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:
- Lettuce (butterhead): 2.23 grams
- Lettuce (Leafy green): 2.87 grams
- Lettuce (Iceberg): 2.97 grams
- Celery: 2.97 grams
- Zucchini: 3.11 grams
- Mushroom (white): 3.26 grams
- Endive: 3.35 grams
- Radish: 3.40 grams
- Cucumber: 3.63 grams
- Spinach: 3.63 gram
- Chard: 3.74 grams
- Mushroom (portabella): 3.87 grams
- Asparagus: 3.88 grams
- Red Tomatoes: 3.89 grams
- Kidney Beans: 4.10 grams
- Chives: 4.35 grams
- Kale: 4.42 grams
- Peppers (green): 4.64 grams
- Mustard Greens: 4.67 grams
- Cauliflower: 4.97 grams
- Chili Peppers: 5.10 grams
- Green Tomatoes: 5.10 grams
- Bamboo Shoots: 5.20 grams
- Collards: 5.42 grams
- Cabbage: 5.80 grams
- Eggplant: 5.88 grams
- Parsley: 6.33 grams
- Turnips: 6.43 grams
- Pumkin: 6.50 grams
- Brocoli: 6.64 grams
- Seaweed: 6.75 grams
- Mushroom (shiitake): 6.79 grams
- Spaghetti Squash: 6.91 grams
- Snap Beans: 6.97 grams
- Cabbage (red): 7.37 grams
- Okra: 7.45 grams
- Peas (podded): 7.55 grams
- Edamame: 7.61 grams
- Onions (yellow): 7.86 grams
- Rutabaga: 8.62 grams
- Hubbard Squash: 8.70 grams
- Brussel Sprouts: 8.95 grams
- Onions: 9.34 grams
- Beets: 9.56 grams
- Carrots: 9.58 grams
- Acorn Squash: 10.42 grams
- Soybean: 11.05 grams
- Artichoke: 11.39 grams
- Butternut Squash: 11.69 grams
- Navy Beans: 13.05 grams
- Leeks: 14.15 grams
- Peas (whole with pod): 14.45 grams
- Potatoes (red): 15.90 grams
- Shallots: 16.80 grams
- Potatoes: 17.49 grams
- Ginger Root: 17.77 grams
- Parsnips: 17.99 grams
- Potatoes (russet): 18.07 grams
- Corn: 18.70 grams
- Sweet Potatoes: 20.12 grams
- Lima Beans: 20.17 grams
- Lentils: 22.14 grams
- Water chestnuts: 23.94 grams
- Taro: 26.46 grams
- Yams: 27.88 grams
- Pinto Beans: 32.50 grams
- 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.
