Let’s talk about…low-carb fruits and vegetables

Research indicates that getting enough fruits and vegetables each day can help to reduce the risk of cancer and other chronic diseases.

Fresh fruits and vegetables are generally low in fat and calories, but they contain various levels of carbohydrates and sugars.

Including low carb fruits and vegetables when following a carb-light dietary regimen can add vital nutrients to your diet without tipping the carb count in a direction that counteracts the healthful benefits of your low-carb diet.

Fruit tends to have a higher carbohydrate content than most vegetables, because of the naturally occurring sugars. When you’re limiting carbs, vegetables are an important source of nutrition. They are high in fiber and lower in overall calories per serving than any other food group. They also contain an array of healthy compounds such as vitamins, minerals, and phytochemicals.

In general, the higher the water content, the lower the carb content per standard serving.

Here’s a quick low carbohydrate fruit and veggie list:

 

 

 

 

 

 

 

Low Carb Vegetables

Serving size: ½ cup.

Vegetable:               Carbs:

Artichoke                    6.9

Asparagus (6)              2.4

Beans, green                2.9

Beets                            6.5

Bok choy                      0.7

Broccoli                        1.7

Brussels Spouts              7.6

Cabbage                          1.1

Carrot                               5.1

Cauliflower                       1.5

Celery                                0.8

Collard greens                    3.0

Cucumber                             1.8

Eggplant                                 2.0

Garlic (1 clove)                       1.0

Lettuce                                      0.5

Mushroom                                 1.0

Onion                                          4.0

Parsnip                                         9.0

Peas                                             6.5

Peppers, green                            3.4

Peppers, red                               3.3

Pickle (1medium)                        2.0

Pumpkin                                       6.3

Radish                                         0.5

Rutabaga                                      4.0

Spinach                                          0.2

Squash, yellow                               1.4

Tomato                                             3.2

Turnips                                              2.3

Zucchini (green squash)            3.3

 

 

 

 

 

Low Carb Fruit

Serving size: ¼ cup.

Fruit:                          Carbs:

Applesauce                     6.2

Apricot                             3.1

Avocado                            0.5

Cantaloupe                           3.0

Carambola/Starfruit               3.0

Cherries                                   4.2

Coconut                                   1.3

Grapes                                       6.7

Grapefruit                                    9.0

Honeydew                                    3.6

Kiwi                                              6.5

Lemon                                          3.8

Mango                                         6.3

Orange                                         12.9

Passionfruit                                    2.0

Peach                                            8.9

Pineapple                                       4.3

Plantain                                            12.0

Plum                                         7.6

Watermelon                                2.6

 

 

 

 

 

 

 

 

 

Low Carb Berries

Serving size: ¼ cup.

Berries:                            Carbs:

Acai Berry (1oz)                   5.0

Blackberries                           2.7

Blueberries                             4.1

Boysenberries                         13.0

Cranberries                               2.0

Currant                                      4.0

Elderberries                               4.0

Gooseberries                               9.0

Huckleberries (100g)                    8.0

Loganberry (100g)                         8.0

Pokeberry shoots                             1.0

Raspberries                                      1.5

Salmonberry (100g)                          8.0

Strawberries                                         1.8