MSU Extension

Do you love vegetables but are concerned with the number of carbohydrates you may be consuming? This list of low carb vegetables will serve as a reference tool for managing blood glucose levels, weight and ideas for what to write on that shopping list.

Arugula: One cup of arugula contains one gram of carbs. Arugula is rich in phytonutrients, which may reduce the risk of several kinds of cancers, including breast, stomach and colon.

Cucumber: One, half-cup of sliced cucumber contains two grams of carbs. The flesh of a cucumber is mostly water but also contains vitamin C and caffeic acid, both of which soothe skin irritations and reduce swelling. The skin is rich in fiber, magnesium and potassium, a combination that may help lower blood pressure.

White mushrooms: One, half-cup of raw sliced white mushrooms contains two grams of carbs. Mushrooms are extremely dense with nutrients, including selenium, a trace mineral that may help fight cancer. They are also rich in antioxidant and anti-inflammatory nutrients, and may help prevent cardiovascular disease.

Iceberg lettuce: One cup of shredded iceberg lettuce contains two grams of carbs. Iceberg lettuce is an excellent source of potassium, which has been shown to lower blood pressure, and manganese, which is essential for bone health and may help regulate blood sugar levels. It is also a good source of iron, calcium, magnesium and phosphorus.

Celery: Two medium stalks of celery contain 2.5 grams of carbs. Celery is an excellent source of vitamin C. It is also rich with nutrients which may lower cholesterol and blood pressure.

Radishes: One, half-cup of sliced raw radishes contains 2g of carbs. Radishes are an excellent source of vitamin C and calcium.

Turnips - One-half cup of cooked turnips contains four grams of carbs and is especially high in cancer fighting glucosinolates. Turnip greens are rich in antioxidants, including vitamins C and E, beta-carotene, and manganese.

Romaine lettuce: One cup of shredded romaine lettuce contains 1.5 grams of carbs and is an excellent source of vitamin C and beta-carotene, which work together to prevent the oxidization of cholesterol. It is also rich in potassium, which has been shown to lower blood pressure.

Asparagus: One, half-cup of cooked asparagus contains 3.5 grams of carbs and is an excellent source of anti-inflammatory phytonutrients and a wide variety of antioxidant nutrients. It may help reduce the risk of heart disease and regulate blood sugar, because it is rich in fiber and vitamins B.

Green pepper: One, half-cup of sliced green peppers contains two grams of carbs and is a great source of vitamins C and A, along with vitamin K, which is essential for bone health.

Red bell pepper: One, half-cup of red pepper contains three grams of carbs and is a good source of vitamin C and A, two powerful antioxidants, as well as vitamin K, which is necessary for bone health. These peppers are also rich in B6 and folic acid, which may reduce the risk of cardiovascular disease.

Cauliflower: One cup of cooked cauliflower contains five grams of carbs and is a potent cancer fighter. It provides special nutrient support to the body's detox, antioxidant and inflammatory systems, all of which are connected to cancer development.

Okra: One, half-cup of cooked sliced okra contains 3.5 grams of carbs. Okra contains glutathione, which is necessary for immune system support. It is also high in protein and fiber, one cup provides four grams of fiber.

Yellow pepper: One, half-cup of sliced yellow pepper contains three grams of carbs and is a good source of vitamin C and A, two powerful antioxidants, and vitamin K. It is rich in folic acid.

Spinach: One, half-cup of cooked spinach contains 3.5 grams of carbs. Spinach is one of the best sources of vitamin K, which helps build strong bones. Spinach also contains lutein and zeaxanthin, which protect against eye disease.

Sugar snap peas: One, half-cup of whole raw sugar snap peas contains one gram of carbs and are rich in antioxidants, such as vitamin C, vitamin E and zinc, and anti-inflammatory nutrients, such as omega-3 fatty acids. This combination of antioxidants and anti-inflammatory compounds may reduce the risk of inflammatory diseases, including diabetes.

Kale: One, half-cup of chopped cooked kale contains four grams of carbs. Kale is rich in antioxidant, anti-inflammatory, and anti-cancer nutrients. Kale is loaded with calcium, iron, beta-carotene, vitamins A, C, and K, as well as lutein and zeaxanthin, which may help prevent macular degeneration.

Whether you need to count carbohydrates or not, vegetables provide many benefits to our overall health. For information on the amount of carbohydrates for additional vegetables visit the American Diabetes Association website. For those living with diabetes Michigan State University Extension offers “Dining with Diabetes” that encourages self-management for those living with diabetes. For a list of classes, visit the MSU Extension website and click on “Food and Health.”