Sunday, March 12, 2017

List of Carbs in Vegetables and Printable Chart



Knowing how many carbs are in your vegetables is important for managing your carbohydrate intake. As you probably know by now, a diet that is low in carbohydrates is an essential component for optimizing your mental and physical health. Too many carbs lead to insulin resistance, type 2 diabetes, heart disease, unwanted weight gain and obesity, cancer, depression, anxiety disorders, hyperactivity, insomnia, candida overgrowth, adrenal fatigue, cognitive decline, Alzheimer’s and dementia, alcoholism, drug addiction, sugar and carb addition, compulsive overeating, PCOS, OCD, autoimmune disorders, and much more.



If you are following the Paleo diet as I hope you are, then your carbohydrate intake will just inherently be lower and healthier and the average bear can consume most vegetables pretty freely. However, there are some vegetables that are high in carbs and individuals who have any of the aforementioned conditions or those who are following a ketogenic diet must be more stringent with their carb intake, so knowing which vegetables are high or low in carbohydrates is a vital ingredient for meal planning.

Please note that all the numbers I provide below in my list and chart are total carbs, not net carbs, and all foods are cooked unless stated otherwise; due to the fact that most of the conditions I mentioned earlier respond best when the majority of their foods are cooked rather than raw. If you replace a cup of cooked vegetable with a cup of raw vegetable, please note that the carb content would be lower, because more vegetables are condensed into a cup of cooked vegetables than a cup of raw.

So here is a list of carbs for the most common vegetables presented from lowest to highest.

Vegetables Low in Carbs
Radishes – 1 medium (raw) 0.2 grams
Alfalfa sprouts – (raw) 1 cup 0.7 grams
Lettuce – 1 cup (raw) 1 grams
Celery – 1 stalk (raw) 1.2 grams
Green onion/scallion – 1 large (raw) 1.8 grams
Bok choy – 1 cup 3 grams
Garlic – 3 cloves 3 grams
Leeks – 1/2 cup 4 grams
Zucchini – 1 cup 4.8 grams
Tomato – 1 medium (raw) 4.8 grams
Green bell peppers – 1 cup sauteed 4.8 grams
Cauliflower – 1 cup 5.2 grams
Celery – 1 cup 6 grams
Mustard greens – 1 cup 6 grams
Summer squash – 1 cup 6.8 grams
Spinach – 1 cup 7 grams
Kale – 1 cup 7 grams
Swiss chard – 1 cup 7 grams
Sweet red pepper – 1 cup sauteed 7 grams
Spaghetti squash – 1 cup 7 grams
Okra – 1 cup 7.2 grams
Asparagus – 1 cup 7.4 grams
Turnips – 1 cup 8 grams
Green Cabbage – 1 cup 8.2 grams
Eggplant – 1 cup 9 grams
Green beans – 1 cup 10 grams
Onion – 1 medium 10 grams
Red cabbage – 1 cup shredded 10 grams
Medium Carb Vegetables
Cucumber – 1 average (raw) 11 grams
Collards – 1 cup 11 grams
Jicama – 1 cup slices (raw) 11 grams
Rutabagas – 1 cup 12 grams
Pumpkin – 1 cup mashed 12 grams
Broccoli – 1 cup 12 grams
Carrot – 1 cup slices 12 grams
Brussels sprouts – 1 cup 12 grams
Artichokes – 1 medium 14 grams
Tomato sauce – 1 cup 16 grams
Beets – 1 cup 16 grams
High Carb Vegetables
Butternut squash – 1 cup 22 grams
Acorn squash – 1 cup 22 grams
Sweet potato – 1 medium 24 grams
Parsnips – 1 cup 26 grams
Potato – 1 medium (baked) 37 grams
Yam – 1 cup 37 grams
Plantains – 1 cup slices 48 grams
Please note that avocados and olives are technically fruits, so you can find them in my list of carbs for fruits rather than this page. Although tomatoes are technically a fruit as well, I forgot to include them in my fruit chart so I have presented them here.



Below you will find a handy little chart depicting the carbs in vegetables presented above that you can print out for your convenience if you like.






























































































source:http://www.holistichelp.net/blog/list-carbs-in-vegetables/

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