Vegetables

Vegetables

It is recommended to eat at least 5 portions of fruit and vegetables a day. However, it is important to realise that all vegetables contain some carbohydrates and these effect blood sugar levels. Ultimately your choice of vegetables can to be altered to improve your HbA1c level and to aid with weight loss.

Below you will see vegetables listed from the lowest carb at the top to the highest carb at the bottom. Figures are taken from various supermarket websites and rounded to the nearest 1%. The carbohydrate content can vary depending on the variety of the product that you choose.

Key points:

Avoid potatos, why not replace with a lower carb veg.
Leafy greens tend to be excellent lower carb options.
Sweetcorn contains quite a bit of carb, the clue is in the name.

Fruit

Nuts & Seeds

Sauces

GREEN OPTIONS

	Cress/Watercress <1% carb		Mushroom* <1% carb
	Bamboo Shoots 1% carb		Beansprouts 1% carb
	Spinach 1% carb
	Cucumber 2% carb		Lettuce 2% carb
	Rocket 2% carb		Asparagus 2% carb
	Avocado 2% carb
	Aubergine 3% carb		Cabbage 3% carb
	Cauliflower 3% carb		Celeriac 3% carb
	Chard 3% carb		Courgette 3% carb
	Green pepper 3% carb		Kale 3% carb
	Leek 3% carb		Olives 3% carb
	Runner beans 3% carb		Shallot 3% carb
	Spring greens 3% carb		Spring onion 3% carb
	Tomato 3% carb		Okra 3% carb
	Broccoli 4% carb		Green beans 4% carb
	Mangetout 4% carb		Red pepper 4% carb
	Brussels sprouts 5% carb		Red cabbage 5% carb
	Swede 5% carb		Water chestnuts 5% carb
	Yellow pepper 5% carb
	Celery 6% carb		Fennel 6% carb

AMBER OPTIONS

	Carrot 7% carb		Radish 7% carb
	Beetroot 8% carb		Black beans 8% carb
	Edamame beans 8% carb		White onion 8% carb
	Red onion 8% carb		Butternut Squash 8% carb
	Broad beans 9% carb		Garden peas 9% carb
	Artichoke 11% carb		Chillies 11% carb
	Kidney beans 11% carb		Turnip 11% carb
	Pumpkin 12% carb		Sweetcorn 12% carb
	Parsnip 13% carb
	Chickpeas 14% carb

RED OPTIONS

	Potato 19% carb
	Sweet potato 21% carb
	Yam 28% carb

*Not actually a vegetable.

Thank you to Bonar McGuire for his help with this page while on a medical student elective placement.

We would love your feedback

We are hearing from many people getting amazing results having visited our website from around the world. It would be great to shares some of these anonymous stories on this site to inspire others to take the plunge into lower carbohydrate eating.

We are also keen to hear how you think we could improve.

You can use this form to contact the Health & Wellbeing team at New Forest PCN.

This website does not provide personal medical advice.

New Forest PCN take no responsibility for the content of external links.