Most vegetables are encouraged on low-carb diets. If you are considering using organic vegetables, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices.
This list is roughly arranged from lowest to highest carbohydrate per serving, but most are non-starchy and generally low in carbohydrates.
The exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total. For more information about each vegetable, including carbs, calories, glycemic index, and recipes, click on the vegetables that have a link.
- Sprouts, alfalfa and other small seeds (sprouted legumes have more carb).
- Greens– lettuce, spinach, chard, etc.
- Hearty Greens – collards, mustard greens, kale, etc.
- Radicchio and endive count as greens.
- Herbs – parsley, cilantro, basil, rosemary, thyme, etc. (you can usually count these as free foods).
- Bok Choy.
- Bamboo Shoots.
- Sea Vegetables (Nori, etc).
- Cabbage (or sauerkraut).
- Cucumbers (or pickles without added sugars).
- Green Beans and Wax Beans.
- Green Bell Peppers.
- Red Bell Peppers.
- Jalapeno Peppers.
- Summer Squash.
- Brussels Sprouts.
- Scallions or green onions.
- Snow Peas/Snap Peas/Pea Pods.
- Spaghetti Squash.
- Celery Root (Celeriac).
- Water Chestnuts (note: water chestnuts are starchy root vegetables, but usually used in smaller quantities than other root vegetables).
Starchy (High Carb) Vegetables.
The main vegetables to be avoided when reducing carbohydrates are the starchier and sweeter vegetables:.
- Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group).
- Winter Squashes, such as acorn and butternut.
- Water Chestnuts.
- Potatoes in all forms.
- Sweet Potatoes.
Need Help Adding Vegetables to Your Diet? Try These Ideas.
Most people double or triple the amount of vegetables they eat when they change to a low-carb diet. If you aren’t used to eating a lot of veggies, here is some help.
Part of the reason people who follow a low-carb way of eating eat so many vegetables is because we often eat vegetables instead of starch. For example, try these low-carb substitutes for starchy foods:.
How to Cook Spaghetti Squash.
Cauliflower “Potato” Salad.
People on low-carb diets also tend to eat more salads. For example, instead of a chicken sandwich, you can have the chicken on top of a salad.