If you want to go low-carb or keto, it’s a good idea to limit carbs that are from refined grains and sugars, but a healthy diet includes quality carbohydrates like whole grains, legumes, lentils and vegetables. Vegetables don't only provide vitamins and minerals, but can also replace the fiber from foods such as grains and beans, which are often cut from low-carb diets. Low-carbohydrate diets have been found to benefit blood sugar management and may have a beneficial impact on brain health and weight. When people eat a primarily plant-based diet, studies found it can help reduce the risk of heart disease and cancer. Additionally, plant-based diets appear to be better for the environment, with a reduced impact on greenhouse gasses. Putting together a plant-based and low carbohydrate diet could be a powerful approach to maintaining your health. Harvard studied the dietary patterns of more than 120,000 people over 16 years and found that a low-carbohydrate diet composed of plant-based proteins and fats helped to limit weight gain in the long term. Another study, published in the Archives of Internal Medicine, found that plant-based ketogenic diets help reduce body weight and improve cholesterol levels. Maintaining a plant-based, ketogenic diet may be challenging, but there are lots of healthy options. Here are 23 low-carb vegetables to try. (Note: The total carbs for a serving of each vegetable is the net carbs, which is total carbs minus fiber). Asparagus (2.4 net carbs per cup) Asparagus is an antioxidant-rich vegetable, and just one cup of asparagus provides potassium, calcium and folate. And asparagus may also have a unique advantage in promoting better gut health. A 2023 study found that asparagus byproducts contributed to better microbiota proliferation. It’s an excellent side to main dishes, but you may have noticed that when you eat it, it causes your urine to smell. This is due to the presence of aspargusic acid, which the body breaks down into sulfur-containing compounds. Tomatoes (4.84 net carbs per cup) The easiest way to consume tomatoes is through tomato sauce. Add tomato sauce to zucchini spirals and chicken meatballs for a low-carb version of the Italian favorite. Tomato sauce and tomato paste are abundant in a carotenoid called lycopene, which has been shown in multiple studies to play a role in the prevention of cancer and cardiovascular disease. Tomatoes also contribute to better gut health. Arugula (0.41 net carbs per cup) Arugula is high in plant-based nitrates, which can improve blood pressure and heart health, studies show. Try grilled wild salmon with arugula greens tossed in extra virgin olive oil and fresh lemon juice. Radishes (1 net carb per half-cup) Radishes are high in anthocyanins (pigments found in red, blue and purple plants), which may help reduce inflammation and improve gut health, according to a 2023 study. Chop or julienne radishes and add to a slaw mix or salad. Carrots (4.36 net carbs per ½ cup) Carrots help to prevent certain cancers, aid in weight management and boost eye health. Snack on carrots during the day, or add matchstick carrots to your salads. Celery (0.2 net carbs per small stalk) Celery has anti-inflammatory properties and aids blood pressure. The stalk can be chopped and used in soups and salads, or as a dipper for nut butter. And celery leaves may benefit liver and cardiovascular health, studies have found. Eggplant (2.36 net carbs per cup) Eggplant is rich in choline esters, which also benefit blood pressure, and since it is high in fiber, eggplant is easier to digest. Try eggplant as a savory side by turning it into a nutrient-packed baba ganoush. Fennel (3.65 net carbs per cup) The fennel bulb is not often found in everyday recipes, but add it to your grocery list and then to salads, soups and sauces. Fennel may help menopausal symptoms, according to a 2017 randomized controlled trial that found it to help with hot flashes, vaginal dryness, anxiety and sleeplessness. Spinach (.34 net carbs per cup) Spinach provides a good dose of magnesium, a mineral that may lower the risk of dementia, according to a 2023 study. Researchers found that healthy people consuming at least 550 milligrams of magnesium daily (considered a higher intake) could have a reduced risk of neurodegenerative disease later in life. Add spinach to smoothies, salads, scrambled eggs and sauces. Cauliflower (3.27 net carbs per cup) Cruciferous vegetables like cauliflower can reduce the severity of nonalcoholic fatty liver disease, a leading cause of liver cancer, according to a study published in the journal “Hepatology.” Try a cauliflower pizza crust or cauliflower rice recipe. Kohlrabi (3.5g net carbs per cup) Kohlrabi is colorful, fiber-rich and nutrient-dense. It is a member of the brassica family (along with cabbage, kale and broccoli) and has similar benefits to other cruciferous vegetables, like prevention against certain cancers, better gut health and improved blood vessel function. You can use the greens of Kohlrabi in salads, and the bulb makes for an excellent dipper for hummus — just peel and slice. Brussel Sprouts (4.54 net carbs per cup) Brussels sprouts are great roasted, sautéed or shaved onto a protein bowl. They also have many health benefits, playing a role in improving blood vessel health, preventing certain cancers and promoting gut health. Collard greens (2.02 net carbs per cup) Collard greens boast one of the highest sources of plant-based calcium — one serving provides more than 20% of your daily needs for the mineral for good bone health. Collard greens are the perfect keto-friendly lettuce wrap for chicken or steak tacos. Broccoli rabe (0.06 net carbs per cup) Broccoli rabe is a mix between traditional broccoli stalks paired with leafy greens — the best of both worlds. The combination also makes it a great way to get more folate; a B vitamin that many individuals don’t get enough of. Folate has been found to help reduce the risk of certain cancers and reduce the risk for neural tube defects in infants. Sauté broccoli rabe with garlic and mix with chicken sausage for a delicious and filling meal. Shallots (1.4g net carbs per 1 tablespoon) If you love utilizing onions and garlic to flavor your meals and snacks, then shallots may offer the best of both worlds. Shallots are part of the same family as onions and garlic — the allium family. Allium-rich foods release a chemical called allicin when crushed or chopped. This chemical has also been associated with the prevention and management of type 2 diabetes, cardiovascular disease and prevention of certain cancers. Spaghetti squash (7.53 net carbs per cup) Keep pasta on a low-carb menu by using spaghetti squash in place of noodles. No spaghetti on a low-carb plan? No problem! Spaghetti squash not only makes a great low-carb alternative to spaghetti, but this super squash may also help with overall weight loss and digestive health due to its high fiber status. To keep the carb content of your spaghetti squash even lower, choose pesto or Alfredo sauce over tomato sauce. Portobello mushrooms (2.16 net carbs per mushroom) Want to go low carb while eating less meat? Portobello mushrooms are a perfect choice. Mushrooms improve health markers. You may live longer if mushrooms play a prominent role in your diet as well. A 2021 study, assessed mushroom consumption in over 15,000 individuals. The study found that those who consumed mushrooms had a lower risk of all-cause mortality than those who did not. Stuff portobello mushrooms with cheese, herbs, and keto-friendly breadcrumbs, and roast in the oven for a decadent meal or snack. Green beans (4.27 net carbs per cup) There’s nothing boring about green beans and they will be your best companion when it comes to keeping your hunger satisfied on a low-carb diet. That’s because green beans are low in calories, but high in filling fiber. Steam green beans and pair them with shaved parmesan, salt and pepper and slivered almonds. Zucchini (2.62 net carbs per cup) Cut zucchini into rounds or sticks or spiralize them into noodles. Zucchini is a low-carb wonder for meals and snacks. It’s a high-water vegetable, meaning that it not only fuels your health, but keeps you hydrated as well. Try air frying zucchini sticks for a satisfying side dish or snack. Bell peppers (4.38 net carbs per cup) Bell peppers contain one of the most important signs of high nutrient density — abundant color. Whether you use green, orange, yellow or red, these slightly sweet additions can improve your meals while supporting a healthy immune system. That’s because bell peppers are a great way to get adequate vitamin C (an immune system essential) while you limit more carb-heavy citrus fruits. Bell pepper and other brightly colored vegetables may benefit women in particular. A 2022 study in the Journal of Nutritional Neuroscience found that brightly colored vegetables, which are rich in carotenoids, may benefit both eye and brain health in women. Pair chopped bell peppers with mushrooms and onions and toss with scrambled eggs for a nutrient dense and protein-packed omelet. Cucumber (1.88 net carbs per ½ cup) Cucumbers are rich in both water and fiber, making them a perfect choice to fill you up, and a great option that contributes to hydration levels. Cucumbers are also very low in calories, making them an ideal snack to eat all day. You can also use cucumber slices in water to enhance flavor and nutrients. Onions (2.18 net carbs in a ¼ cup serving) Onions share many similarities with shallots, but offer a more intense flavor. If you’re seeking more flavor in your food, they provide a great option on top of lettuce taco wraps or atop salads and soups.
