Defeat Diabetes

The best vegetables to eat on a low carb diet

3 mins read

Embarking on a low-carb journey doesn't mean bidding farewell to vegetables. A vibrant array of nutrient-packed, low carb options are available - if you know where to look! We’ve scoured the fields to bring you the top eight low carb veggies with fewer than 10 grams of carbohydrates per 100 grams (or less than 5 grams per serving). Let's dive into the garden of low carb veg and discover the 8 best options to help manage your carb threshold for better blood glucose management.

8. Cabbage (5.8g per 100g)

Cabbage is not only low in carbs, it’s also a good source of fibre, vitamin C and vitamin K and incredibly versatile. Add raw cabbage to salads, slaws and stir-fries, or use the leaves to make stuffed cabbage rolls. Defeat Diabetes member Lynn J told us recently, “I used to be a plain cook when dieting; I wasn’t inventive. But Defeat Diabetes has given me new options to cook. I love knowing I’m eating beautiful meals that aren’t harming me. One of my favourites is the Pork Schnitty with Buttery Cabbage.” 

Have you tried...

7. Capsicum (4.6 g per 100 g)

Capsicum comes in various vibrant colours, each offering a unique flavour profile. They’re rich in vitamin C, fibre and antioxidants. Stuff them with your fave protein (we like minced meat and cheese), or simply fry them with your favourite low carb veggies for a quick meal that won’t send your CGM into a spin.

Have you tried...

6. Broccoli (4.4 g per 100 g)

Broccoli is a true nutritional powerhouse. It's low in carbs and packed with fibre, vitamins, and minerals. This cruciferous vegetable can be steamed, roasted, or added raw to salads for a crunchy texture and a burst of flavour.

Have you tried...

5. Asparagus (3.7g per 100g)

Asparagus is low in carbs and a great source of folate, vitamin K and antioxidants. It can be BBQd, grilled, roasted or sautéed, making it an excellent choice if you’re trying to manage your blood glucose.

Have you tried...

4. Mushrooms (3.3 g per 100 g)

Mushrooms are a unique addition to any low carb diet. They provide a rich, earthy flavour and are incredibly low in carbs. Whether you fry them, stuff them, or include them in a hearty stew, mushrooms add depth and flavour to various dishes.

Have you tried...

3. Zucchini (3.1 g per 100 g)

Zucchini is a versatile, mild-flavoured vegetable. It's perfect for spiralising into "zoodles," grilling, or baking into delicious low carb muffins. With just over 3 grams of carbs per 100 grams, zucchini is one of our favourite low carb veg.

Have you tried...

2. Cauliflower (2.9 g per 100 g)

Cauliflower is the chameleon of low carb vegetables. It can be mashed, riced, roasted, or even turned into a pizza crust. This cruciferous veggie is low in carbs and rich in fibre and vitamin C.

Have you tried...

1. Spinach (0.4 g per 100 g)

Spinach is a nutritional powerhouse. This leafy green marvel is packed with vitamins, minerals, and antioxidants and is incredibly low in carbs. Add it to salads, soups and smoothies or sauté it with olive oil and garlic for a quick and nutritious side dish. Kate M, who recently achieved remission from type 2 diabetes, said, “The recipes inspire me. The Cheesy Creamed Spinach is a big win!"

Have you tried...

Love your veggies!

Embracing a low carb lifestyle doesn't mean sacrificing the joy of indulging in flavourful, nutrient-packed vegetables. Our top eight low carb veg contain less than 10 grams of carbohydrates per 100 grams and are as delicious as they are versatile, but if in doubt, our tip is to stick to above-ground veggies, which tend to be less starchy.  Remember, variety is key, so feel free to experiment and discover your favourite low carb veggie combos!

Related articles

By Defeat Diabetes

< 1 min read

6 quick-prep low carb winter meals
By Defeat Diabetes

4 mins read

Seed oil toxicity: Trend or truth?
Cheap as chips: Dr David Unwin’s low-tech solution for type 2 diabetes
Low carb: recommended by the 2023 Parliamentary Inquiry into Diabetes
By Defeat Diabetes

< 1 min read

6 budget-friendly low carb meals
New report from Diabetes Australia calls for urgent action on diabetes prevention

Join Australia's first doctor-led, evidence-based program transforming the lives of those with pre-diabetes, type 2 diabetes and other chronic conditions.

  • Deep-dive lessons
  • Video masterclasses
  • Easy-to-read articles
  • 250+ low carb recipes
  • Weekly meal plans
  • Community support