Good Veggies, Bad Veggies

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As a continuation to my series on the carbohydrates in food.. Good Nuts, Bad Nuts, and Good Fruit, Bad Fruit, I have been wondering how vegetables stack up against each other when it comes to carbohydrates.

Typically most people think that vegetables are all good to eat, but as you will see, some vegetables are very high in carbohydrates which get converted to sugars and cause higher blood sugar levels.

To help pick the right vegetables to eat here is a list of vegetables ranked from the lowest to highest amounts of carbohydrates per a 100 gram serving:

  1. Lettuce (butterhead): 2.23 grams
  2. Lettuce (Leafy green): 2.87 grams
  3. Lettuce (Iceberg): 2.97 grams
  4. Celery: 2.97 grams
  5. Zucchini: 3.11 grams
  6. Mushroom (white): 3.26 grams
  7. Endive: 3.35 grams
  8. Radish: 3.40 grams
  9. Cucumber: 3.63 grams
  10. Spinach: 3.63 gram
  11. Chard: 3.74 grams
  12. Mushroom (portabella): 3.87 grams
  13. Asparagus: 3.88 grams
  14. Red Tomatoes: 3.89 grams
  15. Kidney Beans: 4.10 grams
  16. Chives: 4.35 grams
  17. Kale: 4.42 grams
  18. Peppers (green): 4.64 grams
  19. Mustard Greens:  4.67 grams
  20. Cauliflower: 4.97 grams
  21. Chili Peppers: 5.10 grams
  22. Green Tomatoes: 5.10 grams
  23. Bamboo Shoots: 5.20 grams
  24. Collards: 5.42 grams
  25. Cabbage: 5.80 grams
  26. Eggplant: 5.88 grams
  27. Parsley: 6.33 grams
  28. Turnips: 6.43 grams
  29. Pumkin: 6.50 grams
  30. Brocoli: 6.64 grams
  31. Seaweed: 6.75 grams
  32. Mushroom (shiitake): 6.79 grams
  33. Spaghetti Squash: 6.91 grams
  34. Snap Beans: 6.97 grams
  35. Cabbage (red): 7.37 grams
  36. Okra: 7.45 grams
  37. Peas (podded):  7.55 grams
  38. Edamame: 7.61 grams
  39. Onions (yellow): 7.86 grams
  40. Rutabaga: 8.62 grams
  41. Hubbard Squash: 8.70 grams
  42. Brussel Sprouts: 8.95 grams
  43. Onions: 9.34 grams
  44. Beets: 9.56 grams
  45. Carrots: 9.58 grams
  46. Acorn Squash: 10.42 grams
  47. Soybean: 11.05 grams
  48. Artichoke: 11.39 grams
  49. Butternut Squash: 11.69 grams
  50. Navy Beans: 13.05 grams
  51. Leeks: 14.15 grams
  52. Peas (whole with pod): 14.45 grams
  53. Potatoes (red): 15.90 grams
  54. Shallots: 16.80 grams
  55. Potatoes: 17.49 grams
  56. Ginger Root: 17.77 grams
  57. Parsnips: 17.99 grams
  58. Potatoes (russet): 18.07 grams
  59. Corn: 18.70 grams
  60. Sweet Potatoes: 20.12 grams
  61. Lima Beans: 20.17 grams
  62. Lentils: 22.14 grams
  63. Water chestnuts: 23.94 grams
  64. Taro: 26.46 grams
  65. Yams: 27.88 grams
  66. Pinto Beans: 32.50 grams
  67. Garlic: 33.06 grams

All values are taken from the USDA Food Composition Database.

Man was I surprised!

The good vegetables did not have too many surprises, although I love pumpkin so I was glad to see it at the top of the list for lower carbohydrate foods, but my biggest surprise was Garlic!

Garlic has tHe highest concentration of carbohydrates per 100 grams with 33.06 grams, that is a small meal.

Granted 100 grams of garlic is A LOT, but still I need to watch how much garlic I am adding to food.

I already knew that potatoes, corn and some beans were already high.

The beans are more complex so they aren’t as bad, but the potatoes and root vegetables are more starch, simple carbohydrates which is not good for a diabetic.

What do you think of the list?

Any surprises for you?

Comment below and share which vegetables surprised you the most.

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