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The 6 Best Low-Carb Vegetables

The 6 Best Low-Carb Vegetables. Vegetables are rich in vitamins and are low in calories. They are also very rich in minerals and other nutrients.

Tuesday, November 17, 2020

/ by Muhammad Irfan Yasin

Following is the list of 6 best Low-Carb vegetables which are frequently/easily available. 


Vegetables are rich in vitamins and are low in calories. They are also very rich in minerals and other nutrients which are important for health. 

In addition many vegetables are low in carbs but high in fiber, which makes them best and ideal for low-carb diets.

The Low-Carb diets have a wide variety of definitions. Most of them go under 50 grams of carbs per day also some of them consider as low as 20 grams of carbs per day.

Eating vegetables is excellent for health either you are on low-carb diet or not. 

Here are the 10 best low-carb vegetables that you should consider in your diet.

1. Bell Peppers



Bell Peppers are extremely nutritious, they are also called capsicum or sweet peppers.

They have a good quantity of antioxidants which are called carotenoids that help to  reduce inflammation, decrease the risks of cancer and helps cholesterol and fats protection from oxidative damage.

1 cup (149 grams) of chopped red pepper have 9 gm of carbs, 3 of them are fibers.

In this way we get 93% of Reference Daily Intake (RDI) of A Vitamin and 317% of C Vitamins, which are often lacked in every low-carb diets.


Orange, Yellow and Green bell peppers have varying contents of antioxidants but they have similar nutrients profile.

SUMMARY

Bell peppers contain big amount of vitamins A and C and anti-inflammation. They are composed of 6 gm of digestible (net) carbs per serving.

2. Broccoli

Broccoli is truly a super-food.

It is included in cruciferous family of vegetables. They include radishes, kale, Brussels sprouts and cabbage.

Studies have found that insulin resistance in type 2 diabetes may be decreased by broccoli.

1 cup (91 gm)of it contains just 6 gm of carbs, fiber are 2 of them.

Broccoli gives us more than 100% of RDI for C and K Vitamins.

SUMMARY

We get 4 gm of digestible carbs per serving from Broccoli. It can help avoid and prevent cancer and reduce insulin resistance. It is high in Vitamins K and C.

3. Asparagus

Asparagus is one of the delicious vegetables of spring.

1 cup (180 gm) of asparagus after cooking contains 8 gm of carbs, fiber is 4 of them. It is also an excellent source of A, C and K Vitamins. 

Studies after testing have found that it helps in stopping the growth of many types of cancer. Studies in mice also show that it helps to protect brain health and also to reduce anxiety.
 

SUMMARY

4 gm of digestible carbs are contained in per serving of Asparagus. It’s an excellent source of many vitamins like A, C and K and may help protect against several cancer types.

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4. Mushrooms

They are very low in carbs.

1 cup (70 gm) of raw and white mushrooms have just 12 gm of carbs, fiber is only 1 of them.

Mushrooms have very strong properties of anti-inflammation. 

A study in males who had metabolic syndrome shows that eating three and half ounces (100 gm) of white mushrooms for a period of 16 weeks leads to a big improvement in anti-inflammatory markers and anti-oxidants.
SUMMARY

One serving of mushrooms contains only 1 gram of digestible carbs. They help in anti-inflammation in people who have metabolic syndrome.

5. Avocados

Avocados very delicious and unique low-carb food.

Avocado is a fruit but they are normally used as vegetables. They have very low digestible carbs but are high in fats.

1 cup (150 gm) of chopped avocados when served has 13 gm carbs and fibers are 10 of them. 

They are also very rich in oleic acid which is a kind of mono-unsaturated fat that is beneficial for health. 

Some studies reveal that avocados help in lowering of LDL cholesterol and triglyceride levels.

Avocados are also excellent source of potassium, Vitamin C and folate.

Even though they are high-calorie food and are beneficial for weight loss and weight management. A study showed that over-weight people reported  that when they included just half of an avocado in their lunch felt fuller and had less desire for eating for the next 5 hours.
SUMMARY

Avocados contain only 3 grams of carbs in one serving. They enhance feelings of fullness. They are high in fats and fiber of heart-healthy.

6. Cauliflower

Cauliflower is considered one of the most versatile and famous low-carb vegetable that most of people love to eat.

It's taste is mild and it is also used as substitute for rice, potatoes and other foods which are high-carb.

1 cup (100 gm) of them have just 5 gm of carbs, 3 are fibers of these 5. It has high quantity of Vitamin K and you get 77% of RDI for Vitamin C.

As a cruciferous vegetable it is also associated with a reduced risk of cancer and heart disease.
SUMMARY

Cauliflower gives only 2 grams of digestible carbs in one serving. It also contains high amount of vitamins K and C and helps in preventing heart diseases and cancer.


 

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