15 Low-Carb Vegetables That Dietitians Love


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Eat vegetables. It’s something that most have heard of since they were old enough to hold a fork, and if you’re a parent, you’ll probably tell your kids all the time. Although we I know Eating vegetables is important, it’s not something most of us are very good at. According to the Centers for Disease Control and PreventionOnly 10 percent of adults meet the recommended daily intake of fruits and vegetables.

While all vegetables are full of beneficial nutrientsLow-carb vegetables in particular are a great way to make a meal more filling without dramatically increasing the calorie content. “Vegetables are full of health-promoting vitamins and minerals, as well as satiating fiber. They’re a perfect addition to help build a healthy dish, without adding a lot of extra calories.” Keri Ganz, MS, RDN, CDNa registered dietitian, and author small change diet and podcast host Kerry Report.

“Vegetables are generally divided into two groups, starchy and non-starchy vegetables,” he says. Stephanie Sassos, MS, RDN, CDN, a registered dietitian and deputy director of the Nutrition Lab at the Good Housekeeping Institute. Sassos explains that starchy vegetables are usually higher in carbohydrates and lower in fiber than their non-starchy counterparts. She also noted that starchy vegetables tend to affect blood sugar levels more.

It is worth remembering that all vegetables are nutritious. “We know that a diet rich in products can help reduce the risk of a number of chronic diseases, from heart disease to certain types of cancers,” Sassus says. “Vegetables in general are packed with a variety of vitamins, minerals, antioxidants, fiber, and more, making them an essential part of a healthy diet.” If you’re looking to increase your intake of low-carb vegetables in particular, there’s no shortage to choose from. Do you need some ideas? How about 15.

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“Leafy greens, such as spinach, romaine, kale, and kale, are a good source of antioxidants that help protect the body from free radicals,” says Gans. free strays They are the atoms that destroy cells and it is impossible to escape from them; They are into air pollution, chemicals and even the sun’s UV rays. Over time, exposure to free radicals can damage the cells of the body, which can negatively affect health. Consider foods rich in antioxidants, such as leafy greens, which are a protective shield. “Dark leafy greens in particular provide bone-boosting calcium and heart-healthy folate,” Gans adds, pointing out two other health benefits of this low-carb food.

There’s a reason why spiralized zucchini has become a popular way to cut back on carbs instead of traditional pasta; A medium zucchini contains only six grams of carbohydrates. “Zucchini Noodles I make a great swap with spaghetti and lasagna in many recipes, which helps keep blood sugar levels at bay,” says Sassos. Pumpkin is a good source of fiber that promotes digestive health, and also contains vitamin C that supports the immune system, says Sassos. .

Broccoli is another low-carb vegetable that supports the immune system. “a cup of Broccoli “It has more vitamin C than an orange,” says Sassos. Impressive, isn’t it? It also says that broccoli contains Lutein and zeaxanthinwhich are essential for eye health. That’s not all, either. Jans adds that broccoli contains vitamins e And the KBoth help protect against chronic diseases.

Cauliflower, a close relative of broccoli, has many nutritional benefits without significantly increasing the carbohydrate content of your meal. Like broccoli, Gans says cauliflower contains vitamins C, E, and K. In fact, one serving of cauliflower contains the recommended daily amount of vitamin C.

mushroom Truly a charm – even if they’re from the shiitake, buttons, and portobello set. “Many mushrooms contain vitamin D, which sets them apart from other vegetables,” Gans says, adding that vitamin D is needed for calcium absorption.

Whether you enjoy stuffed sweet peppers, spiced or mixed with dipThey’ll do a huge favor for your immune system – they’re full of Vitamin C. “They are also rich in carotenoids, another antioxidant with anti-inflammatory properties, so bell peppers may also help reduce the risk of heart disease and certain types of cancer.

Asparagus is another low-carb vegetable that is particularly beneficial for cardiovascular health. It is also associated with lowering bad cholesterol. Sassus offers a pro tip on keeping asparagus fresh: Wrap the edges of the stems in a damp paper towel and place them in a plastic bag before transferring them to the refrigerator. This will help them last longer. This way, you will have more time to do Roasted asparagus with feta cheese Or enjoy vegetables in other delicious ways.

Celery isn’t just a medium for peanut butter or a bloody mary garnish; It’s a low-carb, low-calorie way to increase your fiber content. Celery also contains apigenina flavonoid that research shows can play a role in preventing breast cancer cells from preventing their death by turning them into normal cells that die as scheduled,” says Sassos.

With a water content of around 96 percent, cucumbers are among the most hydrating vegetables you’ll find in the produce section. Its hydrating benefits combined with its antioxidant content make it a great beauty food This is good for your skin. “Look for a solid option that is dark green and heavy in size,” says Sassus. This indicates that the vegetables are in their prime and rich in nutrients.

“Some of the nutrients in cabbage and other cruciferous vegetables may help prevent some types of cancer,” Sassus says. to this point, One scientific study A lower incidence of breast cancer was found among people in the United States from Poland who ate cabbage and sauerkraut regularly as they were growing up versus Americans who did not eat these foods regularly when they were younger.

Although avocados satiate the body, they are not very high in carbohydrates. Half an avocado contains about 8.5 grams. Avocados themselves do not contain cholesterol and trans fats an act It may help to getbad cholesterol Sassus says. “according to the Hass Avocado BoardAvocados are also the richest known source of phytosterols, which are important cholesterol-lowering compounds.” This means that they are other low-carb plants (well, technically a fruit), which you can add to your list of heart-healthy foods.

Football They’ve become a staple on the trendy restaurant menu and adding them to your meal can be a great way to get a good fiber meal before your entry. One serving contains just eight grams of carbohydrates and eating it regularly supports your digestive system, immune health, and heart health. If you’re buying Brussels sprouts to cook at home, look for hard, pressed, and light green cabbage. “Remember that the leaves ripen faster than the pulp, so cut them in half or quarter when roasting or cut an ‘X’ at the bottom of the stem if you are blanching them whole,” Sassus says.

beet They are another low-carb vegetable that Sassos says are worth including in your meals. Beets in particular are a good source of potassium, a key nutrient for both heart and nervous system health. It is also a good source of folic acid, which is important for cellular health. Not sure what to do with your beets? Try merging them into a file Fettuccine with hazelnuts and goat cheese.

“All vegetables, no matter how many carbs, should be part of a healthy eating plan,” Gans says. If you don’t like steamed vegetables, she encourages you to try cooking them in different ways, such as grilling, roasting, or lightly frying. Then incorporate it into foods you love, such as pasta sauces, stews, soups, or omelets.

Bookmark a list of 15 highlighted low-carb vegetables here and make it a culinary goal while picking a new one each week. Not only will your meals be tastier, you’ll increase your intake of fiber and other nutrients in the process.

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Emily Lawrence Freelance writer and certified health coach. She specializes in writing on issues of mental health, fitness, healthy food, and social justice. Emily spent six years as an editor and writer at Well + Good covering everything from food trends to serious issues like America’s opioid crisis, gun violence, and sexually abused women in hospitals. She has also worked for Seventeen, Elle and Twist magazines. Her work can be regularly viewed online for publications including Forbes, Parade, Shape and the Huffington Post. Emily lives in Raleigh, North Carolina with her cat, Evie.

As a registered dietitian, Stephanie Sassos Dedicated to evidence-based nutrition reporting. It takes the pulse of the latest nutrition research and trends, translating for readers the scientifically backed principles that are worth incorporating into a healthy lifestyle (and which fads are worth avoiding). She believes in the power of a plant-based diet and is passionate about finding ways to incorporate nutritious products into your daily meals and recipes.

Keri Gans, MS, RDN, CDNHe is a certified dietitian and nutritionist. she is an author small change diet and podcast host The Keri Report. As a health food expert, Gans is a regular contributor to US News & World ReportAnd the appearance And the Forbes Health.

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