vegetables come from plants and all
plants contain carbohydrates so which
veggies can you keep without wrecking
your low carb or keto diet I'll quickly
go over 17 popular low carb vegetables
in this video number one on my list is
dark leafy greens and these can be
anything from dark green spinach to
arugula to spring mix like I have here
if you follow my zero one two three
strategy for weight loss you know that
leafy greens play an important role in
that strategy because they are high in
nutrients high in volume and low in
calories and carbs for instance this is
two cups or 85 grams of spring mix it
has only 20 calories 1 gram of fiber and
3 grams of carbs that is a good amount
of volume very few calories and a good
fiber to carb ratio which you'll find is
a factor that you want to pay attention
to when you are looking for low carb
veggies some leafy greens belong to the
cruciferous or Brassica family such as
kale and collard greens those and other
cruciferous vegetables are low in carbs
and very good for you
in fact there are several studies
linking an increased intake of
cruciferous vegetables to a decreased
risk of cancer and they also have a
cholesterol lowering effect and this
effect is due to compounds in the
vegetables that bind to bile acids
causing them to be excreted by your body
to make more bile your body needs to use
up stores of cholesterol which has an
overall cholesterol lowering effect if
you don't want to eat kale and collard
greens there are plenty of other low
carb cruciferous vegetables to choose
from including Brussels sprouts radishes
broccoli and cauliflower which is a
vegetable that is not only good with a
fiber carb ratio but it's also super
versatile which makes it a favorite
among low carb and keto dieters you can
rice it you can mash it to make mock
mashed potatoes or just eat it steamed
and the secret to making it taste good
is the addition of
and spices so cook it up with some
butter start by adding garlic powder
salt and pepper and then get creative
from there and with any of these
vegetables don't be afraid to add fat
when you are preparing them it will not
only enhance the taste but also help
with fat soluble vitamins and minerals
in the vegetables so that those
nutrients can get absorbed out of your
digestive tract and into your body where
they can be used my husband likes
broccoli with alfredo sauce on top but
you can simply prepare it with butter
and get the added fat benefits that way
cabbage is also a cruciferous vegetable
and I could have easily added it to my
list of 17 but I opted to add sauerkraut
which is fermented cabbage because the
fermentation process provides some
additional benefits specifically
fermentation promotes the growth of
beneficial probiotics so by eating
fermented foods you're helping to create
a healthy balance of bacteria in your
gut which has countless benefits from a
more robust immune system to help with
symptoms like bloating and constipation
sausage and sauerkraut is a great dinner
and we often make that in our home let's
talk about squash some varieties are
harvested when they are more mature so
they have accumulated more starch and
are therefore higher in carbohydrates
examples of those would be winter squash
varieties like butternut or acorn squash
spaghetti squash is also considered a
winter squash but I've added it to my
list because of its versatility and
popularity just know that of all of the
vegetables I have here in front of me it
has the least favorable fibre to
carburation with a cup of shredded
spaghetti squash having about 2 grams of
fiber and 10 grams of carbs the best
squash to choose from for your low carb
lifestyle are the summer varieties and
these are the ones that have been
harvested in their immature stage when
the rind of the vegetable is still
tender enough to eat so two more squash
varieties that make my
our green zucchini squash and yellow
summer squash you may have heard of
nightshade of vegetables these veggies
include tomatoes eggplant and peppers
you may have also heard that night
shades are not good for some people this
bad reputation seems to come from the
fact that nightshade vegetables contain
substances called alkaloids which might
aggravate symptoms of inflammatory bowel
conditions like Crohn's or ulcerative
colitis and some people have a
sensitivity to nightshade vegetables
that may exacerbate arthritic or allergy
like symptoms however if you can
tolerate these vegetables they can
become a valuable part of your low-carb
diet and what you notice is that these
vegetables provide some of the deepest
richest colors that are in front of me
and these pigments have a lot of health
value for instance eggplant has a rich
dark color and it gets that from a high
concentration of anthocyanin which is a
pigment that acts as an antioxidant in
your body so if you've ever heard the
expression eat a rainbow what you're
really being told to do is eat your
antioxidants tomatoes you can argue that
they are fruit and technically that is
true but we serve them as vegetables so
they made my list and I will say that
tomatoes don't have the best fiber to
carb ratio but they get their rich red
color from lycopene which is an
antioxidant with a strong
anti-inflammatory effect on your body
bell peppers also make my list and you
can go for a variety of colors green
ones are just the first stage of
ripeness yellow orange and red ones are
simply more mature peppers and there are
benefits to eating a variety of colored
vegetables because they provide your
body with a variety of vitamins and
antioxidants which are those substances
that help control inflammation and keep
you healthy by destroying cell damaging
free radicals all right let's go on to a
great low
vegetable choice asparagus asparagus has
a really good fibre to carb ratio and
can be prepared in several ways from
sauteing it in a pan to roasting it in
your oven or grilling it on your outside
grill it is also a good source of folate
which is a nutrient that is important
during the early stages of pregnancy
which is when much of the brain and
spine development is taking place in the
baby it's also a really good source of
potassium which will be important to
some of you on a low-carb diet
especially if you are dealing with leg
cramps or constipation mushrooms have a
great impact on the health of your
immune system and enhance the activity
of specific immune cells called natural
killer cells that are capable of
attacking and destroying certain cancer
cells if you have breast cancer in your
family history mushrooms have been shown
to inhibit aroma taste activity which
can suppress the proliferation of breast
cancer cells eat them in their cooked
form for the most health benefits green
beans and celery also make the list
because they have a fairly good fiber to
carb ratio and they are universally
light so you can get your kids or
husband or wife if that is the case to
eat them and lastly I will include
cucumbers they contain fiber
antioxidants and many of the nutrients I
mentioned with the other vegetables and
they can be eaten raw or pickled and
that makes a great to low carb snack
just avoid pickles that are sweet
pickles because they get their sweetness
from added sugar I'm also going to give
a couple of honorable mentions and they
go to onions and garlic the fibre to
carb ratio for these two vegetables is
lower than the other ones on my list
making them slightly less favourable but
because they have a great strong flavor
you don't need to add a lot of them to
enhance the flavor of a recipe and add
to the overall enjoyment of your
low-carb diet if you have a goal of
getting more veg
voules into your low-carb diet the best
place to start is with my free zero one
two three strategy I will leave links
here on the video so that you can learn
the strategy and get the free download
thanks so much for watching please
subscribe and I will see you back here
next week thanks
Vegetables come from plants and all plants contain carbohydrates. So, which vegetables can you keep in your diet without wreaking your low carb or keto diet? I’ll quickly go over 17 popular low carb veggies in this video. For the full list of 17-Low-Carb Veggies, visit my blog post: https://www.drbeckyfitness.com/17-low-carb-veggies-you-can-eat-every-day/ **************** Work with Dr. Becky: Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp/ For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Join Dr. Becky on Instagram: @drbeckyfitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh You've Cut Carbs...Now What Do You Eat? https://youtu.be/LN3pYh4rTH0 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs ************ Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.