1 cup = 7 g carbs
Excellent source of anti-inflammatory phytonutrients and awide variety of antioxidant nutrients, including vitamin C, beta-carotene, zinc, manganese and selenium. Rich in fiber and B vitamins, which play a key role in the metabolism of sugar and starch and therefore may help reduce the risk of heart disease and regulate blood sugar.
ARUGULA
1 cup = 1 g carbs
Rich in phytonutrients, which may reduce the risk of several kinds of cancers, including breast, stomach and colon.
BEETS
1 cup = 25 g carbs
Betacyanin gives beets their color, which may help provent cancer. Rich in betanine and folate, which reduce homocysteine levels. Homocysteines can damage blood vessels and contribute to heart disease, heart attacks, stroke, dementia and peripheral vascular disease.
BROCCOLI
1 cup = 11 g carbs
Great source of anti-cancer phytochemicals known as isotheocyanates, which neutralize carcinogens. High in vitamins K and A, which have anti-inflammatory properties found to reduce cardiovascular disease. Also high in fiber, which is good for digestive health.
CABBAGE
1 cup = 8.5 g carbs
Rich in antioxidants, anti-inflammatory nutrients and glucosinolates, which is a potent cancer fighter. Red and purple cabbage contain anthocyanins, antioxidants known as powerful fighters against cardiovascular disease.
CARROTS
1 CUP = 12 g carbs
Rich in antioxidant compounds and the richest vegetable source of pro-vitamin A carotenes, which help protect against cardiovascular disease, cancer and promote good vision. Also rich in carotenoids, anitoxidants that may be beneficial to blood sugar regulation and are inversly associated with insulin resistance and high blood sugar.
CAULIFLOWER
1 cup = 5 g carbs
Potent cancer fighter. Provides nutrients to support the body's detox, antioxidant and anti-inflammatory systems, which are help fight cancer. Also high in fiber, which is great for the digestive system.
CELERY
2 medium stalks - 2.5 g carbs
Rich in vitamin C and phthalides, which may lower cholesterol and blood pressure. Also contains coumarins, which may protect against some forms of cancer by preventing damage from free radicals.
CORN
1 medium ear = 26 g carbs
Good source of folate, which is helps to lower levels of homocystene. It also rich in beta-cryptoxanthin, which may lower the risk of developing lung cancer. Also contains the B vitamin pantothenic acid, which is necessary for carb, protein and lipid metabolism.
CUCUMBER
1 cup = 4 g carbs
The skin is rich in fiber, magnesium and potassium, which may help to lower blood pressure. The flesh is mostly water, but contains vitamin c and caffeic acid.
GARLIC
1 clove (tsp) = 1 g carb
Garlic is rich in an array of vitamins and minerals. Acts a blood thinner, anti-microbial, anti-viral, anti-bacterial, anti-fungal, antiseptic, antioxidant, anti-cancer, anti-diabetic, Reduces cholesterol, high blood pressure. Reduces risk of clots, strokes, heart attacks, aneurysms. Reduces digestive conditions; diarrhea, colitis, GI inflammation, dysentery, worms. May act as an aphrodisiac.
GREEN BEANS
1 cup = 10 g carbs
Rich in folate, a B vitamin that lowers levels of homocysteine levels, an amino acid that can increase your risk of heart attack, stroke, and blood clots. Also rich in manganese, a trace mineral essential for growth, reproduction, wound healing, peak brain function and proper metabolism of sugars, insulin and cholesterol.
KALE
1 cup = 8 g carbs
Rich in antioxidant, anti-inflammatory and anti-cancer nutrients. Contains powerful phytochemicals, such as indoles, which have been found to protect against some forms of cancer. Also loaded with calcium, iron, beta-carotene, vitamins A, C and K, as well as lutein and zeaxanthin, which may help prevent macular degeneration.
LETTUCE - ICEBERG
1 cup = 2 g carbs
Rich in potassium, which may lower blood pressure and manganese which is essential for bone health and may help regulate blood sugar levels. Also a good source of iron, calcium, magnesium and phosphorus.
LETTUCE - ROMAINE
1 cup = 1.5 g carbs
Rich in vitamin C and beta-carotene, which work together to prevent oxidization of cholesterol. Also rich in potassium, which may reduce blood pressure.
MUSHROOMS - WHITE
1 cup = 4 g carbs
Rich in selenium, which may help fight cancer. Also rich in antioxidants and anti-inflammatory nutirents, which may help prevent cardiovascular disease.
OKRA
1 cup = 7 g carbs
High in protien and fiber. 1/2 cup contains 2 grams of fiber. Contains glutathione, which is necessary for immune system support.
ONIONS
1 cup = 22 g carbs
Anti-inflammatory benefits, may be protective against some forms of cancer. Rich in sulfur compounds, which may help lower cholesterol and triglyceride levels.
PEPPER - GREEN
1 cup = 4 g carbs
Rich in vitamins C, A and K, which are essential for bone health. Also folic acid, which can reduce levels of homocysteine, an amino acid that damages blood vessels and contributes to heart disease, heart attack, stroke, dementia and peripheral vascular disease.
PEPPER - YELLOW
1 cup = 6 g carbs
Rich in vitamins C, A and K, which are essential for bone health. Also folic acid, which can reduce levels of homocysteine, an amino acid that damages blood vessels and contributes to heart disease, heart attack, stroke, dementia and peripheral vascular disease.
PEPPER - RED
1 cup = 6 g carbs
Rich in vitamins C, A and K, which are essential for bone health. Also folic acid, which can reduce levels of homocysteine, an amino acid that damages blood vessels and contributes to heart disease, heart attack, stroke, dementia and peripheral vascular disease.
RADISHES
1 cup = 4 g carbs
Rich in vitamin C and calcium. May have cancer fighting properties. Used as medicinal food for liver disorders.
SPINACH
1 cup = 7 g carbs
Rich in vitamin K, which helps build strong bones. Contains over a dozen flavonoid compounds that function as anti-inflammatory and anti-cancer agents. Rich in antioxidants, which reduce problems relates to oxidative stress, such as high blood pressure. Also contains lutein and zeaxanthin, whcih protect against eye disease.
SUGAR SNAP PEAS
1 cup = 7 g carbs
Rich in antioxidants, such as vitamin C, E, zinc and anti-inflammatory nutrients such as omega-3 fatty acids. this combination of antioxidants and anti-inflammatory compounds may reduce the risk of inflammatory diseases, including diabetes.
TOMATO - LARGE
1 whole = 5 g carbs
1 slice = 1 g carb
TOMATO - CHERRY
1 whole = 0.5 g carb
Good source of vitamins and minerals, like potassium, niacin, lycopene, and lutein. Vine ripened have the best taste and nutrients. Most commercial tomatoes are often picked green.
TURNIPS
1 cup = 8 g carbs
High in cancer-fighting glucosinolates. Rich in vitamin K and omega-3 fatty acids, providing anti-inflammatory properties. Turnip greens rich in antioxidants; vitamin C and E, beta-carotene and manganese.
ZUCCHINI
1 CUP = 3 g carbs
Good source of vitamin C, vitamin B6, riboflavin, and manganese, as well as a lot of other nutrients.
Also high in fiber. Anti-inflammatory and anti-cancer. May lower cholesterol, high blood pressure, risk of heart attack and stroke.
KALE
1 cup = 8 g carbs
Rich in antioxidant, anti-inflammatory and anti-cancer nutrients. Contains powerful phytochemicals, such as indoles, which have been found to protect against some forms of cancer. Also loaded with calcium, iron, beta-carotene, vitamins A, C and K, as well as lutein and zeaxanthin, which may help prevent macular degeneration.
LETTUCE - ICEBERG
1 cup = 2 g carbs
Rich in potassium, which may lower blood pressure and manganese which is essential for bone health and may help regulate blood sugar levels. Also a good source of iron, calcium, magnesium and phosphorus.
LETTUCE - ROMAINE
1 cup = 1.5 g carbs
Rich in vitamin C and beta-carotene, which work together to prevent oxidization of cholesterol. Also rich in potassium, which may reduce blood pressure.
MUSHROOMS - WHITE
1 cup = 4 g carbs
Rich in selenium, which may help fight cancer. Also rich in antioxidants and anti-inflammatory nutirents, which may help prevent cardiovascular disease.
OKRA
1 cup = 7 g carbs
High in protien and fiber. 1/2 cup contains 2 grams of fiber. Contains glutathione, which is necessary for immune system support.
ONIONS
1 cup = 22 g carbs
Anti-inflammatory benefits, may be protective against some forms of cancer. Rich in sulfur compounds, which may help lower cholesterol and triglyceride levels.
PEPPER - GREEN
1 cup = 4 g carbs
Rich in vitamins C, A and K, which are essential for bone health. Also folic acid, which can reduce levels of homocysteine, an amino acid that damages blood vessels and contributes to heart disease, heart attack, stroke, dementia and peripheral vascular disease.
PEPPER - YELLOW
1 cup = 6 g carbs
Rich in vitamins C, A and K, which are essential for bone health. Also folic acid, which can reduce levels of homocysteine, an amino acid that damages blood vessels and contributes to heart disease, heart attack, stroke, dementia and peripheral vascular disease.
PEPPER - RED
1 cup = 6 g carbs
Rich in vitamins C, A and K, which are essential for bone health. Also folic acid, which can reduce levels of homocysteine, an amino acid that damages blood vessels and contributes to heart disease, heart attack, stroke, dementia and peripheral vascular disease.
RADISHES
1 cup = 4 g carbs
Rich in vitamin C and calcium. May have cancer fighting properties. Used as medicinal food for liver disorders.
SPINACH
1 cup = 7 g carbs
Rich in vitamin K, which helps build strong bones. Contains over a dozen flavonoid compounds that function as anti-inflammatory and anti-cancer agents. Rich in antioxidants, which reduce problems relates to oxidative stress, such as high blood pressure. Also contains lutein and zeaxanthin, whcih protect against eye disease.
SUGAR SNAP PEAS
1 cup = 7 g carbs
Rich in antioxidants, such as vitamin C, E, zinc and anti-inflammatory nutrients such as omega-3 fatty acids. this combination of antioxidants and anti-inflammatory compounds may reduce the risk of inflammatory diseases, including diabetes.
TOMATO - LARGE
1 whole = 5 g carbs
1 slice = 1 g carb
TOMATO - CHERRY
1 whole = 0.5 g carb
Good source of vitamins and minerals, like potassium, niacin, lycopene, and lutein. Vine ripened have the best taste and nutrients. Most commercial tomatoes are often picked green.
TURNIPS
1 cup = 8 g carbs
High in cancer-fighting glucosinolates. Rich in vitamin K and omega-3 fatty acids, providing anti-inflammatory properties. Turnip greens rich in antioxidants; vitamin C and E, beta-carotene and manganese.
ZUCCHINI
1 CUP = 3 g carbs
Good source of vitamin C, vitamin B6, riboflavin, and manganese, as well as a lot of other nutrients.
Also high in fiber. Anti-inflammatory and anti-cancer. May lower cholesterol, high blood pressure, risk of heart attack and stroke.
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