score of 40.

10. Green Beans

100g of raw green beans contain 7.4g of carbohydrates with 3g of fiber. It contains a good amount of vitamin K and molybdenum, a mineral that helps eliminate toxic substances and drugs.

11. Asparagus

One spear of asparagus (16 g) contains not even a g of carbohydrates. One cup of asparagus (135g)  contains 5.2g carbohydrate with 2.8 g of fiber. It's a source of folate, vitamins A, E, and K.¹⁶

Asparagus is a low-glycemic index food with a score of 15. If you don't eat much asparagus, you can start by making delicious asparagus parmesan. The recipe contains five spears in one serving, providing only around 3g of carbohydrates.¹⁷

12. Kale

One cup of kale (21g) contains about 1g of carbohydrate.¹⁸ It contains a high amount of beta-carotene, vitamin K, and lutein zeaxanthin, a compound associated with eye health.¹⁹ 

13. Mushrooms

Mushrooms come in great variety. One cup of mushrooms (70g) contains about 3g of carbohydrate. They also include a good amount of protein compared to other plants.²⁰ For example, Tricholoma (a type of mushroom) contains about 37g of protein per 100g; some types also have greater protein quality.²¹

Mushrooms are very versatile for cooking. For starters, you can make mushroom soup; for appetizers, you can stuff them with cheese; for dinner, roast them with herbs aside from the protein of your choice. 

14. Garlic

Garlic is generally used in small amounts to enhance the flavors of other foods. One glove of garlic contains less than a g of carbohydrate.²²

15. Artichokes

One medium artichoke (128g) contains 13.4g of carbohydrates and 7g of fiber. It contains magnesium, potassium, niacin, and folate.²³

16. Brussel Sprouts

One cup of Brussels sprouts (88g) contains 7.9g of carbohydrates and 3.4g of fiber. It's a nutrient-dense veggie containing vitamins A, C, E, K, and folate. ²⁴

Brussels sprouts have a low glycemic index score of 32. You can steam or boil them to add as a side dish, which increases the glycemic index less than roasting. 

17. Radishes

One medium radish contains almost no carbohydrates. One cup of radish slices (116g) contains 3.9g of carbohydrates and 1.9g of fiber.²⁵ 

Radishes are most commonly consumed as garnishes, but they can also be used to make many other things, such as soups, pickles, and sauces. 

18. Tomatoes

Although tomatoes are fruits, most people know them as vegetables in a culinary context. They are one of the most versatile fruits, perfect for raw, pickled, dried, or cooked. One medium red tomato contains 4.8g of carbohydrate and 1.5g of fiber.²⁶

19. Arugula

From a family of green leafy vegetables, one cup of arugula, about ten leaves, contains less than a gram of carbohydrates.²⁷

Arugula is cruciferous vegetables such as broccoli, Brussels sprouts, kale, radishes, and cauliflower. Cruciferous vegetables contain sulfur compounds, which may cause gastrointestinal problems in some people, such as bloating.

20. Swiss Chard

Another green leafy vegetable, one cup of Swiss chard (36g), contains 1.3g of carbohydrates. It includes a high amount of lutein + zeaxanthin, a compound associated with benefits on eye health.²⁸

21. Onion

Onion is commonly used in small amounts to enhance the meal's flavor. One medium onion (110g) contains about 10g of carbohydrates and 2g of fiber.²⁹

22. Red cabbage 

One cup of chopped red cabbage contains 6.6g of carbohydrates and about 2g of fiber. It contains beta-carotene and vitamins A and C.³⁰

23. Green onions

One cup of chopped green onions contains 4g of carbohydrates. It's rich in vitamin A, beta-carotene, vitamin K, and lutein + zeaxanthin.³¹ 

24. Pumpkin

One cup of pumpkin (about 116g) contains 7.5g of carbohydrates. Pumpkin has a sweeter taste than most vegetables and high amounts of beta-carotene and vitamin A.

Although pumpkin is low carbohydrate, it has a glycemic index and medium glycemic load.³²

25. Leeks

One leek (about 90g) contains 12g of carbohydrates. It contains folate, beta-carotene, vitamin A, and K.³³ 

Sometimes, those living with diabetes will follow a low-carb diet for a short period under the supervision of a healthcare provider. There are many versions of low-carb diets, including very low-carbohydrate diets like ketogenic ones. If you're a diabetes patient, it's essential to be aware of risks such as hypoglycemia and diabetic ketoacidosis.

If you want to follow a low-carb diet, consult your doctor or a registered dietitian. They can help you by creating personalized nutrition plans and monitoring processes.

Learn More About How to Improve Blood Sugar Health With Signos' Expert Advice

Diabetes management commonly involves medication and lifestyle changes. While choosing proper medication for an individual, healthcare providers consider many factors, such as blood sugar management, eating habits, lifestyle, and general health. 

Signos continuous glucose monitoring system (CGM) can help your healthcare provider by presenting data on how your blood glucose changes 24/7 based on different factors such as what you eat, how well you sleep, how active you are, etc. Take a quick quiz to determine if Signos is a good fit for you.

Learn more about diabetes management following Signos' blog. You'll find articles on blood glucose and diabetes curated by Signos experts.

<div class="pro-tip"><strong>Learn More: </strong><a href=calculate-net-carbs>Calculate Net Carbs: Easy Step-By-Step</a>.</div>