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THE 12 BEST LOW CARB VEGETABLES AND THEIR BENEFITS



by Megan Patiry

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If you’re going keto or simply want to cut back on carbs, look to this easy
guide for the best low-carb veggies for your diet.



You know the basics of your keto diet: high fat, moderate protein, very little
carbs. It seems simple, but when you’re on the keto diet, not all veggies are
created equal. In fact, they can vary quite a bit when it comes to carb content,
making only some veggies truly ideal for a keto diet.

Below, we rank the top low-carb vegetables to show you which will give you the
best bang for your nutrition buck.

Curious about ketosis?
Click here to get the FREE Easy Keto Guide to learn the right way to go keto!


VEGETABLES ON THE KETO DIET: WHICH ARE THE BEST?

As a general rule, the veggies that have the lowest carbs are most often the
ones that grow above ground, like leafy greens. In fact, “green” usually signals
a lower-carb veggie.

Conversely, colorful root veggies often have more carbs and sugars, and should
only be eaten in moderation on a keto diet. These include carrots, sweet
potatoes, beets, rutabaga, and parsnips.

--------------------------------------------------------------------------------


LOW-CARB VEGETABLES, RANKED

This list ranks the lowest-carb veggies by nutrient density. We also provide
each veggie’s net carbs or the carbs that are actually absorbed into your
bloodstream and processed by your body. Net carbs are found by taking the total
carb count and subtracting the amount of fiber, as fibrous carbs are
indigestible. (1)

(Note: The net carb counts are for a 100g serving or 3 ½ ounces.)




1. SPINACH

Carbs: 1g

Spinach is so low in carbs that you can add it to just about anything on a keto
diet. It’s rich in antioxidant vitamins A and C, which help fight free radical
damage and signs of aging. It also contains ample amounts of vitamin K and
minerals like magnesium and manganese. (2, 3)


2. CELERY

Carbs: 1g

If you’re craving a crunchy snack, chop up a stalk of celery and get your
favorite dips ready. With virtually zero-carbs, celery is a great source of
trace minerals like potassium, as well as vitamin K. (4) Try dipping it in
homemade guacamole or almond butter sauce.


3. AVOCADO

Carbs: 2g

While technically a fruit, avocado is an extremely nutritious, low-carb addition
to your keto veggie arsenal. It’s loaded with healthy fats, vitamin C, vitamin
E, and potassium, and can double as a dip for other veggies when you purée it
into a sauce or spicy guacamole. (5)


4. MUSHROOMS



Carbs: 2-3g

Most mushroom varieties are very low carb and contain lots of B vitamins, as
well as minerals like potassium and copper. Plus, they add a rich, savory
texture to stir-fries, omelets, and any veggie-forward dishes. When looking for
the best varieties, choose white or cremini mushrooms – they’re typically
inexpensive and contain the fewest carb counts. (6)


5. ASPARAGUS

Carbs: 2-3g

Rich in vitamin C, vitamin A, and folate, as well as many minerals like calcium
and copper, asparagus is a green veggie that delivers taste and nutrition. (7)
It’s also the perfect base for creamy sauces made with coconut milk and nut
butters, or even tossed on the grill with olive oil.


6. CAULIFLOWER

Carbs: 2-3g

It’s pretty amazing that hunger-busting cauliflower ranks so low on the carb
scale. Plus, this veggie is anti-inflammatory and rich in vitamins like C and K.
(8) One of the great things about cauliflower is its versatility – try pulsing
it into “rice” in your food processor, purée it into a creamy soup, or make any
of these other 37 cauliflower recipes.


7. ZUCCHINI

Carbs: 3g

If you’re looking for a versatile veggie that can be grilled, roasted, or even
cubed, added to stir-fries, or spiralized into “noodles”, zucchini is your new
low-carb friend. It contains a decent amount of vitamin A and trace minerals
like manganese. (9) If you’re looking for new ways to try this veggie, check out
these easy ways to prepare zucchini.


8. GREEN CABBAGE

Carbs: 4g

Cabbage is another veggie that you can enjoy without indulging in too many
carbs. It also contains good amounts of vitamins C and A. (10) Whip up coleslaw
with a creamy dressing, or even a thick cabbage soup loaded with other low-carb
veggies.


9. BROCCOLI



Carbs: 4g

Broccoli is an extremely nutrient-dense low-carb veggie option. It’s packed with
vitamin C, A, K, folate, and manganese, and is delicious steamed with a dash of
olive oil, or roasted in the oven. (11)


10. BRUSSELS SPROUTS

Carbs: 4g

Brussels sprouts make the ultimate roasted veggie side dish. They also work
fantastically shredded in salads, and are rich in vitamin C and potassium. (12)
Like cabbage, they also contain high amounts of sulfur compounds, which can be
beneficial to joint health and help synthesize glutathione, an antioxidant that
helps fight aging. (13)


11. BELL PEPPERS

Carbs: 5-6g

Stir-fries with red and green bell peppers are still on the menu during a keto
diet. Not only are bell peppers a fantastic way to add flavor to several dishes,
but they’re also very high in vitamin A and C. Experiment with sauteing them or
even eating them sliced and raw with one of our “dip” options below. (14)


12. KALE

Carbs: 8g

Kale is one of the most nutrient-dense leafy greens you can eat. It is higher in
carbs, but as long as you’re combining it with other lower-carb veggies and
greens like spinach, it’s a great compliment to salads and stews. Kale is
extremely rich in vitamin A and C, as well as decent amounts of calcium,
potassium, and copper. (15) There are lots of ways to prepare kale, but these
are our favorites.

--------------------------------------------------------------------------------


HOW TO MAKE LOW-CARB VEGGIES EXTRA TASTY

We know: Eating plain greens and green vegetables can get boring after a while.
The trick to really upping their taste game is to focus on combining them with
healthy fats like avocado or coconut oil to make your own healthy sauces and
dips. Check out some of the recipes below for inspiration.


VEGGIE RECIPES TO TRY:

 * Zucchini Rolls with Pesto
 * Spicy Sesame Almond Zucchini Noodles
 * Nacho “Cheese” Kale Chips
 * Sauteed Spinach with Bacon & Garlic
 * Crispy Garlic Brussels Sprouts
 * The Best Creamy Paleo Coleslaw


OUR FAVORITE DIPS:

 * Almond Butter Sauce
 * 4 Guacamole Recipes Better Than Chipotle
 * 21 Deliciously Easy Dip Recipes

--------------------------------------------------------------------------------


THE BOTTOM LINE

The general rule of thumb on a low-carb keto diet is to stick to green veggies.
Of course, this doesn’t mean you can’t occasionally indulge in carrots or other
slightly starchier veggies – just be sure to fill the bulk of your veggie sides
with the higher ranked veggies on this list.

(Read This Next: 6 Amazing Benefits of Cruciferous Vegetables & Who Should Avoid
Them)





Category: HealthTag: ketogenic diet low carb nutrition


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ABOUT MEGAN PATIRY

Megan is an inquisitive nutrition and wellness writer harboring an editorial
love affair with the decadent and the nutritious. She is a dedicated researcher
in all areas of ancestral health, a certified specialist in fitness nutrition,
personal trainer, and professional almond milk latte addict.

For more posts by Megan, click here.

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Previous Post: « Why These 7 Hamstring Stretches Will Soothe Your Back Pain, Too
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