Top 16 Vegetables Low in Net Carbs

Vegetables are among the most nutrient-dense foods around, providing the most vitamins and nutrients per calorie when compared with other food groups. Many vegetables also contain carbohydrates (sometimes known as “carbs”), which serve as a source of energy for the body.

The total carbohydrates listed on a food label include multiple different types of carbohydrates, including sugars, starches, and fiber. Fiber is a type of carbohydrate that the human digestive system cannot break down. (1)

Most types of carbohydrates cause a rise in blood sugar. Because of this, people with diabetes usually try to control how many carbs they consume. Those using insulin therapy generally benefit from adjusting their dose of insulin based on their carb consumption. (2)

People may also choose a diet lower in carbs for other health-related reasons. Research on low-carb diets has been mixed, with some studies showing health benefits while others show significant risks. (3,4,5)

Because fiber can’t be broken down in the small intestine, the carbohydrate it contains is not absorbed and doesn’t raise blood sugar. Those who are trying to reduce carbohydrates generally don’t need to reduce fiber. In fact, studies have found that eating fiber helps to improve blood sugar control in people with type 2 diabetes. (6)

The term “net carbs” refers to the total carbohydrates in a food minus the amount of fiber. (7) This gives a better sense of how many carbs will actually be absorbed from the food.

When looking for vegetables low in net carbs, choose mostly dark leafy green vegetables. There are many different kinds of dark leafy greens, and this article attempts to highlight some which might be new to you. Look out for these greens and try something new.

Vegetables low in net carbs include alfalfa sprouts, endive, rapini, arugula, lettuce, celery, bok choy, asparagus, mushrooms, and spinach.

Below are the 16 vegetables lowest in net carbs, for more, see the ranking of 200 vegetables low in net-carbs.