Vegetables on a Low-Carb Diet: The Best and Worst

Most vegetables are encouraged on low-carb diets (though the carbs need to be counted if required by the specific diet). If you are on a specific diet, be sure to check out the list in the book.

If you are considering using organic vegetables, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices.

Quick Tip to Help You Remember Which Veggies Have the Most and Least Carbs

Low-Carb Vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total. For more information about each vegetable, including carbs, calories, glycemic index, and recipes, click on the vegetables that have a link.

• Sprouts, alfalfa and other small seeds (sprouted legumes have more carb)
• Greens – lettuce, spinach, chard, etc.
• Hearty Greens - collards, mustard greens, kale, etc.
• Radicchio and endive count as greens
• Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
• Bok Choy
• Bamboo Shoots
• Celery
• Radishes
• Sea Vegetables (Nori, etc)
• Mushrooms
• Cabbage (or sauerkraut)
• Jicama
• Avocado
• Asparagus
• Okra
• Cucumbers (or pickles without added sugars)
• Green Beans and Wax Beans
• Fennel
• Cauliflower
• Broccoli
• Peppers
  • Green Bell Peppers
  • Red Bell Peppers
  • Jalapeno Peppers
• Summer Squash
• Zuchinni
• Brussels Sprouts
• Scallions or green onions
• Snow Peas/Snap Peas/Pea Pods
• Tomatoes
• Eggplant
• Tomatillos
• Artichokes
• Turnips
• Pumpkin
• Rutabagas
• Spaghetti Squash
• Celery Root (Celeriac)
• Carrots
• Onions
• Leeks
• Water Chestnuts (note: water chestnuts are starchy root vegetables, but usually used in smaller quantities than other root vegetables)

Starchy (High Carb) Vegetables

The main vegetables to be avoided when reducing carbohydrates are the starchier and sweeter vegetables:

• Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)
• Beets
• Peas
• Winter Squashes, such as acorn and butternut
• Water Chestnuts
• Parsnips
• Potatoes in all forms
• Sweet Potatoes
• Corn
• Plantains

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