I am a list person. Making a “to do” list helps me to keep order to my crazy busy day/week. Many of my clients ask what are good low-carb vegetables to eat. In efforts to help remember the good low carbs to eat, I encourage you to keep this “list” handy, easily accessible, so that you are always in the know (and when you are unsure, you can quickly glance at the list).
Eating vegetables are always a good idea. Who ever gained weight by eating vegetables? But, not all veggies are created equal. Here’s an easy way to remember what is a good low carb vs a good high carb: vegetables that are grown above ground are low in carbs and can be eaten freely. Vegetables that grow below the ground (think root vegetables like potatoes and carrots) contain more carbs (they are still good for you but you just have to eat these in moderation).
These 10 veggies are great low-carb veggies:
Cauliflower- It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
Cabbage- As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer.
Avocado- My favorite! Although technically a fruit, avocados are typically consumed as vegetables. Although avocados are a fairly high-calorie food, they may be beneficial for weight management.
Broccoli- Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It's also thought to protect against several types of cancer, including prostate cancer.
Zucchini- A popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten. In contrast, winter squash (think acorn squash, spaghetti squash, and butternut) comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.
Spinach- Cooked spinach, while still better for you than not eating it at all, contains a few more carbs than when you eat it raw as the carbs become more concentrated as the leaves are cooked down and lose their volume.
Asparagus- Raw or cooked it provides lots of rich vitamins that help fight against certain types of cancer.
Kale- It's loaded with antioxidants, including quercetin and kaempferol.
Green beans- sometimes referred to as snap beans or string beans. They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.
Brussel Sprouts- tasty cruciferous vegetable.
A few other vegetables to add to this list are: eggplant, cucumbers, tomatoes, celery, radish, mushrooms and bell peppers. There are many ways to eat these vegetables and for ideas, contact me at rachel@livehealthynyc.com