Which vegetables are low in carbohydrates - because not all vegetables are the same
Although carbohydrates are an important part of most people's diet, if you try to reduce your carbohydrate intake for health reasons, you may need to be familiar with which vegetables are low in carbohydrates.
Carbohydrates are one of three important macronutrients we need to eat a healthy and balanced diet. Low-carb vegetables usually grow on the ground, while root vegetables and starchy underground vegetables—such as carrots, parsnips and yam —have a very high carbohydrate content.
Although carbohydrates are an important part of most people’s diet and a preferred source of energy for the body, if your calorie intake is high in protein or fat, such as a low-carb diet or a ketogenic diet, you may find yourself wanting to reduce your carb intake to make room. So here are some of the best low-carb veggies that should be included in your diet.
1. Mushroom
Mushrooms are one of the only sources of vitamin D found in the agricultural product department, but each cup of mushrooms also contains only 2g of carbohydrates. Due to their meaty taste, they are a good alternative to plant-based meat.
Mushrooms are rich in vitamin B, which is particularly important for red blood cells and production and heart health. They are also rich in minerals such as selenium, zinc and copper. Mushrooms are also rich in very important antioxidants and high fiber.
You can add mushrooms to a stew or soup or grill with garlic as a side dish. There are many types of mushrooms, you can try a variety of flavors and textures until you find the combination you like.
100g mushrooms contain 5.3g carbohydrates and 28 calories.
2. Zucchini
Zucchini is summer small pumpkin . It has a neutral taste and is easy to match, season and make your favorite. It has very low carbs and calories, so it is a good low carb food.
Zucchini is a vegetable that many people use instead of noodles. You can easily make them a low-carb pasta alternative, but they are also a good source of vitamin C.
100g zucchini contains 3.1g carbohydrates and 17 calories
3. Dark green leafy vegetables
spinach and other green leaves grow above the ground, so the carbohydrate content is low. Spinach is particularly nutritious.
Spinach is rich in vitamin K and iron, and is easily added to food. You can add spinach leaves to your salad and spinach to your smoothie to add nutrition without even having to try it.
You can also add it to soup, stew or stir-fry at the end of the cooking process so that you don't overcook and lose your nutrition.
In a commentary in the journal Food and Function, spinach is called "functional food", which lists the benefits of spinach: "anti-cancer, anti-obesity, lowering blood sugar, and lowering blood lipids." If you don’t like spinach, you can change it to other dark green leaves vegetables, such as kale or beet leaf , with similar nutritional content.
100g spinach contains 3.8g carbohydrates and 23 calories.
Cauliflower
Cauliflower is a cruciferous vegetable, rich in vitamins and minerals, such as vitamin C and antioxidants, which can prevent cancer. It is another great carb alternative because you can make it into a low carb pizza crust and pie , make it into steak, mashed into potatoes or grind into rice.
The idea of replacing your favorite carbohydrates with cauliflower may discourage you, but cauliflower tastes neutral and absorbs seasonings well and is a versatile additive in any diet. A comment published in the annual report of the Polish
Polish journal National Institute of Health links brassica vegetables such as cauliflower, broccoli and cabbage to the benefits of preventing cancer, reducing oxidative stress and stimulating the immune system. This may be due to the presence of phytochemicals, including isothiocyanate (sulforaphane).
100g cauliflower contains 5 grams of carbohydrates and 25 calories.
Tomatoes
Tomatoes are another versatile low-carb vegetable. They are rich in vitamins A, C, and K, and also contain potassium. They can be easily added to any food or dish, added to salads, used in stews or soups.
Tomatoes also contain a carotenoid called lycopene. According to a review in the journal of the Canadian Medical Association, lycopene is one of the most effective antioxidants. Oxidative stress is related to , Alzheimer's disease, and cancer, so antioxidants such as lycopene are crucial for disease prevention.
100g tomato contains 3.9g of carbohydrates and 18 calories.
6.Cauliflower
Broccoli is rich in vitamin C and is an excellent supplement to a low-carb diet. It is rich in vitamin C, vitamin K, folate , potassium, manganese and iron. One cup of broccoli contains 9% of daily fiber intake. Broccoli is a cruciferous vegetable and is considered to have anti-cancer properties. This is mainly because broccoli contains a phytochemical called indole-3-methanol. Some studies have shown that this can inhibit the growth of breast cancer , colon cancer and prostate cancer cells. It has been observed that it can increase apoptosis-cell death and destruction of breast cancer cells.
or stir-fried broccoli to reduce the loss of water-soluble vitamins during cooking, or add more tender broccoli to the salad.
100g of broccoli contains 7.2g carbohydrates and 35 calories
7. Celery
celery celery has a lower glycemic index
Celery is rich in vitamins A, C and K, as well as iron and folic acid. It has low sodium content and high fiber content. Celery also contains apigenin , an flavonoid , which has powerful anti-inflammatory and anti-cancer properties. Celery is rich in fiber and helps digestion. High fiber content may be one of the reasons why eating celery can lower blood pressure and cholesterol and levels.
100g celery contains 3g carbohydrates and 16 calories.
