Top 17 Low-carb Fruits & Vegetables

It’s all well and good to eat a lot of vegetables, and your doctor won’t disagree – however, there are vast differences between vegetables in terms of their glycemic index, and this is where diabetics can sometimes err on the wrong side of healthy eating.

Low-carb fruits and vegetables that support a healthy diabetic diet

It’s all well and good to eat a lot of vegetables, and your doctor won’t disagree – however, there are vast differences between vegetables in terms of their glycemic index, and this is where diabetics can sometimes err on the wrong side of healthy eating.

Counting carbs is important, but keep in mind that it’s the type of carbs you consume that is most important. Starchy or sugary carbs have potential to cause a lot of damage to your system, and sadly, some fruits and vegetables fall into that category.

Some of the vegetables with the highest glycemic index include:

  • Potatoes: one cup of potatoes contains a whopping 70 grams of carbs!
  • Corn: one medium ear of corn on the cob contains 26 grams of carbs!
  • Carrots: 1 cup of raw carrots contains about 12 grams of carbs!
  • Parsnips: 1 cup of cooked parsnip contains 18 grams of carbs!
  • Rutabaga: 1 cup mashed has 12 grams of carbs!
  • Onions: ½ cup of onion has almost 10 grams of carbs!

vegetable chopped up and ready to cook

Basically, it’s probably best to avoid most seed vegetables (corn, peas) and root vegetables (anything that grows under the ground), though there are exceptions, as you will see.

Additionally, it’s always better to eat fresh veggies and fruit than it is to eat processed foods, as most processed foods contain inflammation-causing chemical additives, salt and sweeteners (beware of high-fructose corn syrup – it’s everywhere!)

But let’s not dwell on the bad stuff … nobody wants to think about what you can’t have, after all! Let’s instead look at the healthy side of things, and the range of flavors that you can have anytime you want:

Lowest carb veggies for diabetes


Arugula: also known as roquette, or rocket, arugula is a spicy green that is great to spice up your salads. A 50-gram portion of this leafy vegetable is about 2 cups worth. This quantity nets only 2 grams of carbs, and it’s got a ton of super-charged nutrients to fuel your body.

Cucumber: this refreshing salad veggie is packed with vitamin C, magnesium and potassium, and ½ cup portion of slices will net you about 2 grams of carbs.

Iceberg lettuce: this type of lettuce is a good source of iron, potassium, calcium and magnesium, which could help to reduce your blood pressure as well as regulate your blood glucose. A one-cup portion of iceberg lettuce has 2 grams of carbs.

Celery: this crunchy delight is high in vitamin C and phytonutrients, which may help protect your body against environmental damage. Two stalks of celery equal about 2.5 grams of carbs.

Mushrooms: this delectable fungus is so versatile, you can eat it raw or include it in your favorite dishes. It contains selenium, and other antioxidants that can help your body fight inflammation, and protect against the onset of many illness.


Turnips: while it’s a root veggie, turnips are low in sugar, and they’re not at all starchy, unlike their bigger brother, the rutabaga. Rich in vitamin E, vitamin C, manganese and beta carotene, they also contain lots of potassium and omega-3 fatty acids, which can reduce inflammation and regulate your body’s processes. ½ cup of turnip contains about 4 grams of carbs.

Sweet potato: even though it’s a root vegetable, a sweet potato has less than half the glycemic index of a regular potato.

Asparagus: this spring veggie is packed with antioxidants, vitamin C, B vitamins, zinc, manganese, beta carotene and selenium. Rich in fiber, ½ a cup of cooked asparagus contains about 3.8 grams of carbs.

Broccoli: broccoli is very high in vitamin A and potassium, both of which help to reduce disease-causing inflammation in the body. Additionally, its high fiber content helps regulate the digestive tract. A cup of cooked broccoli has about 11 grams of carbs.

Spinach: Popeye knew a thing or two – spinach is truly a superfood! High in iron, potassium, and antioxidants, it is effective in preventing inflammation and protecting the eyes from macular degeneration. ½ a cup of cooked spinach will net you 3.5 grams of carbs.

Green beans: raw green beans contain about 4 grams of carbs in a ½ cup portion. High in folate and other B vitamins, it is also rich with manganese, which can help regulate blood sugar.

Kale: kale is loaded with phytonutrients and vitamins, including vitamin C, vitamin A and potassium, calcium, iron, beta carotene and more. ½ cup of kale contains about 4 grams of carbs.

Green peppers: as versatile raw as they are in your favorite dishes, green peppers are a great source of vitamin A, vitamin C, potassium and amino acids, the building blocks of protein. A ½ cup serving of raw green peppers contains about 3 grams of carbs.

red sweet peppers

Red peppers: red peppers are full of flavor, and packed with vitamin A, vitamin C, potassium, B vitamins and folic acid. ½ cup serving of red pepper contains 3 grams of carbs.

Cauliflower: mashed cauliflower can easily be substituted for mashed potatoes on the dinner table – paired with a healthy mushroom gravy, you’ll wonder why you wasted all that time on potatoes! A whole cup of cooked cauliflower is only 5 grams of carbs, and even better - it’s mostly fiber.

Bean sprouts: these crunchy little sprouts are as great raw in salads as they are in your favorite stir-fry. Better still, they are super-low in carbs. A good source of vitamin C and iron, ¾ of a cup has only 3 grams of carbs.


Artichoke: there is nothing as decadent as an artichoke heart, either on its own or in a salad. Even better, it’s loaded with good stuff: vitamin C, vitamin A, calcium and iron. A ¼ cup serving of artichoke hearts contains about 4 grams of carbs.

The FCR supports a healthy diabetic diet

The FCR is an all-natural supplement that contains fucoidan, a naturally occurring substance found in certain types of brown sea kelp. Known as the longevity vegetable, it has been a staple of Japanese diets for centuries, and one of its known actions is to help regulate blood glucose levels. The Japanese are known to have far less incidence of diabetes and cancer, which is likely attributable to a diet rich in sea vegetables. If you are diabetic or pre-diabetic, eating healthy will go a long way to helping you cope with your disease, but adding The FCR can support your efforts and even make it easier to follow a healthy regimen. With all the added energy and vitality you will gain with The FCR, you may be inspired to eat even healthier. Read more about its benefits, or try The FCR today. Your body will thank you!

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