1. Broccoli: Broccoli is rich in fiber, vitamins (particularly vitamin C), and minerals. It is also low in carbs, with only about 6 grams of net carbs per 1 cup of cooked broccoli.
2. Spinach: Spinach is packed with nutrients, including iron, calcium, and vitamins A and K. It is extremely low in carbs, with less than 1 gram of net carbs per cup of raw spinach.
3. Cauliflower: Cauliflower is a versatile vegetable that can be used as a substitute for high-carb ingredients like rice or mashed potatoes. It contains about 3 grams of net carbs per 1 cup of raw cauliflower.
4. Bell Peppers: Bell peppers are colorful and crunchy vegetables that are high in vitamin C. They are also relatively low in carbs, with around 6 grams of net carbs per 1 cup of chopped peppers.
5. Zucchini: Zucchini is a summer squash that is low in carbs and high in water content. It can be spiralized into noodles or used in various recipes. One cup of sliced zucchini contains only about 4 grams of net carbs.
6. Asparagus: Asparagus is a nutrient-dense vegetable that is rich in folate, vitamins A, C, E, and K, and fiber. It is low in carbs, with approximately 4 grams of net carbs per 1 cup of cooked asparagus.
7. Brussels Sprouts: Brussels sprouts are packed with vitamins, minerals, and fiber. They contain around 8 grams of net carbs per 1 cup of cooked Brussels sprouts.
These vegetables can be incorporated into a variety of dishes, including salads, stir-fries, soups, and roasted vegetable medleys, providing you with essential nutrients while keeping your carb intake low. Remember to consult with a healthcare professional or registered dietitian for personalized dietary advice.