9 low-carb vegetables that are well worth adding to the menu - Walla! health

2021-08-05T04:49:58.331Z

There is no diet without a lot of vegetables, but there are vegetables that contain quite a few carbohydrates, so it is usually recommended to reduce their consumption. Here are 9 vegetables you can eat for free

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9 low-carb vegetables that are well worth adding to the menu

There is no diet without a lot of vegetables, but there are vegetables that contain quite a few carbohydrates, so it is usually recommended to reduce their consumption.

Here are 9 vegetables you can eat for free

If already a salad: 9 healthiest vegetables there are

To the full article

The definition of a low carb diet varies greatly.

It starts with less than 150 grams of carbs a day, and some of them go down to 20 grams a day.

There are a number of vegetables like potatoes or beets, which are considered full of carbs and less recommended in various diets.

As mentioned, whether you are on a low carb diet or not, eating more vegetables is always a great idea.

Here are some of the carb-poor vegetables you should include in your menu:

Red peppers

Full of important vitamins.

Red pepper (Photo: ShutterStock)

Red peppers contain antioxidants called carotenoids that may reduce inflammation, reduce the risk of cancer and protect cholesterol and fats from oxidative damage.

One cup (149 grams) of chopped red pepper contains 9 grams of carbohydrates, and 3 grams of dietary fiber.

Pepper provides 93 percent of the daily intake of vitamin A and three times the recommended daily intake of vitamin C, vitamins that are often lacking in low-carb diets.

Spinach

The carbohydrates are concentrated in the cooking of the vegetable.

Spinach (Photo: ShutterStock)

Spinach is full of vitamins as well as potassium and iron, which are very important for maintaining the health of blood cells and blood pressure.

One cup (30 grams) of spinach provides 56 percent of the amount of vitamin A we need per day, and the whole body's requirement for vitamin K.

Moreover, it is an excellent source of several vitamins and minerals.

One cup of cooked spinach (180 grams) provides 10 times the recommended daily intake of vitamin K. Spinach is also low in carbohydrates, but the carbohydrates become more concentrated as the leaves are cooked and lose their volume.

For example, a cup of cooked spinach contains 7 grams of carbohydrates with 4 grams of dietary fiber, while a cup of raw spinach contains a gram of carbohydrates with almost 1 gram of dietary fiber.

broccoli

King of vegetables.

Broccoli (Photo: ShutterStock)

Broccoli, a proud member of the cruciferous family that includes cauliflower and kale, has been defined for years as "superfood," and not just any food.

Studies show that broccoli may reduce insulin resistance in patients with type 2 diabetes. It is also considered effective in protecting against several cancers, including prostate cancer.

One cup (91 grams) of raw broccoli contains 6 grams of carbohydrates, and 2 grams of dietary fiber.

A cup of broccoli also provides 116 percent of daily vitamin K intake, 135 percent of vitamin C requirement and a good amount of folic acid, manganese and potassium.

In addition, broccoli is one of the richest vegetables in calcium, with a high rate of absorption and availability to the body.

mushrooms

Satisfactory as meat.

Mushrooms (Photo: ShutterStock)

Mushrooms are particularly low in carbohydrates: One serving (70 grams) of white raw mushrooms contains only 2 grams of carbohydrates, and one gram of dietary fiber.

In addition, a serving of uncooked mushrooms contains only 20 calories, has zero percent fat and very little sodium.

In stews they are known as an ingredient that evokes satiety as much as meat.

5 Healthy Reasons to Eat Mushrooms

Tomatoes

A fruit that is a vegetable.

Tomatoes (Photo: ShutterStock)

Tomatoes have a number of impressive health benefits.

Similar to avocados, they are technically considered fruits but are usually consumed as vegetables.

Tomatoes are low in carbohydrates for digestion.

One cup (149 grams) of cherry tomatoes contains 6 grams of carbohydrates, and 2 grams of dietary fiber.

Tomatoes are a good source of vitamins A, C and K. In addition, they are rich in potassium, which can help reduce blood pressure and reduce the risk of stroke.

The high lycopene content in them may help prevent various cancers.

Zucchini

Not getting enough credit.

Drained zucchini (Photo: Nimrod Saunders)

Zucchini is a popular and common vegetable that does not get enough credit because its taste is not strong.

Still - its health benefits are many: one cup (124 grams) of raw zucchini contains 4 grams of carbohydrates and one gram of dietary fiber.

Zucchini are also a good source of vitamin C.

lettuce

The queen of diets.

Lettuce (Photo: ShutterStock)

Anyone on a diet knows it, maybe too well, but lettuce is not just a diet food that is added to a salad, but a leafy vegetable that contributes to several other health elements in the body.

One large lettuce leaf contains 1 gram of carbohydrate, and half a gram of dietary fiber.

In addition, lettuce has proven benefits in reducing the risks of various chronic diseases and is also an excellent source of vitamin A - one cup of lettuce contains 81 percent of the recommended daily intake of this vitamin, in addition to some B vitamins and a fair amount of vitamin K and C.

In addition it contains folic acid and beta carotene, both powerful antioxidants.

Here are all the reasons to eat lettuce

Cucumbers

A refreshing and summery vegetable.

Cucumbers (Photo: ShutterStock)

Cucumber is a low-carb and very refreshing vegetable.

One cup (104 grams) of chopped cucumber contains 4 grams of carbohydrates, and less than 1 gram of dietary fiber.

Although cucumbers are not high in vitamins or minerals, they contain a compound called cucurbitacin E, which can have a beneficial effect on health.

The most prominent nutrient in cucumbers is vitamin K, which plays a vital role in maintaining bone health.

In addition, cucumbers contain dozens of types of antioxidants, which contribute to cardiovascular health.

Here are more reasons to eat cucumbers

Eggplant

Come well.

Eggplant (Photo: Dror Einav)

A serving of one cup (99 grams) of chopped and cooked eggplant contains 8 grams of carbohydrates, and 2 grams of dietary fiber.

Although eggplant does not contain many vitamins or minerals, animal studies suggest that eggplant may help lower cholesterol and also help improve other heart health markers.

It also contains an antioxidant known as nasunin in the purple pigment of its skin, which can help protect the brain.