Health Nutrition & Diet 10 Low-Carb Vegetables Packed With Vital Nutrients—and How to Eat More of Them What's a starchy veggie vs. a non-starchy veggie vs. a low-carb veggie? Let's break it down. By Christina Manian, RDN Updated on June 17, 2024 When you think of carb-rich foods, the first that typically come to mind are grains, desserts, snack foods, breads, and even fruit—but you'll find carbohydrates (complex carbs, that is) in vegetables too. Certain veggies are higher in the types of carb known as starches (hence, they're sometimes called "starchy vegetables"). While the best, most balanced nutrition plan for most people is to eat plenty of all types of veggies, there are several health-related reasons (blood sugar management, for instance) to seek out low-carb options. 21 Healthiest Vegetables to Incorporate Into Your Diet, According to RDs Claudia Totir/Getty Images What Are Carbohydrates? As one of the three main macronutrient groups, alongside fat and protein, carbohydrates are one of the most important sources of fuel for the body because they break down into glucose, the body’s preferred energy source. “Consuming carbohydrates naturally causes a rise in blood sugar, and thus insulin,” explains North Carolina–based registered dietitian Sarah Hester, MS, RD. Ideally, these sugars (glucose) go on to fuel the work of our cells with the assistance of insulin. “This response is not harmful—it’s how your body is programmed to harness the energy from carbohydrates,” Hester says. Types of Carbohydrates That said, your blood sugar response highly depends on the type of carbohydrate you eat. There are several types of carbs, including fiber, starch, and refined sugars. Fiber, for example, is an indigestible carbohydrate that cause a less dramatic spike in blood sugar levels, compared with starches and refined sugars. This distinction is what categorizes a carbohydrate as ‘complex’ versus ‘simple’. Generally, complex carbohydrates are higher in fiber, often unprocessed, and contain a variety of other beneficial nutrients like vitamins, minerals, and plant compounds. Examples of complex carbs include fruits, vegetables, whole grains, and legumes. Simple carbohydrates are usually processed, or refined, and are deficient in fiber and additional health-promoting micronutrients. Examples include sweets, sugar-added beverages, refined (white) grains, and many snack foods like chips and pretzels. 16 Best Fruits and Vegetables For Gut Health, According to RDs Low-Carb Vegetables vs. Starchy Vegetables But does this concept of simple and complex carbohydrates apply to vegetables? Well, yes and no. Vegetables can be primarily broken down into starchy and non-starchy (or low-carb) options. Starchy vegetables, as you might imagine, are higher in starch and often lower in fiber than low-carb/non-starchy vegetables. This means that consuming starchy veggies will typically result in a sharper rise in blood sugar levels. Some of the most common starchy vegetables include potatoes, corn, peas, winter squash, turnips, cassava, and parsnips. These options will contain anywhere from 20 to 70-plus carbohydrates per cup. That said, even the starchiest vegetables offer important nutrients. For example, white potatoes, the poster child for starchy vegetables, are sometimes vilified. But in addition to their starches, potatoes contain plenty of fiber and micronutrients like potassium. Now that these nutrients are mostly concentrated in the skin, so if you peel your potatoes, you’re missing out on the vitamins, minerals, and fiber, plus the reduced blood sugar response. That means peeled white potatoes will have more of a simple-carbohydrate effect on the body. Benefits of Eating More Low-Carb Vegetables “Though the blood sugar response from consuming carbohydrates (from vegetables or other sources) is natural and not a cause for worry in those with good metabolic health, there are many benefits to eating low-carbohydrate vegetables,” Hester says. In addition to a moderated blood sugar response, these veggies tend to be packed with other health-boosting nutrients, including vitamins, minerals, plant compounds, and sometimes even protein and heart-healthy fats. (In other words, low-carb vegetables aren’t necessarily healthy because they’re low in carbohydrates—they’re important to eat for all their other inherently healthy nutrients.) All of these nutrients will encourage overall health by boosting immune, heart, brain, metabolic, and gastrointestinal health. 18 High Fiber Vegetables to Improve Your Gut Health Low-Carb Vegetables to Include in Your Diet When it comes to veggies, there are generally more low-carb options than there are starchy ones. There are dozens of produce options outside of the ones listed here that are generally low in carbohydrates—but here's a highlight reel of 10 fantastic options we should all try to eat regularly. 01 of 10 Broccoli Andrew Purcell Tangy Broccoli Slaw A quintessential cruciferous vegetable, broccoli is a low-carb vegetable that’s packed with potassium, phosphorus, folate, vitamins A, C, and K, and plant compounds like kaempferol. One cup offers nearly seven grams of carbohydrates, about three of which are fiber. Whether roasted with garlic and chili flakes or added to soups, pastas, or casseroles, the culinary possibilities of broccoli are nearly endless. 02 of 10 Zucchini GREG DUPREE Summer Squash With Scallions, Chile, and Parsley While the winter squashes like acorn, butternut, and spaghetti squash are all considered to be starchy vegetables, summer squashes like zucchini and crookneck or yellow squash are actually low-carb vegetables. This is thanks to the mere four grams of carbs (one of which is fiber) found in one cup of zucchini alongside the impressive amounts of magnesium, manganese, potassium, phosphorus, copper, plant compounds, B vitamins, and vitamins A, C, and K it contains. 03 of 10 Lettuce Greg DuPree Grilled Halloumi Salad It may not come as a shock to find lettuce on this list of low-carb vegetables—this salad staple is mostly water and fiber. One cup of lettuce offers two grams of carbs. All types of lettuce are great for you, but the darker the color, the more health-boosting nutrients it will contain, including vitamins C and K, potassium, calcium, and magnesium. 04 of 10 Cucumbers Jennifer Causey Recipes Another classic salad ingredient and crudité dipper, cucumber is quite low in carbs, with just four grams in one cup, one of which is fiber. Plus, you’ll find plenty of plant compounds, water, potassium, magnesium, and vitamins C and K in this crunchy veggie (which is technically a fruit!). Cukes are also a perfect low-carb vessel for sandwich fixings like tuna salad or sliced turkey. 05 of 10 Mushrooms Jennifer Causey Eggplant-Mushroom "Meatballs" Though technically a fungus, mushrooms are often considered to be vegetables—and low-carb ones at that, with just two grams per cup. Mushrooms are also loaded with vitamin D, B vitamins, selenium, copper, phosphorus, and potassium. Regardless of the variety, mushrooms are delicious in stir fries, egg recipes, and soups. 06 of 10 Celery Greg Dupree Sesame Green Bean and Celery Salad On the spectrum of low-carb vegetables, celery may qualify as extremely low-carb, since two of its three grams of carbohydrates are fiber. Combine that with the rich amounts of water, vitamin K, potassium, and plant compounds, and you can’t go wrong adding this super-crunchy veggie to any meal or snack. Sprinkle it into salads, stir it into soups, or dip it in your favorite spread. 07 of 10 Tomatoes Greg Dupree Tomatoes with Ricotta and Herbs Technically another botanical fruit, tomatoes are also commonly grouped as a vegetable, and they too are lower in carbs. One cup will offer seven grams of carbs, two of which are fiber. This summertime favorite is also packed with the eye health-boosting plant compound lycopene, potassium, folate, and vitamins A, C, and K. While they 'e best fresh during the warmest months of the year, canned tomatoes are a flavorful addition to cozy wintertime soups, stews, and sauces. 08 of 10 Bell Peppers CAITLIN BENSEL Sheet Pan Sausage and Veggies Regardless of which color you choose, all bell peppers are light on the carbohydrate front. In 100 grams of green bell pepper, there’s about five grams of carbs, one gram of which is fiber. (Sweeter bell peppers, like red and orange, usually have about one additional gram in the same amount.) As some of the best sources of vitamin C (in addition to plant compounds, B vitamins, potassium, and vitamins A, E, and K), bell peppers are hugely healthy veggie picks. They’re equally fantastic raw in salads and crudites or cooked in sauces or soups. 09 of 10 Cauliflower Greg DuPree, Food Stylist: Chelsea Zimmer Prop Stylist: Claire Spollen Cauliflower Piccata Cauliflower can be a carb-cutter's best friend, standing in for your favorite starchy sides like rice and mashed potatoes. A 1-cup serving contains about 5 grams of carbs and 2.8 grams of fiber, and offers almost half of your recommended daily value of vitamin C and 14 percent of the daily value for vitamin K. Roast it, steam it, grill it, or make it the main event with this hearty cauliflower steak. 10 of 10 Asparagus Greg DuPree Roasted Asparagus with Flax Seed-Walnut Crumble A half-cup serving of asparagus contains only 3.7 g of carbs and 1.8 grams of fiber. Like tomatoes, asparagus is a veggie that's actually better for you cooked than raw, as the cooking process makes key nutrients more available to the body. So whether you roast it, grill it, or broil it, you're sure to be getting plenty of vitamins A, C, and K, as well as folate, which is essential for healthy cell growth Shopping For and Preparing Low-Carb Vegetables When shopping for produce, choose options that look and feel fresh and crisp. For longer shelf life at home, avoid any vegetables that appear wilted, blemished, or molding. Once home, most veggies will stay freshest wrapped in a paper towel and stored in an airtight, reusable plastic or silicon bag in the fridge. The most nutrient-retaining cooking methods are steaming, roasting, and sauteing. Boiling is also an option, but it can cause veggies to lose some of their water-soluble nutrients to the boiling liquid. But using that liquid eliminates that problem—easy to do when you’re making soups and stews, but you can also save your leftover veggie boiling liquid as broth for other future recipes. Enjoying Low-Carb Vegetables At Home There are endless tasty ways to enjoy low-carb vegetables at home. All of these options can (and should!) fit into basically every meal or snack. That could be a hearty veggie scramble or omelet in the morning, a loaded sandwich or salad at lunch, or a veg-packed minestrone, pasta, tacos, or fried rice for dinner. Add low-carb veggies into your snacking routine with options like cut veggies and dip, celery boats, or a cup of vegetable soup. While starchy vegetables certainly have their place in a healthy, balanced diet, there are so many reasons to reach for more low-carb vegetables in our day-to-day lives. Not only are they delicious, but they’re chock-full of health-boosting nutrients that will help you feel your best. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Olas B. A Review of the Pro-Health Activity of Asparagus officinalis L. and Its Components. Foods. 2024 Jan 16;13(2):288.