Are you trying to figure out which fruits and vegetables are ideal for a low-carb diet? Add these nutrient-dense gems to your shopping cart.
Fruits and vegetables are essential for optimum health.
However, if you're going carb-free, certain types may help you lose weight quicker.
When you're on a low-carb diet, these nine fruits and vegetables can help keep things interesting:
1. Avocados
Avocado has a creamy texture and just 9 grammes of carbs per 100 grammes, making it an excellent choice.
"Avocados contain good fats, yet they're low carb," explains Nicole Moore, a dietician at Menu Concepts.
“Fats may make you feel satiated since they are highly filling.”
Avocados are also very nutritious since they are high in vitamins C, E, and K, as well as folate and fibre.
2. Mushrooms
Mushrooms add a lot to a dish since they are high in protein and have a low carb level in most kinds.
Pine mushrooms contain around 11g per 100g, button mushrooms have about 3g, shiitake mushrooms have about 7g, oyster mushrooms have about 6g, and king trumpet mushrooms have about 5g.
Nicole claims they may be used in place of bread in some meals.
“Some people use mushrooms to put their eggs on so they don't have to eat bread for the morning, or they use them as a burger bun,” she explains.
Mushrooms are also nutrient-dense, including beta-glucan, antioxidants, ergosterol, which when exposed to sunlight makes vitamin D, and ergothioneine, which helps protect cells.
3. Berries
Berries are at the top of the list of components for low carb and fantastic flavour.
"Blackberries, along with strawberries, will be your lowest in carbs," says Eat Play Thrive dietitian Vicky Kuriel.
Strawberries contain 8 grammes per 100 grammes, blackberries have 10 grammes, and blueberries have 14 grammes.
read also: 7 Foods To Avoid On A Low-Carb Diet
4. Zucchini
With just 3g of carbs per 100g, zucchinis are ideal for a low-carb diet.
"Zucchini noodles may be used as a pasta alternative," Vicky suggests.
You may also add flare to your vegetable fare by grilling, baking, or sautéing them.
5. Vegetables with green leaves
Leafy greens are all low-carb and may be used to produce a variety of delicious salads.
Extra minerals, such as iron and folate, are found in spinach, which is important for the health of red blood cells.
However, some, such as iceberg lettuce, are nutritionally deficient.
Collard greens contain 5 grammes of carbohydrates per 100 grammes, lettuce 2.9 grammes, kale 9 grammes, and spinach 4 grammes.
read also: Sunflower Oil Healthy?
6. Fruits of the citrus family
Citrus fruits like oranges, lemons, and limes are tangy and refreshing while still being low in carbohydrates.
Lemons contain the fewest carbs per 100g, with just 6g, limes have 11g, and oranges have 12g.
They're also high in vitamin C, which helps you avoid colds, prevent infections, and absorb iron.
7. Watermelon
On a hot day, how about a cool low-carb snack? Take a bite out of a juicy piece of watermelon.
It has 8g of carbs per 100g, but it also contains sugar, therefore Nicole cautions against overindulging.
8. Cauliflower
Cauliflower is not only low in carbs (5g per 100g), but it also offers a good substitute for carb-heavy meals like potatoes, pasta, rice, and bread, according to Nicole.
"Some individuals can tolerate cauliflower to a certain extent," she explains.
"If you eat too much of it, you may feel bloated or have stomach pains."
read also: What Is Refined Sugar?
9. Cabbage
This winter vegetable has a low carbohydrate content (about 6g per 100g) but a highly nutritious profile.
Fibre, potassium, and immune-boosting vitamin C, as well as antioxidants such as polyphenols, are all present.
These have been demonstrated to promote heart health as well as lower diabetes risk factors.
