Many of those who attempt to have a low carb diet will eat vegetables thinking they are avoiding those nasty carbs. And in a way, they are. But little do they know that the majority of all plants is carbohydrates. So why then are plants like spinach and kale so healthy for us if they are high in carbohydrates like French fries and cake? One major reason is insulin. Insulin is the hormone in the body that stores glucose in the blood as fat. Foods like French fries and cake spike blood glucose levels, which in turn spikes insulin levels resulting in higher storage of fat. Vegetables like broccoli and asparagus do not raise blood glucose levels as quickly as other carbohydrate-rich foods and thus less energy is stored as fat. This is not to say that you are safe with any vegetable. For example, potatoes (even when they are not in the form of French fries) cause a rapid spike in blood sugar due to their starch-iness. Therefore, it is important to choose the right vegetables, especially if you are planning on starting a garden. These include: salad greens, spinach, kale, broccoli, tomatoes, asparagus, bok choy, peppers, eggplant, celery, cucumbers, mushrooms, and cabbage. These vitamin rich vegetables are sure to keep you feeling good without worry of putting on weight.
Remember, whenever choosing your vegetables it is important to consider where they came from. The further they come from, the less fresh they will be. When they are not locally grown, they are more likely to have lots of pesticides that even rinsing will not get rid of. Always go with organic whenever possible and try considering growing your favorite vegetable yourself. This way, it is always fresh and much safer to eat.

Hyman, M. (2018). Food: What the heck should I eat? New York: Little, Brown and Company.