Add These Healthy Vegetables to Your Diet
Are you on a low-carb diet and seek low-carb vegetables you can incorporate into your diet? Well, a number of vegetables have been discovered to do just what you want and put an end to your low-carb-vegetables quest. All vegetables are packed with numerous vitamins, minerals, and healthy nutrients. As nutritious as they are, all of them are low in calories, while some of them have higher fiber content than others. Coupled with this is the fact that the majority of them are low in carbs, which is the point of discussion in this article. Their high fiber and low carb content invariably make them ideal for a low-carb diet.
What people consider low carb varies. Some consider under 150 grams of carbs daily as low carb, while some people go as low as 20 grams per day.
Adopting low calories and carb diet is healthy as it can help reduce your risks of developing certain diseases while improving your general well-being.
Low Carb Vegetables
Asides from the low carbs content in such vegetables, they still contain high health and wellness properties and nutrients that are capable of relieving symptoms and preventing certain disease risks. They all contain vitamins and minerals in their various proportions. In order words, as much as you are adding them to your low-carb diet, they also supply you with numerous health benefits. The following are the best low carb vegetables you would want to try out;
Bell Peppers
Red bell peppers are also recognized as capsicum. They have the shape of bells, hence their name. They are very rich in nutrients and healthy for you. Red bell peppers contain antioxidants known as carotenoids that are effective in the relief of inflammation, reduction of cancer risks, and protection of fats and cholesterol from oxidative damage. 149 grams (1 cup) of bell pepper contains just 9 grams of carbs, of which 3 out of the 9 are fiber, making the total of digestible carbs only 6. Other bell peppers like green, orange and yellow ones contain the same nutrients as the red ones, though their antioxidant level may differ.
Broccoli
Broccoli is a superfood that belongs to the family of cruciferous vegetables, like radishes, cabbage, and kale. Broccoli is known to be effective in the reduction of type 2 diabetes through the decrease in insulin resistance. It is effective in the protection against certain kinds of cancers, especially prostate cancer. 91 grams (1 cup) of broccoli contains about 6 grams of carbs, of which 2 out of the 6 are fiber, making the total of digestible carbs only 4.
Asparagus
Being a spring vegetable, asparagus is highly nutritious and contains essential nutrients and minerals. 180 grams (1 cup) of boiled asparagus contains only 8 grams of carbs, of which 4 out of the 8 are fiber, making the total of digestible carbs only 4. Asparagus is known to be rich in vitamins A, C, and K. Aside from these nutritional benefits, it helps inhibit the growth of certain cancer cells and can relax the brain as well as eliminate anxiety.
Mushrooms
Mushroom is one of the lowest carb vegetables. 70 grams (1 cup) of white mushroom contains only 2 grams of carbs, of which 1 is fiber, making the total of digestible carbs only 1. In addition, they are known to contain high anti-inflammatory contents. People who ate mushrooms daily reported improvements in their anti-inflammatory and antioxidant markers.
Zucchini
124 grams (1 cup) of zucchini contains about 4 grams of carb, of which 1 is fiber, making the total of digestible carbs only 3. Zucchini is also a healthy and natural source of vitamin C.
Spinach
The health benefits of spinach are numerous. Asides from the fact that it is one of the best low-carb vegetables that can easily be incorporated into your diet, it is also used for medicinal purposes in some parts of the world. It protects the heart and reduces the risks of eye ailments like macular degeneration and cataract. It comprises high measures of vitamins and minerals, and 180 grams (one cup) of spinach provides a high amount of vitamin K.
However, according to research, it is a low-carb vegetable. The carb content increases as the leaves are cooked. One cup of spinach contains 7 grams of carbs, of which 4 are fiber.
Avocados
The unique and creamy feel avocado gives to the tongue is relaxing. Though they are majorly known as fruits, they are eaten as vegetables. They are low in carbs but quite fatty-healthy fats. 130 grams of avocados contain 13 grams of carbs. According to findings, avocados can help lower cholesterol and triglycerides levels in the body. They are great sources of vitamin C.
Avocados are fatty, though healthy fat, and can be added to your weight gain diet.
Cauliflower
On the measurement of vegetable carbs, after mushroom comes cauliflower. They are healthy substitutes for high-carb foods like rice, potatoes, and yam. One cup of cauliflower contains exactly about 5 grams of carbs, of which 3 are fiber, making the total of digestible carbs only 2. Asides from this, cauliflower is packed with vitamin C and K. just like other vegetables in its family- cruciferous family, cauliflower has been associated with the reduction of cancer and cardiological disease risks.
Green Beans
Green beans are from the legume family, where lentils are also a part. However, according to research, green beans contain lower carbs than other legumes. One cup of boiled green beans contains 10 grams of carb, of which 4 are fiber, making the total of digestible carbs only 6.
Lettuce
Lettuce and mushrooms have similar levels of carbs content. Being one of the greens with the lowest carb content, one cup of raw lettuce contains merely 2 grams of carbs, of which 1 out of the 2 is fiber, making the total of digestible carbs only 1. Lettuce contains vitamin A and is also a good source of vitamins C and K. Coupled with these, lettuce is packed with “the pregnancy nutrient”- folate and has the tendencies to reduce the risks of heart diseases.
Garlic
Garlic is not just a low-carb vegetable; it is also an immune system-friendly vegetable. It reduces blood pressure in people with high blood pressure and gives the body resistance against the common cold and flu. One clove of garlic contains just 1 gram of carbs, of which part of that 1 is fiber.
Kale
Kale is a low-carb vegetable that is packed with antioxidants like kaempferol and quercetin, which are associated with the protection of the heart against heat-related illnesses, as well as the reduction in blood pressure health-related issues in those with high blood pressure. One cup of uncooked kale contains 7 grams of carbs, of which 1 is fiber, making the total of digestible carbs only 6.
Brussels Sprouts
Half a cup of steamed brussels sprouts contains 6 grams of carbs, of which 2 are fiber making the total of digestible carbs only 4. Asides from being a low-carb diet, eating brussels sprouts every day could lead to the reduction of colon cancer and other cancer risks.
Celery
One cup of sliced celery leaves contains about 3 grams of carbs, and 2 out of the three are fiber, making the total of digestible carbs only 1. In addition to this, celery contains antioxidants that help prevent your body cells from developing into cancerous cells.
Radishes
Radishes are peppery, though they are not red. One cup of sliced radishes contains 4 grams of carbs, of which 2 are fiber. They also have high vitamin C contents and help reduce breast cancer risks, especially in women who have gotten to their postmenopausal stage. It performs this by regulating the metabolism of estrogen in the body.
Onions
One medium-sized bulb of onions contains 6 grams of carbs, of which 1 is fiber, and the other 5 are digestible carbs. Onions contain properties that are capable of lowering blood pressure in people with high blood pressure.
Cabbage
One medium-sized chopped cabbage contains 5 grams, 3 of which are fiber. Cabbage also helps reduce stomach cancer risks.
In conclusion, vegetables are nutritious and tasty and are easy to incorporate into your diet. Low carbs diets, when not eaten over a very long period of time, can be helpful and healthy as they have the tendencies to help you prevent certain diseases while keeping you healthy in the process.
