When you hear about popular low-carb diets such as the Atkins diet or the keto diet, you may wonder if carbohydrates are good for your health or if you should avoid them. Carbohydrates are essential nutrients and the body’s main source of energy. Reducing your carbohydrate intake will lower your energy levels and increase your risk of developing other symptoms such as constipation, dizziness, and headaches.
However, people with certain medical conditions such as diabetes, insulin resistance, and metabolic syndrome should be careful about their carbohydrate intake. Be clear that people with these symptoms should not avoid carbohydrates completely (unless recommended by a health care provider), but should instead focus on the type and amount of carbohydrates they eat, and their combination with carbohydrates. It is important to do so. american diabetes association (Ada). This helps manage blood sugar levels to prevent blood sugar levels from rising.
Carbohydrates are found in many food groups, not just grains. Dairy products, fruits, legumes, and vegetables also contain this nutrient in varying amounts. In this article, several nutritionists identify vegetables with the lowest carbohydrate content and discuss how people with chronic illnesses can benefit from them.
Photo recipe: Maple Roasted Brussels Sprouts with Bacon
1. Spinach
Spinach is not only used in a variety of dishes, but is also rich in nutrients. “Spinach is rich in iron, calcium, magnesium, potassium, and several vitamins. It’s also a good source of folate, fiber, and antioxidants.” Crystal Scott, MS, RDN, a top nutrition coaching nutritionist.His 2023 study published in molecule Researchers have discovered that an antioxidant called alpha-lipoic acid found in spinach can reduce symptoms of metabolic-related diseases and diabetic neuropathy.
Scott recommends using spinach in omelets, soups, salads, or lightly sautéing it with garlic and olive oil for a hot side dish. She says, “The fiber content slows the absorption of sugar into the bloodstream and helps prevent blood sugar levels from rising too quickly.” One cup of raw spinach contains only 1 gram of carbohydrates. USDA.
2. Kale
Kale is rich in many vitamins and minerals, and is rich in selenium, an essential mineral that helps the body produce antioxidant enzymes.according to medline plus, antioxidant enzymes prevent cell damage. “Leafy greens like kale are the perfect supplement for people with diabetes. Leafy greens are low in carbohydrates and have minimal impact on blood sugar levels, making them a great staple in a diabetes-friendly diet. ”. Josten Fish, RD, Owner of Nutritionist Meets Mama.by USDA, 1 cup of kale has less than 1 gram of carbohydrates. Fish recommends trying these kale chips for a delicious, crunchy snack.
3. Cauliflower
Cauliflower steak recipes have increased the popularity of this vegetable. Cauliflower is rich in nutrients such as folate, potassium, fiber, and vitamins C and K. The research in 2023 will be Frontiers of nutrition They discovered that cauliflower is rich in a bioavailable antioxidant called protocatechuic acid (PCA), which protects against inflammation in diabetes. The study authors concluded that diabetics should eat foods containing PCA, like cauliflower, every day to reap the heart health benefits. One cup of chopped cauliflower contains just over 5 grams of carbohydrates. Looking for other ways to enjoy cauliflower? Try dipping it in this chipotle ranch dressing.
4. Zucchini
Another vegetable Scott recommends incorporating into your rotation is zucchini. “Zucchini is a good source of vitamin C, potassium, and folate. It’s also low in calories and high in fiber, which aids digestion,” she says. Plus, it’s low in carbohydrates, so your blood sugar levels won’t spike.every USDA, 1 cup of cooked zucchini has less than 5 grams of carbohydrates.by american diabetes association, Zucchini has a glycemic load of just 1, which is the highest score for any food. Scott explains, “Glycemic load (GL) is a measure that takes into account both the glycemic index (GI) of a food and the amount of carbohydrates in a typical serving. You’ll have a better idea of what’s being ingested.” It affects blood sugar levels. ”For a flavorful and nutritious meal, try Shrimp Scampi His Zoodles.
5. Artichoke
Emily Tills, Registered Dietitian, Registered Dietitian, Owner Replenish your nutrition with Emily, In addition to focusing on the amount of carbohydrates, we recommend choosing vegetables that are rich in fiber. She pointed out that artichokes contain more fiber than most other vegetables on this list, with more than 8 grams per cup of hearts. USDA. “It has a high fiber content to reduce the impact on blood sugar levels. Fiber slows digestion and allows a more steady flow of energy into the bloodstream,” she explains. What better way to reap the benefits of artichoke than to enjoy these smashed artichokes with lemon dill aioli?
6. Broccoli
This vegetable is rich in vitamins C and K, fiber, folate, and potassium, with 6 grams per cup (raw and chopped). USDA. Additionally, broccoli is a member of the cruciferous family and is known for its tremendous health benefits.His 2023 article published in Frontiers of nutrition Brassica is rich in selenium, which has been suggested to have anti-diabetic effects by reducing inflammation in the body. Scott recommends tossing the broccoli with olive oil, garlic, and a pinch of red pepper flakes, then roasting it in the oven.
7. Asparagus
Asparagus is another vegetable with a low glycemic load score of 1, and Till says it’s one of the vegetables with the lowest carbohydrate content and highest fiber content. “Vegetables with a lower net carbohydrate count have less impact on blood sugar levels,” she says. Asparagus fits the bill perfectly. Almost half of the carbohydrates in asparagus come from fiber.by USDA, Four asparagus ears contain less than 3 grams of carbohydrates, including 1.2 grams of fiber. If you don’t like asparagus, you might just want to top it with some delicious cheese. Try our cheese asparagus recipe.
8. Brussels sprouts
Dietary fiber not only helps manage blood sugar levels, but it also provides many other benefits.by CDC, this powerful nutrient can also help maintain healthy cholesterol levels, reduce cancer risk, and promote healthy weight. And…you guessed it! Brussels sprouts are low in carbohydrates but high in fiber. One cup of raw Brussels sprouts has less than 8 grams of carbohydrates and almost 4 grams of fiber. USDA. If you’re wary of how to properly cook this cruciferous vegetable, try roasting or steaming it.
conclusion
Carbohydrates are essential nutrients and should be part of a healthy, balanced diet. However, people with some medical conditions, such as diabetes, may need to pay special attention to the amount and type of food they consume each day. Low in carbohydrates, these vegetables provide sustained energy throughout the day. Plus, there are so many delicious ways to prepare it that you’ll never get bored.