10 Low-Carb Vegetables That Support Your Training and Boost Your Health

Let’s be honest: Most of us are usually eager to load up on carbohydrates. Whether it’s to fuel up before a big race or to replenish after a long run, we know that carbohydrate is our bodies’ first preferred fuel source for fast energy. And when you think about carbs, chances are bread and pasta come to mind, but vegetables—which are an important part of everyone’s diet—also contain carbs.

While carb loading definitely has its place in your training, there are times times when you might prefer low-carb options. During low-training periods, for example, your body won’t require as many carbs as it does during high-mileage weeks.

That’s where low-carb vegetables come in to play. Many vegetables consist of less than 10 grams of carbohydrates per cup, making them a healthy addition to any diet because they also pack in a ton of micronutrients and sometimes fiber.

For ideas, Robert Graham, M.D., M.P.H., doctor of internal and integrative medicine, chef, and founder of FRESH Medicine integrative health practice in New York City, recommends the following low-carb leafy greens and cruciferous vegetables, which are high in fiber, antioxidants, and various anti-inflammatory compounds.

One simple rule to remember: Vegetables that are grown above ground—tomatoes, spinach, kale, broccoli—tend to contain fewer carbs than those that are grown below ground—potatoes, parsnips, onions, carrots.

1. Spinach

(3.8 g carbs and 2.4 g fiber per 1 cup)

Spinach has been hailed as a “superfood” for years thanks to its ability to provide plenty of vitamins and minerals such as vitamins A, C, and K, as well as magnesium and iron—all of which support healthy bone, muscle, and immune system function. Make a spinach salad with your favorite fruits and veggies, sauté it with garlic and olive oil to add it as a side dish to any meal (instead of rice or potatoes, perhaps), or throw it in a tomato and egg scramble for an extra hearty breakfast.

2. Kale

(6 g carbs and 2.6 g fiber per 1 cup)

Like spinach, kale is packed with vitamins and minerals, but this dark leafy green is heartier and more fibrous. Plus, it boasts anti-inflammatory benefits. Toss it in olive oil and sea salt, then bake for crunchy kale chips, chop it and mix with your favorite salad dressing, protein, and other veggies to make a salad, or add to soups, stews, and smoothies for an extra dose of greens.

3. Cauliflower

(5 g carbs and 2.1 g fiber in 1 cup)

Cauliflower has become a popular substitute for all things starch (think: rice, pizza crust, pasta, gnocchi, and more). While this veggie is white, it is chock full of fiber, B-vitamins, antioxidants, and phytokines that help improve digestion, reduce the risk of cancer, and may even improve memory and learning. Toss with spices and roast it whole or sliced, pulse it in a food processor to create “rice,” or try replacing your usual pizza base with a store-bought crust.

4. Zucchini

(4 g carbs and 1 g fiber per 1 cup)

Zucchini is a squash that contains more potassium per serving than one banana. This mineral helps maintain healthy blood pressure and fluid balance. You’ll also get tons of fiber, a good dose of vitamin C, and a range of energizing B vitamins. Use a spiralizer to create “noodles” that replace pasta, chop it up to add to a stir-fry, or shred it to add vegetables to energy muffins.

5. Tomato

(5 g carbs and 2.2 g fiber in 1 cup)

Tomatoes come in many shapes and sizes and are an easy addition to any meal. Plus, studies suggest they help fight cancer, improve vision, and boost heart and muscle function. Snack on cherry tomatoes, throw them in a salad, or roast them in the oven with some olive oil and rosemary to pair with scrambled eggs for a low-carb breakfast.

6. Brussels Sprouts

(8 g carbs and 3.3 g fiber per 1 cup)

These mini cabbages are high in nutrients and rich in antioxidants that promote bone and skin health as well as reduce the risk of cancer and diabetes. Slice thin and toss with a vinaigrette for a salad, sear on the stovetop in olive oil and rosemary, or roast in the oven with your favorite marinade. You’ll be wishing you ate more when you were a kid.

7. Broccoli

(10 g carbs and 3.8 g fiber per 1 cup)

If you’re not eating some broccoli every week, you should start. This green comes with vitamin K, C, folic acid, potassium, and vitamin C—an important vitamin for the collagen formation that is necessary for strong muscles and bones. It can be steamed, sautéed, “riced,” or roasted to maximize its appeal. Eat it raw with some hummus or toss it in a skillet with olive oil, garlic, and other vegetables on this list for a delicious veggie stir-fry.

8. Avocado

(12 g carbs and 10 g fiber per 1 cup of avocado)

Avocados have become one of the more popular additions to any meal. They pack the power of vitamins C, E, K, and B-6, as well as folate, magnesium, and potassium—not to mention beta-carotene and omega-3 fatty acids. Research even suggests that avocado consumption helps improve cardiovascular health, weight management, and healthy aging. Smash it up and spread in on toast, add a few slices to any salad, or simply make a side of guacamole as a snack.

9. Onion

(10 g carbs and 19 g fiber per 1 cup)

A below-ground vegetable, onions are slightly higher on the carb-meter, but they add flavor and depth to pretty much every recipe. Particularly high in vitamin C, they boost immune health, collagen production, tissue repair, and iron absorption. Sauté with garlic, roast them in wedges, or slice raw.

10. Carrot

(11 g carbs and 3.1 g fiber per 1 cup)

Carrots make a great go-to snack and add color to this list. That bright orange indicates a mega dose of beta carotene and other nutrients, which help lower cholesterol and improve eye health. Grab a bag of mini carrots to have an easy-to-nibble-on snack anywhere you go, or shred some with raisins, oil, and vinegar for a delightful side salad.