Vegetables are extremely important to any healthy diet, even low carbohydrate diets. In fact, since it can be difficult to meet minimum vitamin and mineral requirements on a calorie restricted low carb diet, vegetables become even more important because of high nutrient density. However, not all vegetables contain the same amount of calories, sugar, and carbohydrates. Increasing consumption of certain low calorie vegetables and avoiding starchier and higher sugar vegetables is an effective way to manage carbohydrate intake and ensure sufficient nutrient intake. The 2005 Dietary Guidelines for Americans recommend 2 1/2 cups of vegetables per day for an average person's diet.
Step 1
Identify the type of vegetable. Starchy vegetables, such as potatoes and corn, are much higher in carbohydrates and calories than green vegetables like spinach and broccoli.
Step 2
Recognize typical serving size of vegetables. Although some vegetables are considered high in sugar (such as carrots), the serving size it would require to be harmful to health is too large for realistic consumption.
Step 3
Use an online nutrition database to determine carbohydrate content of your selected vegetable. For example, 1/2 cup of brussel sprouts contains 5.5 g of carbohydrates.
Step 4
Determine fiber content of selected food. Dietary fiber is difficult for the body to digest and has no net effect on calorie intake.
Step 5
Subtract fiber content from total carbohydrate content of subtracted food. Therefore, 1/2 cup of Brussel sprouts contains 2.0 g of fiber. Therefore, although Brussel sprouts contain 5.5 total g of carbohydrates, the net carbohydrate total is 3.5 g for 1/2 cup.
Tips and Warnings
- Eat as wide a variety of vegetables as possible to balance your daily vitamin and mineral intake. Most vegetables also contain some amount of protein and fat. Take this into consideration when creating a diet plan. Try to buy fresh organic produce whenever possible to avoid pesticides and other added chemicals. If buying canned vegetables, avoid brands with added sugars and sweeteners. Opt for lower sodium brands as well.
- When eating vegetables, avoid adding unhealthy sauces, oils, and dressings. Excessively adding these products will add considerable calories to your diet. Always consult your physician before starting any diet plan.
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