21 Best low carb vegan foods

Best low carb vegan foods: A wide selection of vegetables, including bell peppers and broccoli, can add important nutrients to a low carb diet.

Vegetables are low in calories but rich in vitamins, minerals, and different important nutrients.

In addition, many are low in carbs and high in fiber, making them ultimate for low carb diets.

The definition of a low carb diet varies broadly. Most are under 130 grams (g) of carbs per day, and some go as low as 20 g per day (1).

Whether you’re on a low carb diet or not, eating extra vegetables is at all times an awesome thought.

Here is an inventory of the 20 best low carb vegetables to include in your diet.

1. Bell peppers

Bell peppers, also often called sweet peppers or capsicums, are extremely nutritious.

They contain antioxidants known as carotenoids which will reduce inflammation, lower most cancers risk, and protect cholesterol and fat from oxidative damage (2, 3).

One cup (149 g) of chopped red pepper contains 9 g of carbs, 3 of that are fiber (4).

The same serving size offers 26% of the Daily Value (DV) for vitamin A and a whopping 212% of the DV for vitamin C, which is commonly missing in very low carb diets.

Green, orange, and yellow bell peppers have related nutrient profiles, though their antioxidant contents could fluctuate.

SUMMARY

Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 g of digestible (internet) carbs per serving.

2. Broccoli

Broccoli is a real superfood.

It’s a member of the cruciferous vegetable household, which includes kale, Brussels sprouts, radishes, and cabbage.

Studies present that broccoli could lower insulin resistance in people with kind 2 diabetes. It’s also thought to protect against a number of types of most cancers, including prostate most cancers (5Trusted Source, (*1*), 7).

One cup (91 g) of raw broccoli contains 6 g of carbs, 2 of that are fiber (8Trusted Source).

It also offers 90% of the DV for vitamin C and 77% of the DV for vitamin K.

SUMMARY

Broccoli contains 4 g of digestible carbs per serving. It’s high in vitamins C and K and could reduce insulin resistance and assist prevent most cancers.

3. Asparagus

Asparagus is a delicious spring vegetable.

One cup (180 g) of cooked asparagus contains 7 g of carbs, 4 of that are fiber. It’s also a good supply of vitamins A, C, and K (9Trusted Source).

Test-tube studies have found that asparagus could assist cease the growth of a number of types of most cancers, and studies in mice counsel it might assist protect brain health and reduce anxiety (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

SUMMARY

Asparagus contains 3 g of digestible carbs per serving. It’s a good supply of a number of vitamins and could assist protect against certain types of most cancers.

4. Mushrooms

Mushrooms are extraordinarily low in carbs.

A 1-cup (70-g) serving of raw white mushrooms contains simply 2 g of carbs, 1 of which is fiber (14Trusted Source).

What’s extra, they’ve been proven to have strong anti-inflammatory properties (15Trusted Source).

In a research involving males with metabolic syndrome, eating 3.5 ounces (100 g) of white mushrooms for 16 weeks considerably improved antioxidant and anti-inflammatory markers (16Trusted Source).

SUMMARY

Mushrooms contain 1 g of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome.

5. Zucchini

Zucchini is a popular vegetable and essentially the most common kind of summer time squash. Summer squash is long with tender edible skin.

In distinction, winter squash comes in various shapes, has an inedible rind, and is increased in carbs than summer time varieties.

One cup (124 g) of raw zucchini contains 4 g of carbs, 1 of which is fiber. It’s a good supply of vitamin C, offering 25% of the RDI per serving (17Trusted Source).

Yellow Italian squash and different types of summer time squash have carb counts and nutrient profiles much like zucchini.

SUMMARY

Zucchini and different types of summer time squash contain 3 g of digestible carbs per serving and are high in vitamin C.

6. Spinach

Spinach is a leafy green vegetable that gives main health benefits.

Researchers report that it may well assist reduce damage to DNA. It also protects heart health and could lower the risk of common eye diseases like cataracts and macular degeneration (18Trusted Source, 19Trusted Source).

What’s extra, it’s an wonderful supply of a number of vitamins and minerals. One cup (180 g) of cooked spinach offers more than 7 times the DV for vitamin K (20).

Spinach is also low in carbs, but the carbs turn into extra concentrated because the leaves are cooked down and lose their quantity.

For instance, one cup of cooked spinach contains 7 g of carbs with 4 g of fiber, whereas one cup of raw spinach contains 1 g of carbs with virtually 1 g of fiber (21Trusted Source, 22Trusted Source).

SUMMARY

Cooked spinach contains 3 g of digestible carbs per serving, may be very high in vitamin K and helps protect heart and eye health.

7. Avocados

Avocados are a singular and delicious food.

Although technically a fruit, avocados are usually consumed as vegetables. They’re also high in fat and contain only a few digestible carbs.

A one-cup (150-g) serving of chopped avocados has 13 g of carbs, 10 of that are fiber (23Trusted Source).

Avocados are also rich in oleic acid, a monounsaturated fat with various health benefits. Small studies have found that avocados assist lower LDL (unhealthy) cholesterol and triglyceride levels (24Trusted Source, 25Trusted Source).

They’re also a good supply of vitamin C, folate, and potassium.

Although avocados are a reasonably high calorie food, they might be beneficial for weight management. In one research, people with overweight who included half an avocado in their lunch reported feeling fuller and had much less need to eat over the next 5 hours (26Trusted Source).

SUMMARY

Avocados present 3 g of internet carbs per serving. They promote emotions of fullness and are high in heart-healthy fat and fiber.

8. Cauliflower

Cauliflower is one of essentially the most versatile and popular low carb vegetables.

It has a really mild taste and can be utilized as an alternative to increased carb foods like potato and rice.

One cup (107 g) of raw cauliflower contains 5 g of carbs, 2 of that are fiber. It’s also high in vitamin K and offers 57% of the DV for vitamin C (27Trusted Source).

Like different cruciferous vegetables, it’s related to a reduced risk of heart disease and most cancers (28Trusted Source, 29).

SUMMARY

Cauliflower contains 3 g of digestible carbs per serving. It is also high in vitamins K and C and could assist prevent heart disease and most cancers.

9. Green beans

Green beans are sometimes known as snap beans or string beans.

They are a member of the legume household, together with beans and lentils. However, they’ve considerably fewer carbs than most legumes.

A one-cup (125-g) serving of cooked green beans contains 10 g of carbs, 4 of that are fiber (30Trusted Source).

They’re high in chlorophyll, which animal studies counsel could assist protect against most cancers (31Trusted Source).

In addition, they contain carotenoids, that are related to improved brain operate during growing older (32Trusted Source).

SUMMARY

Green beans contain 6 g of digestible carbs per serving, in addition to antioxidants which will assist prevent most cancers and protect the brain.

10. Lettuce

Lettuce is one of the lowest-carb vegetables round.

One cup (47 g) of lettuce contains 2 g of carbs, 1 of which is fiber (33Trusted Source).

Depending on the kind, it might also be a good supply of certain vitamins.

For instance, romaine and different dark-green varieties are rich in vitamins A, C, and K.

They’re also high in folate. Folate helps lower levels of homocysteine, a compound linked to an increased risk of heart disease.

An older research in 37 ladies confirmed that consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet (34Trusted Source).

SUMMARY

Lettuce contains 1 g of digestible carbs per serving. It’s high in a number of vitamins, including folate, which can lower heart disease risk.

11. Garlic

Garlic is understood for its helpful results on immune operate.

Studies have found that it might boost resistance to the common cold and lower blood pressure (35, 36Trusted Source, 37Trusted Source).

Although it’s a high carb vegetable by weight, the amount usually consumed in one sitting may be very low due to its strong taste and aroma.

One clove (3 g) of garlic contains 1 g of carbs, part of which is fiber (38Trusted Source).

SUMMARY

Garlic contains 1 g of digestible carbs per clove. It could reduce blood pressure and improve immune operate.

12. Kale

Kale is a stylish vegetable that’s also extraordinarily nutrient dense.

It’s loaded with antioxidants, including quercetin and kaempferol.

These have been proven to lower blood pressure and could also assist protect against heart disease, kind 2 diabetes, and different diseases (39Trusted Source, 40Trusted Source).

One cup (21 g) of raw kale contains 1 g of carbs, which is mostly fiber. It also offers 68% of the DV for vitamin K and 22% of the DV for vitamin C (41Trusted Source).

High vitamin C intake has been proven to improve immune operate. It also will increase the skin’s potential to combat damaging free radicals, which may pace up the growing older course of (42Trusted Source, 43Trusted Source).

SUMMARY

Kale contains less than 1 g of digestible carbs per serving. It’s high in antioxidants and offers a good amount of vitamin K.

13. Cucumbers

Cucumbers are low in carbs and very refreshing.

One cup (104 g) of chopped cucumber contains 4 g of carbs, less than 1 g of which is fiber (44Trusted Source).

Although cucumbers aren’t very high in vitamins or minerals, they contain a compound known as cucurbitacin E, which can profit health.

Results from test-tube and animal studies counsel it has anticancer and anti-inflammatory properties and could protect brain health (45Trusted Source, 46Trusted Source, 47Trusted Source).

SUMMARY

Cucumbers contain simply under 4 g of digestible carbs per serving. They could assist protect against most cancers and assist brain health.

14. Brussels sprouts

Brussels sprouts are one other tasty cruciferous vegetable.

A half-cup (78-g) serving of cooked Brussels sprouts contains 6 g of carbs, 2 of that are fiber (48Trusted Source).

It also offers 53% of the DV for vitamin C and 91% of the DV for vitamin K.

SUMMARY

Brussels sprouts contain 4 g of digestible carbs per serving. They’re high in vitamins C and K.

15. Celery

Celery is extraordinarily low in digestible carbs.

A one-cup (101-g) serving of chopped celery contains 3 g of carbs, 2 of that are fiber. It’s a good supply of vitamin K, offering 25% of the DV (49Trusted Source).

In addition, it contains luteolin, an antioxidant that shows potential for each stopping and serving to deal with most cancers (50Trusted Source).

SUMMARY

Celery offers 1 g of digestible carbs per serving. It also contains luteolin, which can have anticancer properties.

16. Tomatoes

Tomatoes have quite a few spectacular health benefits.

Like avocados, they’re technically fruits but often consumed as vegetables.

They’re also low in digestible carbs. One cup (149 g) of cherry tomatoes contains 6 g of carbs, 2 of that are fiber (51Trusted Source).

Tomatoes are a good supply of vitamins A, C, and K. They’re also high in potassium, which can assist reduce blood pressure and lower stroke risk (52Trusted Source).

They’ve also been proven to strengthen the endothelial cells that line your arteries, and their high lycopene content material could assist prevent prostate most cancers (52Trusted Source, 53Trusted Source).

Cooking tomatoes will increase lycopene content material, and including fat such as olive oil during cooking has been proven to boost its absorption (54Trusted Source).

SUMMARY

Tomatoes contain 4 g of digestible carbs per serving and are high in vitamins and potassium. They could assist protect heart health and reduce most cancers risk.

17. Radishes

Radishes are Brassica vegetables with a pointy, peppery taste.

One cup (116 g) of raw sliced radishes contains 4 g of carbs, 2 of that are fiber (55Trusted Source).

They’re pretty high in vitamin C, offering 20% of the RDI per serving.

According to an older research, radishes could also reduce the risk of breast most cancers in postmenopausal ladies. They could obtain this by modifying how the body metabolizes estrogen (56Trusted Source).

SUMMARY

Radishes contain 2 g of digestible carbs per serving and could assist reduce the risk of breast most cancers in older ladies.

18. Onions

Onions are a pungent, nutritious vegetable.

Although they’re pretty high in carbs by weight, people often eat them in small amounts as a result of of their strong flavor.

A half-cup (58 g) of sliced raw onions contains 5 g of carbs, 1 of which is fiber (57Trusted Source).

Onions are high in the antioxidant quercetin, which can lower blood pressure (58).

One research in ladies with overweight or weight problems in addition to polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels (59Trusted Source).

SUMMARY

Onions contain 4 g of digestible carbs per serving and could assist lower blood pressure and LDL cholesterol levels.

19. Eggplant

Eggplant is a common vegetable in many Italian and Asian dishes.

A one-cup (99-g) serving of chopped, cooked eggplant contains 8 g of carbs, 2 of that are fiber (60Trusted Source).

It’s not very high in most vitamins or minerals. However, animal analysis suggests eggplant could assist lower cholesterol and improve different markers of heart health (61Trusted Source).

It also contains an antioxidant often called nasunin in the purple pigment of its skin. Researchers have reported that nasunin helps reduce free radicals and could protect brain health (62).

SUMMARY

Eggplant contains 6 g of digestible carbs per serving and could assist protect heart and brain health.

20. Cabbage

Cabbage has some spectacular health benefits.

As a cruciferous vegetable, it might assist reduce the risk of certain cancers, including esophageal and stomach most cancers (63Trusted Source).

One cup (89 g) of chopped raw cabbage contains 5 g of carbs, 2 of that are fiber (64Trusted Source).

It also offers 36% of the DV for vitamin C and 75% of the DV for vitamin K.

SUMMARY

Cabbage contains 3 g of digestible carbs per serving. It’s high in vitamins C and K and could reduce the risk of certain cancers.

21. Artichokes

Artichokes are delicious and nutritious.

One medium-sized globe artichoke (120 g) contains 14 g of carbs.

However, 7 g come from fiber, making it pretty low in digestible carbs ((*20*)).

A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria (66Trusted Source).

What’s extra, artichokes could protect heart health. In one research, when people with high cholesterol drank artichoke juice, they skilled a reduction in inflammatory markers and an improvement in blood vessel operate (67Trusted Source).

SUMMARY

Artichokes contain 7 g of digestible carbs per serving and could improve gut and heart health.

The bottom line (Best low carb vegan foods)

There are many tasty vegetables you’ll be able to include in a low carb diet.

In addition to being low in carbs and calories, they might reduce your risk of various diseases and improve your total health and well-being.

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1. Avocado:

Pros:

• Creamy Goodness: Avocados are a low-carb dream with their rich, creamy texture that can make anything taste better. It’s like nature’s butter without the dairy drama.
• Nutrient Powerhouse: Packed with healthy fats, fiber, and vitamins, avocados are the superheroes of the low-carb vegan world. They’re the real MVPs, making your body sing with joy.
• Snack Savior: Need a quick snack? Avocado is here to rescue you from the hangry monster. Just slice it, sprinkle some salt, and voila! You’ve got yourself a snack fit for a low-carb king or queen.

Cons:

• Pricey Pleasure: Avocados sometimes play hard to get, and your wallet might feel the sting. It’s like paying for a celebrity meet-and-greet every time you buy one. Worth it? Maybe.
• Ripeness Roulette: Timing is everything with avocados. Wait too long, and they’re mushy; jump the gun, and they’re as hard as a rock. It’s a delicate dance, and not everyone has the right moves.

2. Cauliflower:

Pros:

• Chameleon Veggie: Cauliflower is the Houdini of vegetables. It can transform into rice, pizza crust, or even mashed “potatoes.” It’s like the undercover agent of the low-carb world, blending in everywhere.
• Vitamin C Boost: Surprisingly, cauliflower brings the vitamin C to the party, helping you fight off those nasty colds. It’s like a tiny immune system superhero, masquerading as a white veggie.

Cons:

• Smelly Sidekick: Cooking cauliflower can release a distinct aroma, making your kitchen smell like a vegetable circus. It’s the price you pay for low-carb magic. Consider it a quirky air freshener.
• Cauliflower Confusion: Sometimes, you’ll question if you’re eating cauliflower or an imposter. Is it rice, or is it a carb-free mirage? It keeps you on your toes, but also might lead to an identity crisis.

3. Zucchini:

Pros:

• Pasta Pretender: Zucchini noodles, aka zoodles, are the low-carb answer to your pasta cravings. They twirl like spaghetti but won’t sabotage your carb count. It’s like playing a trick on your taste buds – pasta who?
• Hydration Hero: Zucchini is mostly water, keeping you hydrated while satisfying your veggie needs. It’s like the cucumber’s less crunchy cousin, always there to quench your thirst.

Cons:

• Soggy Situation: Zucchinis can be a bit dramatic when cooked, turning into a mushy mess if you’re not careful. It’s like trying to navigate a culinary soap opera – one wrong move, and everything falls apart.
• Green Ghosts: Sneaky zucchini seeds might appear when you least expect it, like unwelcome surprises in a mystery novel. Be prepared for the occasional crunch, adding suspense to your meal.

4. Chia Seeds:

Pros:

• Tiny Powerhouses: Chia seeds may be small, but they’re bursting with nutrients, like little nutrient-packed ninjas. They’re the David to carbs’ Goliath, proving that size doesn’t always matter.
• Pudding Perfection: Mix chia seeds with some plant-based milk, wait a bit, and bam – you’ve got yourself a pudding. It’s like magic but with more Omega-3 fatty acids and less abracadabra.

Cons:

• Texture Tease: Some folks find the gel-like texture of chia puddings a bit peculiar. It’s like eating tiny tapioca pearls but with a vegan twist. If you’re not into surprises, it might be a texture rollercoaster.
• Seed Sabotage: Chia seeds can get stuck in your teeth, turning your smile into a low-key chia seed art exhibit. It’s a silent plea for dental floss – the unsung hero of chia enthusiasts.

5. Almonds:

Pros:

• Crunchy Crusaders: Almonds provide that satisfying crunch, making them the action heroes of the snack world. It’s like a blockbuster movie in your mouth, and almonds are the stars that never disappoint.
• Protein Power: For a low-carb snack, almonds bring the protein punch. They’re the muscle builders of the nut family, ensuring you stay strong and satisfied.

Cons:

• Portion Predicament: Almonds have a sneaky way of disappearing by the handful. Before you know it, you’ve consumed an entire bag. It’s like a magic trick, but with no rabbits and a lot more regret.
• Jaw Workout: If you have a date with a bag of almonds, prepare for a workout. The constant crunching might make your jaw feel like it’s lifting weights. Consider it a bonus workout for the day.

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