Vegetables are an important part of a low-carb diet, but we are also forced to make choices that we may come to regret later. Some vegetables are rich in sugar and lack nutritional value, so they must be avoided. When eating vegetables, keep in mind that the carbohydrate content can easily add up.
Below is a short visual guide to the best (and worst) keto low-carb vegetables. Continue reading for a full list of the most widely eaten vegetables. You’ll find a list of the best vegetables to eat based on scientific evidence at the bottom of this page.
A very popular vegetable in a keto kitchen, and with good reason. Broccoli is high in vitamins C and K and has just 4g net carbs per cup.
According to certain research, broccoli may help reduce insulin tolerance in type 2 diabetics and can even help protect against a few forms of cancer. It’s a great vegetable to have on hand!
With just 4g net carbs per cup, asparagus should be in everyone’s weekly low-carb side dish rotation. Cover it in bacon and serve with aioli, cook it, or slice it up and add it to stir fries.
Asparagus is high in vitamins A, C, and K, and it has been shown in animal research to relieve anxiety and maintain brain health.
Kale and lettuce are both common salad ingredients in the United States. When it comes to vegetables, both are excellent low-carb alternatives. They contain a lot of vitamins (A which C) and have been shown to help prevent heart failure.
Although kale is more nutritious than lettuce, it also has a higher carbohydrate content per serving. Be mindful of the amount of kale you drink, as carbohydrates will quickly add up.
Green beans are a legume, but they have far less carbohydrates than any other legumes. Snap beans are another name for green beans. Green beans have just 6g net carbs per cup, making them an excellent addition to a variety of side dishes.
The green bell pepper (or capsicum) is often used in cooking because it is lower in carbohydrates than its colorful equivalent. The good thing is that they are very nutritious. They are high in vitamin A and have anti-inflammatory effects due to the carotenoids they contain.
If you choose to add flavor, use red or yellow peppers, which are both low in carbs (only 6g net per one cup, chopped).
Keep in mind that leafy greens, cruciferous vegetables, and other low-carb foods can be consumed in vast amounts. Onions, cabbage, and squash are examples of sweet vegetables that can be eaten in moderation. Certain ingredients, such as starchy tubers and legumes, should be avoided.