Everyone’s dietary needs are different. Some people thrive on moderate carb diets, while others choose to follow low-carb diets such as Ketogenic Diet or Low-Carb Mediterranean Diet. Whatever your dietary practices are, you can always benefit from adding more veggies to your plate.
Consuming low carb vegetables are filling and provide a nice variety of choices for any low-carb diet plan. Vegetables can be roasted, grilled, baked, sautéed or steamed. Add butter or low carb homemade sauces for extra flavor.
The complete list of low carb vegetables to support your Low Carb Mediterranean Diet and Keto diet
Avocado
Avocado is one of the healthiest low carb veggies (er, fruit actually!) on the planet. It contains fiber, copper, folate, and potassium. The fruit also contains Vitamin K, Vitamin E, Vitamin C, and Vitamin B1, B2, B3, B5 and B6. That’s a lot of B-Vitamins! It also contains zinc, iron, manganese, and magnesium. With a mere 2 net carbohydrates per 100 grams, the avocado is a must on the list of acceptable foods on the keto diet. It is low in saturated fats and absent of sodium and cholesterol.
Broccoli
Broccoli is a true superfood. It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes, and cabbage. It may decrease insulin resistance in type 2 diabetics. It’s also thought to protect against several types of cancer, including prostate cancer. One cup (91 grams) of raw broccoli contains 6 grams of carbs, 2 of which are fiber (8). It also provides more than 100% of the RDI for vitamins C and K.
Cauliflower
Cauliflower is a staple in Mediterranean Diet and used in many recipes. One cup of cooked cauliflower contains five grams of carbs and is a potent cancer fighter. It provides special nutrient support to the body’s detox, antioxidant and inflammatory systems, all of which are connected to cancer development. Cauliflower is a great veggie that can be used as a substitute for rice, pizza or just as a great side dish.
Okra
One, half-cup of cooked sliced okra contains 3.5 grams of carbs. Okra contains glutathione, which is necessary for immune system support. It is also high in protein and fiber, one cup provides four grams of fiber.
Spinach
One, half-cup of cooked spinach contains 3.5 grams of carbs. Spinach is one of the best sources of vitamin K, which helps build strong bones. Spinach also contains lutein and zeaxanthin, which protect against eye disease. Spinach is used widely in Mediterranean food.
Kale
One, half-cup of chopped cooked kale contains four grams of carbs. Kale is rich in antioxidant, anti-inflammatory, and anti-cancer nutrients. People all over the world are realizing the benefits of kale and using it many low-carb side dishes. Kale is loaded with calcium, iron, beta-carotene, vitamins A, C, and K, as well as lutein and zeaxanthin, which may help prevent macular degeneration.
Asparagus
One, half-cup of cooked asparagus contains 3.5 grams of carbs and is an excellent source of anti-inflammatory phytonutrients and a wide variety of antioxidant nutrients. It may help reduce the risk of heart disease and regulate blood sugar, because it is rich in fiber and vitamins B.
Cucumber
One, half-cup of sliced cucumber contains two grams of carbs. The flesh of a cucumber is mostly water but also contains vitamin C and caffeic acid, both of which soothe skin irritations and reduce swelling. The skin is rich in fiber, magnesium and potassium, a combination that may help lower blood pressure.
White Mushrooms
One, half-cup of raw sliced white mushrooms contains two grams of carbs. Mushrooms are extremely dense with nutrients, including selenium, a trace mineral that may help fight cancer. They are also rich in antioxidant and anti-inflammatory nutrients and may help prevent cardiovascular disease.
Iceberg Lettuce
One cup of shredded iceberg lettuce contains two grams of carbs. Iceberg lettuce is an excellent source of potassium, which has been shown to lower blood pressure, and manganese, which is essential for bone health and may help regulate blood sugar levels. It is also a good source of iron, calcium, magnesium and phosphorus.
Celery
Two medium stalks of celery contain 2.5 grams of carbs. Celery is an excellent source of vitamin C. It is also rich with nutrients which may lower cholesterol and blood pressure.
Radishes
One, half-cup of sliced raw radishes contains 2g of carbs. Radishes are an excellent source of vitamin C and calcium.
Turnips
One-half cup of cooked turnips contains four grams of carbs and is especially high in cancer fighting glucosinolates. Turnip greens are rich in antioxidants, including vitamins C and E, beta-carotene, and manganese.
Green Pepper
One, half-cup of sliced green peppers contains two grams of carbs and is a great source of vitamins C and A, along with vitamin K, which is essential for bone health.
Red Bell Pepper
One, half-cup of red pepper contains three grams of carbs and is a good source of vitamin C and A, two powerful antioxidants, as well as vitamin K, which is necessary for bone health. These peppers are also rich in B6 and folic acid, which may reduce the risk of cardiovascular disease.