7 Best  Low  Carb Vegetables 


Spinach is nutritious and used in many dishes. Spinach has iron, calcium, magnesium, potassium, and vitamins. The Top Nutrition Coaching nutritionist Crystal Scott, M.S., RDN, says it's rich in folate, fiber, and antioxidants. 


Kale has several vitamins and minerals, including selenium, which helps your body manufacture antioxidant enzymes. MedlinePlus says antioxidant enzymes protect cells. Diabetes patients should include leafy greens like kale.


Cauliflower steak dishes have made it popular. Fiber, folate, potassium, and vitamins C and K are abundant in cauliflower. A 2023 Frontiers in Nutrition study discovered that cauliflower is rich in protocatechuic acid (PCA), a bioavailable antioxidant that fights diabetes inflammation. 


You should also rotate zucchini, according to Scott. Zucchini has vitamin C, potassium, and folate. It's low in calories and has fiber for digestion "says. Since it has fewer carbs, it won't raise your blood sugar. 


Owner of Nourished with Emily, registered dietitian Emily Tills, RD, advises focusing on carbs and fiber-rich veggies. According to the USDA, artichokes have more fiber than most other veggies on this list, with almost 8 grams per cup of hearts. 


According to the USDA, this veggie has 6 grams carbs per cup (raw and chopped) plus vitamins C and K, fiber, folate, and potassium. Broccoli is a brassica, which has several health benefits. 


Tills says asparagus is one of the highest-fiber, lowest-carb vegetables with a glycemic load of 1. "Vegetables that have a low net-carb count will have a lesser impact on blood sugar levels," explains. Asparagus has approximately half its carbs from fiber.

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