Here is a list of the best low carb vegetables to include in your diet. A wide variety of vegetables, including bell peppers, asparagus, zucchini and broccoli. Can add important nutrients to a low carb diet.
1. Bell peppers
Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.
They contain antioxidants called carotenoids, which may help:
- reduce inflammation
- decrease cancer risk
- protect against oxidative damage from cholesterol and fats
One cup (149 g) of chopped red pepper contains 9 g of carbs, 3 g of which are fiber.
This serving size also provides 26% of the Daily Value (DV) for vitamin A and 212% of the DV for vitamin C, which is often lacking in very low carb diets.
Green, orange, and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.
2. Broccoli
Broccoli is a member of the cruciferous vegetable family. Low carb vegetables
A 2021 animal study found that broccoli may help decrease insulin resistance, which could help in the management of type 2 diabetes.
Broccoli may also help protect against several types of cancer, including prostate cancer.
One cup (91 g) of raw broccoli contains 6 g of carbs, 2 g of which are fiber.
It also provides 90% of the DV for vitamin C and 77% of the DV for vitamin K.
3. Asparagus
Asparagus is a delicious spring vegetable.
One cup (180 g) of cooked asparagus contains 7 g of carbs, 4 g of which are fiber. It’s also a good source of vitamins A, C, and K.
Animal studies suggest that asparagus may help improve cognitive performance and brain health.
4. Mushrooms
Mushrooms are extremely low in carbs.
A one-cup (70-g) serving of raw white mushrooms contains just 2 g of carbs, 1 g of which is fiber.
In a 2016 study involving males with metabolic syndrome. Eating 3.5 ounces (100 g) of white mushrooms for 16 weeks significantly improved antioxidant and anti-inflammatory markers.
5. Zucchini
Zucchini is a popular vegetable and the most common type of summer squash.
One cup (124 g) of raw zucchini contains 4 g of carbs, 1 g of which is fiber. It’s a good source of vitamin C, providing 25% of the DV per serving.
Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.