Best Low Carb Summer Vegetables


Come summers and we see a change everywhere in dresses, footwear and food too. This is the season of a wide variety of vegetables. I am being asked repeatedly by vegetarian dieters about which vegetables to be had on a low carb diet protocol. So here is a list of ten best low carb summer vegetables. Not only are these veggies low carb but also something that enables our body handle the heat more efficiently. I have tried to include only those vegetables which are easily available and light on the pocket too.

Best Low Carb Summer Vegetables


Best Low Carb Summer Vegetables

1. Cucumber

Cucumbers are the best bet in summers as they are 96 percent water and eaten in raw green state. The high water content makes them the ideal for summers.

Extra Brownie points:  One cup of sliced cucumbers has only 16 calories and 4 grams of net carbs.

2. Eggplant

Very common purple vegetable containing lots of dietary fiber and antioxidants.

Extra Brownie Points:  One cup of cooked eggplant has only 35 calories, 7 grams of net carb.

3. Mushrooms

Mushrooms are proven to promote human body’s immune system. Mushrooms provide attributes more commonly found in meat, beans or grains.

Extra Brownie Points: Just 38 calories in 100 g, fat-free, cholesterol-free, gluten-free, and very low in sodium. Ideal for Carb watchers 100 g mushrooms has just 3g net carbs.

4. Tomatoes

They are great as coolers.

Extra Brownie Points: 100g of tomatoes has only 18 calories and 3 g of net carbs.

5. Green Beans

Green beans are an excellent source of vitamin C and vitamin A, as well as bone-building vitamin K. which is important for blood clotting too. They also contain respectable amounts of potassium and magnesium, which help to normalize blood pressure.

Extra Brownie Points: One cup of green beans has only 44 calories and 10 grams of carb. and also provides about 4 grams of fiber.

6. Pumpkin

 Pumpkin possesses great cooling and diuretic properties. It is also good for digestion and eliminating intestinal worms from the digestive system as it is full of fiber. Extremely high in fiber and low in calories, pumpkin has disease-fighting nutrients like pantothenic acid, magnesium, and vitamins C and E.

Extra Brownie Points: 1 cup pumpkin has 30 calories and 7 g carbs with negligible fat.

7. Celery

Celery acts as diuretics which helps in losing excess water weight without causing dehydration.  It stimulates kidneys, easing them to flush waste and extra fluid from your body, which results in beating bloat.

Extra Brownie Points:  100 g has 16 calories, 1g net carb and negligible fat.

8. Bottle gourd

Bottle gourd is the best bet dealing with summer heat. It keeps flatulence, constipation and acidity under control. 96 % of this gourd is water. It is absolutely helpful during summers and specially those who work under the hot sun as it has the ability to prevent heat strokes and recover the water lost due to perspiration.

Extra Brownie Points:  Only 15 calories, less than 4g net carbs and 0.1 g fat in 100 g.

9. Peppers

Peppers have anti-inflammatory, anti-cancer, and antimicrobial effects.

Extra Brownie Points: 100 g of sliced fresh peppers has about 20 calories and 3 g of net carbs.

10. Bitter Gourd

Bitter gourds are beneficial in lowering sugar levels, fighting cancer and a number of infections. It provides relief from constipation and helps in improving blood circulation along with being blood purifier too.

Extra Brownie Points:  100 g has just 17 calories and 1 net carb.

It will not be wrong to say that nature brings in all these vegetables in summers to improve immune system and keep the system cool and clean. So those who are planning to make an effort to lose a bit of weight this summer may opt for these veggies and get desired results.

P. S – How to calculate net carbs and net carbs in common foods here.

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  1. Contrary to tarun, i love most of the above mentioned vegetables!!! If consumed in a right way they’ll do wonders to our body!

  2. nice post kananji except mushrooms every vegetables mentioned above is a part of my diet.
    but what about carrot ?
    true crispy fried karela with coconut bits and curry leaves tastes yum

  3. i am somehow not comfortable with mushrooms yet.. i worry they get spoiled very fast in summer.. Remaining are part of staple diet..

  4. Hello mam, can u plz check my new low carb diet
    Early morning- 2 glasses of lukewarm water and 1 glass of lukewarm water with apple cider vinegar
    7:30- 4 soaked almonds
    11: 00 am- lassi namkeen and besan chila 1
    12: 30 am – fruit like papaya or watermelon or cucumber
    2:00 pm- before meal 1 glass of lukewarm water with apple cider vinegar and then moong dal salad or 1 chapatti made from besan, ragi, soya, wheat with sabji and cucumber
    5:30 pm- tea with skimmed milk with sugar free
    7:30 pm- soup/ cold coffee / moong dal soup/ salad/1 bowl of papaya
    9:00 pm- green tea
    I am 27 years old and weigh 79 kgs. Plz tell me if it is fine for 1 month.
    With this I am doing Leslie program 3 miles in the morning and 4 miles in the evening
    plz reply and do the necessary changes. also I am drinking 14 glasses of water.

  5. Hi Swati
    Well I must say, you are going strong gal. Keep at it and at times avoid taking any grains, May be on alternate days. It seems we are all in love with Leslie…. Go gal go. 🙂

  6. Leslie rocks!

    Kanan – should i now try the 5 mile workout…but i am hard pressed for time…maybe this week-end i will try to do the 5 mile workout and week ends still to 4 mile workout…do you have any other suggestions to give??

    • Haritha take it as a challenge to eat each and every healthy thing that you abhor. Life is fun fighting your likes and dislikes. 🙂

  7. Thank you so much for ur reply mam. Could u plz tell is skimmed and double toned milk are same? If not then which indian brand has skimmed milk?


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