Green leafy vegetables and those low in carbohydrates make up the list of the best vegetables to consume on the Atkins Diet. Controversy followed Dr. Robert Atkins when he introduced his diet recommendations in 1972, because he suggested increasing protein and fat, while decreasing grains, fruits and vegetables. His recommendations differed significantly from the diet recommendations of nutritionists and doctors and the U.S Department of Agriculture's food pyramid. Although you still restrict vegetables during some phases of the Atkins Diet, the most recent version of the diet includes more types of vegetables than earlier versions, especially in the later phases of the diet.
Characteristics
The best vegetables to use on the Atkins Diet provide valuable vitamins and minerals and add satisfying bulk to meals, while remaining low on the glycemic index -- a measure of how quickly the body turns a food into glucose. Vegetables not recommended for the Atkins Diet include starchy vegetables, such as potatoes, corn and most dried legumes, which raise blood sugar by quickly breaking down during the digestion process. Many of the low-carbohydrate vegetables recommended by Atkins contain fiber, which slows the digestion process, leaving you feeling full longer.
Salad Greens
Common salad greens, such as lettuce and spinach, meet the Atkins Diet best vegetable list criteria. You can add other salad vegetables including alfalfa sprouts, endive, arugula, mesclun and cucumber. Raw cauliflower and broccoli provide texture and bulk to salads. Peppers, tomatoes and onions can be added, but in small quantities, because of their higher carbohydrate values. You can add 1 oz. of grated cheese and dressing to add flavor and nutrition to salads, as long as the dressing contains no added sugar.
Cooked Vegetables
The best cooked vegetables for the Atkins Diet include broccoli, cauliflower, mushrooms, green beans along with asparagus, spaghetti squash and summer squash. Butter, cheese and herbs complement the taste of cooked vegetables, making meals more satisfying. Broil, boil or bake vegetables. You should consume approximately 2 cups of cooked vegetables and 6 cups of salad vegetables each day, according to "The New Atkins for a New You."
Considerations
It may take a few days of eating the appropriate quantity of vegetables on the Atkins Diet for your digestive system to adjust, especially if your previous eating habits included lots of sugary foods or little fiber. Because some nutritious vegetables do not fit within low-carbohydrate diet guidelines, such as carrots or beets, Atkins suggests adding a multivitamin and mineral supplement daily. In "The New Atkins for a New You," Dr. Eric Westman also suggests adding micronutrients, such as omega-3 fatty acids and vitamin D supplements.
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