SolveYourProblem Article Series: Low Carb Diet
What Are The Benefits Of The Low Carb Diet?


Low Carb Food List: Vegetables

How you use this low carb vegetables list will depend on which of the many low carb diets you are following. If you just count carbs and aim to stay under a certain daily total, then you will need to weigh your foods to have an accurate count at first.

Cup measures are not so accurate for vegetables because it makes such a difference how you chop the food. You can get a lot more broccoli in a cup if you cut it up small!

However, if you prefer to use cup measures, you can do it accurately by weighing one cup of a food, cut in the way that you normally cut it, and making a note of the weight and carb count per cup. Then in future you will know how many carbs you have in one cup of the food the way that you prepare it.

If you are following the Atkins diet, you have the list of low carb vegetables for induction in the book. You can add other veggies after induction. The lists vary a little in the different editions of the books so we will not reproduce them here. Just keep in mind that you should have a minimum of two cups of vegetables on induction and more later. Also, vegetables should account for more than half of your daily carb count. This means at least 11g net carbs from veggies if your daily carb level is 20g.

Low Carb Vegetables List

Green vegetables are mostly low carb (under 5g net carbohydrate per 100g), with the exception of kale, peas and beans. There are also some non-green veggies that are low carb. Here are some examples. Carb count is net carbs (not including fiber) per 100g of raw item.

Under 2g: lettuce, spinach, bok choy (pak choi), asparagus, endive, watercress.

2g - 2.9g: arugula (rocket), zucchini (courgette), summer squash (marrow), green bell pepper, celery, radish, eggplant (aubergine), tomato, mushroom, cauliflower, kohlrabi.

3g - 3.9g: cucumber, green cabbage, white cabbage, red bell pepper, jicama, okra, parsley, string beans, green onion tops (spring onion tops).

4g - 4.9g: broccoli, turnip, yellow bell pepper, fennel, snow peas (mange-tout).

Medium And High Carb Vegetables List

So that there is no confusion, we are including here some of the vegetables that do not make it onto the low carb vegetables list. Some of the medium carb vegetables, such as onion, can be included in a low carb diet in small quantities.

Medium carb vegetables (between 5g and 12g net carb per 100g) include onion, leek, green peas, kale, red cabbage, pumpkin, carrot, rutabaga (swede), winter squashes, celeriac.

High carb vegetables (over 12g net carb per 100g) include potato, corn, beans, lentils, parsnip.

Avocados And Olives

Olives and avocados are technically fruits, not vegetables. However, unlike other fruits they are low carb foods and make great salad ingredients. We are including them here so that they are not forgotten.

California (hass) avocados have just 1.8g net carbohydrate per 100g. Florida (smooth skinned) avocados have 2.2g. So both types are low carb.

Olives have around 3g net carb per 100g. However, be careful to check packaging when buying olives to make sure that there are no added sugars. Olives in salt water or oil with no added ingredients can be added to salads along with low carb vegetables.

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