Best Low Carb Vegetables

The Best Low Carb Vegetables for Losing Weight

I’m sure you’ve heard the term “not all calories are created equal”. Well, there’s another term that applies even to healthy foods, and that’s “not all vegetables are created equal.”

Best Low Carb Vegetables

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The Best Low Carb Vegetables for Losing Weight

It’s always been embedded in my head that vegetables are healthy, so you need to eat them. While this stands true for the majority of vegetables, this may not apply to your situation if your main goal is weight loss or trying to eliminate stubborn belly fat.

You see, some vegetables are starchy, while others are low carb vegetables. Hell, even some of the same vegetables with a different color have more starch than others. A good example of this, bell peppers! The sugar content in a green bell pepper is actually significantly lower compared to that of an orange or red bell pepper. In fact, the green bell pepper has about 30% fewer calories and ½ the sugar content compared to a red or orange bell pepper. The reality is, not all vegetables are the same. 

Alright, let’s get to it!

Low Carb Vegetables

1. Asparagus

Asparagus is low in carbohydrates, containing only 5 grams of carbs (2.5 g sugar), and 4.5 g of protein per 1 cup serving. Aside from this vegetable being great for aiding in weight loss, it also provides a plethora of health benefits.

Asparagus is high in anti-oxidants that contribute to lowering blood pressure and reduce the risk of heart attacks (1, 2, 3).

Just be wary of having too much, because asparagus has been known to cause an unpleasant smell in urine after consuming large quantities of this powerful vegetable (nothing to worry about).

2. Spinach

We all love our beloved Pop-eye, who would always consume a can of spinach right before he would beat the villains to a pulp to save his girlfriend. While this is a considerable exaggeration, it’s not far-fetched to view spinach as a superfood. Spinach only contains only 1 gram of carbohydrates and less than ½ a gram of sugar per 1 cup serving, making this vegetable a great addition to your weight loss formula.

In addition to its extremely low carbohydrate content, spinach also contains high amounts of zeaxanthin and lutein, which are carotenoids that can prevent macular degeneration and cataracts (4, 5). What you should take away from this, spinach is great for overall eye health.

3. Celery

Celery is another great addition to include on your weight loss friendly vegetable list. It’s relatively low in carbohydrates, containing less than 4 g of carbs and only 2 g of sugar. Not only is great for its weight loss benefits, but celery is also great for reducing blood pressure (6). Celery has been known to reduce inflammation, aid with digestion, and is rich in anti-oxidants.

Personal side note, my girlfriend personally suffers from hypertension as it runs in her family. She SIGNIFICANTLY reduced her blood pressure by regularly consuming celery juice just a couple times a week.

4. Kale

It should be no surprise that kale popped up on this list. Kale contains only 6 g of carbs and virtually no sugar per 1 cup serving. In addition to aiding in weight loss, kale is also considered to be one of the most nutrient dense substances in the world. It contains high amounts of Vitamin A and Vitamin K. Kale also works wonders on lowering cholesterol.

One study showed that drinking kale juice every day for 3 months lowered LDL by 10% and increased HDL (the “healthy”) cholesterol by 27% (7).

5. Zucchini

Another awesome vegetable to add to the list. It’s great for losing weight, containing only 4 grams of carbohydrates and 2 grams of sugar per 1 cup serving. Let’s explore some other benefits of zucchini aside from weight loss potential. Zucchini contains high amounts of vitamin C, potassium, and vitamin B. In addition to all the vitamins zucchini is packed with, it has also been known to help balance thyroid function and prevent the onset of type 2 diabetes (8).

6. Broccoli

Broccoli is packed with vitamins, minerals, and bioactive compounds. With only 6 g of carbs and 1.5 g of sugar per 1 cup serving, this another great vegetable to add to the list. Cruciferous vegetables in general, contain bioactive compounds that help protect again cancer (9).

Another great benefit of broccoli is it increases satiety. Which is great on a low carb diet, because you want to feel full to prevent hunger cravings and unwanted snacking.

7. Bell Peppers (Green)

Bell peppers are rich in anti-oxidants and contain high levels of vitamin C. Although, in general, bell peppers are relatively low in carbohydrates, obviously green bells are slightly lower as we discussed earlier. The green bell pepper contains 6.5 g of carbs and 3 g of sugar per 1 cup serving. 

Luetin, which is primarily found in green bell peppers, has been shown to improve overall eye health (10, 11). In my opinion, it’s one of the more tasty vegetables and it’s very easy to snack on throughout the day. 

8. Cauliflower

Cauliflower having a lot of similarities to broccoli also provides an array of different health benefits. This cruciferous vegetable is high in fiber, which is important to help reduce inflammation and promote healthy digestion (12, 13). 

Cauliflower is low in calories and carbohydrates, containing only 5 g of carbs and 2.5 g of sugar per 1 cup serving. Again, similar to broccoli in that it can be helpful on a low-carb diet by making you feel full.

9. Cucumber

Whether you refer to this healthy food as a fruit or vegetable, it still provides an array of different health benefits. Because cucumbers are made of roughly 96% water, they are extremely effective at keeping you hydrated and helping you meet your daily need of fluids (14). 

Cucumbers are extremely low in calories and carbs, containing only 8 calories, 2 carbs, and less than 1 g of sugar. Extremely effective for weight loss when in need of snacking on during a low-carb diet.

10. Green Beans

This is a staple in any low-carb diet in my opinion. I personally snacked on this low carb veggie almost every day when I was prepping for a body-building show. Green Beans contain 2 g of protein, 8 g of carbs, and 1.5 g of sugar in a 1 cup serving. Green beans contain high levels of vitamin A and Vitamin C.

That wraps up the best low carb vegetables for losing weight.  

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