Low Carb Veggie
The top list of low carb veggie includes: cucumber, mushrooms, lettuce, broccoli, spinach, celery, bell peppers, cauliflower, radishes, zucchini, asparagus and tomatoes. Below you will find nutritional value of each of them as well as carbs amounts.
Cucumber
One raw medium unpeeled cucumber has 6 grams of carbs and 2 grams of fiber. It has vitamins C and K, and also magnesium. Magnesium supports muscle and nerve function in our body. Cucumbers have no fat.
White Mushrooms
One cup of whole white mushrooms has 3 grams of carbs and 1 gram of fiber. White mushrooms like cucumbers have no fat. They contain vitamin D and selenium. Selenium is an important part of selenoproteins, which protect against infections and cell damage. hormones.
Lettuce
One cup of red leaf romaine lettuce has 2 grams of carbs and 1 gram of fiber. It is very rich in vitamin A and also has vitamin C and iron. Iron is an important part of hemoglobin which carries oxygen throughout the body.
Broccoli
1 cup of raw broccoli has 6 grams of carbs and 2,4 grams of fiber. This vegetable has vitamins K and C, iron and protein.
Spinach
1 cup of raw spinach has only 1 gram of carbs! Spinach is rich in vitamin K. This vegetable reduces high blood pressure, and is also good for the eyes.
Celery
One cup of raw celery has 3 grams of carbs. This vegetable is rich in vitamins A and K and it also has folate. Folate or vitamin B is essential during early stages of pregnancy for normal forming of brain and spine of the baby.
Bell Peppers
1 cup of red raw bell pepper has 9 grams of carbs. Bell peppers are rich in vitamin C and other antioxidants.
Cauliflower
One cup of cauliflower has 5,3 grams of carbs and 2 grams of dietary fiber. This vegetable contains vitamins C and K, and also calcium, iron, magnesium and potassium. Potassium helps to maintain a normal level of fluids inside our body cells.
Radishes
1 cup of radishes has 4 grams of carbs and 2 grams of fiber. Radishes are rich in vitamin C and other antioxidants. Antioxidants protect our body from free radicals, heart disease and cancer. Vitamin C plays an important role in the healing process, as well as it helps to form blood vessels and muscles.
Zucchini
One cup of raw zucchini has 2,3 grams of carbs. This vegetable is rich in vitamins C, B6 and potassium. Vitamin B6 is essential for normal functioning of nervous and immune systems. You can find keto zucchini recipes ideas here: Zucchini Carb
Asparagus
1 cup of raw asparagus has 2,3 grams of carbs. This vegetable is rich in vitamins K, B1, B2 and B9 (folate). Vitamin B1 (thiamine) plays an important role in muscle, nerve and heart function. Vitamin B2 is important for metabolism and for cell growth.
Tomatoes
180 grams of raw tomatoes have 4,7 grams of sugar. The rest of carbs is dietary fiber which has no harm for a keto diet. Tomatoes are a good source of calcium, iron and potassium. Calcium is important for healthy teeth and bones. It also helps muscle to contract and plays an essential role in blood clotting.
Above vegetables are highly recommended during a keto diet. They are low in carbs and unlikely to take you out of ketosis. At the same time these veggies have a great nutritional value by providing your body with essential amounts of vitamins and minerals. Make sure you include them in your weekly grocery list.
Last, but not least, watch out for portion sizes of veggies. Though it is hard to exceed your daily carbs minimum with them, but you still need to be careful as they won’t be the only source of carbs you consume with food and drinks throughout the day.