Low Carb Vegetables

By on October 23, 2012
Low Carb Vegetables

Low Carb VegetablesIf you generally eat unhealthy foods, it might be a challenge for you to get going with a low carb lifestyle. After all, even many nutritious foods contain a lot of carbs–but as healthy as they may be, it’s important to limit even them to a small amount.  How then, do we limit those high-carb foods? It’s not as hard as you think! Low carb vegetables are healthy and easy to prepare.


One major tip–Eat Your Greens

Veggies that are low in carbs and have a low GI score are by far the best choices to make. These include lettuce, broccoli, spinach, and cucumbers. The veggies that you should avoid include beets, carrots, and other root vegetables. For a list of healthy foods, along with ones you should avoid, you can find out more in  The Diet Solution Program.



Your Shopping List for Low Carb Foods–net carbs for 1/4 pound (4-oz) of the raw vegetable*:

  • Salad greens — spinach(2), parsley(1), lettuce(1), asparagus(2), artichoke hearts(6), arugula(2), bamboo shoots(5), beet greens(2), cabbage(3), cauliflower(3), celery(1), chard(2), collard greens(2), cucumber(3), broccoli(5), brussel sprouts(6), eggplant(2), escarole(1), green onions(3), jicama(2), kale(3), leeks(5), kohlrabi(3), mushrooms(2), mustard greens(1), okra(3), peppers(3), pumpkin(4), radish(1), radicchio(2), rhubarb(3), bean and alfalfa sprouts(1), snow peas(3), Swiss chard(1), tomatoes(4), tomatillo(2), turnips(3), water chestnuts (2), watercress(1), squash(2) and zucchini(3).
*It’s critical to know that the cooking process can (at times) drastically increase the net carb count in vegetables.  For instance, a serving of raw collard greens has only 2 net carbs, while the same serving of cooked collards has 4 (double the amount) net carbs.

Want more than just low carb vegetables?  Try these other foods:

  • Fruits – Cranberries, avocado, peaches, blueberries, cantaloupe, chayote, and strawberries.
  • Seeds and Nuts – Brazil nuts, hazelnuts, almonds, cashews, walnuts, pecans, macadamia nuts, pine nuts, pumpkin seeds, sunflower, and sesame seeds.
  • Dairy – Eggs in any way you choose, just stay away from preparing them in fats or with creams. Avoid yoghurts or hard cheeses such as Swiss, cheddar, goud, mozzarella or Parmesan.

Other Recipe Ideas

A good low-carb idea is an omelet with veggies. Working with various types of cheeses will add taste and texture, but don’t use too much. A tossed salad with a variety of healthy nuts is always a healthy choice. If you love stir fry, you can try a stir fry made with veggies and lots of herbs. Throw in a healthy protein option, and you’ve got a great meal. You can also try pasta mixed with broccoli, tomatoes, and herbs. You can grill your veggies, such as peppers, squash and asparagus, and add a mixture pepper, salt and a bit of olive oil.

Low carb foods will be great for your eating plan, and it will help to provide you with a stable energy level throughout the day. It’s perfect for a healthy lifestyle and you can easily incorporate these delicious recipes for your whole family.

About Michael Tremba

Dr. Michael Tremba, once severely overweight himself, has studied to distinguish the truth about weight loss, and the shocking mis-information that's taught to us by many "trusted" groups. Through the techniques that have helped him regain his health, he shares uncommon tools to help anyone else desiring to lose weight to live the life they're meant to. He enjoys reading, exercising, travelling, and spending time with his wife, Shari in Mobile, Alabama Find me on Twitter, Google+ and let's connect on LinkedIn.


  1. Darren@KetoDietPlans

    November 24, 2012 at 1:17 am

    One of my favorites is grilled chicken breast served with mixed vegetables and pasta sauce. It’s delicious, i never get sick of it.

  2. Shari

    December 6, 2012 at 6:12 pm

    I love adding spinach to my blended morning protein shakes.. mm mm good and easy!
    PS- What is a chayote?

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