Vegetables are usually, low in calories but high in vitamins, minerals, and other vital nutrients.
There are several vegetables that are low in carbohydrates and rich in fiber, making them suitable for low-carbohydrate diets, say Avni. The definition of a low-carbohydrate diet differs widely. The majority are below150 grams of carbohydrates per day, and some go as low as 20 grams each day.
Whether you are on a low-carbohydrate diet or not, eating vegetables for good health is always a good idea.
India’s top dietician for weight loss, Avni Kaul, shares a list of some of the healthiest low-carbohydrate vegetables. By including them in your meals, you will add more to your good dose of health.
Mushrooms
Mushrooms are low in carbohydrates. Single-cup (70 gm) serving of raw, white mushrooms has only 2 grams of carbohydrates, out of which one of them is fiber. They are also known to have anti-inflammatory properties.
In one study in men having metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks, witnessed significant improvements in antioxidant, anti-inflammatory markers.
Spinach
Spinach is a leafy green vegetable that gives major health benefits. Researchers suggest that it can help decrease damage to DNA. It also safeguards heart health and reduces the risk of common eye diseases such as cataracts and macular degeneration. It is an excellent source of multiple vitamins and minerals. Single-cup (180 gm) of cooked spinach gives more than 10 times the RDI for vitamin K. This is also low in carbohydrates, though the carbohydrates become a lot more concentrated when the leaves are cooked and lose their volume.
For instance, a cup of cooked spinach has 7 grams of carbohydrates with 4 g of fiber, whereas a single cup of raw spinach has 1 gm of carbohydrates with approximately 1 gm of fiber.
Cauliflower
Cauliflower is one of the most versatile and popular low-carbohydrate vegetables. It has a mild taste and can be used as a substitute for potatoes, rice, and other higher-carbohydrate foods.
A cup (100 g) of raw cauliflower has 5 g of carbohydrates, three of which are fiber. This is also rich in vitamin K and gives around 77% of the RDI for vitamin C. Like other cruciferous vegetables, it is linked to a reduced risk of heart disease and cancer. Source: https: //pubmed.ncbi.nlm.nih.gov/12094621/
Garlic
Garlic is known for its beneficial medicinal effects on immune function. Studies have shown that it boosts resistance against the common cold and reduces blood pressure.
Even though it is a high-carbohydrate vegetable by weight, the amount usually, consumed in one sitting is quite low because of its strong taste and aroma. One clove of garlic has around 1 g of carbohydrate, a part of which is fiber.
Cucumbers
Cucumbers are low in carbohydrates and also refreshing. A cup (104 g) of chopped cucumber has 4 g of carbohydrate, less than 1 g of which is fiber. Even though cucumbers are not high in vitamins or minerals, they have a compound known as cucurbitacin E, which has a beneficial effect on health.
Results through test-tube and animal studies indicate it has anti-cancer and anti-inflammatory components and might protect brain health. Besides, there are several vegetables that have low carbohydrates. Also, these vegetables have numerous health benefits that may help you against several diseases
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition