Which portion of vegetables you should consume per day varies depending on age, gender, weight, height and physical activity. But most adults need two to four cups of vegetables a day. But only 10% of adults meet these needs, according to the Centers for Disease Control and Prevention (CDC). Meeting vegetable recommendations can be even more challenging for those watching their carbohydrate intake, as some popular vegetables still contain high amounts of carbohydrates. However, many vegetables are actually low in carbohydrates and high in fiber; This makes them an excellent addition to low-carb diets.
There are many reasons to follow a low-carb diet. Whether related to blood sugar control, weight loss efforts, or management of other metabolic conditions, replacing high-carb vegetables with low-carb alternatives can be beneficial, especially when choosing high-fiber, low-carb vegetables.
Here are some popular vegetables that are low in carbs and high in fiber.
Cauliflower is a popular vegetable on low-carb diets. It is a cruciferous vegetable that is low in calories and carbohydrates and high in fiber, vitamins and minerals. It can be topped with rice and used as a low-carb grain substitute, or even used as a pizza crust for a low-carb spin on an all-time classic.
One cup of cauliflower provides 27 calories, 5 grams (g) of carbohydrates and 2 g of fiber. Additionally, it is a good source of vitamin C, with 51 milligrams (mg) per cup, or 45% of the daily value.
Broccoli, another cruciferous vegetable, contains many important nutrients despite being low in carbohydrates. One cup of broccoli provides about 30 calories and 5 grams of carbohydrates. Each serving also provides about 2 g of fiber and doses of important vitamins and minerals such as folate, potassium, and vitamin C.
Asparagus has different colors including green, purple and white. It is a popular spring vegetable but can be consumed frequently throughout the year. While asparagus is often served steamed or roasted, raw asparagus can add some crunch to cold dishes like salads or sushi bowls.
One cup of raw asparagus provides about 27 calories, 5 g carbohydrates and almost 3 g fiber. It is also an excellent source of vitamin K, which is necessary for blood clotting, and folate, which is necessary for DNA synthesis.
Purple cabbage is another low-carb, high-fiber vegetable packed with nutrients. Its purple color adds many plant compounds to a balanced meal. Purple cabbage is rich in anthocyanin, a flavonoid linked to the prevention of oxidative stress-related diseases such as neurodegenerative and cardiovascular diseases.
One cup of purple cabbage provides approximately 28 calories, 7 g carbohydrates and 2 g fiber. Each serving also provides significant amounts of vitamin C and vitamin K.
Eggplants, sometimes called eggplants, come from the nightshade family of plants. 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 grams of carbohydrates and more than 2 grams of fiber. Eggplants are also known to be high in antioxidants and many essential vitamins and minerals.
Eggplant is a versatile vegetable rich in flavor and texture. It pairs well with many spice 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 carbohydrates and almost 6 g fiber. In addition, cabbage is rich in vitamin A, vitamin C and calcium. You can eat this leafy green fresh in a salad or wrap, or cook it as part of a delicious meal.
Bell peppers, sometimes called sweet peppers, are a healthy vegetable with many health benefits. They can be green, yellow, orange and red, but all varieties contain powerful antioxidants that help protect the body against oxidative damage.
One cup of chopped red bell pepper provides 39 calories, 9 g carbohydrates and 3 g fiber. It is also rich in vitamin A and vitamin C, which are necessary for various biological processes.
Mushrooms are very low in carbohydrates. One cup provides 15 calories, 2 g carbohydrates and almost 1 g fiber. Mushrooms have also been shown to have anti-inflammatory and antioxidant properties; these may help improve metabolic markers such as blood sugar level, cholesterol, blood pressure, and waist circumference over time.
Some vegetables contain more carbohydrates than others and can significantly affect your blood sugar levels. If you’re on a low-carb diet, you may need to reduce your intake of these vegetables or consider replacing them with low-carb alternatives.
Popular high-carb vegetables include:
- Potatoes: Potatoes are starchy vegetables with a high glycemic index, meaning they can quickly affect blood sugar levels. Consider roasting low-carb veggies like cauliflower or asparagus instead of potatoes.
- Sweetcorn: Corn contains significant amounts of carbohydrates. Although consumed in moderation, some may consider replacing it with alternatives such as chopped bell peppers or cauliflower with rice.
- Pea: Green peas tend to have more carbohydrates 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 healthy eating is about balance and meeting individual nutritional needs. A registered dietitian can help you identify your unique nutritional needs and make recommendations to help you meet those needs.
Increasing fiber while reducing carbohydrate intake may provide various health benefits. Adjusting the balance between carbohydrates and fiber can help regulate blood sugar levels, support healthy digestion, reduce the risk of cardiovascular disease, and support weight management.
According to the latest Dietary Guidelines for Americans, adults need 25-34 grams of fiber per day, depending on age and gender. Vegetables are an effective way to increase dietary fiber and meet these needs. Vegetables are nutrient-dense, meaning they are low in calories and full of vitamins and minerals.
Low-carb vegetables can add nutrients and fiber to meals without causing unwanted blood sugar spikes. Additionally, fiber-rich vegetables can increase satiety, keeping you fuller for longer and less likely to overeat.
Low-carb vegetables can fit into a balanced diet in many different ways. Eat it cold as a refreshing snack or include it in healthy meals to add nutrients and fiber.
Consider making a veggie omelet with bell peppers, tomatoes, and spinach for a colorful and nutritious breakfast. Other options include sweet potato mash made with onion and bell pepper, egg muffins made with spinach and feta, and salmon rolls made with asparagus.
Meal options may include grilled vegetable wraps made with zucchini, eggplant and bell pepper, cheese quesadillas made with sautéed mushrooms and spinach, and Caesar salads with kale. You can also make bell pepper, eggplant lasagna and mushroom risotto.
Low-carb vegetables also make great snacks. Thinly slice veggies like sweet potatoes, carrots, beets, and zucchini and bake them in the oven to enjoy homemade vegetable chips. Try carrots dipped in hummus for a nutritious and filling snack. Use cucumber slices as sushi toppings to enjoy a crispy, refreshing sushi roll.
Dietary needs and preferences will vary among individuals. However, a registered dietitian dietitian can help you navigate the many options available and make sure they meet your estimated nutritional needs.
Although a low-carb diet isn’t right for everyone, some people may benefit from reducing their carbohydrate intake. For example, those who are at risk of developing type 2 diabetes or who are already managing the condition should pay attention to the carbohydrates consumed at each meal and snack. Consuming 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 and still provide many nutrients that support overall health. Adequate fiber intake may help improve gastrointestinal health, support blood sugar control and reduce the risk of developing cardiovascular disease.