Popular low-carb diets, like Atkins and keto, might make you wonder if carbohydrates are healthy for you or if you should avoid them. Carbs are an essential nutrient and the primary energy source for the body.Cutting back on carbohydratescan reduce your energy levels and increase the risk of other symptoms, such as constipation, dizziness and headaches.
Carbohydrates can be found in many food groups, not just in grains. Dairy products, fruits, legumes and vegetables also contain this nutrient in different amounts. In this article, several dietitians help us identify which veggies are the lowest in carbs and discuss how people with chronic diseases can benefit from them.
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
Pictured Recipe:Maple-Roasted Brussels Sprouts with Bacon
1. Spinach
Spinach is not only used across cuisines, but it’s full of nutrients. “Spinach is rich in iron, calcium, magnesium, potassium and several vitamins. It’s also a good source of folate, fiber and antioxidants,” saysCrystal Scott, M.S., RDN, a dietitian at Top Nutrition Coaching. A 2023 study published inMoleculesfound that an antioxidant in spinach called alpha-lipoic acid reduces symptoms of metabolism-related diseases and diabetic neuropathy.
Scott recommends usingspinach in omelets, soups and salads or lightly sautéing it with garlic and olive oil for a warm side dish. She says, “The fiber content helps slow down the absorption of sugar in the bloodstream, preventing rapid spikes in blood sugar levels.” A cup of raw spinach has just 1 gram of carbs, per theUSDA.
2. Kale
Kale is packed with many vitamins and minerals and is a rich source of selenium, an essential mineral that helps your body make antioxidant enzymes. According toMedlinePlus, antioxidant enzymes help prevent cell damage. “Leafy greens like kale make a perfect addition for anyone with diabetes. Leafy greens are low in carbohydrates and have a minimal impact on blood sugar, making them a wonderful staple in a diabetic-friendly diet,” notesJosten Fish, RD, owner of Dietitian Meets Mom. According to theUSDA, 1 cup of kale has less than 1 gram of carbs. Fish recommends trying out theseKale Chipsfor a delicious and crunchy snack.
3. Cauliflower
Cauliflower steak recipes have increased the popularity of this veggie. Cauliflower is packed with nutrients like folate, potassium, fiber and vitamins C and K. A 2023 study published inFrontiers in Nutritionfound that cauliflower is rich in a bioavailable antioxidant called protocatechuic acid (PCA), which protects against inflammation in diabetes. The study authors concluded that people with diabetes should eat foods with PCA, like cauliflower, daily to gain heart-health benefits. One cup of chopped cauliflower has just over 5 grams of carbs. Looking for other ways to enjoy cauliflower? Try dipping it in thisChipotle Ranch Dressing.
4. Zucchini
Another vegetable Scott recommends you include in your rotation is zucchini. “Zucchini is a good source of vitamin C, potassium and folate. It’s also low in calories and provides fiber, which can aid in digestion,” she says. Additionally, since it’s lower in carbs, it won’t spike your blood sugar. Per theUSDA, 1 cup of cooked zucchini has less than 5 grams of carbs. According to theAmerican Diabetes Association, the glycemic load of zucchini is just 1, which is the best a food can score. Scott tells us, “Glycemic load (GL) is a measure that takes into account both the glycemic index (GI) of a food and the amount of carbohydrates it contains in a typical serving. It provides a more accurate picture of how a specific food will affect blood sugar levels.” Try ourShrimp Scampi Zoodlesfor a flavorful and nutritious meal.
5. Artichokes
6. Broccoli
This veggie is packed with vitamins C and K, fiber, folate and potassium, with 6 grams carbs per cup (raw and chopped), per theUSDA. Additionally, broccoli is a member of the brassica family—known for its substantial health benefits. A 2023 article published inFrontiers in Nutritionsuggests that brassicas are rich in selenium and have anti-diabetes effects through lowering inflammation in the body. Scott recommendsroasting broccoliin the oven after tossing it with olive oil, garlic and a pinch of red pepper flakes.
7. Asparagus
Asparagus is another veggie with a low score of 1 in glycemic load, and Tills notes that it’s one of the highest-fiber vegetables with the lowest carbs. “Vegetables that have a low net-carb count will have a lesser impact on blood sugar levels,” she says. Asparagus fits the bill: nearly half of the carbohydrates in asparagus are due to the fiber. According to theUSDA, four asparagus spears have less than 3 grams of carbohydrates, of which 1.2 grams are fiber. If you’re not a fan of asparagus, you may just need to add a delicious cheese topping.
8. Brussels Sprouts
Fiber not only helps manage your blood sugar levels butprovides tons of other benefits. According to theCenters for Disease Control and Prevention, this mighty nutrient can also help maintain healthy cholesterol numbers, reduce cancer risk and promote a healthy weight. And … you guessed it! Brussels sprouts are lower in carbs but packed with fiber. One cup of raw Brussels sprouts provides less than 8 grams of carbs and almost 4 grams of fiber, per theUSDA. If you’re wary ofhow to cook this cruciferous vegetable properly, try roasting or steaming them.
The 9 Best High-Fiber Vegetables You Should Be Eating, According to a Dietitian
The Bottom Line
Carbs are an essential nutrient and should be part of a healthy and balanced diet. Yet, people with some conditions, like diabetes, may need to pay special attention to how many and what type they consume throughout the day. These veggies with lower carb amounts can provide sustained energy throughout the day. Plus, with so many delicious ways to prepare them, you’ll never get bored.
Can You Eat Carbs When You Have Diabetes? What Dietitians Have to Say
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
