Low Carb Guide for Vegetables

Watch out because not all veggies were created equal in the carb department. I hope this little blog post will help you when you are choosing which vegetables are best to include in your low carb diet.

Each value is the net carbs per 100g.

Vegetables are by far the best choice when preparing your meals, but some veggies are higher in carbs than others.

So here goes:

Brussel sprouts – 5g

Green beans – 5g

Broccoli – 4g

Peppers – 4g

Kale – 4g

Cauliflower – 4g

Zucchini/Baby Marrow – 3g

Tomotoes – 3g

Egg plant/Aubergine – 3g

Cabbage – 3g

Cucumber – 3g

Cherry tomotoes – 2g

Mushrooms – 2g

Lettuce – 2g

Avocado – 2g

Asparagus – 2

Spinach – 1g

I personally stick to green veggies, like spinach, green beans, brocoli and I avoid peas.

There is no such thing as a free veggie when it comes to diabetes and watching our blood sugar levels. Too much of anything will play havoc on us.

For some more help check out what you can eat here!

Another thing to consider is that some veggies such as starchy root vegetables should be avoided in large quantities as they are super high in carbs.

Examples of these are butternut, carrots and beetroot to name a few. Now I am not saying they are completely off limits to you but proceed with caustion. If you really want to enjoy a higher carb vegetable, especially while dining out or at someones house, just have a small bit and don’t go back for seconds.

Pumpkin – 6g

Carrots – 7g

Beetroot – 7g

White onions – 8g

Red onions – 10g

Leeks – 12g

Sweet potatoes – 15g

Potatoes – 17g

For more help on what foods to avoid click here!

Veggies are good for us and jam are packed with fibre, micronutrients and phytonutrients, which our bodies need. We get so many vitamins and minerals that processed and fortified food just don’t come close to.

Veggies are also a source of healthy fats which helps make them more palatable and increases the absorption of the fat soluble vitamins A, D, E and K. Cool hey!

Knowing the carbs in veggies allows you to make the better choice. Eating real, unprocessed food is the only way forward especally for diabetics.

Feel free to drop me a comment and share your favourite veggies with me.

And remember – look after yourself – there is only one you!


Carb Guide for Vegetables

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