The best ones to eat which would also help in shedding the extra kilos
If you are planning to switch towards a healthy low-carb diet, then the main thing under your consideration would be ‘Vegetables’. It is one of the healthiest choices plus you can easily maintain 30 gm per day carbohydrates with it. No matter if you are doing Ketogenic diet or any else, vegetables are your holy grail.
There’s a big misconception in everyone’s mind out there that only leafy green vegetables are healthy and should be used in the diet. In actual, this is not the case; any vegetable which is both high in nutrients and low in carbohydrates would become the best choice. So, there’s no question if i say that spinach or kale are full of nutrients but leafy greens don’t fall into low carb category. People usually start eating salads only to get the desired results so, for this purpose remember the following rule.
- Consider those vegetables which are grown above the ground level like broccoli, cauliflower, zucchini, lettuce, cucumbers, etc. as it has low carb and can be eaten in the diet regime.
- But, the vegetables growing below the ground level contain more carbs, so avoid those.
Let’s have a look at some of the best low-carb vegetables so, you can make amazing and delicious recipes out of it.
1. Cauliflower
Cauliflower is considered to be one of the most popular low-carb vegetables. It has a mild taste and can easily be incorporated into different salads and dishes. If you are looking for alternative options for potato for diet regime, it is the best option to have. Even, you can substitute it for rice as well.
Facts:
One cup (100 grams) of raw cauliflower contains approximately 5 grams of carbs, and 3 of which are fiber. It’s also high in vitamin K & C.
Benefits:
Reduces the risk of heart diseases and cancer.
Options to Eat:
- Creamy mashed cauliflower
- Cauliflower chicken fried rice
- Cauliflower Soup
2. Zucchini
Zucchini is one of the most popular vegetables these days. It is preferred to consume in winters because in summers it has high carbs.
Facts:
One cup (124 grams) of raw zucchini contains 4 grams of carbs and 1 of which is fiber. It’s full of vitamin C.
Benefits:
Slows down the process of ageing, lower the blood sugar levels, and promotes healthy blood circulation process.
Options to Eat:
- Baked Zucchini Fries
- Baked Zucchini Fritters
- Healthy Zucchini Tortillas
3. Cabbage
Cabbage has some impressive health benefits, and it is most popular to add in soups.
Facts:
One cup of cabbage contains 5 grams of carbs.
Benefits:
It helps in reducing the risk of the certain severe type of cancers, especially esophageal and stomach cancer.
Options to Eat:
- Cabbage Soup
- Ground Beef and Chopped Cabbage
- Spicy Unstuffed Cabbage
4. Broccoli
Broccoli is one of the favorite superfoods which is among the vegetable family of kale, Brussels sprouts, radishes and cabbage.
Facts:
One cup (91 grams) of raw broccoli contains 6 grams of carbs, 2 of which are fiber (8) having 100% of the RDI for vitamins C and K.
Benefits:
Broccoli helps to deal with the diabetes. Plus it helps to protect against several types of cancer.
Options to Eat:
- Broccoli Soup
- Broccoli with Balsamic Mushrooms
- Broccoli with Bacon Egg
5. Avocado
Avocados are so beneficial and delicious to have. It’s high in fat, a great source of Vitamin C, folate, potassium, and perfect being as a source of digestion.
Facts:
A one-cup of chopped avocados has 13 grams of carbs which can be used as a healthy snack item.
Benefits:
It’s rich in oleic acid, which is a type of monounsaturated fat; beneficial for health, i.e. lower the LDL cholesterol and triglyceride levels. Plus it is excellent for weight loss as well.
Options to Eat:
- Avocado Cream sauce
- Chicken Avocado and Lime Soup
- Avocado Hummus
6. Spinach
Spinach provides significant health benefits of several vitamins and minerals.
Facts:
One cup spinach provides 10times plus the Vitamin K more than anything.
Benefits:
It can help in reducing the damage to DNA, protects heart health, and reduces the risk of common eye diseases like cataracts, etc.
Options to Eat:
- Spinach Lasagna
- Spinach Chicken Salad
- Turkey and Spinach Soup
7. Kale
Kale is a vegetable full of rich antioxidants.
Facts:
One cup of raw kale contains 7 grams of carbs which is enough to make a juice.
Benefits:
It helps to lower blood pressure, protect against heart diseases, and type 2 diabetes.
Options to Eat:
- Kale and Apple Salad
- Kale Salad
- Kale and Caesar Salad
8. Asparagus
Asparagus is a delicious vegetable which can be boiled and used dried as well.
Facts:
One cup of cooked asparagus contains 8 grams of carbs.
Benefits:
Asparagus may help in stopping the growth of several types of cancer, plus it’s a good source of vitamins A, C and K.
Options to Eat:
- Asparagus Feta Salad
- Sesame Roasted Asparagus
- Creamy Asparagus Soup
9. Green Beans
Green beans are one of the best sources to have healthy carbs.
Facts:
A one-cup of cooked green beans contains 10 grams of carbs.
Benefits:
It may help in protecting against cancer and improves brain functioning as well.
Options to Eat:
- Butter Garlic Green Beans
- Green Beans with Lemon and Garlic
- Garlic Parmesan Green Beans
10. Brussels sprouts
Brussels sprouts are one of the tastiest vegetables to have in any other dish.
Facts:
A half-cup of cooked Brussels sprouts contains 6 grams of carbs that is enough to make yourself fulfilled.
Benefits:
Brussels sprouts help to fight with many chronic diseases like cancer.
Options to Eat:
- Roasted Brussels Sprouts with Mustard dressing
- Maple Mustard Roasted Chicken with Brussels Sprouts
- Shaved Brussels Sprouts Salad