Non-starchy vegetables, along with lean protein and healthy whole-food fats are a mainstay of the SANE eating lifestyle that makes us lean and healthy. When we talk about foods in terms of their “SANEity”, it’s important to remember what SANE means.
What is “net carbohydrate (carbs) level” anyway? This is the total sugar and starch content of the vegetable minus the fiber content. It’s important because it is a pretty good indicator of the Aggression of the food. In many ways, it determines the Efficiency of the food as well; but foods may be a little more inEfficient and nonAggressive if they have high fiber, because the fiber may prevent or delay some absorption of starches and fats in the gut. So, “net carbs” is a pretty good but not absolute indication of whether a food may help or hinder fat loss. Generally if fat loss is a goal, one wants to eat mainly vegetables that have the lowest “net carbs” – probably less than 3 or 4 grams of net carbs per serving.
Of course, the other important thing we want to consider is Nutrition. That is, after all, why we eat vegetables in the first place. Pretty much all of the non-starchy vegetables are highly nutritions; but there are some that are relatively high in net carbs that we might want to add to our diet just because they’re especially nutritious (and they taste good too!) These might include:
When it comes to nutrition, health, and body composition goals and the way the body handles nutrients, everybody is different. A naturally thin person may thrive on a diet made up significantly of yams, potatoes, winter squash, pumpkin pudding and sweet onions. with a few tomatoes and carrots. A person who is hormonally clogged with quite a few inches and pounds to lose may enjoy squash occasionally, and use a little sweet onion and some tomatoes and carrots in salads; but may wish to concentrate more on leafy green vegetables most of the time.
Here below is “Dr. Cathy’s Big List” of vegetables, taken from a number of sources, ranked on the bases of reported net carbs. If your goal is not to lose pounds and inches, you should ignore this and just eat all the vegetables — and fruits — that you love most. If your goal is to lose fat, you may want to consider concentrating on the foods on the top couple of pages of the chart, and going further down the list occasionally for taste, variety, and great nutrients.
Enjoy real food, have fun, and be healthy!
Cathy
Dr. Cathy’s Big Vegetable List (ranked by net carbs) |
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Vegetable |
Serving Size | Carbs (grams) | Fiber(grams) | Net Carbs (grams) |
Chives, chopped, raw | 1 Tbsp |
0.1 |
0.1 |
0 |
Fava beans, steamed | 1/2 cup |
0.8 |
0.8 |
0 |
Sauerkraut | 1 oz. |
0 |
0 | 0 |
Broccoli, rabe, raw | 1/2 cup |
0.6 |
0.5 |
0.1 |
Spinach, raw | 1/2 cup |
0.5 |
0.4 |
0.1 |
Cabbage, Chinese, shredded, boiled | 1/2 cup |
1.5 |
1.4 |
0.1 |
Greens, mustard, boiled, chopped | 1/2 cup |
1.5 |
1.4 |
0.1 |
Grape Leaves | 1 leaf |
0.52 |
0.33 |
0.19 |
Mustard greens, steamed | 1/2 cup |
2.3 |
2.1 |
0.2 |
Arugula | 1/2 cup |
0.4 |
0.2 |
0.2 |
Onions, spring, chopped | 1 Tbsp |
0.4 |
0.2 |
0.2 |
Artichoke hearts | 1 oz. |
0.7 |
0.4 |
0.3 |
Lettuce, Boston, Bibb | 1/2 cup |
0.6 |
0.3 |
0.3 |
Endive, chopped, raw | 1/2 cup |
0.8 |
0.5 |
0.3 |
Lettuce, romaine, raw | 1 cup, shredded |
1.3 |
1.0 |
0.3 |
Bamboo shoots, canned, drained | 1 cup slices |
4.2 |
3.9 |
0.3 |
Cabbage, celery, shredded, boiled | 1/2 cup |
1.4 |
1.0 |
0.4 |
Cabbage, green, shredded, raw | 1/2 cup |
0.8 |
0.4 |
0.4 |
Mushroom, crimini | 1 mushroom |
0.58 |
0 |
0.58 |
Alfalfa sprouts, raw | 1/2 cup |
0.6 |
0 |
0.6 |
Celery, raw | 1 stalk |
1.2 |
0.6 |
0.6 |
Lettuce, butterhead, raw | 1 cup, shredded |
1.0 |
0.4 |
0.6 |
Chicory, chopped, raw | 1/2 cup |
4.2 |
3.6 |
0.6 |
Mushroom, Large stuffing | 1 large 0.8 oz. |
0.8 |
0.2 |
0.6 |
Peppers, jalapeno | 1 oz. |
1.3 |
0.7 |
0.6 |
Truffle | 1 oz. |
0.9 |
0.3 |
0.6 |
Radicchio | 1/2 cup |
0.9 |
0.2 |
0.7 |
Radishes, raw | 1/2 cup slices |
2.0 |
1.3 |
0.7 |
Turnip greens, raw | 1/2 cup |
3.6 |
2.9 |
0.7 |
Ginger root, raw | 1 Tbsp |
0.9 |
0.1 |
0.8 |
Parsley, chopped, raw | 1/2 cup |
2.1 |
1.3 |
0.8 |
Peppers, chili, raw | 1 Tbsp |
0.9 |
0.1 |
0.8 |
Greens, turnip, boiled, chopped | 1/2 cup |
3.1 |
2.2 |
0.9 |
Turnip greens, frozen chopped | 1/2 cup |
3 |
2.1 |
0.9 |
Cabbage, napa | 1 cup |
2 |
1 |
1 |
Eggplant, cubed | 1/2 cup |
2.4 |
1.4 |
1 |
Garlic, raw | 1 clove |
1.0 |
0 |
1 |
Lettuce, looseleaf, raw | 1 cup, shredded |
2.0 |
1.0 |
1 |
Peppers, hot cherry | 1 |
2 |
1 |
1 |
Pimentos | 1 Tbsp. |
1 |
0 |
1 |
Zucchini – raw | 1/2 cup |
1.9 |
0.8 |
1.1 |
Celery, diced, raw | 1/2 cup |
2.2 |
1.0 |
1.2 |
Mushroom, button | 1 oz. |
1.4 |
0.1 |
1.3 |
Broccoflower, steamed | 1/2 cup |
2.6 |
1.3 |
1.3 |
Cauliflower, steamed | 1/2 cup |
3.6 |
2.2 |
1.4 |
Lettuce, iceberg, raw | 1 cup, shredded |
2.8 |
1.4 |
1.4 |
Spinach, boiled | 1/2 cup |
3.4 |
2.0 |
1.4 |
Squash, yellow | 1/2 cut |
1.8 |
0.4 |
1.4 |
Asparagus, steamed | 4 spears |
2.6 |
1.2 |
1.4 |
Cauliflower, raw | 3 florets (2 oz.) |
2.8 |
1.3 |
1.5 |
Fennel, braised | 1/2 cup |
2.8 |
1.3 |
1.5 |
Broccoli, florets, raw | 1/2 cup |
2.4 |
0.9 |
1.5 |
Shallots, chopped, raw | 1 Tbsp |
1.7 |
0.2 |
1.5 |
Spinach, frozen, steamed | 1/2 cup |
5.3 |
3.8 |
1.5 |
Cabbage, green, steamed | 1/2 cup |
3.3 |
1.7 |
1.6 |
Collards, steamed | 1/2 cup |
4.1 |
2.4 |
1.7 |
Cabbage, red, boiled, shredded | 1/2 cup |
3.5 |
1.8 |
1.7 |
Cabbage, savoy, boiled, shredded | 1/2 cup |
4.0 |
2.3 |
1.7 |
Artichoke hearts, frozen | 1/2 cup |
7.8 |
6 |
1.8 |
Greens, beet, boiled | 1/2 cup |
3.9 |
2.1 |
1.8 |
Greens, dandelion, boiled, chopped | 1/2 cup |
3.3 |
1.5 |
1.8 |
Cabbage, common white, boiled | 1/2 cup |
3.6 |
1.8 |
1.8 |
Celery, steamed | 1/2 cup |
3 |
1.2 |
1.8 |
Swiss chard, chopped, boiled | 1/2 cup |
3.6 |
1.8 |
1.8 |
Dandelion greens | 1/2 cup |
3.4 |
1.5 |
1.9 |
Broccoli, boiled | 1/2 cup, chopped |
4.0 |
2.0 |
2 |
Onions, purple or red | 1/4 cup |
3 |
1 |
2 |
Broccoli, chopped, steamed | 1/3 cup |
4.9 |
2.8 |
2.1 |
Turnips, boiled, cubes | 1/2 cup |
3.8 |
1.6 |
2.2 |
Cabbage, savoy, steamed | 1/2 cup |
4.4 |
2.2 |
2.2 |
Zucchini – boiled/sliced | 1/2 cup |
3.5 |
1.3 |
2.2 |
Mushrooms, boiled | 1/2 cup pieces |
4.0 |
1.7 |
2.3 |
Cabbage, red, raw, shredded | 1/2 cup |
3.3 |
0.9 |
2.4 |
Fennel Greens | 1/2 cup |
2.4 |
0 |
2.4 |
Tomato | 1/2 cup |
3.5 |
1.1 |
2.4 |
Kale | 1/2 cup, chopped |
3.7 |
1.3 |
2.4 |
Peppers, green bell, chopped, raw | 1/2 cup |
3.2 |
0.8 |
2.4 |
Peppers, red bell, chopped, raw | 1/2 cup |
3.2 |
0.8 |
2.4 |
Asparagus, boiled | 1/2 cup |
4.0 |
1.5 |
2.5 |
Jicama, raw | 1.2 cup |
5.7 |
3.2 |
2.5 |
Greens, collard, boiled, chopped | 1/2 cup |
3.9 |
1.3 |
2.6 |
Squash, crook or straightneck | 1/2 cup slices |
3.9 |
1.3 |
2.6 |
Kelp, raw | 1 oz. |
2.7 |
0.1 |
2.6 |
Zucchini – steamed | 1/2 cup |
4 |
1.4 |
2.6 |
Amaranth leaves, boiled | 1/2 cup |
2.7 |
0 |
2.7 |
Leeks, boiled | 1/2 cup, chopped |
4.0 |
1.3 |
2.7 |
Onions, spring | 1/2 cup |
4.2 |
1.5 |
2.7 |
Peppers, hot red | 1 |
3.7 |
1 |
2.7 |
Mushroom, shitake | 1 mushroom |
2.71 |
0 |
2.71 |
Cucumber, raw | 1/2 (about 5 oz.) |
4.4 |
1.5 |
2.9 |
Mushroom, Portobello | 3 oz, 1 cup |
4.3 |
1.3 |
3 |
Asparagus, frozen, steamed | 1/2 cup |
4.4 |
1.4 |
3 |
Okra, boiled | 1/2 cup slices |
5.8 |
2.6 |
3.2 |
Brussels sprouts, steamed | 1/2 cup |
6.4 |
3.2 |
3.2 |
Rhubarb, raw | 1 cup, diced |
5.5 |
2.2 |
3.3 |
Carrots, steamed | 1/2 cup slices |
5.7 |
2.4 |
3.3 |
Brussels sprouts, boiled | 1/2 cup |
6.8 |
3.4 |
3.4 |
Turnips, boiled, mashed | 1/2 cup |
5.8 |
2.3 |
3.5 |
Squash, spaghetti, cooked | 1/2 cup |
5 |
1.1 |
3.9 |
Beets, boiled | 1/2 cup slices |
5.7 |
1.4 |
4.3 |
Kohlrabi, boiled | 1/2 cup slices |
5.5 |
0.9 |
4.6 |
Pumpkin, boiled | 1/2 cup |
6 |
1.4 |
4.6 |
Rutabagas, boiled | 1/2 cup cubes |
6.6 |
2.0 |
4.6 |
Tomato, cherry | 10 |
6.7 |
2 |
4.7 |
Artichoke hearts, boiled | 1/2 cup |
9.4 |
4.4 |
5 |
Carrot, raw | 1 (about 2 1/2 oz.) |
7.3 |
2.3 |
5 |
Pepper, yellow, chopped | 1/4 cup |
7 |
2 |
5 |
Artichoke, marinated | 4 pieces |
7 |
1 |
6 |
Artichoke, whole | 1 medium |
13.4 |
6.9 |
6.5 |
Pumpkin, canned | 1/2 cup |
9.9 |
3.4 |
6.5 |
Broccolini, steamed | 1/2 cup |
8 |
1.3 |
6.7 |
Water chestnuts, canned | 1/2 cup slices |
8.7 |
1.5 |
7.2 |
Onion, sweet | 1/4 cup |
7.6 |
0 |
7.6 |
Squash, acorn, boiled | 1/2 cup, boiled |
10.8 |
3.2 |
7.6 |
Squash, butternut, baked | 1/2 cup cubes |
10.7 |
2.9 |
7.8 |
Squash, hubbard, baked | 1/2 cup cubes |
11.0 |
2.9 |
8.1 |
Onion | medium |
11.6 |
1.6 |
10 |
Onion, sweet | 1 medium |
14 |
3 |
11 |
Parsnips, boiled | 1/2 cup |
15.2 |
3.8 |
11.4 |
Peas – (green) | 1/2 cup slices |
15.2 |
3.8 |
11.4 |
Jerusalem artichokes, raw | 1/2 cup slices |
13.1 |
1.2 |
11.9 |
Squash, acorn, baked | 1/2 cup cubes |
14.9 |
2.9 |
12 |
Squash, butternut, boiled, mashed | 1/2 cup |
12.1 |
0 |
12.1 |
Corn, cob | 1 ear |
14 |
1.8 |
12.2 |
Corn, kernels | 1/2 cup |
14.7 |
2.3 |
12.4 |
Potato, baked | 1/2 potato |
14.7 |
1.5 |
13.2 |
Potato, boiled | 1/2 cup |
15.7 |
1.4 |
14.3 |
Potato, french fried | 10 fries |
15.8 |
1.5 |
14.3 |
Sweet potato – boiled | 1/2 cup |
17.6 |
2.5 |
15.1 |
Grits | 5 oz. |
16 |
0 |
16 |
Yams, boiled/baked | 1/2 cup cubes. |
18.7 |
2.7 |
16 |
Corn, sweet yellow, boiled | Kernels from 1 ear |
19.3 |
2.9 |
16.4 |
Potato, hash brown, frozen | 1/2 cup |
21.9 |
1.6 |
20.3 |
Sweet potato – baked | 1 (about 4 oz.) |
27.7 |
3.4 |
24.3 |
Sweet potato – mashed | 1/2 cup |
29.6 |
2.2 |
27.4 |
Yucca (raw) | 1/2 cup |
39.2 |
1.9 |
37.3 |