Chapter 20         

Vegetables 

(Carbs)

 

Net grams = total grams - total fiber

 

  Vegetables (serving size)        Grams of Carbohydrates        Net Carbs

Asparagus, raw (5" spear)                          0.5g
 
Asparagus, (1 cup) cooked                                  5g 2 grams
Lettuce (1 cup)                           1g
 
Cucumber, raw (1/2 cup)                           1g
 
Endive, raw (1/2 cup)                           1g Zero grams
Bok Choy   1 gram
Arugala   2 grams
Chayote   2 grams
Hearts of Palm   2 grams
Jicama   2 grams
Chayote   2 grams
Cabbage, cooked, (1/2 cup)                           3g 3 grams
Cabbage, Red   6 grams
Summer Squash   3 grams
Rhubarb   3 grams
Cauliflower, cooked (1/2 cup)                            3g 3 grams
Mushrooms, raw (1 cup)                            4g 3 grams
Avocado, California (1 cup)   4 grams
Fennel   4 grams
Radicchio   4 grams
Okra   4 grams
Green Beans   4 grams
Radishes                           4g 2 grams
Leeks, cooked (1/2 cup)                           4g
 
Celery, raw (1 cup)                           4g 1gram
Broccoli, raw (1 cup)                           4g 1 gram
Broccoli, cooked (1 Cup)   5 grams
Chard, Swiss, cooked (1 cup)                           7g
 
Brussels sprouts, cooked (1/2 cup)                           7g 6 grams
Eggplant/ Aubergine, cooked (1 cup)                           7g 2 grams
Kale, cooked (1 cup)                           7g
 
Spinach, cooked (1 cup)                           7g 2 grams
Eggplant, cooked (1 cup)                           7g 3 grams
Squash, zucchini, cooked (1 cup)                           8g 3 grams
Tomatoes, raw (1 cup)                           8g 4 grams
Peppers, green (1 cup)                         10g 3 grams
Bell Peppers, Red   5 grams
Turnips   5 grams
Avocado, Florida (1 cup)   5 grams
Bell Peppers, Yellow   6 grams
Artichoke (1 choke)   6 grams
Snow Peas   6 grams
Sugar Snap Peas   6 grams
Pumpkin   6 grams
Artichokes, cooked (1medium)                           13g
 
Onions, raw (1 cup)                           14g 9 grams
Onion    
Carrots, cooked (1 cup)                           16g 8grams
Beets, cooked, (1 cup)                                    16g                   
Corn, sweet, cooked (1 cup)                           29g 18grams                       
Parsnips, cooked (1/2 cup)                           15g
 
Peas, green, cooked (1 cup)                        25g 10 grams
Squash, winter, acorn, cooked (1 cup)                        30g 11 grams
Succotash, cooked (1 cup)                        47g
 
Lima Beans, Fordhooks    15 grams
Lima Beans, Baby (NetCarb 21)   21 grams
Garbanzo Beans (NetCarb 21)   21 grams
           MASHED POTATOES
  •  3 oz or 100g portion of homemade mashed potato, no skin, with whole milk added.
            BAKED POTATO
  •       WITH SKIN
  •  
  • small baked potato
  • (1" to 2" diameter)
  •  
  •  medium baked potato
  • (2" to 3" diameter)
  •  
  •  medium red baked potato (2" to 3" diameter)
  •  
  • large baked potato skin (3" to 4" diameter)
  •  
  •  
       Sweet potato, (large)

            baked  with skin

 

        

 
18=29g
 
 
 
 
 
 
 
27- 30g
 
 
37g
 
 
30-34g
 
 
 
59-63g
 
 
 
 
44g
 
 
 
 
 

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