Eat Smart Carbohydrates

Eat SmartNo one likes to analyze their food. It’s like counting calories or counting chickens before they hatch, or, like counting sheep, it puts you to sleep. You need to eat smart by knowing your low carb veggies that you like to nosh on before you eat them.

Net carbs* should be around 20 – 30 per day; find the ones you love and eat your veggies!! 

Eat Smart Low Carb Veggies

Watch the amounts too, sometimes it’s hard to get a 1/2 cup of cauliflower, for example, as a measurement. Especially if you whip them like my fav: Loaded Fautatoes. So this is my list of the veggies that I like to eat raw or cooked:

Name Amount Net Carbs
Mustard Greens 1/2 Cup 0.1
Parsley (Chopped) 1/2 Cup 0.1
Spinach (Raw) 1/2 Cup 0.1
Bok Choi 1/2 Cup 0.2
Lettuce (Romaine) 1/2 Cup 0.2
Sprouts Alfalfa 1/2 Cup 0.2
Lettuce (Boston Bibb) 1/2 Cup 0.4
Broccoli florets 1/2 Cup 0.8
Cauliflower (Steamed) 1/2 Cup 0.9
Garlic (Fresh) 1 Clove 0.9
Radishes 10 0.9
Cucumber (Raw) 1/2 Cup 1
Pepper (Jalepeno) 1/2 Cup 1
Cabbage (Green Raw) 1/2 Cup 1.1
Squash (Summer) 1/2 Cup 1.3
Cabbage (Red Raw) 1/2 Cup 1.4
Cauliflower (Raw) 1/2 Cup 1.4
Mushroom (Button) 1/2 Cup 1.4
Squash (Zuchinni Steamed) 1/2 Cup 1.5
Asparagus (Steamed) 4 Spears 1.6
Cabbage (Green Steamed) 1/2 Cup 1.6
Fennel fresh 1/2 Cup 1.8
Artichoke (Hearts) 4 Pieces 2
Bean Sprouts 1/2 Cup 2.1
Kale steamed 1/2 Cup 2.1
Sauerkraut 1/2 Cup 2.1
Spinach (Steamed) 1/2 Cup 2.2
Tomato (Plum) 1 2.2
Scallions 1/2 Cup 2.4
Jicama (Raw) 1/2 Cup 2.5
Tomato (Tomatillo) 1/2 Cup 2.6
Green Beans steamed 1/2 Cup 2.9
Celery (Raw) 1 Stem 3
Peas (Snow) 1/2 Cup 3.4
Pepper (Green or Red Bell) 1/2 Cup 3.5
Mushroom (Portabello) 4oz. 4.1
Pumpkin (Canned) 1/2 Cup 4.1
Brussel Sprouts – seriously?? Inedible
Onion (Chopped) 1/2 Cup 5.5
Carrot (Steamed) 1 Large 5.6
Rutabaga 1/2 Cup 5.9
Tomato (Cherry) 10 6
Carrot (Raw) 1 Large 6.5
Peas (Regular) 1/2 Cup 6.5
Broccolini 1/2 Cup 6.7
Artichoke (Whole) 1 Whole 6.9
Squash (Spaghetti) 1/2 Cup 7.8
Squash (Butternut Baked) 1/2 Cup 7.9

*Net Carbs, represent the total carbohydrate content of the food minus the fiber content and sugar alcohols

One thought on “Eat Smart Carbohydrates

  1. Thank you for including a link to one of my recipes! This is a great list of low carb veggies.

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