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High-satiety vegetables: the best options

High-satiety vegetables: the best options – the evidence

This guide is written by Franziska Spritzler, RD and was last updated on March 12, 2024. It was medically reviewed by Dr. Bret Scher, MD on August 10, 2022.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

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You’ve probably heard that eating plenty of vegetables can help you lose weight. While this may be true, all vegetables aren’t equal when it comes to weight loss.

To get the best results, choose mainly high-satiety vegetables — those that help you feel full and provide the most protein and other nutrients for the fewest calories.

Fortunately, that means you can enjoy a wide variety of vegetables that still fit your preferences, dietary approach, and health goals. This guide provides satiety scores for all kinds of vegetables, to help you make the best choices. You’ll also get recipes and tips for enhancing the flavors of different vegetables.


What are high-satiety foods?

High-satiety foods help you feel as full as possible for the fewest number of calories. In other words, they provide high satiety per calorie

As part of our higher-satiety eating approach, we assign all foods a satiety score from 0 to 100. The score is calculated using four factors related to satiety:

  1. Protein percentage: the percentage of a food’s calories that come from protein rather than fat and carbs. Protein is an essential nutrient that reduces hunger and helps you feel full. For this reason, protein percentage is given the most weight when calculating the satiety score.
  2. Energy density: the calories (or energy) in a specific weight of food, such as 100 grams (3.5 ounces). Studies show that eating less-dense foods leads to eating less.
  3. Fiber: the non-digestible portion of carbs that can stretch your stomach and help you feel full.
  4. Hedonic factor: a score reduction for the decadent foods that can drive overeating.
SPC_Vegetables-desktop – updated
Higher-satiety vegetables mobile version

If you want to lose weight, aim to eat a generous portion of high-satiety food at each meal. Foods that score 60 or above are considered high-satiety foods. And many vegetables have scores in this range.

However, even if you select high-satiety vegetables, you’ll only get a few grams of protein — at most — in a generous serving. Plus, vegetables are low in one or more of the essential amino acids that your body requires daily.

So, even though vegetables can provide short-term satiety because they’re high in fiber and water, you can’t rely on them to meet your protein needs. For sustainable weight loss and overall health, combine vegetables with high-satiety protein foods like meat and eggs, seafood, and plant-based proteins such as soy and legumes. 

Additionally, use small amounts of fat to prepare your vegetables, since this can make your meal tastier and more enjoyable. (We’ll cover this in more detail a bit later).

Finally, it’s important to consider your health goals when selecting vegetables. Consuming starchy vegetables, which are higher in carbs, may raise your blood sugar if you have diabetes or prediabetes.

If you have diabetes or prediabetes, to keep your blood sugar under control, choose mostly non-starchy vegetables. These vegetables are listed in the “High-satiety vegetables” section. Or, if you want to eat some higher carb vegetables from the “Moderate-satiety vegetables” section, test your blood sugar one to two hours after eating them. Doing this can help you determine the right amount for you.

But if you find that starchy vegetables don’t negatively affect your blood sugar or healthy weight loss progress, enjoy them as part of your higher-satiety eating!

Want to delve deeper into the world of satiety? Head over to our sister brand Hava to explore the free version of the satiety calculator.

More high-satiety guides:

HSE_Mobile_Desktop_Dairy
HSE_Mobile_Desktop_MeatPoultryEggs
HSE_Mobile_Desktop_Plant-based
HSE_Mobile_Desktop_Seafood
HSE_Mobile_Desktop_Snacks

High-satiety vegetables

High-satiety vegetables include several categories of non-starchy plants. Aside from radishes and a few other exceptions, non-starchy vegetables grow mainly above the ground. They generally have lower calorie counts and lower net carb counts than their starchy counterparts, which grow mainly below the ground. They’re also higher in fiber. In fact, some high-satiety vegetables contain more fiber than net carbs!

Leafy greens

Spinach and other leafy greens are excellent high-satiety vegetables. For starters, they have high protein percentages. Plus, they’re low in net carbs and rich in fiber, which can help you feel full.

Finally, they are versatile, easy to prepare, and widely available. You can eat greens in salads, such as our Spicy shrimp salad. Another great option is using lettuce to wrap a burger or meat, like this exotic Keto Thai chicken lettuce wrap.

Here are the satiety scores and grams of protein, fiber, and net carbs for leafy greens:

hwl-spinach
SpinachNutrition per 100 grams/3.5 ounces (approximately 3 cups of raw spinach or ½ cup of cooked spinach)
Satiety score
100
Protein
3 grams
Fiber
2.5 grams
Net carbs
1.4 grams

romaine lettuce
Romaine lettuceNutrition per 100 grams/3.5 ounces (approximately 2 cups of shredded lettuce)
Satiety score
100
Protein
1.2 grams
Fiber
2 grams
Net carbs
1 gram

Lettuce, arugula
Arugula (rocket)Nutrition per 100 grams/3.5 ounces (approximately 5 cups of raw arugula)
Satiety score
87
Protein
2.6 grams
Fiber
1.5 grams
Net carbs
2 grams

iceberg lettuce
Iceberg lettuceNutrition per 100 grams/3.5 ounces (approximately 1 1/3 cups of shredded lettuce)
Satiety score
80
Protein
0.9 grams
Fiber
1 gram
Net carbs
2 grams

Cruciferous vegetables

Cruciferous, or Brassica, vegetables include broccoli, cauliflower, kale, cabbage, and Brussels sprouts. When chopped or cooked, these vegetables release compounds that have a familiar strong sulfur aroma. Other cruciferous vegetables are less odorous, such as bok choy, radishes, turnip greens, and collard greens.

Cooking cruciferous vegetables enhances their taste and texture, especially if you add a little butter or a creamy sauce, as we’ve done in our Keto cauliflower chicken Alfredo recipe.

Here are the satiety scores and grams of protein, fiber, and net carbs for cruciferous vegetables:

Bok choy
Bok choy Nutrition per 100 grams/3.5 ounces (approximately 1/2 cup of cooked bok choy or 1 1/3 cups of chopped, raw bok choy)
Satiety score
100
Protein
1.5 grams
Fiber
1 gram
Net carbs
0.8 grams

Turnip greens
Turnip greensNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of cooked turnip greens or 2 cups of chopped, raw turnip greens)
Satiety score
95
Protein
1 gram
Fiber
3.5 grams
Net carbs
1 gram

Collard greens
Collard greensNutrition per 3.5 ounces/100 grams (approximately 1/2 cup of cooked collard greens or 3 cups of chopped, raw collard greens)
Satiety score
93
Protein
2.7 grams
Fiber
4 grams
Net carbs
1.7 grams

Kale
KaleNutrition per 100 grams/3.5 ounces (approximately 1 cup of cooked kale or 2 cups of chopped, raw kale):
Satiety score
90
Protein
3 grams
Fiber
2 grams
Net carbs
3 grams

cabbage
CabbageNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of cooked cabbage or 1 1/2 cups of shredded, raw cabbage)
Satiety score
87
Protein
1.8 grams
Fiber
2.8 grams
Net carbs
3 grams

brussels 1
Brussels sproutsNutrition per 100 grams/3.5 ounces (approximately 1 cup of cooked Brussels sprouts)
Satiety score
79
Protein
3.4 grams
Fiber
4 grams
Net carbs
5 grams

cauliflower
CauliflowerNutrition per 100 grams/3.5 ounces (approximately 1 cup of cauliflower, cooked or raw)
Satiety score
87
Protein
2 grams
Fiber
2 grams
Net carbs
3 grams

brocolli
BroccoliNutrition per 100 grams/3.5 ounces (approximately 1 cup of broccoli, cooked or raw)
Satiety score
89
Protein
2.8 grams
Fiber
2.6 grams
Net carbs
4 grams

radish
RadishesNutrition per 100 grams/3.5 ounces (approximately 1 cup of raw, chopped radishes)
Satiety score
72
Protein
0.7 grams
Fiber
1.6 grams
Net carbs
2 grams

Pro tip: Did you know that you can cook radishes? They can be a great substitute for potatoes! Check out our Pan fried radishes with bacon recipe.


“Fruit” vegetables

The non-starchy vegetables in this group are technically low-sugar fruits. However, they’re not sweet, and they’re often consumed in salads or cooked, like vegetables. So, most people consider them to be vegetables.

While their satiety scores are a bit lower than those of leafy greens and cruciferous vegetables, this familiar produce is still a great option for all diets, including keto and low carb.

Enjoy them cooked or raw, depending on your preferences. For example, roasted vegetables are featured in our Tuscan sheet pan chicken with zucchini and tomatoes, while raw veggies star in our Prosciutto-wrapped mozzarella sticks with tomato basil salad.

You may notice that avocados and olives are missing from this list. Although they are low in net carbs, these fruits have lower satiety scores due to their high fat content. Avocados score 39, and olives score 36.

Here are the satiety scores and grams of protein, fiber, and net carbs for high-satiety “fruit” vegetables:

Zucchini
ZucchiniNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of sliced, cooked zucchini or 1 cup of sliced, raw zucchini)
Satiety score
100
Protein
1.2 grams
Fiber
1 gram
Net carbs
2 grams

tomatoes
TomatoesNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of chopped, raw tomatoes or 6 cherry tomatoes)
Satiety score
92
Protein
0.9 grams
Fiber
1 gram
Net carbs
2.7 grams

green bell peppers
Green bell peppersNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of chopped raw or cooked bell pepper)
Satiety score
64
Protein
0.9 grams
Fiber
2 gram
Net carbs
3 grams

cucmber
CucumbersNutrition per 100 grams/3.5 ounces (approximately 1 cup of sliced, raw cucumber)
Satiety score
100
Protein
0.7 grams
Fiber
0.5 grams
Net carbs
3.1 grams

eggplant
EggplantNutrition per 100 grams/3.5 ounces (approximately 1 cup of chopped, cooked eggplant)
Satiety score
82
Protein
1 gram
Fiber
3 grams
Net carbs
3 grams

red bell peppers
Red bell peppersNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of chopped raw or cooked bell pepper)
Satiety score
58
Protein
1 gram
Fiber
2 grams
Net carbs
4 grams

Other high-satiety vegetables

The vegetables in this section don’t belong to any specific category, but like other non-starchy vegetables, they’re low in calories and carbs. Many of them have high protein percentages.

Mushrooms are technically not vegetables; they’re fungi. However, mushrooms are often grouped with vegetables because they share similar nutrition profiles.

What about English peas, or shelling peas? They aren’t included here because they are technically a legume and are considered a protein source rather than a vegetable. 

Choose whichever vegetables you like from this group. You should cook most of them before you eat them, although you can also enjoy mushrooms and celery raw. See our Hake fish in green sauce with wild asparagus and Keto chicken and mushroom casserole recipes for inspiration.

Here are the satiety scores and grams of protein, fiber, and net carbs for other non-starchy vegetables:

asparagus
AsparagusNutrition per 100 grams/3.5 ounces (approximately 3/4 cup of cooked asparagus)
Satiety score
100
Protein
2.4 grams
Fiber
2 grams
Net carbs
2 grams

mushrooms
MushroomsNutrition per 100 grams/3.5 ounces (approximately 1 cup of sliced, cooked mushrooms or 1 1/2 cups of sliced, raw mushrooms)
Satiety score
96
Protein
3 grams
Fiber
1 gram
Net carbs
2 grams

Okra
OkraNutrition per 3.5 ounces/100 grams (approximately 2/3 cup of cooked okra)
Satiety score
94
Protein
1.8 grams
Fiber
2.5 grams
Net carbs
2 grams

Hearts of palm
Hearts of palmNutrition per 3.5 ounces/100 grams (approximately 2/3 cup of cooked hearts of palm)
Satiety score
92
Protein
2.6 grams
Fiber
1.5 grams
Net carbs
2 grams

snow peas
Snap peas and snow peasNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of cooked snap peas or snow peas)
Satiety score
85
Protein
2.8 grams
Fiber
2.5 grams
Net carbs
5 grams

green-beans
Green beansNutrition per 100 grams/3.5 ounces (approximately 1 cup of cooked green beans)
Satiety score
82
Protein
1.8 grams
Fiber
3 grams
Net carbs
4 grams

artichoke
ArtichokeNutrition per 100 grams/3.5 ounces (approximately 1 medium cooked artichoke)
Satiety score
86
Protein
2.9 grams
Fiber
6 grams
Net carbs
6 grams

celery-veggies
CeleryNutrition per 100 grams/3.5 ounces (approximately 1 cup of chopped, raw celery or 2/3 cup of chopped, cooked celery)
Satiety score
100
Protein
0.7 grams
Fiber
1.5 grams
Net carbs
1.5 grams

Rhubarb
RhubarbNutrition per 100 grams/3.5 ounces (approximately 1 cup of cooked rhubarb)
Satiety score
66
Protein
0.9 grams
Fiber
1.8 grams
Net carbs
2.7 grams

Combining high-satiety vegetables with other foods

How do scores change when vegetables are cooked in butter or oil, when butter is added to steamed vegetables, or when a salad is tossed with an oily dressing? Take a look at the chart below.

VegetableSatiety score for veggies cooked without fatSatiety score for 1 cup of veggies cooked with 2 teaspoons of butterSatiety score for 1 cup of veggies cooked with 2 teaspoons of butter plus 2 chicken drumsticks (with skin)
Spinach1006284




Asparagus
965282
Collard greens934982
Kale904781
Brussels sprouts884681
Cauliflower874479
Artichoke864378
Broccoli844078
Green beans813976
Zucchini792974

As you can see, adding fat causes the scores to go down substantially. But remember, vegetables (with or without fat) don’t make an entire meal! You need a good protein source, too. 

When you combine vegetables with a small amount of fat and a generous amount of meat, seafood, eggs, or tofu, you end up with a high-scoring nutritious meal that’s filling and flavorful.

For example, a dinner of two chicken drumsticks (with skin) paired with one cup of green beans cooked in two teaspoons of butter has an impressive satiety score of 76. If you use three teaspoons (one tablespoon) of butter instead, the satiety score remains high at 70. 

Interested in more high-satiety meal ideas? Check out our delicious dishes featuring vegetables, a generous portion of protein, and enough fat to make your meal enjoyable:


Moderate-satiety vegetables

Starchy vegetables have satiety scores between 40 and 59, so they’re classified as moderate-satiety vegetables. Most starchy vegetables grow below the ground, including root vegetables like carrots, beets, onions, potatoes, and sweet potatoes. However, although winter squashes grow above the ground, they’re listed in this section due to their higher carb content.

Should you include these vegetables in your diet? That depends on your dietary approach, your health goals — and the amount you eat. Learn more, below.

Root vegetables

Root vegetables are so named because they grow under the ground, like the roots of a tree. 

Carb counts vary quite a bit among this group. If you eat a Mediterranean, vegetarian, vegan, or liberal low carb diet, you may be able to enjoy a daily serving or two of any vegetables on this list. 

However, on keto and most low carb diets, you’ll need to eat small portions of these vegetables, if any. 

Although you can eat carrots and onions either raw or cooked, you should cook most root vegetables before consuming them. 

For a tasty seafood dish with a combination of root and non-starchy vegetables, try our Pan-fried cod with beet salad and brown butter.

Here are the satiety scores and grams of protein, fiber, and net carbs for root vegetables:

turnip
TurnipsNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of mashed, cooked turnips)
Satiety score
56
Protein
0.7 grams
Fiber
2 grams
Net carbs
3 grams

beetroot
BeetsNutrition per 100 grams/3.5 ounces (approximately 2 medium cooked beets or 1 cup of chopped, cooked beets)
Satiety score
66
Protein
1.7 grams
Fiber
2 grams
Net carbs
8 grams

Jicama
JicamaNutrition per 3.5 ounces/100 grams (approximately 3/4 cup of chopped, raw jicama)
Satiety score
53
Protein
0.7 grams
Fiber
5 grams
Net carbs
4 grams

Rutabaga
RutabagaNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of mashed, cooked rutabaga)
Satiety score
51
Protein
0.9 grams
Fiber
1.8 grams
Net carbs
6 grams

carrots
CarrotsNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of sliced, cooked carrots or 1 cup of grated, raw carrots)
Satiety score
47
Protein
1 gram
Fiber
2.8 grams
Net carbs
7 grams

onion
OnionNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of chopped, cooked onion or 2/3 cup of chopped, raw onion)
Satiety score
61
Protein
1 gram
Fiber
1.5 grams
Net carbs
8 grams

Sweet potatoe
Sweet potato Nutrition per 100 grams/3.5 ounces (approximately 1/2 cup of mashed, cooked sweet potatoes)
Satiety score
44
Protein
2 grams
Fiber
3.5 grams
Net carbs
17 grams

parsnip
ParsnipsNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of sliced, cooked parsnips)
Satiety score
43
Protein
1.3 grams
Fiber
4 grams
Net carbs
13 grams

potatoes
White potato Nutrition per 100 grams/3.5 ounces (approximately half a medium potato, 2/3 cup of diced potatoes, or 1/2 cup of mashed potatoes)
Satiety score
43
Protein
2 grams
Fiber
2 grams
Net carbs
19 grams

Winter squash

As mentioned above, winter squash grows above the ground but is a starchy vegetable. By contrast, summer squash (mainly zucchini) is a non-starchy vegetable.

Some types of winter squash, such as pumpkin and spaghetti squash, are lower in net carbs than many root vegetables. Therefore, if you eat a keto or low carb diet, you can probably enjoy a small portion of winter squash. If your diet allows more carbs, you can eat winter squash in larger amounts. 

Like root vegetables, winter squash should be thoroughly cooked before it’s consumed. For a hearty recipe featuring squash, try our Keto harvest pumpkin and sausage soup.

Here are the satiety scores and grams of protein, fiber, and net carbs for several popular winter squashes:

pumpkin
PumpkinNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of mashed, cooked pumpkin or canned pumpkin)
Satiety score
67
Protein
1.1 grams
Fiber
3 grams
Net carbs
5 grams

Spaghetti squash
Spaghetti squashNutrition per 100 grams/3.5 ounces (approximately 2/3 cup of cooked squash)
Satiety score
46
Protein
0.7 grams
Fiber
1.5 grams
Net carbs
5 grams

Acorn squash
Acorn squashNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of cooked squash)
Satiety score
45
Protein
1.1 grams
Fiber
4.4 grams
Net carbs
10 grams

Butternut squash
Butternut squashNutrition per 100 grams/3.5 ounces (approximately 1/2 cup of cooked squash)
Satiety score
42
Protein
0.9 grams
Fiber
3 grams
Net carbs
7 grams

Low-satiety vegetables

How can you end up with a low-satiety vegetable? Take high-satiety or moderate-satiety vegetables and batter and deep-fry them. Or add butter and sugar to sweet potatoes. Vegetables’ satiety scores drop dramatically when they’re combined with fat and refined carbs. If your goal is to lose weight while feeling fuller and more satisfied, avoid or minimize the options below.

Here are the satiety scores and grams of protein, fiber, and net carbs per serving of low-satiety vegetables:

Fried zucchini fritters
Fried zucchini frittersNutrition per 5 ounces/140 grams (approximately 3 fritters)
Satiety score
27
Protein
8 grams
Fiber
2 grams
Net carbs
11 grams

Loaded potato skins 2
Loaded potato skinsNutrition per 5 ounces/140 grams (approximately 2 large skins)
Satiety score
22
Protein
8 grams
Fiber
2 grams
Net carbs
24 grams

Yams
Candied sweet potatoes or yamsNutrition per 5 ounces/140 grams (approximately 1/2 cup)
Satiety score
20
Protein
2 grams
Fiber
2 grams
Net carbs
36 grams

French fries
French friesNutrition per medium serving (approximately 4 ounces/114 grams)
Satiety score
13
Protein
4 grams
Fiber
5 grams
Net carbs
45 grams

Onion rings
Onion ringsNutrition per medium serving (approximately 4 ounces/114 grams)
Satiety score
9
Protein
5 grams
Fiber
3 grams
Net carbs
48 grams

High satiety eating: Vegetarian meal plan


Summary

High-satiety vegetables provide nutrients and short-term satiety for very few calories. They add flavor, texture, and variety to your meals, too. 

Enjoy eating as many high-satiety vegetables as you like. Include smaller amounts of moderate-satiety vegetables if they’re a good fit for your dietary approach and health goals. 

Also, make sure to combine vegetables with a generous amount of protein — such as meat, seafood, eggs, beans, or tofu — and a small amount of fat for an enjoyable, balanced meal that is more likely to deliver high-satiety levels.


  1. In a 12-day randomized crossover study, people were allowed to eat as much as they wanted on a high-protein, normal-protein, and low-protein diet. During the high-protein portion of the trial, they consumed 500-550 fewer calories than they did during the normal-protein and low-protein portion of the trial:

    The American Journal of Clinical Nutrition 2013: Protein leverage affects energy intake of high-protein diets in humans [randomized trial; moderate evidence]

    A systematic review of randomized controlled trials found that higher-protein diets tend to promote weight loss, due in part to reducing hunger and increasing satiety:

    Journal of the American College of Nutrition 2004: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [systematic review of randomized trials; strong evidence]

  2. In short-term trials, overweight and lean women ended up eating fewer calories when they were allowed as much food as they wanted at low-energy-density meals compared to high-energy-density meals – even though they reported having similar hunger and fullness levels after all meals:

    The American Journal of Clinical Nutrition 1998: Energy density of foods affects energy intake in normal-weight women [randomized trial; moderate evidence]

    The American Journal of Clinical Nutrition 2001: Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women [randomized trial; moderate evidence]

    In a one-year trial, overweight women who cut back on fat and increased the amount of low-energy-density foods in their diet lost more weight than women who simply cut back on fat, even though both groups were allowed to eat as much as they wanted:

    The American Journal of Clinical Nutrition 2007: Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets [randomized trial; moderate evidence]

  3. In a small study, people who ate a large portion of spinach at lunch felt significantly full, which researchers attributed in part to the increased fiber in the meal:

    International Journal of Food Sciences and Nutrition 1995: Satiety effects of spinach in mixed meals: comparison with other vegetables [non-controlled study; weak evidence]

  4. In a study conducted in an inpatient hospital ward, 20 people ate a non-calorie-restricted ultra-processed diet and non-calorie-restricted minimally processed diet for two weeks each, in random order. The participants ate an average of 500 calories more per day on the ultra-processed diet — entirely from carbohydrates and fats — and gained 2 pounds (0.9 kilos), on average:

    Cell Metabolism 2019: Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake [randomized trial; moderate evidence]

  5. Although vegetables contain essential amino acids, they provide only small amounts of one or more of them. 

    In one study, researchers found that spinach contained all nine essential amino acids, although methionine was only present in small amounts:

    Food Chemistry 2011: Amino acid profile of raw and as-eaten products of spinach (Spinacia oleracea L.) [laboratory study; ungraded]

    In an older study, cauliflower was found to be high in five of the nine essential amino acids, while carrots were found to be low in all of the essential amino acids:

    The Journal of Nutrition 1949: The essential amino acid content of several vegetables [laboratory study; ungraded]

  6. Of the three macronutrients — carbs, protein, and fat — carbs raise blood sugar the most, especially in people who have diabetes:

    Diabetes Care 2004: Dietary carbohydrate (amount and type) in the prevention and management of diabetes [overview article; ungraded]

    For this reason, American Diabetes Association states that regardless of the type of diet you follow, reducing carbohydrate intake improves blood sugar control:

    Diabetes Care 2019: Nutrition therapy for adults with diabetes or prediabetes: a consensus report [report; ungraded]

  7. Radishes and turnips are non-starchy root vegetables that grow below the ground. White asparagus, leeks, fennel bulbs, and a few other non-starchy vegetables have earth covering them in the cultivation process to keep them white and tender.

  8. Net carbs are calculated by subtracting dietary fiber from a food’s total carb count.

  9. In one study, people who ate a large portion of spinach at lunch felt significantly fuller than when they ate a calorie-matched lunch without spinach. The researchers attributed the increased satiety to the high fiber and water content of the meal that contained spinach:

    International Journal of Food Sciences and Nutrition 1995: Satiety effects of spinach in mixed meals: comparison with other vegetables [non-randomized study; weak evidence]