Vegetables are great source of fibre, vitamins, antioxidants and minerals. Those are very important aas part of our diet but they also contain carbohydrates. Did you ever imagined? Vegetables and carbs… together.
Now this is when all this carbohydrate portion control and healthy lifestyle gets confused.
The everyday battle of carbs counting and keeping mindful of portion control. You doing your best to avoid carbs and get more veggies in your diet and now… vegetables contain carbs?
Yes, this is true but it is important to understand that in one hand there are vegetables that contain less carbs; on the other hand all vegetables bring much more nutrients and are released much slower in your body, avoiding blood glucose spikes.
So it would always be better to have more vegetables in your plate than any other carbohydrate source.
In the vegetable side of choices there are some things to keep in mind:
- Know which vegetables contain more carbs
- Eat starchy veggies with moderation
- Watch your portion sizes
- Do not stop eating veggies
Vegetables and carbs
Here are some examples of the more used vegetables and correspondent carbohydrates contents.
(only carb and not carb with fibre source)
|One Large Baked Potato||54 gr|
|Cup of mashed potato||34 gr|
|Medium baked Sweet potato||20 gr|
|Cup of canned peas||16 gr|
|One cup of black-eyed||26 gr|
|1/3 Aubergine||2 gr|
|3 tbs Broccoli||1 gr|
|6-7cm Cucumber||1 gr|
|1-2 large Courgette||1 gr|
|1 small bowl Lettuce||1.5 gr|
|2 tbs canned Peas||11 gr|
|3tbs garden Peas/frozen Peas||6 gr|
|3 tbs Mushrooms||0.3 gr|
|1medium/ 8cherry Tomato||2.5 gr|
|½ Avocado||2 gr|
|1 cup of canned corn||35 gr|
|1 cup of fresh/frozen corn||32 gr|
One of the important things to understand from this table is that canned food will always be richer in carbohydrate content because there will be always some sugar added, there will be always some sauce added to it. If you really like canned vegetables and perhaps this is your first step towards having more veggies in your diet that is already a great change!
Your next step would be starting reading the labels of the cans and choose the one with less carbs and sugar content. Your last step? Go canned free food and opt for fresh/frozen vegetables.
Vegetables are great, the best food group! Be mindful of carbs content but keep vegetables has one of the biggest part of your diet.