Health Tips - Low-Carb Vegetable and Fruit Lists

 
Low-Carb Vegetable and Fruit Lists

Low-Carbohydrate Vegetable List

6.6 grams carbs or less in 3.5 weighed ounces:

Alfalfa sprouts, arugula, asparagus, bamboo shoots, basil, bean sprouts, beet greens, bok choy, broccoli, cabbage, cauliflower, celery, chive, cilantro, collard greens, cucumber, daikon, eggplant, endive, green bean, green onion top, kohlrabi, laver seaweed, lettuce, mint, mushroom, mustard greens, olive, parsley, pepper, pumpkin, radicchio, radish, scallion top,  spaghetti squash, spinach, string bean, summer squash, Swiss chard, tomato (raw), tomatillo, turnip, watercress, yellow squash, zucchini.

Vegetable Condiments

Use only 1 tablespoon of oil or butter per serving. Herbs are fine. Margarine, due to trans fats, should be avoided – read why.

For Comparison: High-Carbohydrate Vegetable List

Acorn squash, artichoke, beet, burdock root, butternut squash, carrot, corn, ginger root, green peas, Jerusalem artichoke, leek, lotus root, onion, parsnip, peas, potatoes, shallot, spirulina, succotash, wasabi, water chestnut, yam.

Lowest-Carbohydrate Fruit List

12 grams carbs or less in 3.5 weighed ounces:

Apricot, blackberry, cantaloupe, casaba melon, cranberry (unsweetened), grapefruit, gooseberry, honeydew melon, lemon, lime, loquat, mulberry, nectarine, orange, papaya, peach, plum, pummelo, raspberry, rhubarb (unsweetened), strawberry, watermelon.

Within the kitchen, there are fruits that are thought of and treated as vegetables due to their lack of sweet flavor. Some of these “vegetables” are cucumber, olive, pepper, squash, and tomato.  I put these foods on the Low-Carbohydrate Vegetable List, where people may expect to find them.

Tape this to your refrigerator!

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