Vegies and Fiber | Low-Carb Vegetables
Net Carbohydrates (20–50 g/day, ~5–10% of calories, ~80–200 kcal):
Low Carb Vegie Intake
Have a little as possible...
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Leafy Greens:
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Spinach: 2 cups raw (60 g, ~1 g net carbs, 2 g fiber, ~7 kcal). Use in salads or sauté with eggs.
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Kale: 1 cup raw (50 g, ~1 g net carbs, 2 g fiber, ~15 kcal). Blend with avocado.
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Arugula: 1 cup raw (30 g, ~0.5 g net carbs, 1 g fiber, ~5 kcal). Top with salmon.
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Swiss Chard: 1 cup raw (40 g, ~0.5 g net carbs, 1 g fiber, ~7 kcal). Sauté with bacon.
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Cruciferous Vegetables:
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Broccoli: 1 cup cooked (90 g, ~4 g net carbs, 5 g fiber, ~40 kcal). Roast with olive oil.
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Cauliflower: 1 cup cooked (100 g, ~3 g net carbs, 3 g fiber, ~25 kcal). Make rice or mash.
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Brussels Sprouts: 1 cup cooked (100 g, ~4 g net carbs, 4 g fiber, ~40 kcal). Roast with bacon.
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Cabbage: 1 cup cooked (100 g, ~3 g net carbs, 2 g fiber, ~20 kcal). Sauté with butter.
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Other Low-Carb Veggies:
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Zucchini: 1 cup raw (125 g, ~2 g net carbs, 1 g fiber, ~15 kcal). Spiralize for noodles.
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Asparagus: 1 cup raw (100 g, ~3 g net carbs, 2 g fiber, ~20 kcal). Grill with olive oil.
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Bell Peppers: ½ cup raw (75 g, ~3 g net carbs, 2 g fiber, ~25 kcal). Stuff with ground beef.
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Mushrooms: 1 cup raw (70 g, ~2 g net carbs, 1 g fiber, ~15 kcal). Sauté with butter.
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Tip: Consume 3–4 cups of these veggies daily to stay under 50 g net carbs; mix varieties for flavor.
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Fiber (25–35 g/day):
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Spinach: 2 cups raw (60 g, ~2 g fiber). Daily salad base.
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Broccoli: 1 cup cooked (90 g, ~5 g fiber). Side dish 2–3x/week.
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Cauliflower: 1 cup cooked (100 g, ~3 g fiber). Regular substitute for rice.
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Brussels Sprouts: 1 cup cooked (100 g, ~4 g fiber). Roasted side.
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Chia Seeds: 1 oz (28 g, ~10 g fiber, 2 g net carbs). Add to cream or water.
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Flaxseeds: 1 oz (28 g, ~8 g fiber, 0 g net carbs). Top kale or cabbage.
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Tip: Combine 3–4 cups veggies + 1 tbsp seeds daily; drink 2–3 L water to support digestion.
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