44 Healthy Low-Carb Foods That Taste Incredible
Cutting carbs can have impressive benefits.
It has been shown to cause a significant reduction in hunger levels (1).
This tends to lead to automatic weight loss, without the need for calorie counting (2).
At least 23 studies have shown that low-carb diets generally cause more weight loss than low-fat diets, sometimes up to 2-3 times more (3, 4).
Cutting carbs can also have numerous other benefits for metabolic health (5).
This includes a reduction in blood sugar, blood pressure and triglycerides, higher HDL (the "good") cholesterol, and others (6, 7, 8, 9, 10).
Fortunately, eating low-carb does NOT have to be complicated.
Just base your diet around real foods that are low in carbs and you will lose weight and improve your health.
This is a list of 44 low-carb foods. Most of them are healthy, nutritious and incredibly delicious.
Under each food, I have listed the carb content for a standard serving, as well as the number of carbs in a 100 gram portion.
However, keep in mind that some of these foods are high in fiber, so sometimes the digestible ("net") carb content is even lower.
Eggs are among the healthiest and most nutritious foods on the planet.
They are loaded with all sorts of nutrients, including important brain nutrients and compounds that can improve eye health (11, 12).
Carbs: almost zero.
All types of meat are close to zero carb. One exception is organ meats like liver, which is about 5% carbs (13).
Beef is highly satiating and loaded with important nutrients like iron and B12. There are dozens of different types of beef, from ribeye steak to ground beef to hamburger.
Carbs: zero.
Like beef, lamb meat contains numerous beneficial nutrients, including iron and B12. Lamb is often grass-fed, and tends to be high in a beneficial fatty acid called conjugated linoleic acid, or CLA (14).
Carbs: zero.
Chicken is among the world's most popular meats. It is high in many beneficial nutrients, and an excellent source of protein.
If you're on a low-carb diet, then it may be a better choice to go for the fattier cuts, like the wings and thighs.
Carbs: zero.
Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters.
Bacon is a processed meat, so it definitely isn't a "health food." However, it is generally acceptable to eat moderate amounts of bacon on a low-carb diet.
Just try to buy your bacon locally, without artificial ingredients, and make sure not to burn your bacon when cooking it.
Carbs: zero. But read the label and avoid bacon that is cured with sugar.
Jerky is meat that has been cut into strips and dried. As long as it doesn't contain added sugar or artificial ingredients, then jerky can be a perfect low-carb snack food.
However, keep in mind that a lot of the jerky available at the store is highly processed and unhealthy. Your best bet is to make your own.
Carbs: Depends on the type. If it's just meat and seasoning then it should be close to zero.
Other Low-Carb Meats
- Turkey
- Veal
- Venison
- Bison
Fish and other seafoods tend to be incredibly nutritious and healthy.
They are particularly high in B12, iodine and omega-3 fatty acids, nutrients which many people don't get enough of.
Like meat, pretty much all fish and seafood contains next to no carbohydrate.
Salmon is among the most popular types of fish among health conscious individuals, for a good reason.
It is a type of fatty fish, meaning that it contains significant amounts of heart-healthy fats, in this case omega-3 fatty acids.
Salmon is also loaded with B12, iodine, and contains a decent amount of vitamin D3.
Carbs: zero.
Like salmon, trout is a type of fatty fish that is loaded with omega-3 fatty acids and other important nutrients.
Carbs: zero.
Sardines are oily fish that are generally eaten almost whole, with bones and everything.
Sardines are among the most nutrient-dense foods on the planet, and contain almost every single nutrient that the human body needs.
Carbs: zero.
It is a shame that shellfish rarely makes it to people's daily menus. However, they are among the world's most nutritious foods, ranking close to organ meats when it comes to nutrient density.
Shellfish tends to contain small amounts of carbohydrates.
Carbs: 4-5 grams of carbs per 100 grams of shellfish.
Other Low-Carb Fish and Seafood
- Shrimp
- Haddock
- Lobster
- Herring
- Tuna
- Cod
- Catfish
- Halibut
Most vegetables are low in carbs. Leafy greens and cruciferous vegetables are particularly low, with the majority of the carbs in them consisting of fiber.
On the other hand, starchy root vegetables like potatoes and sweet potatoes are high in carbs.
Broccoli is a tasty cruciferous vegetable that can be eaten both raw and cooked. It is high in vitamin C, vitamin K and fiber, and also contains potent cancer-fighting plant compounds.
Carbs: 6 grams per cup, or 7 grams per 100 grams.
Tomatoes are technically fruits/berries, but are usually eaten as vegetables. They are high in vitamin C and potassium.
Carbs: 7 grams in a large tomato, or 4 grams per 100 grams.
Onions are among the tastiest plants on earth, and add powerful flavor to recipes. They are high in fiber, antioxidants and various anti-inflammatory compounds.
Carbs: 11 grams per cup, or 9 grams per 100 grams.
Brussels sprouts are highly nutritious vegetables, related to broccoli and kale. They are very high in vitamin C and vitamin K, and contain numerous beneficial plant compounds.
Carbs: 6 grams per half cup, or 7 grams per 100 grams.
Cauliflower is a tasty and versatile vegetable that can be used to make all sorts of interesting things in the kitchen. It is high in vitamin C, vitamin K and folate.
Carbs: 5 grams per cup, and 5 grams per 100 grams.
Kale is a very popular vegetable among health-conscious individuals. It is loaded with fiber, vitamin C, vitamin K and carotene antioxidants. Kale has numerous health benefits.
Carbs: 7 grams per cup, or 10 grams per 100 grams.
Eggplant is another fruit that is commonly consumed as a vegetable. It has many interesting uses, and is very high in fiber.
Carbs: 5 grams per cup, or 6 grams per 100 grams.
Cucumber is a popular vegetable with a mild flavor. It consists mostly of water, with a small amount of vitamin K.
Carbs: 2 grams per half cup, or 4 grams per 100 grams.
Bell peppers are popular fruits/vegetables with a distinct and satisfying flavor. They are very high in fiber, vitamin C and carotene antioxidants.
Carbs: 9 grams per cup, or 6 grams per 100 grams.
Asparagus is a highly delicious spring vegetable. It is very high in fiber, vitamin C, folate, vitamin K and carotene antioxidants. It is also very high in protein compared to most vegetables.
Carbs: 3 grams per cup, or 2 grams per 100 grams.
Green beans are technically legumes, but they are usually consumed in a similar manner as vegetables.
Calorie for calorie, they are extremely high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium and potassium.
Carbs: 8 grams per cup, or 7 grams per 100 grams.
Mushrooms technically aren't plants, but edible mushrooms are often categorized as vegetables. They contain decent amounts of potassium, and are high in some B-vitamins.
Carbs: 3 grams per cup, and 3 grams per 100 grams (white mushrooms).
Other Low-Carb Vegetables
- Celery
- Spinach
- Zucchini
- Swiss chard
- Cabbage
With the exception of starchy root vegetables, pretty much all vegetables are low in carbs. You can eat a lot of vegetables without going over your carb limit.
Even though fruits are generally perceived as being healthy, they are highly controversialamong low-carbers.
That's because most fruits tend to be high in carbs compared to vegetables.
Depending on how many carbs you are aiming for, you may want to restrict your fruit intake to 1-2 pieces per day.
However, this does not apply to fatty fruits like avocados or olives. Low-sugar berries, such as strawberries, are also excellent.
The avocado is a unique type of fruit. Instead of being high in carbs, it is loaded with healthy fats.
Avocados are also extremely high in fiber and potassium, and contain decent amounts of all sorts of other nutrients.
Carbs: 13 grams per cup, or 8.5 grams per 100 grams.
Keep in mind that the majority (about 78%) of the carbs in avocado are fiber, so it contains almost no digestible ("net") carbs.
The olive is another delicious high-fat fruit. It is very high in iron and copper, and contains a decent amount of vitamin E.
Carbs: 2 grams per ounce, or 6 grams per 100 grams.
Strawberries are among the lowest carb and most nutrient-dense fruits you can eat. They are very high in vitamin C, manganese and various antioxidants.
Carbs: 11 grams per cup, or 8 grams per 100 grams.
Grapefruits are citrus fruits that are related to oranges. They are very high in vitamin C and carotene antioxidants.
Carbs: 13 grams in a half grapefruit, or 11 grams per 100 grams.
The apricot is an incredibly delicious fruit. Each apricot contains little carbohydrate, but plenty of vitamin C and potassium.
Carbs: 8 grams in 2 apricots, or 11 grams per 100 grams.
Other Low-Carb Fruits
- Lemons
- Kiwi
- Oranges
- Mulberries
- Raspberries
Nuts and seeds are very popular on low-carb diets. They tend to be low in carbs, but high in fat, fiber, protein and various micronutrients.
Nuts are often eaten as snacks, but seeds are rather used for adding crunch to salads or recipes.
Nut flours and seed flours (such as almond flour, coconut flour and flax seed meal) are also often used to make low-carb breads and other baked foods.
Almonds are incredibly tasty and crunchy. They are loaded with fiber, vitamin E and are among the world's best sources of magnesium, a mineral that most people don't get enough of.
Additionally, almonds are incredibly filling, and have been shown to promote weight loss in some studies (15, 16).
Carbs: 6 grams per ounce, or 22 grams per 100 grams.
The walnut is another delicious type of nut. It is particularly high in the omega-3 fatty acid ALA, and also contains various other nutrients.
Carbs: 4 grams per ounce, or 14 grams per 100 grams.
Peanuts are technically legumes, but tend to be prepared and consumed like nuts. They are very high in fiber, magnesium, vitamin E and various important vitamins and minerals.
Carbs: 5 grams per ounce, or 16 grams per 100 grams.
Chia seeds are currently among the world's most popular health foods. They are loaded with many important nutrients, and can be used in all sorts of low-carb friendly recipes.
Chia seeds are extremely high in fiber, and may be the richest source of dietary fiber on the planet.
Carbs: 12 grams per ounce, or 44 grams per 100 grams.
However, keep in mind that about 86% of the carbs in chia seeds are fiber, so in reality they contain very few digestible ("net") carbs.
Other Low-Carb Nuts and Seeds
- Hazelnuts
- Macadamia nuts
- Cashews
- Coconuts
- Pistachios
- Flax seeds
- Pumpkin seeds
- Sunflower seeds
If you tolerate dairy, then full-fat dairy products are excellent low-carbohydrate foods. Just make sure to read the label and avoid anything with added sugar.
Cheese is among the tastiest low-carbohydrate foods, and can be eaten both raw and in all sorts of delicious recipes. It goes particularly well with meat, such as on top of a burger (without the bun, of course).
Cheese is also highly nutritious. A single thick slice of cheese contains a similar amount of nutrients as an entire glass of milk.
Carbs: 0.4 grams per slice, or 1.3 grams per 100 grams (cheddar).
Heavy cream contains very little carbohydrate and protein, but is high in dairy fat. Some low-carbers put it in their coffee, or use it in recipes. A bowl of berries with some whipped cream can be a delicious low-carb dessert.
Carbs: 1 gram per ounce, or 3 grams per 100 grams.
Full-fat yogurt is exceptionally healthy. It contains many of the same nutrients as whole milk, but yogurt with live cultures is also loaded with beneficial probiotic bacteria.
Carbs: 11 grams per 8 ounce container, or 5 grams per 100 grams.
Greek yogurt, also called strained yogurt, is very thick compared to regular yogurt. It is very high in many beneficial nutrients, especially protein.
Carbs: 6 grams per container, or 4 grams per 100 grams.
There are many healthy fats and oils that are acceptable on a low-carb, real food-based diet.
Just make sure to avoid refined vegetable oils like soybean oil, corn oil and others, because these are very unhealthy when consumed in excess.
Once demonized for the high saturated fat content, butter has been making a comeback. Choose grass-fed butter if you can, it is higher in some nutrients.
Carbs: zero.
Extra virgin olive oil is the healthiest fat on the planet. It is a staple ingredient on the heart-healthy Mediterranean diet.
It is loaded with powerful antioxidants and anti-inflammatory compounds, and has impressive benefits for cardiovascular health.
Carbs: zero.
Coconut oil is a very healthy fat, loaded with medium-chain fatty acids that have powerful beneficial effects on metabolism. They have been shown to reduce appetite, boost fat burning and help people lose belly fat (17, 18, 19, 20).
Carbs: zero.
Other Low-Carb Friendly Fats
- Avocado oil
- Lard
- Tallow
Most sugar-free beverages are perfectly acceptable when eating low-carb.
Keep in mind that fruit juices are very high in sugar and carbs, and should definitely be avoided.
Water should be your go-to beverage, no matter what the rest of your diet consists of.
Carbs: zero.
Despite having been demonized in the past, coffee is actually very healthy.
It is the biggest source of antioxidants in the diet, and coffee drinkers have been shown to live longer and have a lower risk of several serious diseases, including type 2 diabetes, Parkinson's disease and Alzheimer's (21, 22, 23, 24, 25, 26).
Just make sure not to add anything unhealthy to your coffee. Black is best, but some full-fat milk or heavy cream is fine as well.
Carbs: zero.
Tea, especially green tea, has been studied quite thoroughly and shown to have all sorts of impressive health benefits. It may also boost fat burning slightly (27, 28).
Carbs: zero.
Club soda is pretty much just water with added carbon dioxide. It is perfectly acceptable as long as there is no sugar in it. Read the label to make sure.
Carbs: zero.
This may surprise some people, but quality dark chocolate is actually the perfect low-carb treat.
Just make sure to choose real dark chocolate with a 70-85% cocoa content (or higher), then it won't contain much sugar.
Dark chocolate has numerous benefits, such as improved brain function and reduced blood pressure (29, 30). Studies also show that dark chocolate eaters have a much lower risk of heart disease (31).
Carbs: 13 grams per 1-ounce piece, or 46 grams per 100 grams. This depends on the type, so make sure to read the label.
Keep in mind that about 25% of the carbs in dark chocolate are fiber, so the total digestible carb content is lower.
There is an endless variety of delicious herbs, spices and condiments that you can eat. Most of them are very low in carbs, but pack a powerful nutritional punch and help add flavor to meals.
Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard and oregano.
There is an endless variety of delicious low-carbohydrate foods out there.
You can find more below about low-carb eating, including a meal plan, recipes and numerous tips.
The 21 Best Low-Carb Vegetables
Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.
In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.
The definition of a low-carb diet varies widely, but most are under 150 grams of carbs per day, and some go as low as 20 grams per day.
Whether or not you're on a low-carb diet, eating more vegetables is always a great idea.
Here is a list of the 21 best low-carb vegetables to include in your diet.
Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.
They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage (1, 2, 3).
One cup (149 grams) of chopped red pepper contains nine grams of carbs, three of which are fiber (4).
It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.
Green, orange and yellow bell peppers have similar nutrient profiles, although red pepper is highest in certain antioxidants.
BOTTOM LINE:Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (“net”) carbs per serving.
Broccoli is a true superfood.
It's a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.
Studies show broccoli may decrease insulin resistance in type 2 diabetics. It's also thought to protect against several types of cancer, including prostate cancer (5, 6, 7).
One cup (91 grams) of raw broccoli contains 6 grams of carbs, two of them fiber (8).
It also provides more than 100% of the RDI for vitamins C and K.
BOTTOM LINE:Broccoli contains 4 grams of digestible carbs per serving. It's high in vitamins C and K, may reduce insulin resistance and help prevent cancer.
Asparagus is a delicious spring vegetable.
One cup (180 grams) of cooked asparagus contains 8 grams of carbs, four of which are fiber. It's also a good source of vitamins A, C and K (9).
Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety (10, 11, 12, 13, 14).
BOTTOM LINE:Asparagus contains 4 grams of digestible carbs per serving. It's a good source of several vitamins and may help protect against certain types of cancer.
Mushrooms are extremely low in carbs.
A one-cup (70-gram) serving of raw white mushrooms contains just 2 grams of carbs, 1 of which is fiber (15).
What's more, they've been shown to have strong anti-inflammatory properties (16).
In a study of men with metabolic syndrome, eating 100 grams (3.5 ounces) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers (17).
BOTTOM LINE:Mushrooms contain 1 gram of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome.
Zucchini is a popular vegetable and the most common type of summer squash. Summer squash has a long shape and soft skin that can be eaten.
In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.
One cup (124 grams) of raw zucchini contains 4 grams of carbs, one of them fiber. It's a good source of vitamin C, providing 35% of the RDI per serving (18).
Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.
BOTTOM LINE:Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.
Spinach is a leafy green vegetable that provides major health benefits.
Researchers report that it can help prevent damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration (19, 20, 21).
What's more, it's an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K (22).
Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.
For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber (22, 23).
BOTTOM LINE:Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.
Avocados are a unique and delicious food.
Although technically a fruit, avocados are typically consumed as vegetables. They're also high in fat and contain very few digestible carbs.
A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber (24).
Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels (25, 26).
They're also a good source of vitamin C, folate and potassium.
Although avocados are a fairly high-calorie food, they may be beneficial for weight management. In one study, overweight people who included half an avocado at lunch reported feeling fuller and had less desire to eat over the next five hours (27).
BOTTOM LINE:Avocados provide 3 grams of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber.
Cauliflower is one of the most versatile and popular low-carb vegetables.
It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
One cup (100 grams) of raw cauliflower contains 5 grams of carbs, three of which are fiber. It's also high in vitamin K and provides 77% of the RDI for vitamin C (28).
Like other cruciferous vegetables, it's also associated with a reduced risk of heart disease and cancer (29, 30).
BOTTOM LINE:Cauliflower contains 2 grams of digestible carbs per serving. It is also high in vitamins K and C, and may help prevent heart disease and cancer.
Green beans are sometimes referred to as snap beans or string beans.
They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes do.
A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs, four of which are from fiber (31).
They're high in the green pigment known as chlorophyll, which animal studies suggest may help protect against cancer (32).
In addition, they contain carotenoids, which are associated with improved brain function during aging (33).
BOTTOM LINE:Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.
Lettuce is one of the lowest-carb vegetables around.
One cup (47 grams) of lettuce contains 2 grams of carbs, one of which is fiber (34).
Depending on the type, it may also be a good source of certain vitamins.
For instance, romaine and other dark-green varieties are rich in vitamins A, C and K. They're also high in folate.
Folate helps decrease levels of homocysteine, a compound known to increase heart disease risk. In one study of 37 women, consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet (35).
BOTTOM LINE:Lettuce contains 1 gram of digestible carbs per serving. It's high in several vitamins, including folate, which may lower heart disease risk.
Garlic is known for its beneficial effects on immune function.
Studies have found that it may boost resistance to the common cold virus and decrease blood pressure (36, 37, 38).
Although it's a high-carb vegetable by weight, the amount typically consumed at a sitting is very low due to its strong taste and aroma.
One clove (3 grams) of garlic contains 1 gram of carbs, part of which is fiber (39).
BOTTOM LINE:Garlic contains 1 gram of digestible carbs per clove. It may reduce blood pressure and improve immune function.
Kale is a trendy vegetable that's also extremely nutritious.
It's loaded with antioxidants, including quercetin and kaempferol.
These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases (40, 41, 42).
One cup (67 grams) of raw kale contains 7 grams of carbs, one of which comes from fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C (43).
A high intake of vitamin C has been shown to improve immune function and increase the skin's ability to fight damaging free radicals, which can speed up the aging process (44, 45).
BOTTOM LINE:Kale contains 6 grams of digestible carbs per serving. It’s high in antioxidants and has more than 100% of the RDI for vitamins A and C.
Cucumbers are low in carbs and very refreshing.
One cup (104 grams) of chopped cucumber contains 4 grams of carbs with less than 1 gram from fiber (46).
Although cucumbers aren't very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.
Results from test-tube and animal studies suggest it has anti-cancer and anti-inflammatory properties and may protect brain health (47, 48, 49).
BOTTOM LINE:Cucumbers contain just under 4 grams of digestible carbs per serving. They may help protect against cancer and support brain health.
Brussels sprouts are another delicious cruciferous vegetable.
A half-cup (78-gram) serving of cooked Brussels sprouts contains 6 grams of carbs, two of which are fiber (50).
It also provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.
What's more, controlled human studies suggest that eating Brussels sprouts may reduce risk factors for cancer, including colon cancer (51, 52).
BOTTOM LINE:Brussels sprouts contain 4 grams of digestible carbs per serving. They're high in vitamins C and K and may help reduce cancer risk.
Celery is extremely low in digestible carbs.
A one-cup (101-gram) serving of chopped celery contains 3 grams of carbs, 2 of which are fiber. It's a good source of vitamin K, providing 37% of the RDI (53).
In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping to treat cancer (54).
BOTTOM LINE:Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which may have anti-cancer properties.
Tomatoes have a number of impressive health benefits.
Like avocados, they are technically fruits but usually consumed as vegetables.
They're also low in digestible carbs. One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, two of which are fiber (55).
Tomatoes are a good source of vitamins A, C and K. In addition, they're high in potassium, which can help reduce blood pressure and decrease stroke risk (56).
They've also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer (57, 58).
Cooking tomatoes increases lycopene content, and adding fats such as olive oil during cooking has been shown to boost its absorption (59).
BOTTOM LINE:Tomatoes contain 4 grams of digestible carbs per serving and are high in vitamins and potassium. They may help protect heart health and reduce cancer risk.
Radishes are low-carb vegetables with a sharp, peppery taste.
One cup (116 grams) of raw sliced radishes contains 4 grams of carbs, two of which are fiber (60).
They're fairly high in vitamin C, providing 29% of the RDI per serving.
Radishes are one of the Brassica vegetables, which have been shown to reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen (61).
BOTTOM LINE:Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.
Onions are a tasty and nutritious vegetable.
Although they are fairly high in carbs by weight, they're usually consumed in small amounts because of their robust flavor.
A half cup (58 grams) of sliced raw onions contains 6 grams of carbs, one of which is fiber (62). Onions are high in the antioxidant quercetin, which may lower blood pressure (63).
One study of overweight and obese women with polycystic ovary syndrome (PCOS) found that red onion consumption reduced LDL cholesterol levels (64).
BOTTOM LINE:Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.
Eggplant is a common vegetable in many Italian and Asian dishes.
A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, two of which are fiber (65).
It's not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health (66).
It also contains an antioxidant known as nasunin in the purple pigment of its skin. Researchers have reported that nasunin helps reduce free radicals and may protect brain health (67).
BOTTOM LINE:Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.
Cabbage has some impressive health benefits.
As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer (68, 69).
One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs, three of which are fiber (70).
It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.
BOTTOM LINE:Cabbage contains 2 grams of digestible carbs per serving. It's high in vitamins C and K and may reduce the risk of certain cancers.
Artichokes are delicious and nutritious.
One medium-sized globe artichoke (120 grams) contains 14 grams of carbs.
However, 10 grams come from fiber, making it very low in digestible (net) carbs (71).
A portion of the fiber is inulin, which acts as a prebiotic that feeds the healthy gut bacteria (72).
What's more, artichokes may protect heart health. In one study, when people with high cholesterol drank artichoke juice, they experienced a reduction in inflammatory markers and improvement in blood vessel function (73).
BOTTOM LINE:Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health.
There are many tasty vegetables that can be included on a low-carb diet.
In addition to being low in carbs and calories, they may also reduce disease risk and improve your overall health and well-being.
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