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Thursday, June 28, 2012

The Veggie-Lover's List


As you know, I haunt the low-carb support pages on facebook.  Lately, I've been seeing posts about how many and what typed of veggies people are eating--and their laments that they are stalled or (GASP) gaining.  It made me wonder if we were consulting the "book" before buying our veggies.  I decided to put together a list and put it here--for posterity.  LOL  I've organized it by 2 nC, 3 nC, 4 nC, and over.  The "over" lists are divided into 4 nC - 9 nC and "over 10 nC."  Those veggies that are over 10 nC per 1/2 cup serving are the ones we need to limit, or perhaps avoid--even on Maintenance.  I've made some suggestions about the categories--but, as with anything, you will have your own favorites and will have to make your own choices.  Happy eating!

The Veggie-Lover’s List

2 nC and under (stock up on these):
Artichoke hearts, frozen (1/2 cup)
Artichoke hearts, marinated (2 pieces)
Asparagus, steamed (4 spears)
Asparagus, canned (4 pieces)
Avocado, California Hass (1/2)
Bamboo shoots, sliced, canned (1/2 cup)
Bok choi, (1/2 cup)
Broccoli, flowerets, raw (1/2 cup)
Broccoli rabe, raw (1/2 cup)
Chinese cabbage (1/2 cup)
Cabbage, green, shredded, raw (1/2 cup)
Cabbage, green, steamed (1/2 cup)
Cabbage, Savoy, steamed (1/2 cup)
Cauliflower, raw (1/2 cup)
Cauliflower, steamed (1/2 cup)
Celery, steamed (1/2 cup)
Celery, raw (1 stalk)
Chard, steamed (1/2 cup)
Chayote, steamed (1/2 cup)
Collards, steamed (1/2 cup)
Cucumber slices (1/2 cup)
Dandelion greens (1/2 cup)
Endive (1/2 cup)  
Fennel, braised (1/2 cup)
Fennel, raw (1/2 cup)
Garlic (1 clove)
Jalapeno pepper (1 whole)
Lettuce, all types (1/2 cup)
Mushrooms, straw, canned (1/2 cup)
Mushrooms, whole, raw (1/2 cup)
Mustard greens (1/2 cup)
Nopales (cactus pads), cooked (1/2 cup)
Parsley, chopped (1 TBS)
Radicchio (1/2 cup)
Radishes (10)
Sorrel, cooked (1/2 cup) 
Spinach, raw (1/2 cup)
Sprouts, Alfalfa or bean (1/2 cup)
Squash, Summer/Yellow, raw (1/2 cup)
Squash, zucchini, raw (1/2 cup)
Squash, zucchini, steamed (1/2 cup)
Turnip greens, frozen, chopped (1/2 cup)
Turnip greens, raw, steamed (1/2 cup)
Watercress (1/2 cup)

Under 3 nC per serving (have these once a day or so):
Beans, green, steamed (1/2 cup)
Broccoflower, steamed (1/2 cup)
Broccoli, frozen, chopped, steamed (1/2 cup)
Cardoon, steamed (1/2 cup)
Eggplant, broiled (1/2 cup)
Jicama, raw (1/2 cup)
Kale, steamed (1/2 cup)
Sauerkraut (1/2 cup)
Scallions/green onions (1/2 cup)
Spinach, frozen, steamed (1/2 cup)
Squash, Summer/Yellow, steamed (1/2 cup)
Tomatillo, chopped (1/2 cup)
Tomato, plum (1)
Tomato, sun-dried, in oil )2 TBS)
Turnips, boiled, cubes (1/2 cup)

Under 4 nC per serving (budget these into your menu a couple of times a week):
Celeriac, cooked (1/2 cup)
Okra, steamed (1/2 cup)
Pea pods/Snow peas (1/2 cup)
Peppers, green or red, raw (1/2 cup)
Squash, spaghetti, cooked (1/2 cup)
Tomato, small (1, about 3 oz)
Taro, cooked (1/2 cup)
Turnips, boiled, mashed (1/2 cup)

These are a little high, so look them up before eating (Maintenance Stage, if ever):
Artichoke, whole
Avocado, Florida (1/2)
Beets, canned (1/2 cup)
Brussels sprouts, steamed (1/2 cup)
Carrot, sliced, steamed (1/2 cup)
Carrot, whole, raw (7-1/2” long)
Corn, canned (1/2 cup)
Corn (1 cob)
Jerusalem artichoke, raw (1/2 cup)
Kohlrabi, steamed (1/2 cup)
Mushrooms, Portobello (4 oz)
Onions, chopped, raw (1/2 cup)
Peas, frozen (1/2 cup)
Pumpkin, boiled or canned (1/2 cup)
Rutabaga, boiled (1/2 cup)
Squash, Acorn, boiled (1/2 cup)
Squash, Butternut, baked cubes (1/2 cup)
Squash, Hubbard, boiled, mashed (1/2 cup)
Tomato, Cherry (10)
Waterchestnuts (1/2 cup)

Way the heck too many carbs—don’t even bother!
Cassava/Yuca, cooked (1/2 cup)
Mushrooms, Shitake, cooked (1/2 cup)         
Parsnips, steamed (1/2 cup)
Potato, boiled, baked, or hashbrown (1/2 cup)
Shallots (1/2 cup)
Squash, Acorn, baked (1/2 cup)
Squash, Acorn, mashed (1/2 cup)
Squash, Butternut, baked, mashed (1/2 cup)
Sweet potato, all forms (1/2 cup)
Yams, canned, mashed (1/2 cup)
Yuca/Cassava, raw (1/2 cup)


  1. I took the pictures at Canino's Market in Houston, TX. I LOVE that place!

  2. Great Resource. Beautiful pictures. You are so fortunate to have that market! Its better than the ones we have here in Cali!

  3. Thanks! When we were kids, Mom would take us there during the summers--and buy a sugar cane. When we got home, Dad would cut it into pieces and we each got about a foot of the cane. It was our summer-time candy. I saw some last week when I was there...I almost bought some.