Getting enough fruits and vegetables each day can be a challenge for some, but we all know it’s important. In addition to conveying these health benefits, fresh fruits and vegetables are generally low in fat and calories, which may make them an appealing choice for people watching their weight. However, some dieters may be wary of them if they’re trying to cut carbs. After all, don’t fruits and veggies contain a lot of sugar and carbs? So, here is a list of vegetables that are low in carbs and ideal for losing weight.
Cucumbers are a refreshing and nutritious addition to any salad — Greek or otherwise! Peeled, they contain just 2.16 g of carbs for every 100 g. If you prefer them with peel, that’s 3.63 g, which is still pretty low.
2. Iceberg lettuce
Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. Pair it with several other veggies on this list to get a low-carb salad with plenty of nutrients.
Celery has the same number of carbs as iceberg lettuce (2.97 g per 100 g). Enjoy this versatile veggie with salads or in casseroles, or filled with an unsweetened nut butter.
4. White mushrooms
Mushrooms contain only 3.26 g of carbs per 100 g. Add them to an egg white omelet for a healthy, low-carb breakfast.
For every 100 g of spinach, you’ll get 3.63 g of carbohydrate. To put that in perspective, that’s only about 1 g per cup. So you can load up on spinach salads and top with lean chicken breasts and fresh strawberries.
6. Swiss chard
Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 g of carbs per 100 g. Swiss chard is great in soups and sautéed with garlic.
A nutrient-dense cruciferous vegetable, raw broccoli contains 6.64 g of carbs and 2.6 g of fiber, netting only 4.04 g of carbs per 100 g. Try it raw in a salad, lightly steamed, or in a stir-fry tossed with garlic, ginger, and a touch of olive oil.
8. Bell peppers
A light, crunchy snack when raw, or excellent sautéed with your other favorite vegetables, bell peppers have just 5.88 g of carbs per 100 g.
Zucchini can be “zoodled,” or turned into noodles with the help of a spiralizer or serrated peeler. This makes for a delicious and lower-carb alternative to pasta, at just 3.11 g of carbs per 100 g. Or, try zucchini thinly sliced and grilled or roasted, and then layered with other vegetables and sauce for a low-carb “lasagna.”
Cauliflower has just 4.97 g of carbs and 2.0 g of fiber, netting only 2.97 g of carbs per 100 g serving! In addition to enjoying its florets, you can turn it into a tasty and low-carb alternative to rice or other grains. Just grate it using a food processor and then serve it, cooked or raw, either as a side dish or mixed in with other vegetables and protein, and topped with a dressing of your choice.
So, eat any of these vegetables without feeling any guilt.