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)