Our top 5
Low Carb Veggies
Veggies are an important part of your low carb lifestyle. They provide us with fibre, vitamins and minerals, but if you're eating low carb it really helps to know which veggies are particularly low carb. We've picked 5 of our favourites for you. We love them for being low carb little powerhouses of goodness.
1. Spinach - 0.2g of carbs per 100g
Spinach is a great veggie to add to your low carb eating plan as it's only 0.2g of carbs per 100g!
This leafy green is perfect for crispy salads, juicy smoothies and scrumptious omelettes. You can also steam it or blanch it, but our favourite thing is to saute a huge handful of spinach with some butter and garlic. It's just delicious!
Spinach is also packed with nutrients. It has vitamin K, which helps to clot your blood so that you heal quicker. It also has vitamin A which boosts your immune system, and helps vital organs such as the heart, lungs, kidney and other organs to work properly, which is definitely a good thing! Finally, it's packed full of iron. Iron carries oxygen to the muscles and brain, so making sure you're getting enough iron is essential for maintaining your energy levels, especially if you're an athlete.
And all of that for just 0.2g of carbs per 100g! Amazing!
2. Avocado - 1.3g of carbs per 100g
At just 1.3g of carbs per 100g, avocados are brilliant low carb veggies with the added bonus of having a wonderful creamy texture. Avocados are a nutritional powerhouse because they provide lots of good fat, vitamins and minerals, so they're definitely worth adding to your shopping list.
Avocados have loads of vitamin B, which helps your body to fight off disease and infection - and who doesn't want that? They are also natural detoxifiers. At the risk of too much information, this helps with regular bowel movements.
There are so many ways you can put this amazing veggie into your meals. Try adding them to your smoothie for an extra creamy drink, or make your own super fresh homemade guacamole. And obviously it's amazing mashed up with some lime juice and black pepper, and spread all over your Seriously Low Carb toast.
3. Courgettes - 2.3g of carbs per 100g
Courgettes come in at 2.3g of carbs per 100g and they're brilliant for your low carb lifestyle as they're so versatile and nutritious. They have lots of vitamin C, which boosts your immune system. They also have significant levels of potassium which help control your blood pressure and is also one of the minerals that most people lose a lot of in the early stages of keto, so making sure you're getting some courgettes in can help to prevent that.
You can also work wonders when it comes to cooking with courgettes. You can make noodles or 'spaghetti' from it by using a spiraliser or by finely slicing it to use as lasagne sheets. You can add it raw to salad, or roast off big chunky pieces to add some volume to your low carb dinner plate. Courgettes also make a superb, creamy soup and it even barbecues brilliantly.
4. Broccoli - 3.2g of carbs per 100g
Broccoli is 3.2g of carbs per 100g and is a fantastic source of fibre and protein. Broccoli is really helpful to those of us who eat low carb or keto as it can sometimes be tough to get enough fibre into our diets.
Protein helps the body to grow, repair and get stronger so it's especially important for athletes. Protein is also an essential part of recovery after a big effort so our endurance athletes should be adding lots of lovely broccoli to their shopping lists. Broccoli has vitamins A, C, E and K so you'll get a wide range of nutrients, helping you to hit your daily requirement of those key vitamins.
There are many different ways to prepare broccoli. It can be eaten raw in a salad or with dips, but blanching it quickly makes it tender with a little bite to it and really brings out the flavour. Or you could steam, saute or roast it. You can also grill it to give it a barbecue feel. Our favourite thing to do with broccoli though is to use it in place of pasta in those super creamy or cheesy sauces. Really delicious.
5. Aubergine - 2.2g of carbs per 100g
This deep purple vegetable comes in at just 2.2g of carbs per 100g and is an excellent source of dietary fibre. Aubergines are also a good source of vitamins B1, B6 and potassium. Vitamin B1 helps our body to convert that good food into energy to keep us going. Vitamin B6 benefits our central nervous system and helps keep your body moving, and potassium is one of the minerals that we lose in the early stages of ketosis.
Aubergine is great in so many meals. We particularly love it in a scrumptious curry with lamb cutlets, or a banging spicy chilli. As well as being a classic in moussaka, aubergine can also be used in place of pasta sheets in lasagne.
Aubergine is really versatile and a great way to add some texture and chunkiness to your low carb meals. You can fry it, grill it, barbecue it and saute it. We also love that aubergine absorbs the fats that you cook it in, so it's a brilliant way to get some extra fat into your meals.