In recent years, a high-protein and low-carbohydrate diet is recommended for losing weight and also to remain in shape. In this diet, it is advocated that a person should receive around 30% to 50% of their total calories from proteins, and the rest from fats and healthy carbohydrates. If we have to talk about carbohydrates in vegetables, the vegetables can be divided into three categories: Low-carbohydrate vegetables, medium-carbohydrate vegetables, and high-carbohydrate vegetables.
Low-carbohydrate vegetables are the ones that are to be eaten in abundance when you want to follow a weight-loss diet. These vegetables include horseradish, lettuce, mushrooms, watercress, asparagus, broccoli, celery, cucumber, fennel, olives, peppers, and spinach. On the other hand, vegetables belonging to medium-carbohydrate category should be eaten in moderation. Brussels sprouts, cabbage, cauliflower, leeks, okra, and tomatoes belong to this category. And finally, the high-carb category includes vegetables that you may want to avoid totally for a while, such as green peas, parsnips, potatoes, sweet potatoes, and yams.
List of Vegetables that are High in Carbs
High-carb foods actually belong to the complex-carbohydrates zone, and are usually starchy. Beans top the list of such food items, followed by vegetables including potato, yucca, etc. The following list gives you a brief idea about the foods that will add a significant amount to your daily carb intake.
|Name of the Bean||Serving Size||% of Carb. (in grams)|
|Black-eyed peas, boiled||1 cup||40|
|Garbanzo beans (chickpeas), boiled||1 cup||45|
|Navy beans, boiled||1 cup||47|
|Pinto beans, raw||1 cup||121|
|Refried beans||1 cup||36|
|White beans, raw||1 cup||122|
|Lima beans, large, boiled||1 cup||39|
|Green peas, boiled||1 cup||25|
Up next comes the list of vegetables that are quite high in their carbohydrate content. Surely, they should be consumed with caution if you are on a low-carbohydrate diet.
|Name of the Vegetable||Serving Size||% of Carb. (in grams)|
|Sweet potato, boiled||1 medium||27|
|Yam, boiled||1 cup||37|
The following list contains the vegetables that are very much a part of a healthy diet. You see, veggies in general are quite low in carbs (we've already mentioned the high-carb ones in the list above). There is actually nothing known as a "no-carb diet." However, the following list will help you pick your best options, and also give you an idea of how much healthy carbohydrates you are consuming by the day.
|Name of the Vegetable||Carbs (in grams) per 100 grams|
|Brussels sprouts, boiled||7|
|Lettuce, green leaf||2.9|
|Mushroom, white, raw||3.3|
When it comes to a healthy weight-loss diet, vegetables are the best bet you have. They are not only loaded with fiber to make you feel fuller throughout the day, but are also essential to keep your digestive health up to the mark. The problem that most dieters face is to be unable to choose what they should fill their plate with, and what not. We are sure that this list will definitely be helpful for one and all. All the best.