The Harvard School of Public Health advises against eliminating carbohydrates from your diet entirely. The carbohydrates in vegetables are an important part of a healthy diet. Vegetables supply the body with fiber, minerals and vitamins. Unlike meat, seafood and poultry, there are few vegetables with no carbs at all. Many vegetables have only traces of carbohydrates while still delivering other necessary nutrients to the body
Chinese cabbage–specifically the pe-tsai variety–has zero net carbs per half cup serving when eaten raw, according to the Atkins official website. Although this serving does contain 1.4 grams of carbohydrate, it also contains 1.4 grams of fiber. Subtracting the carbohydrate value results in zero net carbs and these are what count on the Atkins Diet. Cooking the cabbage eliminates the fiber content.
According to the USDA’s National Nutrient Database for Standard Reference, pe-tsai is low in sodium and cholesterol and is a very good source of vitamins A, C and B-6. Take note that a large percentage of pe-tsai’s calories come from natural sugar content. Pe-tsai can be used in stir-fry recipes or with meat broths to make a soup.
Endive and Escarole
Raw endive also has zero carbs after subtracting fiber content for a half cup serving, according to Atkins. Endive is low in cholesterol and rich in vitamins A, C, K and B-6. It is also a very good source of thiamine, riboflavin, potassium and calcium. Escarole contains 0.8 grams of carbohydrate and 0.8 grams of fiber in a half cup serving, according to Atkins. It offers 0.3 grams of protein for the same serving size. According to the website Produce Oasis, escarole supplies vitamins A, C, E and K and iron, potassium and calcium. It is low in cholesterol. Crunchy endive spears can be used with low-carb dips or as a substitute for crackers, served with cheeses or meat spreads. Escarole can be used in salads, soups and even stir fry.
Atkins says that half a cup of raw watercress contains 0.2 grams total carbs and 0.3 grams of fiber for a zero net carb value. It is rich in vitamins A, B-6, C, E and K and is a good source of protein, thiamine, riboflavin and calcium, as well. Watercress can also be used in salads, soups or stir-fry.