What Vegetables Have Carbs In Them, it’s clear that your health and nutrition info is out of order and disorganized. That’s why we created this article, to make it easier to find life-saving information. We’ll be covering a lot of topics here like carb counts, vitamins, other nutrients and more, so grab a drink, take a seat and keep following along.
Ten Healthful High Carb Foods
Dietary carbohydrates are a crucial component, and many high-carb diets have great health advantages.
The body needs carbohydrates to function properly and to give it with the fuel it needs.
In this article, we examine 10 high-carb foods and explore their potential health benefits.
Healthful high carb foods
Fruits, vegetables, and pulses with little processing are excellent sources of carbs and frequently include a variety of other vitamins and minerals. In contrast, foods heavy in processed, refined carbohydrates frequently have lower or no amounts of these extra nutrients.
These foods can assist in raising the amount of carbohydrates in a person’s diet. A diversified, nutritionally sound diet full of natural foods can support general health.
Healthy, whole-food sources of carbohydrates include:
- sweet potatoes
- brown rice
- goji berries
- kidney beans
- garbanzo beans
Adding these healthful, high carb vegetables to a meal will boost its carbohydrate content:
1. Sweet potatoes
Sweet potatoes are a delicious favorite to include in a range of meals.
One large 180 gram (g) baked sweet potato with the skin has 37.3 g of carbohydratesTrusted Source. Sweet potatoes are also an excellent source of potassium and vitamins A and C.
A 2015 study found that some carbohydrate molecules in purple sweet potato may also have antioxidant and antitumor benefits.
Beetroots, or beets, are a sweet, purple root vegetable that people can eat either raw or cooked.
One cup of raw beets has 13 g of carbohydratesTrusted Source. Beets are rich in potassium, calcium, folate, and vitamin A. They also provide people with naturally occurring inorganic nitrates that can benefit heart health.
Corn is a popular vegetable that people can enjoy year-round as a side dish, on the cob, or in a salad.
A measure of 100 g of cornTrusted Source contains 18.7 g of carbohydrates and 3.27 g of protein. It also provides a good amount of vitamin C.
High carb grains
Grains and pseudograins, the seeds of broadleaf plants, are great sources of carbohydrates. Whole-grain varieties provide protein and fiber and offer plenty of additional healthful benefits.
Grains are versatile and can form the main part of many meals. Rather than eating white rice and white bread, people can incorporate the following healthful high carb grains into their diet:
Quinoa is a nutritious pseudograin. It tastes similar to other types of grain, and people can prepare and eat it similarly.
One cup of cooked quinoa contains 39.4 g of carbohydratesTrusted Source, 8.14 g of protein, and only 1.61 g of sugar.
Quinoa is also rich in minerals, including magnesium, potassium, and phosphorus.
5. Brown rice
Brown rice is a common side dish and a healthful alternative to white rice. One cup of cooked brown rice has 45.8 g of carbohydratesTrusted Source.
This grain is also rich in antioxidantsTrusted Source.
Oats are versatile whole grains. Different varieties are available, including rolled, steel-cut, and quick oats.
A cup of uncooked oats provides 103 g of carbohydratesTrusted Source, 26.4 g of protein and 16.5 g of fiber.
Nutrients in oats can help promote heart health. Research has shown that oat fiber can reduce the riskTrusted Source of cardiovascular events in patients with coronary artery disease.
High carb fruits
Fruits are an excellent source of healthful carbohydrates, particularly those below:
Bananas are widely available and make for a convenient snack.
One medium banana has 26.9 g of carbohydratesTrusted Source. Like sweet potatoes, they are also rich in potassium and vitamins A and C.
ResearchTrusted Source shows that potassium intake can help improve heart health and lower blood pressure.
There are several different types of apple, each with its specific nutritional content.
The United States Department of Agriculture (USDA) estimates that one medium apple contains 20.6 g of carbohydratesTrusted Source. It also provides vitamins A and C, potassium, and fiber.
According to a study involving older women, apples may lower the risk of disease-related mortality, including cancer mortality.
Mangos are a sweet tropical fruit. One cup of chopped mangos has 24.8 g of carbohydratesTrusted Source.
Mangos are also high in vitamins A and C, potassium, and fiber.
High carb dried fruits
Healthful dried fruits can help people achieve their daily carbohydrate needs. However, some dried fruit products contain additional sugars to increase their sweetness. People looking to eat more dried fruits should carefully check labels for added sugars and prioritize minimally-processed options.
People can try eating the following dried fruits alone as a snack or adding them to a trail mix or meal:
There are many varieties of dates, and they are naturally sweet enough to be used as a sweet snack or dessert.
There are 18 g of carbohydratesTrusted Source in one pitted Medjool date. This fruit is also rich in fiber, calcium, phosphorus, potassium, and vitamin A.
Keto-Friendly Vegetables That Won’t Kick You Out of Ketosis
Let’s be clear about one thing: Vegetables are carbohydrates—healthy carbohydrates.
Even if you’re going to lose weight on the diet, any plan that forbids you from consuming particular veggies or entire groups of certain vegetables is unhealthy. (Yes, being healthy and losing weight are two different things.)
So let me reiterate before we go any further: YOU SHOULD EAT VEGETABLES.
Now, the extremely restrictive keto diet, which mandates that you adhere to a high-fat, low-carb eating plan, tends to imply that you might want to avoid some veggies with higher carb content since they could potentially cause you to enter ketosis and then exit it.
The ketogenic diet was first utilized as a dietary therapy for children with epilepsy in the early 1900s, as Kayla Girgen, R.D., a bariatric dietitian and mindset coach, explains.
The keto diet has returned to the scene, but with looser restrictions and more forgiving carbohydrate limits for those trying to lose weight, according to Girgen. This is because low-carb eating and the Atkins diet have been increasingly popular over the past few decades.
Because vegetables are so high in fiber, cutting back on them might be bad for your digestive system as well. Vegetables are mostly composed of carbs, especially fiber, which is crucial for any dieter but particularly beneficial for those following the ketogenic diet because constipation can be an unpleasant side effect. It’s crucial to look at net carbohydrates, which take a food’s fiber content into account when choosing keto-friendly carbohydrates. Fiber can be used to calculate net carbohydrates (total carbohydrates – fiber = net carbohydrates).
While veggies are among the healthiest foods you can consume, certain of them, especially those that are starchy and high in carbohydrates, can prevent you from burning fat, even in tiny amounts. Carrots, sweet potatoes, and potatoes are some of these starchy foods.
Consider the following list of veggies to maintain ketosis and consume a healthy diet.
They are all packed with antioxidants that fight disease, and many of them are high in fiber that fills the gut. Additionally, most of these keto-friendly foods are high in water content, which can help you feel fuller while also assisting you in maintaining appropriate hydration (and thereby help you eat less at mealtime and avoid mindless snacking after mealtime.) These vegetables are all wonderfully tasty on their own—ranch dressing is not necessary—and simple to incorporate into nutritious meals.
Even though specialists are still unsure on exactly what “plant-based” means, if you gorge on them, you can go ahead and use the term.
Instead, pile your plate high with these vegetables, which are all low in net carbohydrates and add more of the wonderful things to your meals.
That’s right, this orange-hued vegetable is allowed on ketosis in moderate amounts. “Don’t put pumpkin in a fall-only category! Pumpkin puree is low in carbs and a good source of fiber,” says Maggie Michalczyk, MS, RD. Plus, it’s a great ingredient for keto-compliant desserts when you want something sweet and satisfying, she says. There are 7 grams of net carbs per ½ cup serving.
Low in net carbs, high in flavor and crunch, this cruciferous vegetable is an awesome base for coleslaw, yes, but also delicious sauteed in olive oil till tender-crisp.
“This super green is one of the few vegetables that is a good source of protein (3 grams per cup), and it’s also low in carbs and high in other nutrients like vitamin A, C and K,” says Michalczyk. It’s really versatile—you can use it for omelets, keto air fryer kale chips, salads, soups, and more. It has just 3.4 grams of net carbs per cup.
“Another super green, spinach is packed with vitamin A, C, calcium and iron. It’s very low in carbs and makes for an amazing addition to any meal,” says Michalczyk. It’s a great vegetable to always have on hand in the fridge for easy weeknight meals when you’re pinched for time. A cup has a mere 2.5 grams of net carbs.
“Jicama is a hearty root vegetable low in calories and high in water content,” says Girgen, who likes the “crunch factor” of this root veggie, especially since it’s often missing from keto diets. Enjoy it raw to get that satisfying crunch, she says, or go out on a limb and make jicama fries. “This keto-friendly vegetable is high in vitamin C and antioxidants which help protect against free radicals and boost your immune response,” says Girgen, who says raw jicama contains five grams of net carbs per ½-cup serving.
Use these multi-colored peppers in a variety of ways, like in stir-fry, eggs, and fajitas, or as a dipper for keto spreads. Michalczyk notes they’re “packed with vitamin C and potassium, which is great for active bodies.” There are 5.9 net grams per half a cup chopped.
Don’t underestimate this power green and just reserve it for garnish. “This peppery green is a little different from kale and spinach, but like them, is low in carbs and high in nutrition. It’s also a good source of folate, calcium, potassium and magnesium, which are great for your blood pressure,” says Michalczyk. There are 0.4 grams of net carbs in a full cup.
“This summer squash is a perfect substitute if you are wanting pasta but adhering to the keto diet,” says Michalczyk. Spiralize it, and you may not even know the difference—especially if you have a flavor-packed dressing and some meatballs on top. “It’s filled with vitamin C, A, and calcium, plus it’s low in carbs,” she says. There are just 3 grams of net carbs per 1 medium-sized zucchini.
With just 2 grams of net carbs per ½ cup, broccoli is a major superfood that should be a staple on the keto diet, says Suzanne Dixon, RD. It’s high in fiber and protein to keep you full and you can use it in just about anything—stews, soups, and keto makeovers of your favorite foods like casserole.
Cauliflower has a similar nutrition profile to broccoli. It’s also a great cruciferous veggie to choose when you’re on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup. It’s pretty bland in taste, but that’s the beauty of it, as you can adapt it to whatever you are making with the right spices and sauces.
10 Keto-Friendly Vegetables You Should Eat More Of
These low-carb vegetables can help you stay in ketosis.
Vegetables are the foundation of any healthy eating plan, including the keto diet. They provide much-needed nutrients and fiber; eating a keto diet with few vegetables and a lot of processed animal products can make you feel tired, cause constipation or diarrhea, and increase your risk of developing heart disease or diabetes.
If you are not careful, you might accidentally cut out too many fruits, vegetables, and whole grains to stay compliant with a keto diet. The aim of this diet is to get most of your energy from fat instead of carbohydrates—this can send your body into ketosis, a state where it burns fat for energy instead of carbs. However, this means people who follow a keto diet severely restrict how many carbs they eat. If you want to try a keto diet, talk to a healthcare provider about how to follow it safely.
In general, most vegetables are calorie-poor and nutrient-rich (packed with fiber, essential vitamins, minerals, and phytonutrients), making them excellent additions to a healthy diet. To incorporate vegetables into a keto diet, avoid ones that contain a lot of carbs like potatoes, corn, carrots, beets, and squash. Non-starchy veggies, however, can be enjoyed in large quantities. Learn more about some vegetables that you can try in your keto diet.
Net carbs: 2 grams
Also known as rocket, this leafy green has a peppery flavor. One serving (four cups of fresh arugula) contains 20 calories and 2 grams of net carbs. Nutritionally, arugula is an excellent source of vitamins A and C, and a good source of folic acid and calcium.
Net carbs: 2 grams
A serving of asparagus (5 spears) contains 20 calories and 4 grams of total carbs, or 2 grams of net carbs. The veggie is a good source of folic acid, fiber, and vitamins A, C, and E. Additionally, it may help prevent UTIs and depression.
Net carbs: 4 grams
Bell peppers are another low-calorie source of vitamins. A medium bell pepper has 25 calories, 4 grams of net carbs, and 190% of your daily vitamin C requirement.
Net carbs: 3 grams
A serving of broccoli (3 ounces raw) has 30 calories and 3 grams of net carbs. Like other cruciferous vegetables, broccoli is considered a great source of nutrients: it contains vitamins A and C, B vitamins, magnesium, and potassium. Broccoli can help you protect your heart, brain, and bone health, and could prevent inflammation and cancer.
Net carbs: 3 grams
A cousin to broccoli, Brussels sprouts are another excellent source of nutrients. One serving (1 cup) has 40 calories, 3 grams net carbs, 2 grams protein, 3 grams fiber, and more than the amount of vitamin C and K you need in a day. As a bonus, they have anti-cancer, heart health, blood sugar-regulating, and anti-inflammatory benefits, too.
Net carbs: 3 grams
Another member of the cruciferous family, cauliflower is a versatile low-carb vegetable that can be used as a stand-in for rice, mashed potatoes, and even pizza crust and baked goods. One serving (3 ounces) of cauliflower has 25 calories, 3 grams of net carbs, 100% of the vitamin C you need in a day, and a good amount of folic acid. Like its cousins, broccoli and Brussels sprouts, cauliflower can also protect your heart health and help fight cancer.
Net carbs: 1 gram
A serving of this green, leafy vegetable (3 cups fresh kale) provides 20 calories and 1 gram of net carbs. Like most leafy greens, kale is a good source of vitamins A and C, potassium, vitamin K, calcium, and magnesium. It can therefore protect your bone and heart health, reduce inflammation, protect your eye health, and help prevent cancer. The green is also packed with beneficial antioxidants that may help protect against chronic diseases associated with aging.
Net carbs: 2 grams
Mushrooms are another flavorful and nutritious low-carb vegetable. One serving (5 medium mushrooms) has 20 calories, 2 grams of net carbs, and 3 grams of protein. Plus, the fungi are rich in B vitamins, copper, vitamin D, and selenium. According to a 2014 Integrative Medicine: A Clinician’s Journal article, the agaricus, lingzhi, caterpillar, turkey tail, and maitake mushrooms could bolster immunity and may have anti-cancer benefits.
Net carbs: 4 grams
Spinach is another good source of several nutrients. A serving of spinach (1½ cups of fresh leaves) has 40 calories, 4 grams of net carbs, and 2 grams of protein. With 6 grams of fiber per serving, spinach helps you feel fuller for longer and is also an excellent source of vitamins A and C, iron, folic acid, and magnesium. As such, spinach could help lower your risk for heart disease, cancer, diabetes, eye conditions, and cognitive degeneration.
Net carbs: 4 grams
Tomatoes are a healthy addition to any eating plan because they’re a rich source of lycopene, a phytonutrient that has potent heart health and anti-cancer properties. A medium tomato has just 20 calories, 4 grams of net carbs, and contains vitamins A and C. It is also a good source of potassium