Carbohydrates are a vital component of a balanced diet and are a major source of energy. Starchy vegetables such as potatoes are rich source of carbohydrates. Too much of anything is too bad. While sufficient carbohydrates must be present in a right diet, its surplus must be avoided. Carbohydrate overload increases bodily stress and as a result occurrence of life style diseases such as type 2 diabetes and heart ailments may be enhanced.

Persons who are suffering from lifestyle diseases such as obesity, blood cholesterol and diabetes are advised to stick to a low-carb diet to avoid carbohydrate overload in their diets. While planning a diet for such persons, remember to include a lot of watercress, pak choi/Chinese cabbage, lettuce and such other low-carb vegetables.

Low Carbohydrate Vegetables: List of vegetables LOW in carbohydrate content (grams in 100 grams of edible portion) is given below:

  1. Watercress-1.29
  2. Pak Choi-2.18
  3. Butterhead Lettuce-2.23
  4. Lettuce-Red Leaf-2.26
  5. Pumpkin Leaves-2.33
  6. Spirulina Seaweed-2.42
  7. New Zealand Spinach-2.5
  8. Lettuce-Green Leaf-2.87
  9. Iceberg Crisphead Lettuce-2.97
  10. Celery-2.97
  11. Yellow Tomatoes-2.98
  12. Wax Gourd/Chinese Preserving Melon-3

High Carbohydrate Vegetables: Generally, tuber vegetables and starchy vegetables are rich in carbohydrates. Presence of carbohydrates and energy release potential is proportionate to each other.There are three types of Carbohydrates: Starch, Sugars, and Dietary Fibers. Starchy foods are the ‘energy foods’, the main source of energy (calories) in a diet. Examples of starchy vegetables are cassava/tapioca, plantains, yams, sweet potatoes, and potatoes. Major portion of a healthy, balanced diet is composed of starchy foods.

List of vegetables high in carbohydrate content (grams in 100 grams of edible portion) is given below:

  1. Cassava-38.06
  2. Garlic-33.06
  3. Plantains-31.89
  4. Yam-27.88
  5. Breadfruit-27.12
  6. Taro/Colocasia Tuber-26.46
  7. Jackfruit-23.25
  8. Sweet Potato-20.12
  9. Fireweed Leaves-19.22
  10. White Sweetcorn-19.02
  11. Yellow Sweetcorn-18.7
  12. Salsify/Vegetable Oyster-18.6
  13. Parsnip-17.99
  14. Ginger Root-17.77
  15. Fava Beans/Broad Beans-17.63
  16. Potatoes-17.47
  17. Jerusalem Artichoke-17.44
  18. Grape Leaves-17.31
  19. Shallots-16.8
  20. Mangoes-15

Dietary Fiber: Dietary fiber is good for human body. Vegetables are rich source of dietary fiber. High fiber foods is good for weight loss as they take long time to get digested and also make you feel full for a long period of time. High fiber food aids in digestion, cures constipation, lowers blood cholesterol, cleanses the gastrointestinal tract and may reduce the risk of developing diabetes and colorectal cancer.

Two types of dietary fibers are found in vegetables: soluble and insoluble. Soluble fibers are dissolved in water while insoluble fibers are not dissolved. A soluble fiber helps in lowering blood cholesterol level as well as glucose level. Insoluble fibers help in movement of body toxins and waste through the digestive system. Insoluble fibers also relieve the body from constipation.

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