Best low carb vegetables

The health benefits of following a low carb diet are extensive so we’re often sharing our top tips for lowering your carb intake for better health. Despite common misconception, deciding to opt for a low carb diet doesn’t simply mean cutting back on pasta and bread and eating a boring diet. It’s all about making smart choices that shift you towards an abundance of delicious, nutrient-dense foods. Today, we’re sharing the best low carb vegetables to enjoy, whether you’re following a low carb diet like a keto diet or The Very Fast 800 plan, or if you’re just wanting to reduce your carb intake.

Benefits of a low carb diet

Reducing your carbohydrate intake by cutting back on simple carbohydrates and starchy vegetables have been found in clinical trials to provide significant health benefits.

A Mediterranean-style diet is naturally low in carbohydrates, while being rich in fibre, protein and healthy fats making it one of the healthiest ways of eating on the planet. This is why we champion this diet in all of our Programme’s approaches, so all of our members can experience the benefits a lower carb diet offers, including:

• Stabilising blood sugars and reducing risk of type 2 diabetes¹
• Being highly effective for weight loss²
• Reducing visceral fat (harmful belly fat)³
• Reducing risk of heart disease⁴

To experience these benefits for yourself, sign up to The Fast 800 Programme and get started on your low carb diet. Alternatively, just keep reading to learn more about the best low carb vegetables, including our key non-starchy vegetables list to take with you to your next food shop.

The best low carb vegetables to enjoy

1. Leafy greens: Arguably some of the best low carb vegetables are leafy greens like spinach, kale and lettuce as they’re among the lowest-carb veggies out there. If you’re following a low carb diet you may enjoy recipes like these Tuna Cups which use lettuce cups as a low carb alternative to traditional wraps.
2. Cruciferous vegetables: Broccoli and cauliflower are not only suggested to be excellent at improving insulin sensitivity, they also make for versatile high-fibre, low-carb swaps like Prawn Fried Cauli Rice or pizza bases in low carb recipes.⁵ 
3. Courgettes: Similarly, courgettes (or zucchinis) are rich in beneficial nutrients like soluble and insoluble fibre which support gut health. They’re also a favourite for using as for delicious low carb swaps like ‘courgetti’ or ‘zoodles’.
4. Peppers: Peppers, or capsicums, are rich in antioxidants called carotenoids that help reduce inflammation, improve aging, and protect against oxidative damage from harmful fats and cholesterol.⁶ They’re also high in vitamin A and C.
5. Asparagus: A tasty vegetable that works just as well as part of an energising brunch as it does in a hearty dinner. Asparagus is rich in gut-supporting prebiotics, and animal studies suggest it may even improve brain function.⁷ 
6. Avocado: Although technically a fruit, we tend to eat avocado as part of savoury dishes, so we include it in our favourite non-starchy vegetables list. It’s a low carb staple and rich in healthy monounsaturated fats that helps to keep you going on a low carb diet.

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7. Mushrooms: A list of the best low carb vegetables wouldn’t be complete without mushrooms. Portobello mushrooms in particular make for delicious burger buns or pizza base alternatives on a low carb diet, providing a good dose of vitamin D, potassium and antioxidants to your meal.

In summary, choose a rainbow of natural colours to ensure you’re consuming an array of micronutrients.

Sign up to your 7-day free trial of The Fast 800 Programme to find meal plans that guide you through a low carb diet in a way that works for you, as well as hundreds of delicious recipes that make the most of the best low carb vegetables. While on the Programme, we encourage our members to enjoy as many non-starchy, low calorie vegetables as you’d like with no need to count calories, so get that plate loaded up!