If you are following a low-carbohydrate diet to manage your weight, you know that grains, most fruits and sugary foods are off limits. A low-carb diet typically limits your carbohydrate intake to between 50 and 150 g of carbs per day. Most low-carb diets emphasize lean proteins and large amounts of vegetables. Not all vegetables are low in carbohydrates, however. Stick to watery, fibrous types to be sure you keep your carb intake in check.
Leafy Greens
Although iceberg lettuce is low in carbohydrates, it does not offer much in the way of nutrition. Opt for dark leafy greens, such as spinach, kale and romaine, which are also low in carbohydrates but offer critical nutrients to support a healthy body. Less common greens, but equally nutritious and low-carb, include arugula, collard greens, escarole and chicory. Use any of these greens to make raw salads or sauté escarole, spinach, kale or collards in olive oil and garlic to make a warm side dish.
Red, Orange and Yellow Varieties
Red, orange and yellow vegetables tend to be high in carotenoids, a class of antioxidants that help protect you against chronic disease. Low-carb options from this category are colored bell peppers, tomatoes and summer squash. Pumpkin is also relatively low in carbohydrates, if you stick to a 1/4- to 1/2-cup serving in soups or mashed like sweet potatoes.
Other Vegetables
Many other vegetables provide fiber and nutrients with minimal carbohydrates. Celery, cucumbers, radishes, mushrooms and sprouts are good salad ingredients for a low-carb plan. For cooked vegetables, try zucchini, onions, cauliflower, eggplant and asparagus. Cruciferous vegetables, specifically cabbage and broccoli, also fit into a low-carb eating plan.
Considerations
Although starchy vegetables are higher in carbohydrates, they provide essential vitamins, minerals and fiber. For example, one medium baked sweet potato provides 24 g of carbohydrates but more than 200 percent of the daily value for vitamin A, based on a 2,000-calorie diet. One medium sweet potato also provides 541 mg of potassium, more than a banana. Other higher-carb but nutritious vegetables include peas, dried beans and parsnips. If you choose to eat these higher-carb vegetables while following a low-carb plan, remember to limit other carbohydrate-containing foods during the day.
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