The 16 BEST Low Carb Vegetables [EAT AS MUCH AS YOU WANT!]

The 16 BEST Low Carb Vegetables [EAT AS MUCH AS YOU WANT!]

In this video, I’m gonna take you through
16 of the best low-carb vegetables. All the vegetables in this video are so low
in carbohydrate that you can pretty much eat as much as you want even on the most restrictive of low carb diets such as the ketogenic diet Hey Carbdodgers! My name is Dr. Dan Maggs, if you’re new to my channel then welcome 😊 It’s all about losing weight and keeping
it off in a healthy way. We talk about low carb diets, fasting, exercise and all
that good stuff. If that sounds like something you’d be into then I’d love it
if you’d subscribe to my channel which you can do by clicking the subscribe
button and if you click that little bell next to it YouTube will notify you
whenever I release a new video every Tuesday. Now, all the vegetables in this
video contain less than 5 grams of net carbs per 100 grams of food and net
carbs are the digestible bit that our bodies actually can use for energy. It’s
a really low amount of carbs which means you’ll more than likely be full before
you start to over eat these foods and as you’ve probably noticed I’m British,
which means we call some of our vegetables by different names from
pretty much most of the rest of the world. I’ll try and use the common
international names for these things but hopefully it should be obvious from the
pictures what I’m talking about which brings me neatly on to Number 1. We call
them courgettes you might call them zucchini. This member of the squash
family is particularly low in carbohydrates and it’s really versatile.
Compare it to other members of the squash family such as pumpkins which
have 6.5 grams of net carbs and butternut squash which has 10
whereas courgettes have just 2.1 net carbs per 100 grams. You can roast
them. Fry them. Grill them but they’re perhaps most famous in the low-carb
world as an alternative to pasta. You can use a spiralizer to turn courgettes into spaghetti which we call “courgetti” but I guess if you call courgette zucchini I
guess zoodles works just as well. You can try this Courgetti Bolognese recipe or if you’re feeling a bit more adventurous then use them as
a noodle substitute, in this ramen noodle recipe Number 2 is aubergine or
eggplants. Now these can be cooked in a variety of ways I love them because they
suck up the flavor from everything around them. My favorite way to cook them is to cut them into thin slices and use them as a substitute for lasagna sheets. Asparagus, this vegetable has such incredible flavor especially if you can
get it locally produced and in season. It makes a great low carb side dish
steamed, sauteed, barbecued. It makes a fantastic accompaniment for steak. Then
Number 4 is broccoli. Now this might seem like a pretty boring vegetable especially if it’s just boiled or steamed but there’s loads of great where
you can cook broccoli that make it loads more exciting stir-fry it, roast it or
even blend it up into a soup and number 5 is mushrooms. Love them or hate them,
mushrooms are very low in carbs. I always try to keep some in the fridge garlic mushrooms are a great tasty side dish just saute them with some butter and
some garlic I mix mushrooms with some cheese as a
stuffing for an omelet or make a lovely creamy mushroom sauce to go with steak. Number 6 is peppers. Now fun fact red peppers are just ripe green peppers
they go through yellow on the way to get there and the ripening process means
that more sugars will be present in the flesh of peppers. Green peppers are a
really solid low-carb choice at 3 net carbs whereas red and yellow peppers only just make this list at 5 grams per 100 grams. You can slice them up
and eat them raw in salads or fry them up as part of this awesome Beef Fajita
dish. Number 7 is the amazing avocado. Avocados are one of my low carb
superfoods. They’re just loaded with healthy fats and are perfect in salads,
blended in smoothies for an extra creamy texture or squashed up to make guacamole is it guacamole or guacamole … hmm I don’t know If you’ve never tried making
guacamole at home it’s really easy and it’s so much better than the shop-bought
stuff. There’s a recipe for it as part of the Beef Fajitas recipe that I
mentioned earlier, so make sure you check that out. And all the recipes, by the way,
I’ll link down below this video in the description and before we go any further
I want to talk about the elephant in the room. Not all of these vegetables are
technically vegetables. Yeah it’s true some of them are actually technically
fruits but we talk about them as vegetables because they have similar
nutritional profiles to vegetables even though they’re not but here’s a little
challenge for you let me know in the comments down below which is the items on this list is technically neither a vegetable nor a fruit. Be a fungi and
drop me a message in the comments below ⬇️⬇️⬇️ Number 8 is the humble tomato. Again
it’s not a vegetable but it is a fruit. Lots of people seem to get upset about
tomatoes on low-carb diets and I’m not really sure why that is. Yeah there are
certain varieties which are a bit sweeter than others and may have a
slightly higher carb count but most are pretty low in carbs and of course
there’s hundreds of different ways that you can use tomatoes such as raw in
salads or cooked but beware of sun-dried tomatoes for the same reason that we
avoid dried fruits the sugars that are there are just so much more concentrated
in anything that’s been dried. Number 9 is cabbages. Now cabbages
don’t have to be boring you know shredded cabbages can form the basis for coleslaw and work really well as a sort of noodle substitute for low carb stir
fry. These can be seriously tasty. Number 10 is olives. Love them hate them, they feature in quite a lot of our recipes over at but
olives are often my go-to snack on the road because you can usually pick up a
small pot in pretty much most supermarkets very easily. Number 11
is a group which is green leafy vegetables and by green leafy vegetables
I mean things like spinach, bringreens, kale those kind of things. I’m not going
to go into detail in this one because they’re not exactly the most inspiring
out of all of these vegetables but they are super low in carbs and full of
important nutrients whether you decide to cook them or blend them into
smoothies. They’re always something we get more of in our diets. Number 12 is
lettuce and number 13 is cucumber and I’m going to talk about these two
together again because they’re not overly excited on their own but they
form the basis of amazing salads which you can eat your heart’s content on a
low-carb diet. Number 14 is something that I think is
frequently overlooked as a great low carb vegetable it’s radishes and this
includes the radishes oriental cousin the daikon radish or mooli. I always
used to think of using radishes in salads and we’ve used them in this
awesome Salmon Nicoise Salad but they can also be roasted and stir-fried get creative with them. Number fifteen is green beans which
we also used in the salmon nicoise salad. You can use them in salads stir fries or
as a side dish but they also work really well for meal prep foods because once
cooked they can be stored really well in the fridge for a few days and last but
by very means not least, Number 16 is the cauliflower. Oh cauliflower I can’t
believe I’ve left you until number 16. Now it’s fine it’s fine I may have saved
the best to last. Cauliflower is quite possibly the king or queen of low carb
vegetables. It can be mashed as a potato substitute blend it with parmesan and
use it to top off this amazing shepherd’s pie grate it pulse it up in a
blender chop it up finely and use it as a low carb rice substitute and I just
love to chunk it up into florets or steaks and roast it in the oven with
some salt pepper and oil it’s such a quick easy and tasty side dish. You can
even make cauliflower into a pizza base and if cauliflower can be a pizza base
then my friends anything is possible!! So that is the list of my top 16 low
carb vegetables and hopefully a bit of inspiration about how to use those in
various recipes and all the recipes that I’ve mentioned are linked down below in
the description below this video. Now knowing which foods are lower carb
options and which are higher carb options is half the battle when you’re starting out on a low-carb diet so I’ve put together
this downloadable cheat booklet which tells you the low carb content of most
of the common foods you’ll find in the supermarket’s there’s a traffic light
system to show you which foods are all good which you need to be careful with
the quantity and which you should avoid altogether in order to be successful on
a low-carb diet. You can download it keep it on your computer or on your phone or
even print it out and the link for that again is in the description below this
video. That’s it for today I hope that’s been helpful I release new videos like
this every Tuesday so be sure to subscribe to my channel and click that
bell to get notified remember to comment down below if you managed to spot which of these vegetables isn’t actually a vegetable or a fruit at all oh just hit
the like button if you found this video useful have a great week and I’ll see
you next Tuesday…

100 thoughts on “The 16 BEST Low Carb Vegetables [EAT AS MUCH AS YOU WANT!]

  1. I prefer to use yellow summer squash to make zoodles. Their flavor is milder and the color of the zoodles really makes it look like pasta. I think the carb count should be similar.

  2. 1. Zucchini
    2. Eggplant
    3. Asparagus
    4. Broccoli
    5. Mushrooms
    6. Peppers
    7. Avocado
    8. Tomato
    9. Cabbage
    10. Olives
    11. Green leafy veggies
    12. Lettuce
    13. Cucumber
    14. Radish
    15. Green beans
    16. Cauliflower

    Your Welcome😆

  3. Tomatoes have a lot of lectins unless you peel and seed them. You can also cook in a pressure cooker to kill the lectins.

  4. Mushrooms! Guacamole is pronounced "WAh-cAh-MO-leh" although most Americans say "guah-ca-mo-lee" and agave is pronounced "Ah-gAh-veh" btw

  5. Im on keto diet but have IBS thats why 99% of those vegetables is not possible to eat or at least very limit, so its realy a challenged.

  6. I am definitely charmed by your accent and the way you explain your subject , thank you so much for this great job 😍

  7. I can't believe you left out the most perfect veggie: celery. 3g carbs per cup, 2 of which are not digestible. Try them with peanut butter.

  8. Thanks for sharing great information and recipes. First time I have seen one of your videos. Will definitely watch more. Beth

  9. I'm not a" fun guy" but I am a science teacher occasionally….when I'm not an English teacher most of the time. The answer to the question about food not a fruit and not a veg , on the list would be fungi ska mushrooms.Cute twist of wording there….but don't give up your day job yet!

  10. I beg to disagree with this theory of "eat all you want" vegetables stuff everyone is pushing now days.

    Carbs=carbs, no matter how you look at it. If you consume carb, your body will prefer that as source of energy, from what I've read, over any fats I consume in addition to.

    So, I eat "all I can eat" vegetables, believing what everyone is saying and I gain weight???

    These are the so called recommended vegetables that I'm supposed to be able to eat, per all the Keto advocates here on youtube and online.

    This week, I cut back my 20+ ounces of these "recommended" vegetables, eating more meat/protein and I am again loosing weight???

    Go figure. I am taking myself off of this vegetable carbs consumption and lean towards carnivore diet and eliminate all the carbs in ANY form I can from my foods.

  11. Cauliflour is Broccoli's ugly sister. But her attributes have grown on me and I know see her inner beauty. I love Cauliflour.

  12. Why no one mentions BITTER GOURD.. it is lowest in carbs very nutritious and have lots of health benefits… it even lowers insulin and helps reduce weight!

  13. Many Botanic Fruits are Culinary Vegetables: Eggplants, zucchini, tomato, peppers, cucumbers and other veggies with seeds. Many of these are nightshades, which means their flowers bloom at night and sleep during the day. Shocking that a hot Thai pepper is really a fruit.

  14. I'm under the impression that avocado us type 2 can only have an 8th of one as it rises the blood sugar. I love advodacn i used to have half of one in said or use on toast but my sugar spiked. Can you tell me why please

  15. Brad.. how about the anti-cancer and heart healthy properties in almost ALL vegetables and fruits? You people [i.e Ketoq] focus almost exclusively on "carb-content" but ignore all other important disease preventing qualities of vegetables and fruits. Also answer this: Why does Rafa Nadal [I assume you know him Brad!!] why is his main food CEREAL AND DRIED FRUIT?? Surely this would elevate his blood sugar to performance draining levels? Can you explain this anomaly and why most high performance athletes eat anything BUT bacon eggs dairy and steak?

  16. It's not that I don't like them, but gotta watch the peppers and tomatoes. They can get a bit carby—especially the red and yellow bell peppers. Of course, mushrooms are fungi.

  17. Mark Twain "a cauliflower is just a cabbage with a college education" Also where I live in the middle of the U.S.A. most do not know what shepherds pie is. I do because my wife lived with a British family what she was Hong Kong.

  18. Things with a seed or seeds are fruits. They are ripe plant ovaries, the fruit of the plant. Yum. Roots, leaves and stems are vegetables. Petals are modified leaves.

  19. What about Baby Corn ?
    The packs I've seen says 5g per 100g, is this something to consume or should I avoid it like the plague…as per usual corn ?

  20. I've been working 3 shifts for over 30years and I've never seen any advice on eating healthy around these crazy working hours.when my wife is eating breakfast im tucking into a big dinner.

  21. you really helped me to figure out about the vegetables that are low in carbs thank you very much and might I say that you were such a hoot (funny) during your program loved it. Kelly

  22. Ok, pineapple doesn't belong on pizza people, it's time to unite with your pineapple on pizza is awesome cousins to do battle with these cauliflower can be a pizza base heretics.

  23. Fantastic information 👍 my doc just told me I am a digit away from been diabetic I am 53 and never had this prob before so I have to take action to bring my number down to normal this info will help thank you

  24. Thank you for this presentation and all the links !
    16 different vegetables is quite a variety. There should be several good recipes amongst this list. If one isn't available, another could easily be substituted.
    This is the best time of year to light up the oven, too.

  25. Thanks, I was dismayed when I recently noticed vegetables have more carbs than I thought. I became afraid to use too much cauliflower, for example. I will try to use all these on your list without apprehension.

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