Vegetables are known to contain natural compounds that support the protective functions of the immune system. An article in The Francis Crick Institute news page reported that cruciferous vegetables are particularly beneficial when it comes to shielding the intestine from disease-causing microorganisms, as previously noted. Here Franziska Spritzler, HealthLine.com, reflects on some of the best low-carb vegetables:

“Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.

In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.

The definition of a low-carb diet varies widely. Most are under 150 grams of carbs per day, and some go as low as 20 grams per day.

Whether you’re on a low-carb diet or not, eating more vegetables is always a great idea.

Here is a list of the 21 best low-carb vegetables to include in your diet.

Mushrooms

Mushrooms are extremely low in carbs.

A one-cup (70-gram) serving of raw, white mushrooms contains just 2 grams of carbs, 1 of which is fiber (15).

What’s more, they’ve been shown to have strong anti-inflammatory properties (16Trusted Source).

In a study in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers (17Trusted Source).

Bell Peppers

Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.

They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage (1Trusted Source, 2Trusted Source, 3).

One cup (149 grams) of chopped red pepper contains 9 grams of carbs, 3 of which are fiber (4).

It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.

Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.

Zucchini

Zucchini is a popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten.

In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.

One cup (124 grams) of raw zucchini contains 4 grams of carbs, 1 of which is fiber. It’s a good source of vitamin C, providing 35% of the RDI per serving (18).

Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.

Cabbage

Cabbage has some impressive health benefits.

As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer (68Trusted Source, 69Trusted Source).

One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs, 3 of which are fiber (70).

It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.”

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