65 Low Carb Fruits and Veggies – Atkins List

Atkins low carb list fruits vegetables berries list to print pdf.

Simple Low Carb Fruit & Vegetable List to Print or Save.

Terrified of making the wrong decision, you enter the leafy green madness, suspicious of everything. And you’re right.

Even the produce section can be a scary place. “Not-so-good-for-you” fruits and veggies lurk around every corner…

Don’t worry, the terror is finally over. This quick list of 65 low carb fruits, vegetables and berries makes grocery shopping simple. And a quick strategy prepares you if you don’t have the list handy.

Shopping for low carb fruits and vegetables on your diet has never been easier!

Whether you are shopping for the basics, or looking for exotic low carb veggies like the purple broccoli above, the 100 Fruit and Vegetable big list has all the information you need.

And it’s free to download and print!


The Low Carb Plate: Fruit and Vegetable Ratio

The largest food group in your low carb diet should be vegetables (excluding starchy ones like corn, potatoes and beets).

But how many vegetables and fruits should you eat? Ideally, at least half of your plate should be covered with vegetables.

  • At breakfast, add vegetables to an omelet or quiche.
  • For a well-balanced low carb lunch, try a large salad with protein and dressing.
  • For dinner, choose a cut of meat, poultry or seafood with a side of vegetables and a small garden salad.

 

Guess the Carbs Without a List

Most non-starchy vegetables are very low in carbs, less than 5 grams in half a cup. However, there are differences between them.

If you don’t have a list handy to check the carb counts, estimate the amounts based on what the fruit or vegetable looks like.

Here’s a quick, general rule:

Divide vegetables into four groups, depending on what part of the plant they come from.

1.  Leaves  (the least amount of carbs) 

Trace carbs are wrapped in so much fiber that there is little, if any, impact on blood sugar. They are rich in phytonutrients, vitamins and minerals. Examples: lettuce, spinach, Swiss chard, herbs.

2.  Stems and Flowers  (very low carb)

Some stem and flower vegetables are asparagus, cauliflower, broccoli and mushrooms.

3.  Fruits  (moderate amounts of carbs)

The fruit is the part of the plant that contains seeds. Botanically, this is the fruit of the plant, although we tend to call it “fruit” only if it’s sweet.

Examples of “fruit” include peppers, squashes of all types, green beans, tomatoes, okra, and eggplant. Avocado is also a fruit, but is lower in carbs than the others.

4.  Roots  (very high in carbs)

Many roots, such as parsnips, water chestnuts, potatoes, sweet potatoes and yams are high in carbs. However, some are actually lower in carbs, such as jicama, radishes, celery root and carrots.

 

low carb veggies printable atkins list

Low Carb Veggies – Quick List

Eating low carb means spending more time in the produce aisle of your grocery store.

Choose a variety of colors of vegetables and fruits, as the phytonutrients and antioxidants are different in each color group. You’re more likely to meet your nutritional needs eating a variety of foods.

Cut your low carbohydrate veggie kitchen prep time in half using these 10 FAST kitchen-to-table prep secrets.

Here is a quick list of all the lowest carb vegetables.

Low Carb Vegetable Quick List (Atkins List)

The carbs listed are net carbs. Fiber gram counts are removed.

Serving Size: 1/2 cup, unless otherwise indicated.

65 Low carb vegetable list.

 

Low carb fruits, starfruit slice.

Low Carb Fruit – Quick List

Fruits are a special, sweet treat. However, be cautious about gorging on fruits while on a low carb diet. Check each fruit for carb counts and measure carefully.

Use our complete guide to eating fruit on Atkins Phases, and a fun low carb fruit recipe eBook.

Low Carb Fruit Quick List (Atkins List)

The carbs listed are net carbs. Fiber gram counts are removed.

Serving Size: 1/4 cup.

Low carb fruit Atkins Chart List.

 

Low carb fruits strawberries in a basket.

Low Carb Berries – Quick List

Low Carb Berries Quick List (Atkins List)

The carbs listed are net carbs. Fiber gram counts are removed.

Serving Size: 1/4 cup, unless otherwise indicated.

Low carb berries Atkins Chart List.

 

Free Download: Carbs in 100 Fruits and Veggies

Inside view of Carbs in 100 Fruits and Vegetables comparison list.

 

Free Low Carb PDF Download:

Carbs in 100 Fruits and Vegetables Big List

Source: USDA

(compare carbs, protein, fat, calories)

Free Low Carb eBook Download PDF Button

 

Still Hungry?

Search the Low Carb Diet Database for Atkins and Nutrition Information, Food Lists, Low Carb Recipes and eBooks:

 

The Database uses a Google-powered search engine, optimized to deliver top rated, relevant low carb results.

Over 1.6 million low carb sources: medical, news, blogs, social, recipes, free downloads, eBooks, audio, images and video.

 

Share Your Voice

comments

Tags: , , , ,

Category: Diet Tools & Freebies, Plate

Comments are closed.