Vegetables & Carbs

Have you just started off on your low-carb eating plan, and are wondering what vegetables are the best to include? Vegetables have many nutritional benefits. They offer many different nutrients and vitamins, and have amazing health benefits like cancer fighting characteristics.

Now we know there is some misconception on consuming fruit, particularly when it comes to fructose. Most of us are unaware that we still need to be mindful of our vegetables too, due to some vegetables being high in carbohydrates.

Carbohydrates our bodies with fuel, in the form of glucose. There are two types of carbohydrates; simple carbohydrates and complex carbohydrates. Simple carbohydrates are sugars, found in candy, fruits and other processed and baked goods. Complex carbohydrates are the starches found in beans, nuts, some vegetables and whole grains. *

 

Vegetables & Their Carbohydrate Amounts (1)
Vegetable Serving Carbohydrates
Sprouts 1/2 cup 0.6 g
Amaranth leaves 1/2 cup 2.7 g
Artichoke 1/2 cup 9.4 g
Asparagus 1/2 cup 4.0 g
Beetroot 1/2 cup 5.7 g
Broccoli 1/2 cup 4.0 g
Brussels sprouts 1/2 cup 6.8 g
Cabbage 1/2 cup 1.4 g
Carrot 1 7.3 g
Cauliflower 3 florets 2.8 g
Celery 1/2 cup 2.2 g
Chives 1 Tbsp 0.1 g
Sweet corn 1 Kernels 19.3 g
Cucumber 5 oz 4.4 g
Eggplant 1/2 cup 3.2 g
Garlic 1 clove 1.0 g
Kale 1/2 cup 3.7 g
Kelp 30 grams 2.7 g
Lettuce, iceberg 1 cup 2.8 g
Mushrooms 1/2 cup 4.0 g
Onions 1/2 cup 6.9 g
Parsley 1/2 cup 2.1 g
Peppers, red bell 1/2 cup 3.2 g
Potato 200 grams 51.0 g
Pumpkin 1/2 cup 9.9 g
Radishes 1/2 cup 2.0 g
Scallions 1/2 cup 3.7 g
Shallots 1 Tbsp 1.7 g
Spinach 1/2 cup 3.4 g
Zucchini 1/2 cup slices 3.5 g
Sweet potato 120 grams 27.7 g
Tomato 120 grams 5.7 g
  1. http://www.lowcarbfriends.com/carbcounter/veggies.shtml

*The exact carb count depends on serving size and method of cooking.

Disclaimer: Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss. Consult with your health care processional before beginning any diet or exercise regime.

 

Tammy Kacev
Nutritionist

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