5 Vegetables You Need In Your Low Carb Diet.

Your Low Carb dietWhile we all need to consume more vegetables than we do, there are 5 Vegetables You need in your Low Carb diet that you should eat daily if possible. Vegetables are a major source of nutrients and they include, both fat-soluble and water-soluble vitamins that our bodies need.

While some vitamins can be stored for future use there are others that cannot. Vitamins that can be stored in the body are called fat-soluble vitamins and include vitamins A, D and E.


The body also needs water-soluble vitamins, some of the most important of which are, the “B-complex” group that holds, vitamins B1, B2, B5, B6, B12 and others, along with, biotin, choline and folic acid.

Our bodies need the water-soluble varieties each day, and because our bodies cannot manufacture them, the only way to get them is from the food we eat.

When considered as a group, vegetables are rich sources of both fat-soluble and water-soluble vitamins. The U.S. Food Pyramid guide recommends at least 3-5 servings of vegetables each and every day. For those of us that eat a Whole Food/Low Carb diet it is very important that we are aware of what each vegetable brings to the table.

Vegetables also contain essential phytonutrients that are essential for health, disease prevention and also are responsible for giving these foods their bright colors. Two of the most important phytonutrients are carotenoids and flavonoids.

The phytonutrients provided by cruciferous vegetables like broccoli, and in root vegetables, such as, onions, sweet potatoes, and garlic provide unique abilities to decrease risk cancers and some of these phytonutrients simply cannot be found in other food groups.

Dietary fiber is critical for our health, not only on a daily basis, but on a meal-by-meal basis as well. Vegetables have a high-fiber content that provide us with amazing digestive benefits.

Food cannot move through our digestive tract in a healthy way unless it is fiber-rich, and vegetables are some of the very richest sources of fiber.

Fiber is also essential for healthy weight management, helps to balance blood sugars and has a big role in the prevention of heart disease and high cholesterol conditions that lead to it.

Here Are Five Vegetables You Need In Your Low Carb Diet

1. Broccoli

Few foods measure up to the disease-fighting potential of broccoli. This cruciferous vegetable is packed with antioxidants that help reduce the risk of stomach, lung and rectal cancers.

Broccoli is rich in beta-carotene, vitamin C and folate, so it is also good at boosting your immunity to colds and flus.

Broccoli really satisfies, and when you feel full and feel so for longer, you eat less and can better lose and manage your weight. 1/2 cup of broccoli florets has 0.8 net carbs.

2. Carrots

Carrots are great for skin and eye health and also provide essential nutrients for hair health. They contain essential antioxidants, including, vitamin A. They are also all-natural sources of vitamin C that enhance immunity and protect the heart from damage.
Carrots make a great healthy and filling snack, and for those who love crunch, they really satisfy that craving, and have 3 net carbs per 1/2 cup.

3. Sauerkraut

While I could have just added cabbage, it is very important that we include fermented food to our diets. Sauerkraut is probably the best known of the fermented foods unless like me, you make your own. Sauerkraut has anti-cancer nutrients like vitamin A, C, K and some of the B complex. It is a good source of fiber, iron, manganese, copper and magnesium as well as some protein. Did I mention that it is excellent way to rebuild healthy gut bacteria levels.

The upside is that it is only 2.1 net carbs per 1/2 cup.

4. Eggplant

Eggplant gives us the antioxidant, nasunin that is useful in guarding the brain cells and keeping them healthy.

This bright purple vegetable also has fiber and potassium that plays a major role in reducing the risk of dementia and stroke.

All that good health and only 2.1 net carbs per 1/2 cup cooked eggplant.

5. Onions

They contain vitamin C and folate to fight heart disease and diabetes, and since they are so low in calories and so versatile in cooking they are great for weight loss and healthy weight management.

Grilled onions are a much better food than onion rings that turn this wonderful whole food into an unhealthy processed dish loaded with added unnecessary fat.

However they are a little high on the carbs coming in at 7 net carbs per 1/2 cup, but you should be able to slip in a quarter cup once in a while. I mean, after all, we are leaving off the bun on our hamburgers already, so we should keep the slice of onion.

Final Thoughts

The morale of this story is to fill your plate with mother’s nature miracle foods, and you will enjoy optimal health and energy for life! These 5 Vegetables You Need In Your Low Carb Diet are only a few. There are many others but this is a great start for those of us working on enjoying a whole Food/low carb lifestyle.

We invite you to join us on this journey to a better lifestyle. Add your comments in the space below this article and I will replay to each one . To receive our new Whole Foods recipes and articles just Sign up on the right side of this page for our News letter and we will keep you up to date, or like my Facebook page https://www.facebook.com/ChefWilliamOnline where you can view the articles as we post them.

bon provecho

Maria and Bill

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4 Responses to 5 Vegetables You Need In Your Low Carb Diet.

  1. ChefChaney says:

    Apple slaw sounds like a good one to enjoy. I like making my own sauerkraut.Sometimes I am successful and sometimes not so much.
    We do enjoy cabbage in other ways…We don’t get the sour pickles here in Mexico or at least I have not found them yet. But then
    I have not found a potato knish here yet so who knows? There are some things we miss from up north. Like a good deli pastrami on rye.
    While I not longer eat bread, I would make an exception for that.

  2. ChefChaney says:

    Eggplants and saurkraut are two must have vegetables in our house. The list is much longer than
    what I shared and I will trickle others in future articles. Connecting WHole foods and low carb is a
    lot of fun for me and I have had to set goals to direct what I can cover…I’ll keep at it and before
    long I might even find another kindle book in there.

  3. The last time I had sauerkraut was forever ago. I do eat sour pickles (the real ones, that the kind that are sold on supermarket shelves; these come from the refrigerated sections). And, my cabbage is obtained via the various slaws I enjoy (especially my apple slaw).
    Roy A Ackerman, PhD, EA recently posted…In the blink of an eye?My Profile

  4. Chef,
    I was surprised to see eggplants and saurkraut on this list! I totally agree; we eat both quite often, but I’m just surprised! The more veg we add to our diets, the better I feel. And if I’m trying to lose weight, eating most veg really does help. 🙂

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