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Know Your Low-Carb Vegetables – A List By A Toronto Naturopath

Posted By on 28 June 2017

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Lettuce is a very low carb food.

Most people believe that eating vegetables is part of “eating low-carb”, but that is not necessarily true. Eating vegetables all the time is not an absolute guarantee that you will lose weight. So how do you can you tell if a vegetable is low-carb or not?

How to Tell If A Vegetable is Low Carb

Let’s say you are standing in a market, wondering which vegetable you should serve with your lean protein for dinner. The first thing that you need to do is look up the nutrition data of the selection on a database like The USDA Food Composition Database or the Government of Canada Health Canada Nutrient Data Page .

If you are on a low carb diet and want to lose weight, then you need to choose vegetables that contain less than 5 grams of carbs and keep your consumption below 20 grams of carb a day. A quick look at the percentage of carbs listed in the nutrient database will give you an idea of which vegetables are best to eat.

The All Star Low Carb List

All of vegetables below contain less than 5 grams of carbohydrates and are ideal to consume when you are on a weight loss diet. The calculations below are based on 100 grams (3 1 ounces) of a serving.

  • Lettuce has usually .5 grams of carbs per serving, but this can vary a bit, depending on what type of lettuce you are eating. However, in general you are pretty safe sticking with salad, as you would have to eat forty cups of to up your intake of carbs to over 20 grams.
  • Spinach, which contains only 1 gram of carbs, is the superstar low carb food on this food. It is extremely versatile and can be eaten raw, steamed or added to any egg dish.
  • Asparagus has only 1 gram of carbs and it helps you lose weight because it is also a bit of a diuretic food. Fib-rich asparagus is great when it is served steamed or added to eggs.
  • Avocado contains only 2 grams of carbs but it does contain fat and cholesterol. If you are on a fat-free eating program, you should probably avoid eating avocados but they are great for people on a low-carb diet. Additionally, the fat in an avocado is the good for you.
  • Green beans contain only 2 grams of carbs, and 2 grams of fiber and are delicious stir-fried, baked or steamed.
  • Eggplant contains 2 grams of carbs and is delicious baked or fried or cooked in stews.
  • Peppers tend to be between 2.5 and 3 grams and they are also very high in Vitamin C. Peppers can be stir-fried or eaten raw.
  • Zucchini contains only 3 grams of fat and can be spiralized into noodles to make a low carb pasta.
  • Cabbage is contains only 3 grams of carbs and it can be served raw in slaws, stir-fried or in Asian dishes.
  • Broccoli contains only 4 grams of fat, very filling and also contains a great deal of fiber.
  • Cauliflower contains only 4 grams of carbs and is great to serve as a substitute for rice or potatoes in a meal, especially if you steam them and mash them up.
  • Kale contains 4 grams of carbs and is great served in a salad with oranges, garlic and red onions. It is also great in any stir-fry or baked in the oven to serve up as a snack.
  • Brussels sprouts are on the edge of the 5 grams count of carbs, and are full of carbs and also, they are a natural source of B vitamins and protein. They are lowest in fat if served baked, but they can also be added to stir-fries.

If the vegetable is a bit higher in carbohydrates, then it is best to stay away from it.

Vegetables That Are A Bit Higher in Carbs

There are some vegetables that are a bit starchier and higher in carbohydrates than others. Among these are tomatoes, which can shoot up in carb content to more than 5%, if they are larger than a Ping-Pong ball. Eating more than one medium sized tomato, in a salad can easily lead to an overconsumption of carbs

Aside from tomato’s you should avoid eating:

  • Beets, which contain 5.6 grams of carbs
  • Parsnips, which contain 9 grams of carbs
  • Squash which contains 10 grams of carbs
  • Potatoes, which contain 12 grams of carbs
  • Sweet potatoes, which contain 17 grams of carbs

Stay Away from Peas, Corn, Beans, Lentils and Quinoa

Avoid eating:

  • Quinoa at 18
  • Baked beans at 16 grams
  • Corn at 15 grams
  • Lentils at 12 grams
  • Peas at 9 grams

Note that in all of these cases, eating much less of the carbohydrate can help curb your carb intake. For instance, if you love tomatoes, eating half of a large tomato, may be better than eating a whole one.

For more information about nutrition, Toronto weight loss or to book a consultation about anti-aging, naturopathic testing, weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at www.pinewoodhealth.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.

 

 

 

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