Ketosis: The Top 3 Veggies for Low Carb Diets: Thomas DeLauer
The Best (And Worst) Vegetables for a Low-Carb Diet
While vegetables are considered a cornerstone of a , there are some that are clearly better choices than others. In general, it's best to choose vegetables that are less starchy or sweet and to watch your intake. Ideally, 1/2 cup of cooked or 1 cup of raw vegetables should contain no more than 5 to 6 grams of carbohydrates. Remember that cooking a vegetable often decreases the volume while also increasing the carbs per serving. A great way to find the number of nutrients in many foods is to search in the USDA's Food Composition Database.
The amount of carbohydrates in a vegetable is largely related to the type of vegetable it is. Broadly speaking, these can be classified as leafy vegetables, stem vegetables, seeded vegetables, or root vegetables.
Leafy vegetables have the least carbohydrates overall, as well as the least impact on your blood sugar. They're also rich in vitamin K, phytonutrients, and minerals. Some of the best options include:
Stem vegetables have slightly more carbohydrates per serving but they're still safe for most low-carb diets. The best options include:
- White mushroom pieces or slices have 2 grams of carbohydrates per 1 cup when raw. Cooked, they're 4 grams per one-half cup.
- Celery has 3 grams per 1 raw, chopped cup and 3 grams per cooked, chopped one-half cup.
- Shredded raw cabbage has 4 grams per 1 cup and 4 grams for one-half cup cooked.
- Asparagus has 5 grams per 1 cup when raw and nearly 4 grams for one-half cup cooked.
- Fennel has 6.4 grams per raw, sliced 1 cup.
- Cauliflower has 5.3 grams per 1 cup when it's raw and chopped and 2.5 grams per one-half cup of cooked, chopped cauliflower.
- Broccoli has 6 grams per 1 cup raw and chopped and 5.6 grams per one-half cup when it's chopped and cooked.
- Brussels sprouts have about 4 grams per one-half cup when raw and 5.5 grams per one-half cooked cup.
Botanically speaking, vegetables that contain seeds are classified as fruits. While some are considerably higher in carbs, others keep well below the 6-gram threshold. Some of the better options for seeded vegetables are:
People often assume that root vegetables are high in carbohydrates, but that's actually not true. If you limit most of these to 1/2 cup serving, they're more than suitable for a low-carb diet.
Video: Top 10 Greatest Vegetables for Your Health
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