Quick Summary: Non-starchy vegetables are the foundation of slow carb and low carb eating. Leafy greens and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) offer the most nutrition per carb. Avoid starchy vegetables like potatoes, corn, and most root vegetables. Includes a ranked list from lowest to highest carb vegetables and tips for identifying compliant options.
Jump to: Best Veg for Slow Carb | Comparison | Lowest Carbs | Higher Carbs | Grouped by Botanical Characteristics | FAQ
When I coached clients on slow carb diets, vegetables were consistently the hardest adjustment to make. Many people, especially in the US, aren’t used to cooking with fresh vegetables anymore. But on any low carb approach, vegetables provide the micronutrients that protein and fat don’t. The key is knowing which vegetables are compliant and which will stall your progress. Here’s the complete guide.
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Which Vegetables are Best for Low-Carb or Slow-Carb Diets?
All vegetables are not created equal in the low carb world. It is primarily the non-starchy vegetables that are considered “compliant” or desirable for low carb or slow carb diet lifestyles.
The best options for nutrition per carb are leafy greens and cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage. These are high in fiber, vitamins, and minerals while being very low in digestible carbohydrates.
Tomatoes, peppers, and onions are allowed but contain more natural sugar, so be mindful of quantities.
Avoid potatoes, yams, corn, and most root vegetables, which are starchy and will spike blood sugar.
Comparison of Carbs in Popular Vegetables
This list is roughly arranged from lowest to highest carbohydrate per serving, but most are non-starchy and generally low in carbohydrates. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
Lowest Carb Vegetables
- Leafy Greens –spinach, chard, etc.
- Bok Choy
- Bamboo Shoots
- Celery
- Radishes
- Sea Vegetables (Nori, etc)
- Mushrooms
- Cabbage (or sauerkraut)
- Jicama
- Avocado
- Asparagus
- Okra
- Cucumbers (or pickles without added sugars)
- Green Beans and Wax Beans
- Fennel
- Cauliflower
- Broccoli
- Bell Peppers
- Chili Peppers
- Summer Squash
- Zucchini
- Brussels sprouts
- Scallions or green onions
- Snow Peas/Snap Peas/Pea Pods
- Tomatoes
- Eggplant
- Tomatillos
- Artichokes
- Turnips
- Pumpkin
- Rutabagas
- Spaghetti Squash
- Celery Root
- Carrots
- Onions
- Leeks
Higher Carb Vegetables (but still healthy)
The main vegetables to be avoided when reducing carbohydrates for weight loss (distinguish weight loss from health) are the starchier and sweeter vegetables:
- Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this group)
- Beets
- Peas
- Winter Squashes, such as acorn and butternut
- Water Chestnuts
- Parsnips
- Potatoes in all forms
- Sweet Potatoes
- Corn
- Plantains
How to Tell Which Veggies are Low Carb without a Chart?
Grouping vegetables into their botanical characteristics is another, perhaps simpler, way of determining which vegetables are most compliant with a low carb, slow carb, or keto lifestyle.
Here are the basic categories of vegetables, grouped according to carb load and insulin response (from low to high).
Leaves:
Leaves have the least amount of carbohydrate, and what little there is is wrapped in so much fiber that there is little, if any, impact on blood sugar (this could be helped by the fact that they all contain enormous amounts of vitamin K).
They are also rich in phytonutrients, vitamins and minerals. Examples: lettuce, spinach, Swiss chard, herbs. Also, alfalfa and other fresh sprouts (but once you grind up sprouts and pack them together, as in some types of bread, all bets are off, blood-sugar wise).
Stems and Flowers:
This category would be next in line for low carb veggies. This would include asparagus, cauliflower, broccoli, and maybe mushrooms.
Vegetables considered “Fruits”:
The fruit category refers to the part of the plant that contains seeds. This is botanically the fruit of the plant, although we tend to call it “fruit” only if it’s sweet.
This category includes peppers, squashes of all types, green beans, tomatoes, okra, and eggplant. Avocado is also a fruit, though lower in carbs than the others.
Roots:
Many roots are very high in carbs, such as parsnips, water chestnuts, , potatoes, sweet potatoes and yams.
The roots that would be considered low carb vegetables would be things like jicama and radishes. Celery root (celeriac) and carrots are also “lowish”.
FAQ
Carrots are borderline. They’re lower in carbs than potatoes or beets but higher than leafy greens. Small amounts are generally fine, but some people find they stall weight loss. Experiment with your own response.
Beans are allowed on slow carb specifically because they provide calories and fiber that prevent fatigue. Keto excludes beans due to higher carb content. This is one of the key differences between the approaches.
You can eat as much as you want of leafy greens and cruciferous vegetables. Watch portions on higher-sugar vegetables like tomatoes, peppers, and onions.
Most root vegetables (potatoes, parsnips, beets) are starchy and convert quickly to glucose, spiking blood sugar and insulin. Exceptions like jicama and radishes are low in starch.
Botanically a fruit, but treated like a vegetable in cooking. Avocados are low carb and high in healthy fats, making them excellent for all low carb approaches.
Interested in the Slow Carb Diet? Check out this comprehensive E-Guide on Fat Loss through a Slow Carb Diet.
What a beautiful web page. Your presentation is exceptional.
Thank you Joan. I appreciate the feedback!