- Carbohydrates are a necessary macronutrient for energy.
- How many carbs and what types you eat will depend on your needs and health conditions.
- Kale, broccoli, spinach, cauliflower, zucchini and Brussels sprouts are a few low-carb veggies.
The popularity of low-carb diets, like paleo and keto, might make you wonder if carbohydrates are healthy for you and if you should avoid them. The truth is, carbs are an essential nutrient and the primary energy source for the body. Cutting back on carbohydrates too much can reduce your energy levels and increase the risk of other symptoms, such as constipation, dizziness and headaches.
Certain conditions—like diabetes, insulin resistance and metabolic syndrome—require mindfulness regarding carb intake. It’s important to clarify that, unless recommended by their healthcare provider, individuals with these conditions shouldn’t avoid carbs altogether. Instead, the focus is on the type and amount of carbs to eat and what to pair with them. This will help manage blood sugar levels to prevent spikes and the impending crash.
While many people think of grains when discussing carbohydrates, this macronutrient can be found in many food groups. Dairy products, fruits, legumes, nuts and vegetables also contain this nutrient in varying amounts. We asked dietitians to help us identify which veggies are the lowest in carbs and discuss how people with chronic diseases can benefit from them.
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
Pictured Recipe: Maple-Roasted Brussels Sprouts with Bacon
1. Spinach
Spinach is not only used across cuisines, but it’s also loaded with nutrients. “Spinach is rich in iron, calcium, magnesium, potassium and several vitamins. It’s also a good source of folate, fiber and antioxidants,” says Crystal Scott, M.S., RDN.
Spinach may also help reduce disease risk. For example, evidence suggests that an antioxidant in spinach called alpha-lipoic acid reduces symptoms of metabolism-related diseases and diabetic neuropathy.
Scott recommends using spinach in omelets, soups and salads or lightly sautéing it with garlic and olive oil for a warm side dish. “The fiber content helps slow down the absorption of sugar in the bloodstream, preventing rapid spikes in blood sugar levels,” says Scott.
As far as carbs go, 1 cup of raw spinach has just 1 gram of carbs. Spinach is a great addition to soup, like our Chicken Spinach Soup with Fresh Pesto and Sausage, Spinach & Tortellini Soup. Or make spinach the star of the show in our Spinach Soup with Rosemary & Garlic.
2. Kale
Like spinach, kale is a leafy green packed with many vitamins and minerals. It’s a rich source of selenium, an essential mineral that helps your body make antioxidant enzymes, which help prevent cell damage.
One cup of kale has less than 1 gram of carbs. “Leafy greens like kale make a perfect addition for anyone with diabetes. Leafy greens are low in carbohydrates and have a minimal impact on blood sugar, making them a wonderful staple in a diabetic-friendly diet,” says Josten Fish, RD.
Fish recommends trying out these Kale Chips for a delicious and crunchy snack. Or make this Skillet Lemon Chicken & Potatoes for an easy weeknight dinner with even easier cleanup. If you’re looking for a salad that eats like a meal, give our Sweet Potato, Kale & Chicken Salad with Peanut Dressing a go.
3. Cauliflower
Thanks to it having just over 5 grams of carbs in one cup of raw, chopped cauliflower, the low-carb craze jumped all over this veggie, using it in everything from pizza crust to a mashed potato replacement. Cauliflower is packed with nutrients like folate, potassium, fiber and vitamins C and K. One study found that cauliflower is rich in a bioavailable antioxidant called protocatechuic acid (PCA), which protects against inflammation in diabetes. The study authors concluded that people with diabetes should eat foods with PCA daily to gain heart-health benefits.
Cauliflower is a great addition to any crudité, especially with a tasty dip, like our Chipotle Ranch Dressing. Cauliflower can also replace rice and pasta, as we do in our Cauliflower Rice and Cauliflower Mac & Cheese.
4. Zucchini
Another vegetable Scott recommends you include in your low-carb veggie rotation is zucchini. “Zucchini is a good source of vitamin C, potassium and folate. It’s also low in calories and provides fiber, which can aid in digestion,” says Scott. Additionally, since it’s lower in carbs, it won’t spike your blood sugar.
One cup of cooked zucchini has less than 5 grams of carbs. According to the American Diabetes Association, the glycemic load of zucchini is just 1, which is the best a food can score. “Glycemic load (GL) is a measure that takes into account both the glycemic index (GI) of a food and the amount of carbohydrates it contains in a typical serving,” explains Scott. “It provides a more accurate picture of how a specific food will affect blood sugar levels.”
While steamed zucchini is great, you can get creative with this low-carb vegetable by using it in place of pasta, as we do in our Shrimp Scampi Zoodles and Zucchini Lasagna Rolls with Smoked Mozzarella.
5. Artichokes
Registered dietitian Emily Tills, RD, recommends not only focusing on the amount of carbs but also choosing vegetables that are high in fiber. She points out that artichokes have more fiber than most other veggies on this list, with 10 grams per cup of artichoke hearts. “[Artichokes] offer a higher fiber content to create less of a blood sugar impact. Fiber slows down digestion and creates a steadier stream of energy into the bloodstream,” says Tills.
What would Spinach-Artichoke Dip be without artichokes? This low-carb veggie is also amazing as Smashed Artichokes with Lemon-Dill Aioli and Creamy Spinach-Artichoke Salmon.
6. Broccoli
Broccoli is a member of the Brassica family—known for its substantial health benefits. This veggie is packed with vitamins C and K, fiber, folate and potassium, with 1 cup of raw, chopped broccoli coming in at just 6 grams of carbs. Evidence suggests that brassicas are rich in selenium and have anti-diabetes effects by lowering inflammation in the body.
Scott recommends roasting broccoli in the oven after tossing it with olive oil, garlic and a pinch of red pepper flakes. You can also smash broccoli for our Crispy Smashed Broccoli with Balsamic & Parmesan, or make it a full meal by roasting it with chicken thighs, like in our Crispy Chicken Thighs with Broccoli.
7. Asparagus
Asparagus is another veggie with a low score of 1 in glycemic load, and Tills notes that it’s one of the highest-fiber vegetables with the lowest carbs. “Vegetables that have a low net-carb count will have a lesser impact on blood sugar levels,” says Tills. Asparagus fits the bill, with nearly half of the carbohydrates in asparagus due to its fiber. Case in point: Four asparagus spears have less than 3 grams of carbohydrates, of which 1.2 grams are fiber.
Gone are the days of mushy asparagus—or the opposite—stringy, woody asparagus. And you’ll find neither in our Garlic-Parmesan Asparagus and our Sheet-Pan Shrimp & Asparagus.
8. Brussels Sprouts
Fiber not only helps manage your blood sugar levels but provides tons of other benefits. This mighty nutrient can also help maintain healthy cholesterol numbers, reduce cancer risk and promote a healthy weight. Like our other top picks, Brussels sprouts are lower in carbs but packed with fiber. One cup of raw Brussels sprouts provides less than 8 grams of carbs and almost 4 grams of fiber.
While some enjoy Brussels sprouts simply steamed with a little butter, salt and pepper, there are so many other ways to enjoy these tiny cabbage-like veggies. Roasting or sautéing them gives them an amazing caramelization and brings out their natural sweetness. Try our Roasted Brussels Sprouts with Goat Cheese & Pomegranate or Roasted Brussels Sprouts with Kimchi Vinaigrette. You can also shave Brussels for an amazing raw salad, like our Shaved Brussels Sprouts Salad or use them in our Sheet-Pan Salmon & Shaved Brussels Sprouts.
Our Expert Take
Carbs are an essential nutrient and should be part of a healthy and balanced diet. People with certain conditions, like diabetes, may need to pay extra attention to how many and what types of carbs they consume throughout the day. These veggies with fewer carbs and plenty of fiber can provide sustained energy throughout the day. And with so many delicious ways to prepare them, you’ll never get bored.
