Wednesday, January 27, 2010

Low Carb Veggies

Several people have asked me of late about vegetables on a low carb diet.  Oddly, studies show that low carbers eat more vegetables than folks on other diets.  Below is a list of low carb vegetables, roughly starting with the lowest and going up.  They are all non-starching and generally low in carbs, but remember exact carb counts will depend on serving size.  Remember to subtract dietary fiber and do your homework.  Here goes.
  • Sprouts (bean, alfalfa, etc)
  • Greens and lettuces, spinach, chard, etc
  • Hearty Greens, like collards, mustard, kale
  • Radichio and endive
  • Herbs like parsley, cilantro, basil, rosemary, thyme, etc
  • Bok Choy
  • Celery
  • Radishes
  • Sea Vegetables (Nori, etc)
  • Cabbage or sauerkraut
  • Mushrooms
  • Jicama
  • Avocado
  • Cucumbers and pickles without added sugar
  • Aparagus
  • Green Beans and Wax Beans
  • Peppers (Green and Red Bell Peppers, Jalapenos, etc)
  • Summer Squash
  • Zuchinni
  • Scallions or Green Onions
  • Bamboo Shoots
  • Leeks
  • Brussel Sprouts
  • Snow Peas (pods)
  • Tomatoes
  • Eggplant
  • Tomatillos
  • Artichokes
  • Fennel
  • Onions
  • Okra
  • Spaghetti Squash
  • Celery Root
  • Turnips
  • Water Chestnuts
  • Pumpkin
As you can see, there are many veggies you can have on a low carb diet.  Tomorrow, I'll share which ones to surely stay away from.
Lisa has added on online Amazon store where you can find those hard to find low carb items.  While most of the stuff in the store is low carb, some things are not, so, read the labels.  I don't eat anything until I read the label and do the math.  Check it out. 
Well, that's all for now.  See you tomorrow.

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