Top 20 Low Carb Vegetables You Should Add To Your Keto Diet

the best low carb vegetables that are low in carbs but nutritional very rich

best low carb veggies for your keto diet

When it comes to vegetables, it is almost hard to believe there could exist some, that are not very low carb friendly and in some cases even forbidden. It is essential to understand that keto has some strict rules which eliminate some foods that are also healthy, but just not in accordance with the principles. Some food consists merely out of too many carbs, and eating them wouldn’t fit in your daily carbs income. This, unfortunately, affects also veggies. At this point, we need to clarify, how many carbs are actually allowed, as this topic is often explained differently.

How low the carbs should be if we talk about veggies?

We can divide this eating style based on low carbs and high-fat income into three types. The first type is the most strict one also known as the keto diet and here you have to hold your carbs under 50 grams per day. Often also even much more below, because each body can handle a different amount of carbs for staying in ketosis. Ketosis is a physiological condition, in which an organism for lack of carbs starts to produce from fat ketones in the liver. Ketones are then the primary source of energy for our brain. This stage is recommended for people who have to deal with other health problems apart from weight such as Polycystic ovary syndrome, insulin resistance, cancer, Alzheimer, depressions, etc.). This is important to realize. Ketosis isn’t necessary for reducing weight, what are many people misunderstanding.

The second type, known as low carb allows around 50-80g carbohydrates per day. That sure doesn’t mean you are allowed to “cheat” more. Sugar, cereals, and starches are still forbidden, but in this case, you don’t have to look so strictly after how much carbs the allowed foods have. This is the optimal type of low carb high-fat diet for those who would like to reduce their weight.

The third type can be called sugarfree which means holding carbohydrates daily between 80-100g. Again, sugars, cereals, and industrially processed foods are prohibited. But in this type, you can sometimes indulge yourself with legumes or sweet potatoes. So I very recommend thinking through which model you want to choose. Don’t think that you have to reduce your carbs from used 200 g per day to 20 g. Low carb high fat eating isn’t a diet it is a lifestyle, and it should be a torture for you.

So now we know, how low we want to hold our carbs, and we can get back to the original topic, what kind of vegetables are the most low carb friendly. Before we have a further look at each veggie, I would like to introduce you an easy rule which helps you to choose the right vegetables for your low carb high-fat type without knowing their exact amount of carbs per 100 gram. Vegetables growing above the ground are low in carbs, and you don’t have to limit them. With vegetables growing under the earth also known as root veggies you have to be more careful, and if you decide to hold the keto diet, you have to cut them out of your meal plan completely. We speak about vegetables like for example beetroots, carrots, sweet potatoes, and parsnip.

In general, if you don’t want to count every single carb and you don’t need to be in ketosis for health reasons, it is sufficient sticking to a rule eating only vegetables with carbs, not over 5 gram per 100 gram (3,5 ounces). We will have a closer look at them now.

Let’s start: The best Low carb veggies you should eat!

(Veggies with less than 5 grams of carbs per 100 gram)

1. Spinach – 1 gram carbs per 100 gram (3,5 ounces)

SpinachSpinach has an honorable place between the low carb veggie superfoods deservedly. This green plant is loaded with nutrients and has minimal calories. Spinach is very healthy despite historical mistakes about iron, which we can find in similar quantities in other types of vegetables. But it is also rich in carotenoids, folic acid and vitamins B1, B2, B6, C, and K. It also contains provitamin A and saponins that favorably affect the activity of the abdomen and stomach mucosa. Spinach is a great antioxidant that boosts the overall immune system.

One cup of fresh spinach contains 27 calories, 0.86 grams of protein, 30 grams of calcium, 0.81 grams of iron, 24 milligrams of magnesium, 167 milligrams of potassium, 2.813 IU of vitamin A and 58 micrograms of folate. It also contains vitamins K, C, B2, B3, B6, and minerals such as manganese, phosphorus, zinc, copper, and selenium. Spinach is also a significant source of dietary fiber and omega-3 fatty acids.

Spinach tastes delicious raw in salads or cooked as a side dish. You can eat the whole leaves or make a puree out of it. So much to do with this little magic plant. You reconsider adding spinach in your low carb lifestyle if you haven’t done it already.

More detailed info on Spinach:
My favorite Spinach recipe: Stuffed chicken breast

2. Mushrooms – 2 grams carbs per 100 gram (3,5 ounces)

MushroomsThere are plenty of different mushrooms, but if we talk about them as keto veggies in general, most of them (oyster mushrooms, shiitake, maitake, reishi) have preventive and healing abilities. The most common have anti-infectious, anti-fungal, antibacterial, detoxication and immunostimulating effects. The fiber content helps mushrooms reduce the amount of cholesterol and triglycerides in the blood, stabilizing blood sugar levels.

The most significant part of the total mass of mushrooms is made up of water. Fresh mushrooms contain about 90% of water. Drying and aging reduce the amount of water. The main proportion of dry matter is carbohydrates. The carbohydrates contained in the mushrooms are part digestible (starches, simple sugars) and part indigestible (soluble and insoluble fiber). In absolute terms, mushrooms contain only a small amount of protein – 3 to 5 grams per 100 grams. However, the quality of the protein in the mushrooms is relatively high due to the presence of most essential amino acids.

The fat content is very low. Fungus fats are mainly unsaturated fatty acids, which protect us from cardiovascular diseases. The wealthiest ingredient in mushrooms is potassium. In conjunction with relatively high amounts of magnesium, calcium and low sodium, mushrooms are an excellent means of reducing high blood pressure. From trace elements, we find relatively large quantities of copper, zinc, iron, selenium, iodine, manganese and molybdenum in the mushrooms. However, their content is greatly influenced by the composition of the soil at the site of the fungus. Mushrooms are also a source of vitamins. Most vitamins are B, Vit D, and Vit A.

More detailed info on Mushrooms:

3. Lettuce – 2 grams of carbs per 100 gram (3,5 ounces)

lettuce for keto saladsLettuce is generally rich in vitamin B1 and B2 and folic acid. It is highly valued for potassium and iron, and it also has a significant amount of calories, phosphorus, magnesium and trace elements: zinc, copper, and manganese.

Lettuce is not only one of the most perfect low carb vegetables but it is also recommended for functional disorders of nervous systems such as nervousness, stress, psychological stress or anxiety. Regular consumption of salad has a moderate sedative effect and adds body B vitamins needed for nervous system resistance. Lettuce helps proper bowel function because it is easily digestible and contains fiber.

Lettuce gives a feeling of bellyful but adds little calories. The best way to enjoy the tasty salad is to eat it raw. Put a few good lugs of olive oil and sprinkle it with lemon juice.

4. Asparagus – 2 grams of carbs per 100 gram (3,5 ounces)

add Asparagusto your keto dietThe (green) Asparagus is a very healthy veggie you should immediately add to your meal plan, low carb or not. Because of its high content of soluble and insoluble fiber after a meal, you will feel saturated for a long time. Besides, thanks to its very low caloric value, you can eat more of it without having to have remorse.

Also if you have frequent urinary tract infections, kidney stones or water retention in your body, you should definitely have the asparagus included in your diet regularly. Its substances have diuretic effects, so they take care of the bladder and kidneys, and also get rid of excess water that you can hold in your body.

This spectacular keto vegetable also contains many micronutrients, such as vitamin A, which cares for the health of the skin, eyesight, but also acts against cancerous cells. Likewise, it is a rich source of vitamin C, which is responsible for the formation of collagen and contributes to the elasticity and strength of connective tissues. However, we can’t forget Vitamin E or K, which takes care of heart and bone health. It also contains vitamin B6, calcium, magnesium, iodine or iron, and even primarily for upcoming mommies essential folic acid.

More in depth facts:

5. Radish – 2 grams of carbs per 100 gram (3,5 ounces)

radish is a pretty good keto vegetableRadish has a high dietary value for its high levels of silicate, minerals, and vitamins B and C. Besides the high proportion of water radish also contains calcium, potassium, phosphorus, and sulfur radicals. Radish supports digestion, and they are slightly diuretic. Radish has a rich use in hot and cold dishes. They are suitable for spreads and vegetable salads.

Radishes contain a lot of fiber that stimulates intestinal peristalsis, cleans them from sedimentary toxins, and counteracts constipation. They are also low caloric, so they are great helpers while reducing weight.
Thanks to the vitamin C content, radishes also support immunity. The other elements also have a positive effect – calcium helps build bones and cartilage, potassium has a positive influence on the condition of the heart muscle. Beta-carotene has, as is known, a beneficial effect on the eyes.

More info on this awesome low carb vegetables:

6. Olives – 3 grams of carbs per 100 gram (3,5 ounces)

Olives are healthy low carb veggiesOlives are great for our health, they can reduce bad cholesterol, and it was shown that people who consume olive oil on a daily basis are less prone to heart attack. They protect against high blood pressure and promote good circulation of blood in the blood vessels. Olives also have anti-inflammatory effects.

It has turned out that the benefits of olives are not limited to the prevention of cardiovascular problems. Thanks to the content of polyphenols, which are also contained in grapes and wine, olives can prevent bone degeneration or fractures in old age and support brain activity. They have a high vitamin E content that improves the vitality of brain cells. Their regular consumption thus prevents diseases such as Alzheimer’s and dementia.

Black and green olives have a different harvesting process, and they are also different in taste. But their nutritional values are almost identical. 15 grams of green olives contain about 20 calories, while the same portion of black olives has 5 extra calories. However, your healthy diet will be enriched just like quality olive oil.

More benefits of Olives:

7. Green peppers – 3 grams of carbs per 100 gram (3,5 ounces)

Green peppers fitting your low carb lifestyle perfectlyPeppers are one of the most popular keto vegetables around the world. Tasty fresh in light vegetable salad and also used in cooking and baking. The meal adds flavor, color, and many health benefits. Peppers should be included in any healthy diet.

Green pepper contains folic acid, which is especially crucial for pregnant women and fetal development. At the same time, they promote hematopoiesis, and although it may not seem, green peppers support a good mood.

Green peppers are high in vitamin C content and also have a large amount of potassium, magnesium, zinc, and calcium. Peppers have only a few calories, so they are a perfect helper for weight reducement.

8. Cucumber – 3 grams carbs per 100 gram (3,5 ounces)

Cucumber is a perfect low carb veggieCucumber belongs to vegetables with high water content, which up to 95%. Besides, the cucumber contains many essential substances. For example vitamins A, B, and C and also includes various minerals such as potassium, phosphorus, calcium, and boron.

Cucumber is delicious and can be consumed as part of various salads. Our kidneys will appreciate its positive effects because its high water content helps the body wash out various toxic substances. Also for hepatic activity, cucumber is very useful. Caution should be given to people with a more sensitive gallbladder because some of them can make cucumber trouble.

For its vitamin content, cucumber is very involved in the functioning of our immunity. Regular consumption of cucumbers is definitely a good thing. Cucumber even helps in lowering blood pressure and works beneficial to our hearts and blood vessels. It has a zero glycemic index and is therefore very suitable for people with diabetes.

9. Zucchini – 3 grams carbs per 100 gram (3,5 ounces)

Zucchinis are my personal favorite among the low carb veggiesZucchini is a treasure for health. It contains provitamin A, from which the body metabolizes vitamin A or retinol. This important antioxidant helps to keep your eyes healthy, preventing the appearance of blindness, it delivers energy and is also indispensable for cell transformation in cells. When preparing zucchini, think provitamin A dissolves in fat.

Besides, it contains vitamins B, C and E, beta-carotene, minerals: magnesium, calcium, iron, potassium, phosphorus, copper, zinc and fiber. One of the healthiest types of vegetables is very beneficial to the digestive tract. Thanks to fiber, it also supports bowel function, which benefits the immune system. It is used for gastrointestinal disorders, gastritis, irritable bowel, but also for inflammation of the large intestine.

You can also use zucchini for detoxification and drainage of the organism. Zucchini cleans the body from waste materials. Because it contains plenty of water and low calories, it helps with weight loss, and it helps to cleanse the kidneys.

More info: Benefits of Zucchini
My favorite low carb vegetable recipe with Zucchini recipe: Zucchini Noodles with Prawns

10. Eggplant – 3 grams carbs per 100 gram (3,5 ounces)

Numer 10 in our list of best low carb vegetables is the EggplantEveryone agrees that eggplant is a great food that fits into a variety of delicious dishes. It tastes deliciously fried or grilled in all different ways. Besides, it is very beneficial to our health. It is fat-free and contains the antioxidants and nutrients necessary for our metabolism. And it will help reducing weight.

Eggplant is full of water and fiber and has almost no calories. Aubergine helps us keep a thin line, whether we eat it baked, cooked in soup or grilled. Aubergine should be included in your diet as often as it is very nutritious and contains many health benefits such as calcium, zinc, potassium, magnesium, iron and manganese and a great deal of fiber.

Besides, eggplant has many antioxidants that protect the cells from damage. Antioxidants can also act as cancer prevention. Eggplant also contains many essential vitamins and minerals. For example, one on chopped and cooked eggplant will give our body 6 percent of the recommended daily dose of vitamin B6 and thiamine. Both of these substances are beneficial to our metabolism. Vitamin B also helps to regulate the so-called arm and leg armor. But that’s not all it also contains 6 percent of recommended copper daily doses. We also find beneficial folic acid that supports hormone production in the body.

11. Tomatoes – 3 grams carbs per 100 gram (3,5 ounces)

eat more TomatoesTomatoes are a good choice whether you’re trying to reduce weight or when your goal is to be healthy. They contain quite a lot of vitamins and minerals. You do not necessarily need to be supplied with nutritional supplements in your body, as a natural way is always appropriate.

Tomatoes are rich in vitamins C, K, B and A and also in various substances such as niacin or biotin. Also, the antioxidant effects of tomatoes have to be mentioned. If your goal is to clean your body entirely, a tomato is an ideal choice if we talk about keto vegetables. It is proven that regular consumption of tomatoes can very well affect your mood. The main reason why these veggies can bring a good mood is nothing but a substance called tyramine.

Regular consumption of tomatoes can also eliminate the effects of cholesterol, adjust the blood sugar level and increase the blood alkalinity. For men, tomatoes have an excellent effect on the function of the prostate, where they can even fight against various problems, including possible cancers.

The substance not mentioned in the context of the tomato is potassium. Why is it so important to your body? It has a significant effect on the retention of water in the body and on its proper excretion. So if you want to make sure everything from this point of view is all right in your body, add tomatoes to your diet.

How to grow your own Tomatoes:

12. Cabbage – 3 grams carbs per 100 gram (3,5 ounces)

Cabbage is a healthy low carb veggie tooCabbage is very healthy. The amount of vitamin C roughly corresponds to oranges, as well as the amount of beta-carotene and vitamin B, E and K. The cabbage contains a large amount of calcium, potassium, magnesium, iron phosphorus, sulfur, and selenium.

Due to the substances that Cabbage contains it helps in the prevention and treatment of high blood pressure hypertension, cardiovascular diseases, cancer, stomach ulcers, diabetes, kidney disease ad. It also can cleanse and regenerate the body, to strengthen the defenses and to adjust the internal balance.

Its positive effects you will appreciate in overweight reduction.
However raw cabbage contains a large amount of cellulose, which is hard to digest for humans. Therefore, it is preferable to consume them fermented, short-boiled (preferably steamed) or in the form of juice. You can prevent the gases by adding caraway or fennel. Fermented cabbage is even healthier than raw – it calms the digestive tract and stabilizes the “good” bacteria in the body.

Cabbage is very healthy. The amount of vitamin C roughly corresponds to oranges, as well as the amount of beta-carotene and vitamin B, E and K. The cabbage contains a large amount of calcium, potassium, magnesium, iron phosphorus, sulfur, and selenium.

Due to the substances that Cabbage contains it helps in the prevention and treatment of high blood pressure hypertension, cardiovascular diseases, cancer, stomach ulcers, diabetes, kidney disease ad. It also can cleanse and regenerate the body, to strengthen the defenses and to adjust the internal balance.

Its positive effects you will appreciate in overweight reduction. However raw cabbage contains a large amount of cellulose, which is hard to digest for humans. Therefore, it is preferable to consume them fermented, short-boiled (preferably steamed) or in the form of juice. You can prevent the gases by adding caraway or fennel. Fermented cabbage is even healthier than raw – it calms the digestive tract and stabilizes the “good” bacteria in the body.

My favorite Cabbage recipe: Stuffed cabbage roast beef rolls

13. Cauliflower – 3 grams carbs per 100 gram (3,5 ounces)

CauliflowerThis inconspicuous low carb vegetable offers such a wide range of health benefits that we could only regret its absence. Cauliflower, according to the latest studies, provides the human body with considerable protection against heart disease, cancer, diabetes, and rheumatoid arthritis.

One serving of cauliflower a day may reduce the risk of lung cancer by up to 61 percent, according to Dr. Feskanich from Channing Laboratory in one of her articles. Further research claims that if we place this vegetable in our diet at least once a week, we will reduce our chances of developing this disease by 27 percent.

There is scientific evidence pointing to the fact that vitamin C-rich foods, including cauliflower, help reduce chronic inflammation. According to the latest studies by Steven Shoelson of the Joslin Diabetes Center, it is the cause of second type diabetes. Cauliflower minimizes the risk of this disease. However, vitamin C is destroyed during heat treatment, so it is advisable to consume cauliflower fresh.

Just try my Cauliflower recipe
More on Cauliflower:

14. Broccoli – 4 grams carbs per 100 gram (3,5 ounces)

one of the best kept veggies is broccoliAlthough broccoli has similar curative effects to cauliflower, it is a bit better regarding nutritional value. It has much higher amounts of vitamin C, provitamin A, calcium, magnesium and sulfur. Though most people eat it in a cooked form, broccoli is most effective in raw conditions. Unlike cauliflower, broccoli is less susceptible to receiving nitrates that burden the organism in larger quantities.
Thanks to the high amount of sulfur, it protects and strengthens the intestinal mucosa. It is then more resistant to inflammatory disease. Regular consumption also reduces the risk of colon and stomach cancer.

Broccoli helps to tolerate ionizing radiation better. Animal studies have shown that 60% of individuals survived in a group that was regularly fed broccoli and then subjected to high radiation doses; in contrast to the second group in which neither survived.

Broccoli should be added in diets of smallest children because of their high nutritional value and lower nitrate content. It is equally beneficial for pregnant and breastfeeding women who should often take it.

Broccoli helps restore balance to over-acidosis and to treat the disease caused by over-acidification. Due to the high content of carotenoids, broccoli is high on the list of vegetables that fight cancer. Its consumption is associated with a low incidence of colon, rectal, stomach, bladder and prostate cancer. It also helps protect against lung cancer and cervical cancer.

15. Kale – 4 grams carbs per 100 gram (3,5 ounces)

KaleKale is rich in a remarkable amount of vitamins, namely vitamins A, B, C and K. Vitamin “A” is good for sharp eyes as well as for skin and urea integrity. Vitamin “B” is essential for brain functions that support learning, memory and thinking itself. It is also crucial to develop the fetus during pregnancy. Vitamin “C” improves body defenses, which reduces susceptibility to various diseases. It also promotes the formation of collagen – an aging agent. Vitamin “K” is responsible for the correct blood clotting.

Kale also offers plenty of calcium that is key to bone health. Also, copper, which is a nutritional factor indispensable for metabolic functions. It loaded with manganese, which contributes to the regulation of blood sugar, the potassium that promotes the muscles, including the heart.

Conclusions of a study published in the Medical News Today report suggest that the phenolic compounds contained in kale prevent the development of cancer cells. Experts believe that kale mostly prevents bladder cancer, which is one of the most commonly diagnosed types of cancer. Other research has shown that this green treasure maintains normal and safe cholesterol levels while helping to eliminate harmful free radicals.

Read more about Kale:

16. Red peppers – 4 grams carbs per 100 gram (3,5 ounces)

enjoy Red peppers on your low carb dietPeppers are good for our body, no matter what their color. All of them contain vitamins B and C as well as a variety of minerals such as calcium, potassium, iron, and magnesium. Fiber which is so necessary for proper digestion pepper includes about two grams per hundred. The content of vitamin “C” is considerably higher than, for example, in the case of lemons and also, it does not lose as much of it during heat treatment as it is usual for other types of vegetables.

And what about the color? To make the most of what the pepper offers, the mix of various color variations are the best. Red peppers contain so much of beta-carotene that just a hundred and fifty grams of this vegetable will give us all the necessary daily dose. Provitamin A associated with vitamin C has a positive effect on the skin. It not only gives it a fresh look but also slows down the appearance of wrinkles. There is also an increased content of zinc that affects our muscles, hair, and nails.

17. Green beans – 4 grams carbs per 100 gram (3,5 ounces)

Green beansFresh young bean pods are really great culinary ingredients, tasty and healthy at the same time. They can be prepared in a variety of different ways. Bean pods can be green, but also yellow or purple. The beans contain a significant proportion of proteins, vitamins A, B, C, calcium, phosphorus, and iron.

Calcium is necessary for healthy bone development, and its need is particularly high for children development. The most important source of this element is milk, but the beans can be an equivalent source, especially for parents of children with milk lactose allergy. Green beans are also valued for their high fiber content. Insoluble fiber facilitates digestion the soluble one reduces the sugar and cholesterol levels in the blood.

18. Artichokes – 4 grams carbs per 100 gram (3,5 ounces)

also on our top 20 list of good low carb vegetablesArtichoke is a thermophilic thistle plant with large violet flowers. It is used as a vegetable, especially in Mediterranean countries. Artichoke is not only a vegetable but also a medicinal herb. Her leached leaves help us in liver inflammation, to improve the function of the gallbladder, in metabolic disorder, and of course to digestion. If you want to lower your blood cholesterol and fat in the bloodstream, definitely go for artichokes. It also treats skin problems and acts against viruses and regeneration of the body.

Artichokes can be pickled, choked, baked, fried and wrapped. They don’t have a distinct taste they are lightly bitter but rather neutral. Their use is excellent in Italian cuisine.

Artichokes have many health benefits. Besides, it has detoxifying effects – cleanses the body from harmful substances. They regenerate and protect our cells – from the impact of free radicals. They act preventively for cardiovascular disease. Artichokes also reduce high cholesterol, high blood pressure and clean the blood vessels from “bad” fat. Artichokes alleviate symptoms of allergy and allergic reactions. They also have a beneficial effect on our digestion and metabolism and improve the function of the stomach and liver. And last but not least artichokes maintain a healthy body and youthful appearance.

19. Brussels sprouts – 5 grams carbs per 100 gram (3,5 ounces)

brussels sproutsBrussels sprouts are undoubtedly an excellent vegetable. A high content of health benefits characterizes them. Vitamins (A, C), minerals (potassium, calcium, iron). Thanks to glucosinates, it also has anti-cancer effects. Fibers and proteins help with a feeling of satiety in the diet.

Brussels sprouts are rich in vitamin C (85 mg of 100 grams, which is the double as orange) and vitamin K. Vitamin C is essential for proper functioning of the immune system, a familiar thing. But less well known is that it is equally required for collagen production, and therefore cartilage and ligaments. Vitamin C is also a powerful antioxidant.

Vitamin K is essential for the formation of coagulation factors, without which we would bleed out even in the event of a minor injury. Of the other vitamins, it is worth mentioning beta-carotene, which belongs to the family of antioxidant substances. Brussels sprouts, after broccoli, is the richest vegetable for antioxidant vitamin E.

This vegetable is a great help in weight loss because it is rich in fiber – in 100 g we find 3.8 g of fiber-rich in pectin, which can increase its volume in the stomach and thus helps the feeling of saturation. Besides fiber, it also contains many proteins, which also saturate.

Brussel sprouts also contain so-called antinutritional substances, called glucosinolates. They are responsible for the characteristic aroma and have both positive and negative effects on our organism. They even show anti-cancer effects, but caution should be given to people with thyroid disease. Glucosinolates have an adverse impact on iodine metabolism.

20. Yellow peppers – 5 grams carbs per 100 gram (3,5 ounces)

Yellow peppersThe health benefits of peppers, in general, were mentioned above. It isn’t different with yellow peppers. Plus they mainly contain the carotenoids zeaxanthin and lutein. Both antioxidants are essential to our eyes, which protect them from the effects of free radicals. Among other things, or perhaps more importantly, we significantly reduce the risk of cataracts.

So far to my list of the best low carb vegetables. I hope you have found some inspiration for your kitchen and if you like the article, just share it. If you have any questions or suggestions do not hesitate to contact me. Have fun with my low carb recipes. Enjoy!

We recommend also: Best Low Carb Flour

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