14 Best Healthy Low-Carb Vegetables and High Fiber

What are the best low-carb vegetables? You may have heard a famous saying that “abs are made in the kitchen”? Yes, it is true! Vegetables are a good source of fiber, minerals, and vitamins. Taking them regularly improves metabolic functions. Vegetables consider as a reliable and natural source of antioxidants that are necessary for a healthy life. However, sometimes your medic can suggest you take low-carb vegetables and high in fiber.

In that case, you will have to be careful. But how to know which vegetables are Low-carbs and High-carbs? The simple way to know is.

14 Best Healthy Low-Carb Vegetables and High Fiber
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Vegetables that grow below the ground are high-carbs vegetables. For example, beetroot, sweet potato, celeriac, potato, parsnip, and carrots.

While vegetables which grow above the ground consider as Low-carbs vegetables, the examples include cabbage, green beans, broccoli, eggplant, kale, and avocado, etc. However, You can eat them freely because they are not going to affect you since you have the recommendation for this healthy eating.

List Of Low-Carb Vegetables

Here we are enlisting 14 best low-carb vegetables. Keep reading for a better understanding of these low-carbs vegetables.

Broccoli :

Member of the cruciferous family, Broccoli is known as a super food among low-carb vegetables. The carbohydrate value of this vegetable is 6 grams of carbohydrate per cup (91 grams). Moreover, it contains 100% of the recommended daily value of vitamins C & K. Several studies have shown that it protects against cancer and other diseases. Its stem too is useful. You can refine it by peeling off its outer layer.

Cabbage  :

One cup of cabbage contains 5 grams of carbohydrate, and 3 of them are fiber. If you are adding it in your diet, you have 54% reference daily intake (RDI) of Vitamin C and 85% of Vitamin K. It is a strong defense against inflammation. Your blood pressure remains normal, and thus helps you avoid heart diseases. Considering the benefits and nutrients it provides, its addition to your diet can make a good combination for healthy eating.

Spinach :

This Low-carb vegetable provides many health benefits. Spinach, research has claimed, protects against health and eye diseases. However, the damage of DNA can be reduced by consuming Low-carb vegetables. One cup of raw spinach contains 1 gram of fiber and 1 of carbs.

Avocados:

Technically, avocado are fruits, but they are commonly consumed as vegetables. They contain a very low amount of carbs. The research claimed that 1 cup of chopped avocados has 13 grams of carbohydrate and 10 grams among these are fiber. A great source of vitamin C and potassium, avocados can control the levels of LDL cholesterol.

Cauliflower:

A cup (100 grams) of Cauliflower contains 2 grams of digestible carbs. Vitamin C and K are found in this low carbohydrate vegetable. However, just like other cruciferous vegetables, cauliflower can prevent heart diseases and many types of cancer.

Green Beans:

Also known as snap beans or string beans, green beans contain 6 grams of digestible carbs in a cup that weighs 125 grams. Green beans contain high amounts of chlorophyll which can prevent heart diseases.

Lettuce:

This Low-carb vegetable contains 2 grams of carbs in one cup (47 grams). Many types of lettuce are a good source of vitamins such as fol ate which can reduce the risk of heart disease. A study conducted on 37 women concluded that vegetables high in fol ate reduced homo cysteine levels by 13 percent. If you are taking this regularly, you definitely have a healthy eating plan.

Garlic:

Garlic is considered most useful for the immune system. The researchers concluded that one clove (3 grams) has less than 1 gram of carbs.

Kale:

This Low-carb vegetable contains 6 grams of carbs per serving. High in antioxidants and vitamin C & A. Consumption of vitamin C has been useful in improving immune function. Antioxidants which it includes are quercetin and kaempferol. These have been reported useful in controlling blood pressure and heart diseases.

Cucumbers:

Cucumbers are refreshing and high in water. A healthy eating plan in hot weather should include cucumber. One cup (104 grams) of chopped cucumber has 3 grams of digestible carbs. Yes, cucumbers are not high in vitamins and minerals as compare to other vegetables, but they contain cucurbitacin E – an essential compound for a healthy life.

Its anti-inflammatory and anti-cancer characteristics have been reported to avoid brain diseases.

Tomatoes:

Tomatoes are low in carbs and provide many health benefits. Just like avocado, they are technically fruits but used as vegetables. One cup which weighs 149 grams contains 4 grams of carbs. Additionally, tomatoes are a good source of vitamins A, K and C. They are also high in potassium which helps control blood pressure and stroke risk. If tomatoes are cooked, lycopene content increases – a natural pigment that gives red color to vegetables and fruits.

Onions:

This vegetable belongs to the Allium family of plants. They are considered high in carbs, but their consumption is not high as compared to other vegetables because of their smell. A cup (58 grams) contains 5 grams of carbs. A study revealed that onions could reduce LDL cholesterol levels.

Eggplant:

Certain Italian and Asian dishes include this Low-carb vegetable as part of a healthy eating plan. One cup of 100 grams of cooked eggplant has 6 grams of carbs. It is a fact that this vegetable does not contain vitamins and minerals. However, research conducted on animals revealed that eggplant consumption could help in reducing cholesterol levels.

Artichokes:

One cup (120 grams) of artichokes has only 4 grams of digestible carbs. A study was conducted on people with high cholesterol. When they consumed artichokes juice, a significant improvement was experienced in blood vessels function.

Bottom Line:

Vegetables, in this context, are of two types Low-carb and High-carb. If you are thinking of adding Low-carb vegetables in your daily life, you should add the ones mentioned above in your diet plan.

Don’t forget to checkout 7 Reasons Why You Should Eat Grapes EVERY DAY.

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