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What are the best veggies to eat on a low carb keto diet? To help you choose, we came up with a low carb vegetables list of our top 50 choices.
Everyone says that vegetables are good for you, but are all vegetables equally good for you?
To put things into perspective, this analogy applies here. Water is good for you, correct? Your body consists primarily of it. It flushes your system out.
How about sugar water? Is that good for you? How about soda or other beverages?
All of these contain water, a high percentage of water, but they are not all equally as good. Obviously the other components within the water mixture determine if it is good or bad.
The same applies to vegetables. Some vegetables are obviously better because they contain more nutrients than others. Some vegetables are nutrient dense, others are nutrient starved.
So what vegetables should you lean more toward on a low carb diet? And, what vegetables should you have only on occasion? To help you decide, we came up with a low carb vegetables list that compares carb content.
The best vegetables to eat are leafy greens. These types of vegetables (spinach and kale) are the most nutrient dense. And, they provide the body with everything that it needs to function properly.
If spinach and kale (or other leafy greens) are not your thing, no worries. You can also incorporate green vegetables that grow above the ground. They are not the best, but certainly are not the worst. These include: cucumbers, lettuce, broccoli, and cauliflower.
There are vegetables that you want to steer clear of. These include vegetables high in starch. Starch is a carbohydrate. Therefore, high starch means high carb.
Avoid the following: potatoes, peas, beans, yams, and legumes. These contain between 10 and 40 grams of carbohydrates per 1/2 cup serving.
Starch is not the only bad player. Ever wonder why some vegetables are sweet? They contain natural sugars. Surprisingly, sugars are carbohydrates. Therefore, the sweeter something is, the more carbs it contains.
Vegetables high in carbs can be consumed on a low carb keto diet. However, they should only be eaten in moderation. Carrots, certain squash, onions, and some peppers are high in sugar. Incorporate them in small quantities..
So you may be wondering what is best? Below is a low carb vegetables list derived that expands on the one at About Health. It provides the net carbs for a 1 cup amount of each vegetable. Serving sizes do vary. A typical serving of vegetables is about a half cup.
Low Carb Vegetables List for Keto Diet: Top 50
|endive||1 cup (0.9 oz)||0.8g||0.8g||0g|
|basil||1 cup (0.8 oz)||1g||0.9g||0.1g|
|cilantro||1 cup (0.6 oz)||0.6g||0.4g||0.2g|
|Sprouts Alfalfa||1 cup (1.2 oz)||1.2g||0.8g||0.4g|
|spinach||1 cup (1.1 oz)||1.1g||0.7g||0.4g|
|Lettuce Romaine||1 cup (1.7 oz)||1.5g||1g||0.5g|
|chard||1 cup (1.3 oz)||1.3g||0.6g||0.7g|
|collard greens||1 cup (1.3 oz)||2g||1.3g||0.7g|
|bok choy||1 cup (2.5 oz)||1.5g||0.7g||0.8g|
|Lettuce Iceburg||1 cup (1.9 oz)||1.6g||0.7g||0.9g|
|mustard greens||1 cup (2 oz)||2.7g||1.8g||0.9g|
|radicchio||1 cup (1.4 oz)||1.8g||0.4g||1.4g|
|parsley||1 cup (2.1 oz)||3.8g||2g||1.8g|
|celery||1 cup (3.6 oz)||3.5g||1.6g||1.9g|
|eggplant||1 cup (2.9 oz)||4.7g||2.8g||1.9g|
|Daikon radish||1 cup (3.5 oz)||4.0g||2.0g||2g|
|mushrooms||1 cup (3.4 oz)||3.1g||1g||2.1g|
|radishes||1 cup (4.1 oz)||4.3g||1.9g||2.4g|
|asparagus||1 cup (4.7 oz)||5.3g||2.8g||2.5g|
|summer squash||1 cup (4 oz)||3.8g||1.2g||2.6g|
|avocado||1 cup (5.3 oz)||12.8g||10.1g||2.7g|
|zucchini||1 cup (4 oz)||4g||1.1g||2.9g|
|cauliflower||1 cup (3.8 oz)||5.7g||2.7g||3g|
|cabbage||1 cup (3.1 oz)||5g||1.8g||3.2g|
|cucumbers||1 cup (3.7 oz)||3.8g||0.5g||3.3g|
|broccoli||1 cup (3.1 oz)||5.8g||2.3g||3.5g|
|fennel||1 cup (3.1 oz)||6.3g||2.7g||3.6g|
|jalapeno pepper||1 cup (3.2 oz)||6.2g||2.5g||3.7g|
|okra||1 cup (3.5 oz)||7g||3.2g||3.8g|
|red bell pepper||1 cup (3.2 oz)||5.8g||1.9g||3.9g|
|tomatoes||1 cup (5.3 oz)||5.8g||1.8g||4g|
|thyme||1 cup (1.6 oz)||9.4g||5.4g||4g|
|green bell pepper||1 cup (5.3 oz)||6.9g||2.5g||4.4g|
|bamboo shoots||1 cup (5.3 oz)||7.9g||3.3g||4.6g|
|brussel sprouts||1 cup (3.1 oz)||7.9g||3.3g||4.6g|
|scallions||1 cup (3.5 oz)||7.3g||2.6g||4.7g|
|snow peas||1 cup (3.5 oz)||7.4g||2.5g||4.9g|
|spaghetti squash||1 cup (3.6 oz)||7g||2g||5g|
|jicama||1 cup (4.6 oz)||11.5g||6.4g||5.1g|
|tomatillos||1 cup (4.7 oz)||7.7g||2.5g||5.2g|
|kale||1 cup (2.4 oz)||6.7g||1.3g||5.4g|
|green beans||1 cup (4.4 oz)||9.9g||4g||5.9g|
|Seaweed||1 cup (2.8 oz)||6.7g||0.6g||6.1g|
|turnips||1 cup (4.6 oz)||8.4g||2.3g||6.1g|
|pumpkin||1 cup (4.1 oz)||7.5g||0.6g||6.9g|
|rutabagas||1 cup (4.9 oz)||11.4g||3.5g||7.9g|
|carrots||1 cup (4.5 oz)||12.3g||3.6g||8.7g|
|artichokes||1 cup (5.9 oz)||18.8g||9g||9.8g|
|leeks||1 cup (3.1 oz)||12.6g||1.6g||11g|
|celery root||1 cup (5.5 oz)||14.4g||2.8g||11.6g|