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Last updated: 17 January 2023 6 min read  If you're aiming to up the fibre and lower the carbs on your plate, consider turning to non-starchy vegetables, Ginger Hultin, RD, recommended. These vegetables can also help you accomplish an assortment of goals, from shedding pounds (if that's your aim) to being more regular. Non-starchy vegetables are low in calories, yet full of fibre and vitamins, minerals and phytochemicals. The latter [are nutrients](https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/phytochemical) found in vegetables and other plant foods, which may help reduce the risk of major chronic diseases, including heart disease and cancer. So, head to the supermarket and load up on seasonal, low-carb vegetables, such as tomatoes and cucumbers in summer and cabbage in early autumn. To find out which of your favourite veg are in season, check out resources (like [this one](https://snaped.fns.usda.gov/seasonal-produce-guide)) from the USDA. Then, scoop up these dietitians' top picks. (Related: [4 Autumn Dinner Ideas From a Registered Dietitian](https://www.nike.com/sg/a/healthy-fall-dinner-ideas)) But, before diving into this list of low-carb vegetables, here's one important note about carbs: [The macronutrient](https://www.hsph.harvard.edu/nutritionsource/carbohydrates/) is an integral part of a healthy diet. Carbohydrates provide glucose (sugar), which the body converts into the energy needed to support movement and bodily functions. Be sure to work with a dietitian or other qualified health professional to make sure you're eating enough carbs, especially if you're following a low-carb diet. ## 8 Low-Carb Vegetables Dietitians Love 1. # 1.Asparagus  __Benefits:__ Reach for asparagus to load up on inulin, a type of prebiotic that feeds the "good" bacteria in the gastrointestinal, or GI, tract, said Kristian Morey, RD, LDN, and a clinical dietitian at [Mercy Medical Center](https://mdmercy.com/) in Baltimore, MD. The low-carb veg is also rich in the [antioxidant glutathione](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/), Morey said. Glutathione helps [cells in the body excrete toxins](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/), like mercury. __Recipes To Try:__ Morey said she tosses raw asparagus with olive oil, salt and pepper and grills it by itself, or wraps it with prosciutto, for a quick starter. [__Carbs per 1 cup serving__](https://fdc.nal.usda.gov/) __(raw): 5.24 grams__ (Related: [4 Healthy Starters for Your Next Dinner Party, According to a Registered Dietitian](https://www.nike.com/sg/a/healthy-appetizers)) 2. # 2.Tomatoes  __Benefits:__ While technically [also considered a fruit](https://www.britannica.com/story/is-a-tomato-a-fruit-or-a-vegetable), tomatoes provide vitamin C and lycopene, an [antioxidant that may reduce](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850026/#:~:text=Lycopene%20is%20a%20non%2Dprovitamin,source%20in%20the%20United%20States) the risk of heart disease and cancer, Morey said. Vitamin C is not only supportive for fending off illness, it also helps promote [wound healing](https://pubmed.ncbi.nlm.nih.gov/24796079/#:~:text=Vitamin%20C%2C%20also%20known%20as,secretion%20and%20degradation%20of%20collagen.), playing a pivotal role in the [synthesis of collagen](https://www.sciencedirect.com/science/article/pii/S2405857215300346). __Recipes to Try:__ Measure one-third of a cup of baby or cherry tomatoes, halve them and add to a salad or roast and toss with whole-grain pasta. And, to jazz up scrambled eggs, Krutika Nanavati, RD likes to dice tomatoes, onions and peppers and stir them in with the eggs. If it's not summer, feel free to go with canned chopped tomatoes (canned fruit and veg captures them when they're in their ripest state). For some added heat, look for a product featuring chillies. __Carbs per 1 cup serving (raw): 7.27 grams__ 3. # 3.Kale  __Benefits:__ Along with fibre, this dark leafy green offers vitamins A, C and K plus prebiotic carbohydrates, Morey said. Prebiotics are important for gut health [since they help probiotics](https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058) (healthful bacteria) flourish. The antioxidant-rich vegetable might also [help reduce inflammation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911404/) and the risk factors for heart disease, said Natalie Kravat, MS, RDN, LDN. __Recipes To Try:__ To offset the bitter flavour, Morey said she purees kale with mango or pineapple for a smoothie or incorporates the green into a salad with fruit, like apples. __Carbs per 1 cup serving (raw): 1.1 grams__ 4. # 4.Peppers  __Benefits:__ Colourful and sweet, these veg boast more vitamin C than citrus fruit, Hultin said. Per 100-gram serving, red pepper boasts [142 milligrams (mg)](https://fdc.nal.usda.gov/fdc-app.html#/food-details/2258590/nutrients) of vitamin C compared to an equivalent serving of oranges that only [offers 59 mg](https://fdc.nal.usda.gov/fdc-app.html#/food-details/746771/nutrients). __Recipes To Try:__ Looking for a way to include peppers [in your meals](https://www.nike.com/sg/a/what-is-running-diet)? Kravat said she chops and adds them to tacos and stir-fry dishes, or slices them to serve with houmous. Blanca Garcia, RDN, said she halves peppers, stuffs them with minced meat and cooked vegetables and bakes them until tender. __Carbs per 1 cup serving (pepper, raw): 9.04 grams__ 5. # 5.Spinach  __Benefits:__ Spinach is rich in vitamins A and C, plus minerals such as iron and calcium, Nanavati said. Cooking the leafy green increases its nutritional value, Garcia said. By exposing the leafy green to heat, [you reduce its levels of oxalic acid](https://www.washcoll.edu/learn-by-doing/food/reconnect/detoxify/spinach.php#:~:text=Oxalates%20are%20water%20soluble%20and,and%20discarding%20the%20cooking%20water.), which can impair the [body's absorption of iron](https://irondisorders.org/diet/). Not to mention, when you cook down spinach, you end up getting more leaves per serving. __Recipes To Try:__ Try sautéing spinach with onions and stuffing chicken breasts before roasting. Or toss with grapefruit, fennel and toasted pecans for a winter salad. __Carbs per 1 cup serving (raw): 0.6 grams__ 6. # 6.Courgette  __Benefits:__ Rich in folate, potassium and vitamin C, summer squash like courgette also provides complex carbohydrates if eaten skin-on, Garcia said. That's because the skin is full of dietary fibre, which [can help reduce constipation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/). __Recipes To Try:__ Try courgette as a substitute for pasta. Instead of lasagna noodles, use cooked summer squash slices in a lower-carb version of lasagna. Also consider tossing spiralised "courgetti" with pasta and grilling planks of courgette as a side dish. __Carbs per 1 cup serving (raw): 3.58 grams__ 7. # 7.Mushrooms  __Benefits:__ Technically fungi, mushrooms contain minerals and [compounds like beta-glucans](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8927932/) that could support gut health and the immune system, Hultin said. To ensure the mushroom has a good source of vitamin D, look for products with labels that say "Vitamin D" or "UV light", Hultin said. __Recipes To Try:__ Sauté mushrooms and use as a filling for egg-white omelettes or as a topping for a cauliflower-crust pizza. Alternatively, make a starter by stuffing mushroom caps with a mix of whole-wheat breadcrumbs, grated cheese and sautéed onion and mushroom stems. Then, roast. __Carbs per 1 cup serving (raw): 2.89 grams__ 8. # 8.Swiss Chard  __Benefits:__ Beautiful and colourful, this veg is high in fibre and a rich source of vitamins A, C and K plus key minerals like iron, Nanavati said. [Iron helps keep our blood healthy](https://www.hsph.harvard.edu/nutritionsource/iron/), as it's a key part of haemoglobin, a protein in red blood cells that transports oxygen throughout the body. __Recipes to Try:__ Sauté Swiss chard with garlic for a side dish and incorporate it into soups. Add to a kale and white bean stew towards the end of cooking, simmering until tender. __Carbs per 1 cup serving (raw): 1.35 grams__ Words by Dina Cheney  [](https://www.nike.com/ntc-app) ### Nutrition Tips to Maximise Your Training Get more free nutrition tips and expert guidance to strengthen your body and mind. 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