From non-organic strawberries to green beans and spinach, certain fruits and vegetables make the Environmental Working Group’s “Dirty Dozen” list each year. Government lab tests found pesticide residue in nearly all non-organic grapes, peaches, strawberries, green beans, and leafy greens like kale. 

This Environmental Working Group (EWG) makes an annual “Dirty Dozen” list for grocery shoppers. This list is intended to inform shoppers about the top non-organic fruits and vegetables with detectable levels of pesticides. This year, mustard greens, collard greens, and kale topped the list with the most pesticide residue. Reports detected 103 individual chemicals, while hot peppers were next with 101 chemicals. 

Health experts regularly encourage people to eat more fruits and vegetables, organic or not. If consumers are concerned about pesticide exposure, they can use the EWG’s “Dirty Dozen” and “Clean 15” lists  to make better choices for them and their families. Continue reading to learn more about these lists. 

Which Fruits And Vegetables Are On The “Dirty Dozen” List For 2024?

According to the EWG, the following produce items had the highest levels of pesticides by government testing analysis. Keep in mind that the following fruits and vegetables are not listed in any particular order of pesticide residue. 

• Strawberries
• Spinach
• Kale, collard greens, and mustard greens
• Peaches
• Grapes
• Cherries
• Nectarines
• Apples
• Blueberries
• Bell and hot peppers
• Green beans
• Pears

What Pesticides Were Found In The “Dirty Dozen”?

The EWG report noted that four of the five most frequently detected chemicals were fungicides. Two of these fungicides, pyrimethanil and fludioxonil, had the highest concentrations of any pesticides found in the dozen produce items. According to reports, these fungicides are known endocrine disruptors, interfering with the body’s hormone systems responsible for growth and reproduction. 

The reason that fungicides are more commonly detected in non-organic produce items is because they are applied to plants during the growing process. This is to help prevent or completely remove fungus, and they are applied post-harvest to keep produce mold-free during transportation. Before the U.S. Department of Agriculture (USDA) tests for pesticides, the items are peeled, scrubbed, or washed. Despite the cleaning or peeling, testing still detected 254 different pesticides on fruits and vegetables, including the 209 different pesticides on the “Dirty Dozen” list. 

What About The “Clean 15” List For 2024?

The EWG also makes an annual list of non-organic produce that has the least amount of pesticides detected in lab tests. The great news about the foods on this year’s “Clean 15” list is that 65% of the food samples did not test positive for pesticide residue. Those 15 fruits and vegetables are listed below in no particular order:

• Papaya
• Avocados
• Kiwi
• Pineapple
• Asparagus
• Watermelon
• Sweet corn
• Mushrooms
• Sweet potatoes
• Frozen peas
• Onions
• Honeydew melon
• Carrots
• Cabbage
• Mangoes

You Should Still Eat Fruits And Vegetables

You can limit your exposure to pesticides, even if you cannot buy organic produce. Many people choose non-organic produce over organic produce because it is less expensive. If you choose to buy non-organic produce then you can feel confident in buying the items on the “Clean 15” list. Reserve your budget to buy organic versions of the produce items on the “Dirty Dozen” list. Additionally, health experts encourage people to thoroughly wash produce items with water and a baking soda or vinegar solution to help remove pesticide residue. Peeling the produce can also decrease the exposure to these chemicals. 

Clinical dietitians say that the benefits of eating fruits and vegetables outweighs the risks of pesticide exposure from certain non-organic produce items. All fruits, vegetables, nuts, seeds, whole grains, and legumes contain beneficial nutrients. Incorporating more plant-based foods into your diet will only benefit you in the long-run. The “Dirty Dozen” list is not intended to scare people away from eating healthy foods, despite their non-organic nature. The point is to simply inform shoppers so they can make decisions appropriately for themselves and their health. 

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A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain. 

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes. 

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well. 

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down. 

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta. 

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar. 

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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If you are looking for a few healthy options to have as side dishes at your Thanksgiving feast, welcome to your one stop shop. Not only are these recipes much lighter than traditional Thanksgiving sides, but they are also sure to impress your dinner crowd. We are all about easy, healthy, and foolproof recipes! There is no need to complicate things on a day that is bound to have a little bit of stress.

A perfectly golden, roasted turkey is typically the star of the show at the Thanksgiving table. The truth is, though, having a great assortment of side dishes can make or break your big meal. The best side dishes even outshine the turkey, provided they have the right amount of flavor! That is why executing your textures, flavors, and colors is paramount for the best Thanksgiving side dishes.

In this article, we will not provide mainstays like mashed potatoes or roasted Brussels sprouts. You probably have recipes for those items, or you already have your preference on how to make them. Instead, we want to lighten what is a classically heavy meal and provide you with vegetable-forward dishes that offer lots of nutrition, and even more flavor. Even though they may be root vegetable or squash dishes, they are still much lighter than fattening sides you usually see at the table.

Rainbow Roasted Carrots With Maple Tahini Sauce

What a great side dish for the upcoming holiday feast! These roasted rainbow carrots with maple tahini dressing boast big time flavors! Don’t forget the freshly chopped parsley and pomegranate arils for extra flavor and flair.

Click here to make the recipe. 

Baked Butternut Squash Fries

Crispy on the outside and sweet and soft on the inside, baked butternut squash fries are a great low-carb, healthy side dish to bring for Thanksgiving. Don’t forget to make the lemon garlic dipping sauce that accompanies the fries!

Click here to make the recipe. 

Herb-Roasted Acorn Squash

We don’t want to sound overconfident, but this is a near perfect recipe. Roasted to perfection, you just can’t get enough of this squash, which goes above and beyond the typical combination of butter and brown sugar. This recipe takes an herbaceous turn to play off the squash’s inherent sweetness.

Click here to make the recipe. 

Sautéed Garlic Green Beans

Get ready to experience green beans like you’ve never experienced them before. Perfectly blistered with an amazing garlicky punch, these green beans are far from that creamy, fattening casserole that grandma makes. Full of flavor and easy to digest!

Click here to make the recipe. 

Baked Parsnip Fries

Paleo, Whole30, and nightshade-free, these baked parsnip fries are the perfect side dish for your Thanksgiving spread. If you feel like going the extra mile, consider making your own ketchup or dipping sauce from scratch to pair with the fries. 

Click here to make the recipe. 

Holiday Honeycrisp Salad

It’s rare that a salad makes it to the Thanksgiving spread, but let’s change that this year. Gorgeous, refreshing, crispy, zesty, and slightly sweet, this holiday Honeycrisp salad will go great at your big holiday feast, or even a regular weeknight dinner.

Click here to make the recipe. 

Mashed Butternut Squash

You’ve never seen a butternut squash recipe like this one! This mashed butternut squash is creamy, comforting, and exhibits subtly sweet and earthy flavors. This is an excellent last-minute dish because it requires very little cooking effort on your part. Just have a sharp knife and be careful when cutting the butternut squash in half.

Click here to make the recipe.

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About 75% of non-organic produce sold in the United States contains some residues of potentially harmful pesticides. The 2023 list of Dirty Dozen foods have the highest traces of pesticides, when compared to other produce items. Even though blueberries provide anti-inflammatory properties and green beans provide lots of fiber, they still joined the Environmental Working Group’s (EWG’s) Dirty Dozen list.

What Is The Dirty Dozen List?

Given what is known about pesticides, any exposure is problematic. New findings are particularly concerning for young children, as they are vulnerable to the negative effects of pesticide exposure. The Shopper’s Guide represents the EWG’s analysis of the latest fruit and vegetable testing data from the Department of Agriculture (USDA) and Food and Drug Administration (FDA). The data includes 46,569 samples of 46 fruits and vegetables. 

In 2022, strawberries and spinach held the top two spots on the Dirty Dozen list, followed by three greens, including kale, collards, and mustard. Peaches, nectarines, pears, apples, grapes, bell and hot peppers, and cherries were next. Blueberries and green beans rounded out the list in the 11th and 12th spots. Scientists noted a total of 210 pesticides in those 12 foods, with the greens containing the highest number of different pesticides. 

What Tests Determine The Dirty Dozen?

The USDA peels or scrubs and washes produce samples prior to testing, whereas the FDA only removes dirt before taking samples. Even after these steps, the tests revealed traces of 251 different pesticides. Pesticides are not intended for human consumption because they are intended to harm living organisms. They are inherently toxic to humans and can increase the risk of hormone dysfunction, cancer, and may harm the brain and nervous system. 

It is public knowledge that the consumption of fruits and vegetables is vital to a healthy diet and optimal health. If you are concerned about your exposure to pesticides via diet, pay close attention to the Dirty Dozen list that the EWG releases every year. For 2023, the Dirty Dozen list is as follows:

• Strawberries
• Spinach
• Kale, Collard Greens, & Mustard Greens
• Peaches
• Pears
• Nectarines
• Apples
• Grapes
• Bell & Hot Peppers
• Cherries
• Blueberries
• Green Beans

What Is The Clean 15 List?

Just as there is a dirty list, so too is there a clean list. Concerned consumers can choose conventionally grown fruits and vegetables from the EWG’s Clean 15 list. This list details crops that had the lowest traces of pesticides. In fact, about 65% of the foods on the list had no detectable levels of pesticides after testing. 

The reigning champion of the 2023 Clean 15 list was the mighty avocado. Sweet corn took second place, with pineapple, onions, papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mangoes, sweet potatoes, watermelon, and carrots making up the rest of the list. Foods without traces of pesticides are especially important during pregnancy and childhood. Developing children require a combination of nutrients that have not been tainted by pesticides or other contaminants.

The Academy of American Pediatrics noted that exposure to pesticides in early childhood may increase the risk of learning problems, attention, and cancer. Exposure using pregnancy may increase the risk of birth defects or low birth rate. 

Switch To Organic Sources

You don’t want to give up on many fruits and vegetables just because they have higher levels of pesticides. Many of the fruits and vegetables on the Dirty Dozen list exhibit impressive health properties that are essential to a balanced diet. Instead of avoiding them, consider buying organic versions of those produce items. Organic does not insinuate that they have more nutrients; rather, it means that they have little to no pesticide residue. 

Studies have shown that people who switch to an organic diet have reduced levels of pesticides in their urine. If organic is not available or it is too expensive, consider peeling or washing the produce items thoroughly. Don’t use detergents or other advertised fruit and vegetable rinses. Rinsing with water will help reduce pesticide levels. Always rinse before peeling the fruit or vegetable and use a clean vegetable brush to scrub firm produce items like apples or melons. Finally, dry the produce with a clean paper towel to reduce bacteria that may still be present after rinsing.

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Everyone is familiar with the phrase “eat your greens.” It’s been drilled into most people’s brains since childhood. Even though some people embrace green vegetables for their health benefits and flavors, others rarely eat them. In fact, a 2017 report from the Centers for Disease Control and Prevention (CDC) found that only 1 in 10 American adults eats enough fruits and vegetables daily. That is a major problem, considering the amount of essential vitamins, minerals, antioxidants, and other nutrients that produce provides. 

Before we continue, it’s important to note that most dietitians endorse the concept of “eating the rainbow.” This means that it’s beneficial to eat produce items across the color spectrum. Not only do different colored produce items exhibit different nutritional profiles, but they also contain specific phytonutrients and antioxidants. For example, lycopene gives tomatoes their rich redness, and chlorophyll gives green vegetables their color.

There are many green vegetables in existence, so this article is not solely focused on leafy greens. There are some leafy greens on this list because, well, they are just that beneficial to your health. Read on to see which greens you should add to your diet, if you don’t consume them already.

Asparagus

What a wonderful spear the asparagus is! It’s an incredible spring vegetable with a fibrous stalk that’s chock full of vitamins C & K and iron. Asparagus is also rich in several B vitamins, including niacin, riboflavin, thiamin, and B6. B vitamins assist with making energy from the food you eat and aiding red blood cell formation. Asparagus also contains inulin, a type of soluble fiber that acts as a prebiotic, stimulating healthy bacterial growth in the gut. 

Microgreens

Microgreens are immature greens that come from the seeds of vegetables and herbs. Even though they may only be one to three inches big, they are rich sources of powerful nutrients and flavors. One study found that microgreens may exhibit 40 times more nutrients than their mature counterparts. Some of these nutrients include vitamins C, E, and K.

Basil

Enhance the flavor of your meals with herbaceous basil, an herb that is rich in numerous antioxidants. Two such antioxidants include caffeic acid and rosmarinic acid, both of which exhibit neuroprotective properties. Basil also contains eugenol, an essential oil that may help reduce inflammation. One review found that eugenol’s anti-inflammatory properties have the potential to be a complementary treatment for inflammatory diseases. 

Avocado

Who doesn’t love avocado? It’s always worth the extra charge! The buttery, rich texture goes great on sandwiches, inside burritos, or as a smooth dip. Avocados are some of the best sources of omega-3 fatty acids, which are monounsaturated fats that may help reduce LDL (bad) cholesterol. Additionally, avocados contain vitamin E, which is an antioxidant that helps protect the body from harmful free radicals. Lastly, avocados contain lutein, another antioxidant that helps protect the eyes. 

Kiwi

Kiwi fruit is one of the best sources of vitamin C, with one kiwi offering 71% of the recommended daily intake. The fruit also contains folate, which is is necessary for making DNA and other genetic material. Folate is crucial for fetal development, but it also assists with helping cells divide. One small study found that kiwi may contribute to a better night’s sleep. Eating kiwi fruit helps to increase serotonin, which may benefit people who have sleep disturbances. 

Green Beans

Green beans, or string beans, are excellent sources of fiber and have a low glycemic load, making them excellent for diabetics. In fact, the Mayo Clinic suggests that diabetics eat green beans because they are slowly digested. This contributes to a lower and slower rise in blood sugar, so you don’t have to fear spikes. You can eat them raw, but cooking them in olive oil with some garlic, onions, and fresh lemon juice makes a great side dish.

Seaweed

Seaweed is a mineral-rich green vegetable that should be on your grocery list if it isn’t already. Dried seaweed is an excellent source of iron, according to the National Institutes of Health, satisfying 21% of your recommended daily intake in 1 cup. A 2016 study found that seaweed may be a sodium-free replacement for salt in certain dishes because the flavor is naturally salty. Lastly, seaweed is one of the richest sources of iodine, an essential trace mineral necessary for nervous system, metabolic, and musculoskeletal function. 

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The days are getting shorter and the warmer clothes are emerging from the closet. Football games are on Sundays and pumpkin spice lattes are back. Fall is here, ladies and gentlemen, and so are some impressive seasonal produce items. Purchasing seasonal produce items is not only more affordable, but also much tastier and more nutritious. 

Why Buy Seasonally?

Purchasing seasonal produce is one of the freshest ways to eat. Some items are available year round, but the best time to eat them is when they are in season. If you can connect with local growers and farmers at farmer’s markets, that’s an even better way to get your produce. Plus, you may learn a bit more about the produce you purchase from them! Buying locally and seasonally means that your produce doesn’t have to travel far from where it was picked. Unlike out of season produce, seasonal produce does not require early picking for long travel and distribution. Seasonal produce has more time to ripen on the vine, which actually increases the nutritional content. 

Pears

Pears are available throughout the year, but the fall season yields a wider range of varieties and flavors. It’s important to pick pears while they are still firm and allow them to ripen on counter. Pears are what you call a hydrophilic food, meaning that they’re water-loving and fill you up quickly. According to nutritionists, the complex carbohydrate called pectin acts as a natural detoxifier. 

Green Beans

Many people enjoy green bean casserole as a classic fall dish, but you can create much healthier recipes using fresh green beans. They are great sources vitamin K and a significant amount of silicon, which is a mineral that supports healthy connective tissues and bones. The fiber content helps to smooth out the digestive process, while the phytonutrients help to fight free radicals in the body. 

Beets

Beets are edible from their bitter leafy tops down to the vibrantly crimson bulbous root. People either love or hate them, as they offer an earthy flavor. Red beets are the most popular varieties, but some stores and farmer’s markets carry other interesting varieties, including candy cane or golden beets. Beets are excellent sources of nitrates and may support healthy blood pressure levels. They also contain phytonutrients called betalains, which exhibit anti-inflammatory and antioxidant benefits. 

Grapes

Grapes are available throughout the year, but the best and freshest flavors are available during the fall. Champagne grapes, concords, and other holiday varieties are abound! Grapes contain resveratrol, which is an anti-inflammatory compound that keeps the skin looking young. They also offer various antioxidants, vitamin C, and vitamin K. Avoid wilted stems or wrinkled grapes in a bunch because the rest will soon follow suit. 

Brussels Sprouts

Some people might say that Brussels sprouts are misunderstood, while others understand them perfectly. Belonging to the cruciferous vegetable family, Brussels sprouts are excellent sources of vitamin K and organosulfur compounds, which have antioxidant properties that protect cells. During fall, you can often find Brussels sprouts on the stalk, and they are the freshest in that form. 

Persimmons

The persimmon is a delicacy from East Asia, but they have grown popular in recent years. These orange fruits look like smaller, yellowish tomatoes and they offer protective compounds like lycopene and beta-carotene. It’s important to only eat them when they are ripe, otherwise they have an unpleasantly tart flavor. Hachiya and Fuyu persimmons are the two varieties that grow in the U.S., and you can only buy them during fall. 

Cranberries

Fresh cranberries, not cranberry sauce or other sugary canned varieties, are only available for a limited time during the fall. Once they are gone, you don’t see them again until next fall. This holiday staple exhibits powerful phytonutrients, manganese, dietary fiber, and lots of vitamin C. According to several studies, they help to improve skin, eyesight, and may even lower bad cholesterol levels. Look for brightly colored berries and skip the bags that have shriveled or discolored berries. 

Okra

People think that okra only belongs in a deep fryer, but there are so many other ways to prepare it. Chefs worldwide use okra for its thickening properties. From gumbo and other stews to traditional Indian curries, okra is an amazing vegetable with an impressive nutritional profile. Okra pods contain vitamins C & K, lots of fiber, and folate. When shopping for okra, look for pods that are bright green, firm, and no longer than four inches. 

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When you take a look at the ingredient list for this recipe, you may think that this dish has no flavor. We have bad news for you: you could not be more wrong. A long list of ingredients does not always yield an amazingly flavorful dish. Sometimes, the execution is everything, and other times it’s important to let simple ingredients speak for themselves. That sentiment perfectly exemplifies this green bean side dish recipe. The assertive garlic punches its way to the forefront of the dish, and the green beans make for the perfect canvas.

Green beans have a crunchy texture that they retain during the cooking process. Unless you cook them for hours and hours, they’ll retain that crunch. In a simple dish like this, texture is paramount. Additionally, you don’t want to compromise the integrity of the vegetable by cooking it so that it becomes mushy. The goal is to achieve subtle char marks while retaining optimal crunch.

Normally, people who make recipes like this deep fry the green beans. We’re not about the life, and you shouldn’t be either, especially since the clean-up is horrendous. The cooking technique in this recipe is known as dry-frying, which calls for much less oil, making it much healthier for you. We recommend using a cast iron pan for this recipe so your green beans can perfectly char, but you can also use a stainless steel frying pan if you have that.

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There are so many wonderfully aromatic herbs in this dressing. It is truly the star of the dish! If you don’t want to use ground coriander, you can replace it with two tablespoons of freshly chopped cilantro. Enjoy the dish!

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Following a low-carb diet isn’t easy. Even though it offers numerous benefits for your health and can help maintain your weight loss efforts, it can be challenging to find low carb foods that are also high in fiber. This includes the search for vegetables that can be consumed regularly under these dietary restrictions.

When it comes to vegetables, the golden rule is this: if the vegetable grows above the ground, it will typically contain fewer carbs and will be healthier to consume. But if it’s a root veggie, i.e. one that grows underground, it’s more likely to have a higher carbohydrate count. In this article, we’ll go through our curated list of low-carb vegetables so you have an easier time putting together healthy and nutritious meals.

Spinach

Spinach is one of the vegetables with the lowest carb count per gram, containing only four grams per cup of boiled spinach and one gram per cup of raw spinach. The low amount of carbs in spinach makes it an excellent choice if you want to get plenty of nutrients like vitamin K and reduce the risk of heart and eye problems.

Avocado

Even though avocado is technically a fruit, it’s mainly consumed as a vegetable and is one of the healthiest and most nourishing low-carb produce items you can consume. A cup of chopped avocado contains approximately 13 grams of carbs, but most of them come from fiber, making the mighty avocado an excellent low-car/high-fiber food choice. Avocados contain a lot of monounsaturated fats, which makes it one of the best keto vegetables as well.

Broccoli

Even though many people aren’t particularly fond of broccoli, it happens to be a staple on the low-carb veggie list. One cup of broccoli contains only six grams of carbs and provides you with a ton of nutrients, including vitamin C and vitamin D, which works in conjunction with calcium to improve bone health.

Zucchini

Zucchini, especially the summer squash variety, is an excellent choice when looking for low-carb vegetables. Containing around four grams of carbs per cup, zucchini is a veggie that goes great with almost everything and it is super easy to prepare. You can saute it, grill it, blend it, juice it, roast it, spiralize it, or peel it into strips to make noodle free lasagna. It also contains vitamin B6, folate, vitamin C, vitamin K, and a boatload of other nutrients.

Kale

Not too long ago, it seemed like you couldn’t look up a diet without kale being at the center of it. And while that fad has slowly passed, kale remains a superfood and the benefits that this leafy green offers are still just as strong. Kale has only seven grams of carbs per cup and comes with a powerful punch of vitamin C and vitamin A.

Green Beans

Green beans should be at the center of any well-balanced and nutritious diet, especially when you consider how many benefits these low-carb vegetables, or legumes to be precise, can offer. Green beans, otherwise known as string beans, contain 10 grams of protein per cup and provide a significant amount of calcium, magnesium, vitamin A, and various other nutrients.

Cauliflower

The thing that makes cauliflower such a great option for those looking to consume low-carb vegetables is the versatility aspect. Similar to zucchini, cauliflower can take on a variety of flavors by incorporating it in stews, soups, salads, and can even as a potato, rice, or pizza crust substitute. With just five grams of carbs per cup, it’s a great low-carb veggie that also comes packed with a lot of vitamin K.

Cabbage

Cabbage is another excellent veggie, working to prevent a range of diseases and offering a lot of vitamin C and vitamin K. Men are often encouraged to consume cabbage because it benefits prostate health. With just five grams of carbs per cup, you can safely insert cabbage into any low-carb diet that you’re following.

Tomatoes

There’s a reason why tomatoes have become a staple in many kitchens: they are delicious, versatile, and offer a range of health benefits. There are only six grams of carbs in cherry tomatoes per cup, and you’ll also get plenty of potassium, vitamin C, vitamin A, and vitamin K.

Eggplant

Although eggplant isn’t a vegetable that’s enjoyed by everyone, it’s incredibly beneficial, especially when you’re trying to lower your carb intake. It contains just eight grams of carbs per cup has been known to assist with lowering cholesterol levels, thus improving heart health.

Peppers

Bell peppers are not only a low-carb vegetable, they’re also a powerful source of antioxidants, helping to protect your body from cancerous cells. With just nine grams of carbs per cup, you can have bell peppers in almost any diet, especially considering the health benefits, which are attributed to the compound known as capsaicin, and the staggering amount of vitamin C that it contains.

Cucumbers

As you might have guessed, cucumbers are one of the best low-carb vegetables because they are mostly comprised of water. There are just four grams of carbs in one cup of cucumbers, which is one of the lowest numbers on this list. Cucumbers also offer substantial amounts of vitamin E, which can be harder to come by.

The Benefits of Low Carb Diets

We’ve gone through some of the best low-carb vegetables and explored why each of them is beneficial, but why should you opt for a low-carb diet in the first place? Well, there are numerous benefits that come with avoiding high-carb vegetables and opting for a diet that’s rich in plant-based protein, healthy fats, and vital nutrients that the veggies on this list can offer.

Low carb diets can help you lose weight, reduce cravings for unhealthy food, increase your levels of healthy HDL cholesterol, reduce blood sugar levels, and lower blood pressure. In this article, we explored some of the best low-carb veggies you can choose from when following a low-carb diet.

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We bet you’ve never seen green bean casserole done like this before. Leave the frozen and processed ingredients at the store because it’s all about freshness with this dish. This is savory, creamy, and you’re definitely going to want save some for leftovers.

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