When starting a low carb or keto diet, you'll need some carb charts to help you make smart choices.
The Ultimate Guide To Carbs In Vegetables will guide you in choosing which vegetables are best to incorporate into your daily carb limit.
Take a look at the graphics below to see the carbs in vegetables, using the easy photo grid ... or print it out and keep it on your fridge.
Each value is the net carbs per 100g using cronometer.com Net carbs is the total carb value, minus the fibre.
Vegetables are definitely healthier (and a better choice) when preparing meals. However, it must be noted that different types of vegetables have different nutritional values.
Are vegetables keto?
Vegetables can be keto. It depends on quantity (how many carbs) and quality (the source).
No vegetables are off-limits. As long as you stay within your daily carb limits and are still making progress. However, many people choose to spend their carbs wisely on high protein foods or nutrient-dense dairy, nuts and seeds instead of starchy potatoes or carrots.
You need to be aware of the carbs in vegetables and account for them in your daily allowance. I occasionally enjoy a very small portion of nutrient-dense starchy root vegetables, but I prefer to bulk up meals with lower-carb vegetables.
Can you eat as many vegetables as you like?
When you decided to begin the low-carb or keto diet, the first thing that probably came to your mind is that you're going to eat a lot of vegetables to bulk up your meals. You might even have thought that you can eat as much as you want!
How many vegetables you enjoy will depend on your daily carb limit and whether you can tolerate large quantities of vegetables. Many can't and have decided to begin their carnivore diet instead. The carnivore diet is known as the ultimate elimination diet. Then they slowly reintroduce vegetables one at a time to see what they can tolerate.
Although vegetables are healthier and much better options for bulking up meals rather than bread, pasta or rice, you also need to be aware of the carbs in vegetables.
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Which vegetables are high carb?
Many ask "is this food keto", but no particular food "is keto", it's whether the amount of that food will keep you in nutritional ketosis or not.
You can see from the chart below, that root vegetables (vegetables that are grown underground) have the highest carbs. So those who follow the keto diet generally avoid these vegetables or only add them to the recipe in very small quantities
- sweet potatoes
But you also need to be aware of high carb vegetables grown ABOVE the ground such as:
If you really want to enjoy a higher-carb vegetable, especially with friends and family so you don't feel left out or not to offend your host, just have a small piece, truly enjoy and savor it, and don't go back for seconds.
Are vegetables healthy?
Vegetables are packed with fiber, micronutrients, and phytonutrients. They provide us with vitamins and minerals that processed and fortified food just cannot come close to.
One argument that many have with those of us who stop eating whole grains is that we will become deficient in nutrients and fiber. My counter-argument is that any loss of fiber of artificial fortified nutrients is more than made up with our increased intake of vegetables.
Additionally, we eat our vegetables with healthy fats which help make them more palatable (especially for children) and enhances the absorption of the fat-soluble vitamins A, D, E, and K.
When you eat low carb, the sandwiches and pasta dishes are long gone, but the volume of vegetables increases. Many vegetarians I know who have made the swap to a low-carb diet have commented that their vegetable intake has skyrocketed once they stopped basing their meals on pasta, rice, and whole grains.
Knowing the carbs in vegetables, just allows you to make an informed choice. Eating real, unprocessed food is the backbone of LCHF.
🥕Carbs in vegetable's chart
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The entire series of Ultimate Guides
- Ultimate Guide To Carbs In Food 0, 1, 2, 3, 4, 5 lists
- Ultimate Guide To Carbs In Fruit
- Ultimate Guide To Healthy Fats
- Ultimate Guide To Low Carb Sweeteners
- Ultimate Guide To Low Carb Flours
- Ultimate Guide To Carbs In Alcohol
- Ultimate Guide To Carbs In Beige Food
- Ultimate Guide To Coconut Flour vs Almond Flour
- Ultimate Guide To Carbs In Nuts And Seeds
- Ultimate Guide To Carbs In Sauces
Best recipes using low starch vegetables
Asparagus 2g net carbs per 100g
Cheesy baked asparagus is delicious and a dish the whole family will love. It can be served as a side dish, appetizer, or a small main meal.
Cabbage 3g net carbs per 100g
Avocado 2g net carbs per 100g
There are so many recipes to use avocado, simply on its own, stuffed with tuna mayonnaise or as my favorite, guacamole. But before you start any of them, watch my video "how to cut avocados the easy way". I never knew I cut them completely different from anyone I know.
Cauliflower 4g net carbs per 100g
An absolute staple in low-carb cooking is cauliflower rice. Don't let anyone tell you it's bland, they just haven't found the right recipe yet. I like to flavour mine intensely. For a curry, I will cook it in coconut cream and add some spices, for stir-fries, I might add some herbs or stir fry liquid that comes out as vegetables cook.
Lettuce 2g net carbs per 100g
For me, this is the ultimate low-carb and keto meal. Buffalo chicken is made in the slow cooker served in lettuce cups. It is delicious and easy to make. It's a firm family favorite in our house.
Zucchini 3g net carbs per 100g
Have you made zoodles yet? They are the perfect replacement for pasta. Packed with nutrition and fiber make these ribbons are so delightful in low-carb spaghetti bolognese. Another low-carb must-try recipe.
Spinach 1g net carbs per 100g
Spinach carbonara can be made with spinach, silverbeet, or any leafy green vegetable. It is flavored with bacon, garlic, and cream cheese to make for an incredibly tasty and satisfying side dish or even a main meal.
To make it vegetarian, simply omit the bacon.
Kale 4g net carbs per 100g
Kale pesto is a super way to use abundant basil and kale from the garden. Versatile as a dip or stirred through zoodles.
Brussels Sprouts 5g net carbs per 100g
Who doesn't love the sound of buttery bacon Brussels sprouts? There is a hint of orange and walnut in there (both are optional) but this has changed many Brussels sprouts hater, into a Brussels sprouts convert.
To make this vegetarian, omit the bacon and add garlic instead.
Pumpkin 6g net carbs per 100g
Slow cooker bacon and pumpkin soup is a great winter warmer. Just throw it all in the slow cooker, and dinner is ready when you come home. The coconut cream makes this soup especially filling.
To make a vegetarian version, don't add bacon but use extra vegetable stock, garlic, and nutmeg to flavor.
Leeks 12g net carbs per 100g
Leeks are higher in net carbs, but if you serve them as a chicken and leek pie, then you'll be enjoying a high protein meal too. You won't be able to overindulge. This is my absolute favorite way to enjoy leeks.
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