Rich in vitamins, minerals, antioxidants, fiber and phytochemicals, fruits and vegetables are an essential component of any healthy diet. Although fruit and vegetables contain a small amount of carbohydrates, you should still include them in your carbohydrate meal plan. To help control your carbohydrate intake, choose low-carb fruits and veggies whenever possible.
Dark Leafy Greens
Dark leafy greens are an excellent source of iron, potassium, magnesium, vitamins A, C and K, folate, calcium and dietary fiber. A cup of arugula, romaine or iceberg lettuce contains 1 g of carbs, 1/2 cup of broccoli, kale or asparagus is equal to 3 g of carbs and 1/2 cup of spinach provides 1 g of carbs. Dark leafy greens are so low in carbohydrates that you can eat 1 1/2 cups cooked or 3 cups raw vegetables and only count them as one carbohydrate exchange.
Berries
Packed with antioxidants, vitamins, minerals and dietary fiber, berries are low in carbs. Combine different kinds of berries for a natural fruit salad or make a parfait with low-fat yogurt for a low-carb dessert. Not all berries provide the same amount of carbohydrates, as demonstrated by values for a 1/2-cup serving of these berries: strawberries, 6 g of carbs; blackberries, 7 g of carbs; blueberries, 11 g of carbs; and raspberries, 7 g of carbs.
Cucumber, Celery and Mushrooms
Cucumbers, celery and mushrooms contain just 2 g per one-half cup serving. Add these vegetables to a leafy green salad or dip in yogurt for a cool and refreshing snack. Low in calories and high in vitamins, minerals and fiber, these vegetables are excellent choices when you are trying to control your carbohydrate intake.
Citrus Fruits
Citrus fruits are packed with vitamin C and soluble fiber. A 1/2-cup serving of cut-up fresh limes contain 7 g of carbs; grapefruit and lemons, 10 g; oranges, 11 g; and tangerines, 13 g of carbs. Mix and match these low-carb fruits for a delicious fruit salad or to garnish a leafy green salad.
Tomato
On average, 1/2 cup of tomatoes is equivalent to 4 g of carbs. It does not matter how you eat tomatoes -- raw, pureed, stewed or in a sauce -- as all forms are low in carbohydrates. Packed with vital nutrients such as vitamin C and E, iron, potassium, fiber and the antioxidant lycopene, you can eat tomatoes as often as you wish.
Melons
Rich in vitamin A, B, C, potassium, folate, antioxidants and dietary fiber, melons are a low-carb fruit option. A 1/2-cup serving of cantaloupe provides 7 g of carbs, honeydew 8 g and watermelon, 6 g of carbs.
Bell Peppers
Bell peppers are available in a rainbow of vibrant colors including red, green, yellow, orange and purple. Sweet and juicy, bell peppers contain 3 g of carbs per 1/2-cup serving. Cook with peppers to add flavor to your food or snack on crisp peppers to obtain your daily dose of essential vitamins and minerals.
Tropical Fruit
If you crave a sweet and juicy fruit that is low in carbs, choose an assortment of tropical fruit. Rich in vitamin C, B and E, copper, fiber, magnesium and potassium, most tropical fruits are low in calories and carbohydrates. A 1/2-cup serving of star fruit is equal to 4 g of carbs, papaya 7 g, pineapple and kiwifruit 11 g, guava 12 g, pomegranate 13 g and mango 14 g of carbs.
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