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.

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.


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