5.
2.2.
Watercress cup 0.0.
COOKED VEGETABLES.
Because most of the following foundation vegetables are usually served cooked, we"ve indicated their carb counts as such, unless otherwise noted. Some also appear on the salad vegetable list, but cooking compacts them, which explains the differences in carb counts. A standard serving of a cooked vegetable is a half cup. A number of these vegetables are slightly higher in carbs than the salad vegetables listed above. Unless otherwise noted, be sure to measure them after after you cook them. Note that some, such as Brussels sprouts, celery root, kohlrabi, leeks, mushrooms, onions, and pumpkin, are higher in carbs than most, so we have usually indicated smaller portions. You can steam, saute, stir-fry, or braise most of these vegetables. Boiling destroys and/or removes nutrients (unless you drink the broth). you cook them. Note that some, such as Brussels sprouts, celery root, kohlrabi, leeks, mushrooms, onions, and pumpkin, are higher in carbs than most, so we have usually indicated smaller portions. You can steam, saute, stir-fry, or braise most of these vegetables. Boiling destroys and/or removes nutrients (unless you drink the broth). Note: Note: Vegetables Vegetables not not on this list should not be consumed in Induction. on this list should not be consumed in Induction.
Vegetable Serving Size Grams of Net Carbs Artichoke medium 3.5.
Asparagus 6 spears 2.4.
Bamboo shoots, canned, sliced cup 1.2.
Beans, green, wax, string, snap cup 2.9.
Beet greens cup 3.7.
Bok choy (pak choi) cup 0.2.
Broccoflower cup 2.3.
Broccoli cup 1.7.
Broccoli rabe cup
2.0.
Brussels sprouts cup 1.8.
Cabbage, green cup 1.6.
Cabbage, red cup
2.0.
Cabbage, savoy cup 1.9.
Cardoon cup 2.7.
Cauliflower cup 0.9.
Celery cup 1.2.
Chard, swiss cup 1.8.
Chayote cup 1.8.
Collard greens cup
2.0.
Dandelion greens cup 1.8.
Eggplant cup
2.0.
Escarole cup 0.1.
Fennel cup 1.5.
Hearts of palm 1 heart 0.7.
Kale cup 2.4.
Kohlrabi cup 2.3.
Leeks cup 3.4.
Mushrooms, b.u.t.ton cup 2.3.
Mushrooms, shiitake cup 4.4.
Mustard greens cup 0.1.
Nopales (cactus pads) cup
1.0.
Okra cup 2.4.
Onion cup 4.3.
Peppers, green bell, chopped cup 1.9.
Peppers, red bell, chopped cup 1.9.
Pumpkin cup 2.4.
Rhubarb, unsweetened cup 1.7.
sauerkraut cup, drained 1.2.
scallions cup 2.4.
shallots 2 tablespoons 3.1.
Snow peas/snap peas in the pod cup 3.4.
sorrel cup 0.2.
Spaghetti squash cup
2.0.
Spinach cup 2.2.
Summer squash cup 2.6.
Tomatillo cup 2.6.
Tomato cup 4.3.
Turnips (white), mashed cup 3.3.
Water chestnuts cup (canned) 3.5.
Zucchini cup 1.5.
SALAD DRESSINGS.
Any prepared salad dressing with no more than 3 grams of Net Carbs per serving (12 tablespoons) is acceptable. A better-and lower-carb option-is to make your own. (See recipes in part III part III.) Dressing Serving Size Grams of Net Carbs Blue cheese dressing 2 tablespoons 2.3.
Caesar salad dressing 2 tablespoons 0.5.
Italian dressing 2 tablespoons
3.0.
Lemon juice 2 tablespoons 2.5.
Lime juice 2 tablespoons 2.9.
Oil and vinegar 2 tablespoons
1.0.
Ranch dressing 2 tablespoons 1.4.