Low Carb Foods List Part 2

Low Carb Vegetables for Weight Loss

Ok – so the other day we talked about low carb proteins, today we are going to look at low carb vegetables. It is important to be aware that there are many varieties of low carb diets available. Some of the diets simply require you to count carbs and keep your carb count below a specific daily total, in this case you will need to weigh your foods to have an accurate count at first.

If you want to use cup measure for your vegetables you need to weigh one cup of a particular vegetable, cut in the way that you normally cut it, and making a note of the weight and carb count per cup. This will help you in the future to work out how many carbs you have in that particular cup of vegetables.

However if you are following the Atkins diet, you will have a list of low carb vegetables to be used during the induction in the book. You can add other veggies after induction. There are various editions of the books with different lists in each but if you just keep in mind that you should have a minimum of two cups of vegetables on induction and more later, you shouldn’t go far wrong. Your vegetable intake should also account for more than half of your daily carb count. So if your daily carb level is 20g then your net carbs from veggies should be at least 11g.

Low Carb Vegetables List

Under 5g net carbohydrate per 100g would be consider low carb veggies. Green vegetables are mostly low carb, with the exception of kale, peas and beans. There are also some non-green veggies that are low carb.

For example
Under 2g: lettuce, spinach, bok choy (pak choi), asparagus, endive, watercress.

2g – 2.9g: arugula (rocket), zucchini (courgette), summer squash (marrow), green bell pepper, celery, radish, eggplant (aubergine), tomato, mushroom, cauliflower, kohlrabi.

3g – 3.9g: cucumber, green cabbage, white cabbage, red bell pepper, jicama, okra, parsley, string beans, green onion tops (spring onion tops).

4g – 4.9g: broccoli, turnip, yellow bell pepper, fennel, snow peas (mange-tout).

Medium to High Carb Vegetables List

So that there is no confusion, we are including here some of the vegetables that do not make it onto the low carb vegetables list. Some of the medium carb vegetables, such as onion, can be included in a low carb diet in small quantities.

Between 5g and 12g net carb per 100g would be considered medium carb vegetables and would include onion, leek, green peas, kale, red cabbage, pumpkin, carrot, rutabaga (swede), winter squashes, celeriac.

Over 12g net carb per 100g would be considered high carb vegetables and would include potato, corn, beans, lentils, parsnip.

Avocados And Olives

Although olives and avocados are technically fruits, not vegetables, unlike other fruits they are low carb foods and make great addition to any salad . I felt it was important to mention them here so that they are not forgotten.

California (hass) avocados have just 1.8g net carbohydrate per 100g. Florida (smooth skinned) avocados have 2.2g. So both types are low carb.

Olives have around 3g net carb per 100g. However, be careful to check packaging when buying olives to make sure that there are no added sugars. Olives in salt water or oil with no added ingredients can be added to salads along with low carb vegetables.

Please don’t get hung up here on the fat content as that is not what we are concerned with here. We are merely considering the carbohydrate content.

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