Table of ContentsView AllTable of Contents20 Low-Carb VeggiesBenefits of Low CarbsHigh-Carb Veggies
Table of ContentsView All
View All
Table of Contents
20 Low-Carb Veggies
Benefits of Low Carbs
High-Carb Veggies
While we often associate carbs with bread, pasta, andfruit, they’re also found in vegetables (though in some more than others). Whether you’re monitoring yourcarbohydrateintake as part of a weight loss plan or as an approach to better blood sugar regulation, it’s helpful to know which vegetables are low-carb so you can plan your meals accordingly.
This article discusses why someone might count carbs in vegetables, plus an extended list of low-carb vegetables.
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What Is a Carbohydrate?Carbohydrates are the sugars, starches, and fibers in foods. They are one of the three macronutrients, along with fats and protein. Carbs are a primary energy source and provide fuel for brain and muscle function. Adding sources of healthy carbs to your diet is essential for overall health and wellness.
What Is a Carbohydrate?
Carbohydrates are the sugars, starches, and fibers in foods. They are one of the three macronutrients, along with fats and protein. Carbs are a primary energy source and provide fuel for brain and muscle function. Adding sources of healthy carbs to your diet is essential for overall health and wellness.
Discover 64 Low-Carb Foods That Will Keep You Satisfied
20 Low-Carb Vegetables to Eat More Of
If you’re looking tocut carbsfrom vegetables, the first step is to understand carbohydrate content. While all vegetables contain carbs to some degree, there are plenty that contribute minimal amounts to your diet. Generally speaking, the vegetables that grow above ground contribute fewer carbs than those that grow underground.
Here are 20 of the lowest-carb vegetables to stock up on and how many grams of carbs and fiber you can expect to find in a typical serving.
High-Fiber, Low-Carb Foods
Benefits of Low-Carb Diet
While low-carb diets aren’t for everyone, many people find that reducing their carbohydrate intake can help them reach their health goals. How much to reduce your carbs depends on your personal goals and diet pattern, but may range from 20 to 130 g of carbs per day.
Some of the potential benefits of a low-carb diet are as follows.
15 High-Fiber Vegetables That Will Boost Your Health
Supports Initial Weight Loss
However, many people find it challenging to stick to a low-carb diet for a prolonged period and are more likely to regain weight when they return to more of their baseline carb intake.
May Support Healthier Blood Fat Levels
Having high circulating levels of fats like triglycerides and low-density lipoprotein (LDL) cholesterol (considered bad cholesterol) can increase your risk for heart disease and related issues, like having a heart attack or a stroke. A low-carb diet may help improve your blood fat profile, though the evidence is mixed, and more long-term research is needed.
However, improved heart health from eating a low-carb diet depends on other characteristics of the diet as well, such as the types of fats and protein being consumed.
Helps Support Better Blood Sugar Control
Counting carbohydratesmay help reduce blood sugar levels and improve insulin sensitivity, especially among individuals withtype 2 diabetes.
What Is Considered Low Carb?A low-carb diet limits the total amount of carbohydrates consumed daily, instead emphasizing protein and fat. While a standard diet comprises around 45% to 65% of your calories from carbs, a low-carb diet generally has fewer than 26% of calories from carbs. For many, this comes to 20–130 grams of carbs daily.Your carbs can come from various foods, including plenty of low-carb veggies listed above.
What Is Considered Low Carb?
A low-carb diet limits the total amount of carbohydrates consumed daily, instead emphasizing protein and fat. While a standard diet comprises around 45% to 65% of your calories from carbs, a low-carb diet generally has fewer than 26% of calories from carbs. For many, this comes to 20–130 grams of carbs daily.Your carbs can come from various foods, including plenty of low-carb veggies listed above.
High-Protein, Low-Carb Diets: Everything You Need to Know
High-Carb Vegetables to Eat in Moderation
While you’re filling your kitchen with low-carb veggies, it’s helpful to know which veggies fall on the other end of the carb spectrum.
High-carb veggies are also referred to asstarchy vegetables. They contain a higher proportion of carbs per serving compared to other vegetables, which can have a more significant impact on your blood sugar levels.
Keep in mind that even though they’rehigh in carbs,these veggies are also high in important nutrients. In fact, vegetables are among the healthiest foods on the planet. For example, you’ll get fiber, vitamins, minerals,antioxidants, and other healthy plant compounds from eating a wide variety of vegetables, regardless of their carb content.
VegetableServingCarbsFiberNet CarbsPotatoes1/2 cup, baked13 g1 g12 gSweet potatoes1 cup, mashed58 g8 g50 gSweet corn1/2 cup, cooked17 g2 g15 gPeas1/2 cup, cooked12 g5 g7 gCarrots1 cup, chopped12 g4 g8 gButternut squash, cubes1 cup, cooked21 g7 g14 gStarchy vs. Non-Starchy Vegetables: How Do They Impact Your Health?SummaryWhether following a low-carb diet pattern for weight loss or blood sugar regulation, understanding the macronutrients in vegetables can help you make the best choices to support your goals. Vegetables are among the healthiest foods, so rather than restricting them all, find a mix of high- and low-carb veggies you’re comfortable consuming.For personalized nutrition advice, meet with a registered dietitian who can help you design an appropriate low-carb eating plan.
Starchy vs. Non-Starchy Vegetables: How Do They Impact Your Health?
Summary
Whether following a low-carb diet pattern for weight loss or blood sugar regulation, understanding the macronutrients in vegetables can help you make the best choices to support your goals. Vegetables are among the healthiest foods, so rather than restricting them all, find a mix of high- and low-carb veggies you’re comfortable consuming.
For personalized nutrition advice, meet with a registered dietitian who can help you design an appropriate low-carb eating plan.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.Oh R, Gilani B, Uppaluri KR.Low-carbohydrate diet. In:StatPearls. Treasure Island (FL): StatPearls Publishing; August 17, 2023.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Landry MJ, Crimarco A, Gardner CD.Benefits of low carbohydrate diets: a settled question or still controversial?.Curr Obes Rep. 2021;10(3):409-422. doi:10.1007/s13679-021-00451-zGoss AM, Gower B, Soleymani T, et al.Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial.Nutr Metab (Lond). 2020;17:64 doi:10.1186/s12986-020-00481-9Dong T, Guo M, Zhang P, Sun G, Chen B.The effects of low-carbohydrate diets on cardiovascular risk factors: a meta-analysis.PLoS One. 2020;15(1):e0225348. doi:10.1371/journal.pone.0225348Wang LL, Wang Q, Hong Y, et al.The effect of low-carbohydrate diet on glycemic control in patients with type 2 diabetes mellitus.Nutrients. 2018;10(6):661. doi:10.3390/nu10060661Ludwig DS, Hu FB, Tappy L, Brand-Miller J.Dietary carbohydrates: role of quality and quantity in chronic disease.BMJ. 2018;361:k2340. Published 2018 Jun 13. doi:10.1136/bmj.k2340Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA.Starchy carbohydrates in a healthy diet: the role of the humble potato.Nutrients. 2018;10(11):1764. doi:10.3390/nu10111764Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.Oh R, Gilani B, Uppaluri KR.Low-carbohydrate diet. In:StatPearls. Treasure Island (FL): StatPearls Publishing; August 17, 2023.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Landry MJ, Crimarco A, Gardner CD.Benefits of low carbohydrate diets: a settled question or still controversial?.Curr Obes Rep. 2021;10(3):409-422. doi:10.1007/s13679-021-00451-zGoss AM, Gower B, Soleymani T, et al.Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial.Nutr Metab (Lond). 2020;17:64 doi:10.1186/s12986-020-00481-9Dong T, Guo M, Zhang P, Sun G, Chen B.The effects of low-carbohydrate diets on cardiovascular risk factors: a meta-analysis.PLoS One. 2020;15(1):e0225348. doi:10.1371/journal.pone.0225348Wang LL, Wang Q, Hong Y, et al.The effect of low-carbohydrate diet on glycemic control in patients with type 2 diabetes mellitus.Nutrients. 2018;10(6):661. doi:10.3390/nu10060661Ludwig DS, Hu FB, Tappy L, Brand-Miller J.Dietary carbohydrates: role of quality and quantity in chronic disease.BMJ. 2018;361:k2340. Published 2018 Jun 13. doi:10.1136/bmj.k2340Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA.Starchy carbohydrates in a healthy diet: the role of the humble potato.Nutrients. 2018;10(11):1764. doi:10.3390/nu10111764Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.Oh R, Gilani B, Uppaluri KR.Low-carbohydrate diet. In:StatPearls. Treasure Island (FL): StatPearls Publishing; August 17, 2023.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Landry MJ, Crimarco A, Gardner CD.Benefits of low carbohydrate diets: a settled question or still controversial?.Curr Obes Rep. 2021;10(3):409-422. doi:10.1007/s13679-021-00451-zGoss AM, Gower B, Soleymani T, et al.Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial.Nutr Metab (Lond). 2020;17:64 doi:10.1186/s12986-020-00481-9Dong T, Guo M, Zhang P, Sun G, Chen B.The effects of low-carbohydrate diets on cardiovascular risk factors: a meta-analysis.PLoS One. 2020;15(1):e0225348. doi:10.1371/journal.pone.0225348Wang LL, Wang Q, Hong Y, et al.The effect of low-carbohydrate diet on glycemic control in patients with type 2 diabetes mellitus.Nutrients. 2018;10(6):661. doi:10.3390/nu10060661Ludwig DS, Hu FB, Tappy L, Brand-Miller J.Dietary carbohydrates: role of quality and quantity in chronic disease.BMJ. 2018;361:k2340. Published 2018 Jun 13. doi:10.1136/bmj.k2340Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA.Starchy carbohydrates in a healthy diet: the role of the humble potato.Nutrients. 2018;10(11):1764. doi:10.3390/nu10111764Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378
Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. Treasure Island (FL): StatPearls Publishing; May 12, 2023.
Oh R, Gilani B, Uppaluri KR.Low-carbohydrate diet. In:StatPearls. Treasure Island (FL): StatPearls Publishing; August 17, 2023.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The health benefits of dietary fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209
Landry MJ, Crimarco A, Gardner CD.Benefits of low carbohydrate diets: a settled question or still controversial?.Curr Obes Rep. 2021;10(3):409-422. doi:10.1007/s13679-021-00451-z
Goss AM, Gower B, Soleymani T, et al.Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial.Nutr Metab (Lond). 2020;17:64 doi:10.1186/s12986-020-00481-9
Dong T, Guo M, Zhang P, Sun G, Chen B.The effects of low-carbohydrate diets on cardiovascular risk factors: a meta-analysis.PLoS One. 2020;15(1):e0225348. doi:10.1371/journal.pone.0225348
Wang LL, Wang Q, Hong Y, et al.The effect of low-carbohydrate diet on glycemic control in patients with type 2 diabetes mellitus.Nutrients. 2018;10(6):661. doi:10.3390/nu10060661
Ludwig DS, Hu FB, Tappy L, Brand-Miller J.Dietary carbohydrates: role of quality and quantity in chronic disease.BMJ. 2018;361:k2340. Published 2018 Jun 13. doi:10.1136/bmj.k2340
Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA.Starchy carbohydrates in a healthy diet: the role of the humble potato.Nutrients. 2018;10(11):1764. doi:10.3390/nu10111764
Drewnowski A, Maillot M, Vieux F.Multiple metrics of carbohydrate quality place starchy vegetables alongside non-starchy vegetables, legumes, and whole fruit.Front Nutr. 2022;9:867378. doi:10.3389/fnut.2022.867378
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