Every nutritionist advises that if we want to lose weight and create health that will be improved on a general level, the most important thing for us would be to consume plenty of fruits and vegetables.
It’s important to avoid processed foods because they don’t contain any nutrients. Fresh and natural products are the best.
Vegetables don’t contain carbohydrates, but they’re abundant in minerals and vitamins which we all need in order to have organs that will function well.
The regular consumption of vegetables will help you to:
- Increase the levels of antioxidants
- Decrease the risk of having stroke or high blood pressure
- Decrease the risk of bone loss and kidney stones
- Increases the ability to perform cognitive tests
- Decrease the risk of some types of cancer
- Decrease the risk of eye problems
- Decrease digestive problems
- Decrease the risk of type 2 diabetes
- Decrease the biomarkers for oxidative stress
- Decrease the risk of Alzheimer’s disease
The process of weight loss can be alleviated by doing some simple changes in our lifestyle and consuming more vegetables that are low in carbs is one of them.
The macronutrients present in beverages and food which offer calories are called carbohydrates. They can be found as a natural part in foods based on plants.
These macronutrients are important to our muscles as well as the central nervous system because they actually give it fuel. They’re the primary source of energy for our body, but they also cause the appearance of fat metabolism and they don’t allow the protein to be used as a source of energy.
We can distinguish between 2 types of carbohydrates:
- Disaccharides and monosaccharides also called simple carbs which are only created from 1 or 2 sugars: maltose, fructose, lactose, sucrose or galactose
- Polysaccharides also called complex carbohydrates with 3 or more sugars.
When simple carbohydrates break down, it’s done very quickly. They become simple sugars, so our blood sugar becomes increased very quickly. Eating foods rich in them can make us more susceptible to type 2 diabetes and heart disease. The other type of carbs, the complex ones, offer us energy on a steady level.
When we eat something full of them, our liver is the one that starts storing sugars that aren’t necessary as glycogen to our cells. The liver becomes full of them, so the excess present becomes stored as fat, so if we decrease the intake of carbohydrates, our body will start burning the stored fat more easily.
If you want to start consuming a low-carb diet, you should intake between 50 and 150 grams of carbohydrates every day, so according to this, you should intake from 200 to 600 calories every day that will be carbohydrates and the other ones should be from protein or fats.
Fiber vs. Carbohydrates
The type of resistant starch that isn’t digested by our body is called fiber. It helps us with our stool and bile, but it also makes the digestion of carbs slower, so there aren’t any blood sugar spikes. If we want to have a good digestive health as well as prevent various cancer types, we need to intake fiber frequently.
When you read a nutritional label, you’ll notice that the dietary fiber is together with the total content of carbohydrates. These aren’t digested by our body, so be careful. If you’re watching the intake of carbohydrates, extract the carbohydrates in fiber from the complete amount of carbohydrates present in one serving.
These Are Some Of The Best Low Carb Vegetables In Alphabetical Order:
|Vegetable||Total Carbs||Dietary Fiber||Sugars||Net Carbs||Main Nutrient||Calories|
|Acorn Squash||10||1.5||0||8.5||Vitamin C||40|
|Alfalfa sprout||2||2||0||0||Vitamin K||23|
|Baby Beet Greens||4||4||0||0||Vitamin K||22|
|Bamboo Shoots||5||2.2||3||2.8||Vitamin B6||27|
|Banana Pepper||5||3||2||2||Vitamin C||27|
|Bean sprout (Mung Bean)|
|Bell Peppers, Green||4.6||1.7||2.4||2.9||Vitamin C||20|
|Bell Peppers, Red||6||2.1||4.2||3.9||Vitamin C||31|
|Bell Peppers, Yellow||6||0.9||0||5.1||Vitamin C||27|
|Bitter Melon||4||0.8||0||3.2||Vitamin C||20|
|Bok Choy (Pak Choi)|
|Broccoli Rabe, Rapini||3||3||0||0||Vitamin K||22|
|Brussels Sprout||9||3.8||2.2||5.2||Vitamin K||43|
|Butterhead Lettuce||2||1||1||1||Vitamin K||13|
|Butternut Squash||12||2||2.2||10||Vitamin A||45|
|Celery Root (Celeriac)|
|Chi Qua||2||1.7||0.3||0.3||Vitamin A||15|
|Chicory greens||5||4||2||1||Vitamin K||23|
|Chicory root||18||1.5||9||16.5||Vitamin B6||72|
|Choy Sum||3.5||2||0||1.5||Vitamin C||23|
|Collard Greens||5||4||0.5||1||Vitamin K||32|
|Escarole, Curly Endive||3||3||0||0||Vitamin A||17|
|Gai Choy (Chinese Mustard Greens)||4.7||2.4||1.2||2.3||Vitamin C||23|
|Gai Lan (Chinese Broccoli)|
|Green Beans||7||3.4||0||3.6||Vitamin C||31|
|Iceberg Lettuce||2.9||1.3||0.8||1.6||Vitamin A||15|
|Jalapeno Pepper||7||2.8||4.1||4.2||Vitamin C||28|
|Kangkong (Water Spinach)|
|Lotus Root||17||4.9||0||12.1||Vitamin C||74|
|Mushroom, Brown (Italian or Crimini)|
|Mushroom, White (Button)|
|Mustard Greens||4.7||3.2||1.3||1.5||Vitamin K||27|
|Poblano Pepper||6.4||1.8||0||4.6||Vitamin A||27|
|Potato, Sweet||20||3||4||17||Vitamin A||86|
|Potato, White||17||2.2||0.8||14.8||Vitamin C||77|
|Scallion (Green Onion)|
|Snake Bean (Yardlong, Chinese Long Bean)|
|Spaghetti Squash||7||1.5||2.8||5.5||Vitamin A||31|
|Sugar Snap Peas(Snowpeas)|
|Summer Squash||3.4||1.1||2.2||2.3||Vitamin C||16|
|Tomatoes, Cherry||4||1||3||3||Vitamin C||18|
|Tomatoes, Green||5||1.1||4||3.9||Vitamin C||23|
|Tomatoes, Red||3.9||1.2||2.6||2.7||Vitamin C||18|
|Tomatoes, Yellow||3||0.7||0||2.3||Vitamin C||15|
|Tung Ho||3.9||3.9||0||0||Vitamin A||24|
|Water Chestnut||24||3||4.8||21||Vitamin B6||97|
|White Radish (Daikon)|
|Yellow Wax Beans||7||3||0||4||Vitamin C||31|
|Yu Choy Sum||3.5||0||0||3.5||Vitamin C||23|
|Yucca (Cassava)||38||2||2||36||Vitamin C||160|
We’re Also Offering You Some Tips On Consuming Low Carbs:
- Try to intake more low carb alternatives that are healthy for you. Eliminate the high-carb foods that you intake.
- In case you still eat foods high in carbs, eat fat and protein, too.
- Consume whole grains that are low in carbs and don’t use the refined type.
- Pair your food that might have an impact on our blood sugar with food that is with a low glycemic index, so that they are balanced.
- Consume more leafy foods.
- Make sure the portions you consume are controlled. For example, 1 cup filled with vegetables without starch and 2 cups filled with leafy vegetables low in carbs.
If you consume more of these vegetables low in carbs that we suggested for you, you’ll eliminate and burn a great part of the fat stored inside your body.