Obviously you need to avoid all refined sugars, flours (including pasta) and rice and processed foods. But out of the natural food section there are fruits for example that are low-carb such as strawberries, blueberries, blackberries, etc and those that aren't; mango, apples, pears, grapes, etc... It's understandable to be confused!
So here is a vegetable help list of low-carb veggies that you can stock up and fill up on!
1. Of course my all time favorite is the avocado. These are actually considered a fruit, but they are just so wonderfully nutritious that I wouldn't stop anyone eating one of these when they feel like it. They are high in fat but only contain 13g of carbs - 10g of which are fiber! They are also rich in oleic acid, a type of monounsaturated fat that is extremely beneficial de health, they are also a great source of vitamin C, folate and potassium. Their high fiber content means that you will feel fuller for longer so can help with weight loss. It is also believe that they can help lower LDL cholesterol and triglyceride levels.
2. Asparagus. Just one cup of cooked (I steam them) asparagus contains 8g of carbs - 4g of which are fiber, that's 4g of digestible carbs per serving. Asparagus are also packed full of vitamins A, C and K.
3. Artichokes. One medium globe artichoke - roughly 120g contains 14g of carbs - 10g of which are
fiber. A portion of this fiber is inulin which acts like a prebiotic and feeds the good bacteria in the gut and it is thought that they may protect heart health by reducing inflammatory markers.
4. Broccoli - another of my favorites, lightly steamed with a drizzle of melted butter! One cup of raw broccoli contains just 6g of carbs - 2g of which are fiber, it also provides over 100% of the recommended daily intake (RDI) for vitamin C and K. Studies have shown that broccoli may play a part in reducing insulin resistance in type 2 diabetics and protect against several types of cancer, including prostate cancer.
5. Bell Peppers. Packed full of antioxidants and carotenoids that play a part in reducing inflammation, decrease the risk of cancer and protect cholesterol and fats from oxidative damage - delicious too! One cup, that's roughly 149g of chopped red pepper contains 9g of carbs - 3g of which are fiber. They also provide 93% of the RDI for vitamin A and a huge 317% RDI for vitamin C! Green, orange, and yellow peppers are similar in their nutrient content but red peppers are highest for certain antioxidants. I quite often have these as a snack when I'm hungry in the afternoon.
6. Brussels Sprouts. Ok, I admit it, this is one vegetable you will never find on my plate. Although I love eating veggies, this one is just beyond me. However, having said that, I know many people who love them, and rightly so! Half a cup of cooked Brussels Sprouts contains 6g of carbs - 2g of which are fiber. They also provide 80% RDI for vitamin C and a huge 137% RDI for vitamin K. Some controlled human studies have suggested that consuming Sprouts may reduce the risk factors for colon cancer and other forms of cancer.
7. Cabbage. Like broccoli, this cruciferous veggie can help reduce the risk of certain cancers including esophageal and stomach cancer. Just one cup, about 89g of chopped raw cabbage contains 5g of carbs - 3g of which are fiber. Cabbage also provides 54% RDI for vitamin C and 85% for vitamin K. I lightly sauté shredded cabbage with bacon as a side dish.
9. Courgettes (Zucchini). Very mild tasting, another veggie that is versatile and can be used not only in savory but also sweet dishes (yes, I have a great recipe for courgette brownies or courgette pancakes). One cup, about 124g of raw courgettes contains 4g of carbs - 1g of which is fiber. They are a great source of vitamin C and provide roughly 35% RDI for this vitamin per serving.
10. Cucumbers. Great for summer! One cup, 104g contains 4g of carbs but just a little less than 1g of fiber. These may seem good for hydration and little else, but the humble cucumber has more to it than meets the eye. They are high in vitamins, minerals and contain all the essential amino acids needed for good health as well as a compound called cucurbitacin E which is thought to have beneficial effects on health. Studies in animals suggest is has anti-cancer properties and anti-inflammatory properties too, it may also promote brain health.
11. Celery. Just one 101g cup of chopped celery contains 3g of carbs - 2g of which are fiber. Celery also provides 37% RDI for vitamin K. It also contains luteolin - an antioxidant with the potential for preventing and helping in the treatment of cancer.
12. Eggplant. One 99g serving of chopped, cooked eggplant contains 8g of carbs - 2g of which are fiber. It's richly purple colored skin is high in an antioxidant called nasunin which helps reduce free radicals and might promote brain health. It is also thought to lower cholesterol and improve other heart health markers.
13. Garlic. This power house for immune protection contains just 1g of carbs per clove - part of which is fiber. Studies have found it to help boost resistance to the common cold and lower blood pressure among other antibacterial properties.14. Green Beans. Another of my favorites. Although you may not think so, green beans are part of the legume family along with lentils, chickpeas, etc... However, they are significantly lower in carbs, just one 125g serving of cooked green beans contains 10g of carbs - 4g of which are fiber. They are green because of their high content of chlorophyll which may protect against cancer. They also contain carotenoids and are associated with improved brain function.
15. Kale. You have to have a taste for Kale, but many are juicing with it. It is loaded with antioxidants such as quercetin and kaempferol that have been shown to lower blood pressure and may also protect against heart disease and type 2 diabetes. One cup, about 67g of raw kale contains 7g of carbs - 1g of which is fiber. Kale also provides a huge 206% RDI for vitamin A and 134% RDI for vitamin C, so pack it in anywhere you can!
16. Lettuce. Just one cup of lettuce contains just 2g of carbs - 1g of which is fiber. Romaine lettuce and other dark-green varieties are rich in vitamins A, C and K and are high in folate which helps lower homocysteine levels.
18. Onions. We use these as a base for lots of recipes. But the truth is onions are high in the antioxidant quercetin which plays a role in lowering blood pressure. Half a cup of sliced raw onions contains 6g of carbs - 1g of which is fiber.
20. Spinach. This leafy green veggie has a long list of health benefits attached to it. Investigators have found it to help prevent DNA damage, protect heart health and may lower the risk of common eye diseases such as cataracts and macular degeneration. It is high in iron and one cup of cooked spinach provides 10 times the RDI for vitamin K. Raw spinach is lower in carbs than cooked spinach with one cup of cooked spinach containing 7g of carbs - 4g of which is fiber, whereas one cup of raw spinach contains 1g of carbs with almost 1 g of fiber.
21. Tomatoes. Like avocados, tomatoes are technically a fruit but who cares! Just one cup of raw tomatoes contains 6g of carbs - 2g of which are fiber. Tomatoes are a great source of vitamins A, C and K and potassium and their high lycopene content may help prevent prostate cancer. Cooked tomatoes have a higher content of lycopene, leave the skin on at all times as lycopene is found in it's highest concentrations just beneath the skin.
I can help you improve your health. If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com
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