The 16 BEST Low Carb Vegetables [EAT AS MUCH AS YOU WANT!]


In this video, I’m gonna take you through
16 of the best low-carb vegetables. All the vegetables in this video are so low
in carbohydrate that you can pretty much eat as much as you want even on the most restrictive of low carb diets such as the ketogenic diet Hey Carbdodgers! My name is Dr. Dan Maggs, if you’re new to my channel then welcome 😊 It’s all about losing weight and keeping
it off in a healthy way. We talk about low carb diets, fasting, exercise and all
that good stuff. If that sounds like something you’d be into then I’d love it
if you’d subscribe to my channel which you can do by clicking the subscribe
button and if you click that little bell next to it YouTube will notify you
whenever I release a new video every Tuesday. Now, all the vegetables in this
video contain less than 5 grams of net carbs per 100 grams of food and net
carbs are the digestible bit that our bodies actually can use for energy. It’s
a really low amount of carbs which means you’ll more than likely be full before
you start to over eat these foods and as you’ve probably noticed I’m British,
which means we call some of our vegetables by different names from
pretty much most of the rest of the world. I’ll try and use the common
international names for these things but hopefully it should be obvious from the
pictures what I’m talking about which brings me neatly on to Number 1. We call
them courgettes you might call them zucchini. This member of the squash
family is particularly low in carbohydrates and it’s really versatile.
Compare it to other members of the squash family such as pumpkins which
have 6.5 grams of net carbs and butternut squash which has 10
whereas courgettes have just 2.1 net carbs per 100 grams. You can roast
them. Fry them. Grill them but they’re perhaps most famous in the low-carb
world as an alternative to pasta. You can use a spiralizer to turn courgettes into spaghetti which we call “courgetti” but I guess if you call courgette zucchini I
guess zoodles works just as well. You can try this Courgetti Bolognese recipe or if you’re feeling a bit more adventurous then use them as
a noodle substitute, in this ramen noodle recipe Number 2 is aubergine or
eggplants. Now these can be cooked in a variety of ways I love them because they
suck up the flavor from everything around them. My favorite way to cook them is to cut them into thin slices and use them as a substitute for lasagna sheets. Asparagus, this vegetable has such incredible flavor especially if you can
get it locally produced and in season. It makes a great low carb side dish
steamed, sauteed, barbecued. It makes a fantastic accompaniment for steak. Then
Number 4 is broccoli. Now this might seem like a pretty boring vegetable especially if it’s just boiled or steamed but there’s loads of great where
you can cook broccoli that make it loads more exciting stir-fry it, roast it or
even blend it up into a soup and number 5 is mushrooms. Love them or hate them,
mushrooms are very low in carbs. I always try to keep some in the fridge garlic mushrooms are a great tasty side dish just saute them with some butter and
some garlic I mix mushrooms with some cheese as a
stuffing for an omelet or make a lovely creamy mushroom sauce to go with steak. Number 6 is peppers. Now fun fact red peppers are just ripe green peppers
they go through yellow on the way to get there and the ripening process means
that more sugars will be present in the flesh of peppers. Green peppers are a
really solid low-carb choice at 3 net carbs whereas red and yellow peppers only just make this list at 5 grams per 100 grams. You can slice them up
and eat them raw in salads or fry them up as part of this awesome Beef Fajita
dish. Number 7 is the amazing avocado. Avocados are one of my low carb
superfoods. They’re just loaded with healthy fats and are perfect in salads,
blended in smoothies for an extra creamy texture or squashed up to make guacamole is it guacamole or guacamole … hmm I don’t know If you’ve never tried making
guacamole at home it’s really easy and it’s so much better than the shop-bought
stuff. There’s a recipe for it as part of the Beef Fajitas recipe that I
mentioned earlier, so make sure you check that out. And all the recipes, by the way,
I’ll link down below this video in the description and before we go any further
I want to talk about the elephant in the room. Not all of these vegetables are
technically vegetables. Yeah it’s true some of them are actually technically
fruits but we talk about them as vegetables because they have similar
nutritional profiles to vegetables even though they’re not but here’s a little
challenge for you let me know in the comments down below which is the items on this list is technically neither a vegetable nor a fruit. Be a fungi and
drop me a message in the comments below ⬇️⬇️⬇️ Number 8 is the humble tomato. Again
it’s not a vegetable but it is a fruit. Lots of people seem to get upset about
tomatoes on low-carb diets and I’m not really sure why that is. Yeah there are
certain varieties which are a bit sweeter than others and may have a
slightly higher carb count but most are pretty low in carbs and of course
there’s hundreds of different ways that you can use tomatoes such as raw in
salads or cooked but beware of sun-dried tomatoes for the same reason that we
avoid dried fruits the sugars that are there are just so much more concentrated
in anything that’s been dried. Number 9 is cabbages. Now cabbages
don’t have to be boring you know shredded cabbages can form the basis for coleslaw and work really well as a sort of noodle substitute for low carb stir
fry. These can be seriously tasty. Number 10 is olives. Love them hate them, they feature in quite a lot of our recipes over at carbdodging.com but
olives are often my go-to snack on the road because you can usually pick up a
small pot in pretty much most supermarkets very easily. Number 11
is a group which is green leafy vegetables and by green leafy vegetables
I mean things like spinach, bringreens, kale those kind of things. I’m not going
to go into detail in this one because they’re not exactly the most inspiring
out of all of these vegetables but they are super low in carbs and full of
important nutrients whether you decide to cook them or blend them into
smoothies. They’re always something we get more of in our diets. Number 12 is
lettuce and number 13 is cucumber and I’m going to talk about these two
together again because they’re not overly excited on their own but they
form the basis of amazing salads which you can eat your heart’s content on a
low-carb diet. Number 14 is something that I think is
frequently overlooked as a great low carb vegetable it’s radishes and this
includes the radishes oriental cousin the daikon radish or mooli. I always
used to think of using radishes in salads and we’ve used them in this
awesome Salmon Nicoise Salad but they can also be roasted and stir-fried get creative with them. Number fifteen is green beans which
we also used in the salmon nicoise salad. You can use them in salads stir fries or
as a side dish but they also work really well for meal prep foods because once
cooked they can be stored really well in the fridge for a few days and last but
by very means not least, Number 16 is the cauliflower. Oh cauliflower I can’t
believe I’ve left you until number 16. Now it’s fine it’s fine I may have saved
the best to last. Cauliflower is quite possibly the king or queen of low carb
vegetables. It can be mashed as a potato substitute blend it with parmesan and
use it to top off this amazing shepherd’s pie grate it pulse it up in a
blender chop it up finely and use it as a low carb rice substitute and I just
love to chunk it up into florets or steaks and roast it in the oven with
some salt pepper and oil it’s such a quick easy and tasty side dish. You can
even make cauliflower into a pizza base and if cauliflower can be a pizza base
then my friends anything is possible!! So that is the list of my top 16 low
carb vegetables and hopefully a bit of inspiration about how to use those in
various recipes and all the recipes that I’ve mentioned are linked down below in
the description below this video. Now knowing which foods are lower carb
options and which are higher carb options is half the battle when you’re starting out on a low-carb diet so I’ve put together
this downloadable cheat booklet which tells you the low carb content of most
of the common foods you’ll find in the supermarket’s there’s a traffic light
system to show you which foods are all good which you need to be careful with
the quantity and which you should avoid altogether in order to be successful on
a low-carb diet. You can download it keep it on your computer or on your phone or
even print it out and the link for that again is in the description below this
video. That’s it for today I hope that’s been helpful I release new videos like
this every Tuesday so be sure to subscribe to my channel and click that
bell to get notified remember to comment down below if you managed to spot which of these vegetables isn’t actually a vegetable or a fruit at all oh just hit
the like button if you found this video useful have a great week and I’ll see
you next Tuesday…

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Reader Comments

  1. Vicky Jackson

    This is the best video yet! Really good! Well produced and really informative thank you!!!!!

    Will look forward to the one next week too! #SeeUNextTuesday

  2. Ginger's Keto In The UK

    well that's a peculiar number 🙂 I like it! Did you see the Mccance and Widowwson has been updated to March 2019? They took away swede from us again claiming it's just 5g carbs per 100g always. Sensitive as I am to carbs no glucose reading ever supported values higher than 2.5g, what do you reckon? Keep up the amazing work. Gin xx

  3. Dover

    Did not know about the British pronunciations for those veggies you mentioned; I will surprise my English son-in-law by nonchalantly using these pronunciations. Thanks!

  4. Banjo790 Ange

    So the fungi aka mushroom is neither fruit nor vegetable! I need to try aubergine as it’s the only one I don’t eat regularly (except asparagus yuk!).
    Really good video again.
    As I’m rarely eating fruit now do I get all my essential vitamins from vegetables? A video on vitamins and minerals would be 👍🏻

  5. A Real Kitchn

    Avocado's are life!! I absolutely love all that you can do with them and they are super yummy. I love all that I learned by watching this…thanks!!

  6. Stacey Agin Murray, Professional Organizer

    My kids will eat zucchini but only if I turn it into zoodles. What's a mom to do except make zoodles! Very informative video–didn't know that green peppers were lower in carbs than red/yellow. Are elephants low carb?

  7. RICKtonimus Prime

    You aré the best . It’s amazing the information you can get from someone who is not here to sell you some bull shit keto products… thank you very much. I found you today and I’m definitely gonna binge on your videos. Thank you one million times

  8. Maggie May

    I prefer to use yellow summer squash to make zoodles. Their flavor is milder and the color of the zoodles really makes it look like pasta. I think the carb count should be similar.

  9. M2deeD

    1. Zucchini
    2. Eggplant
    3. Asparagus
    4. Broccoli
    5. Mushrooms
    6. Peppers
    7. Avocado
    8. Tomato
    9. Cabbage
    10. Olives
    11. Green leafy veggies
    12. Lettuce
    13. Cucumber
    14. Radish
    15. Green beans
    16. Cauliflower

    Your Welcome😆

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