Good Vegetables for the Atkins Diet


The Atkins diet ignited the low-carb diet craze in the United States in the 1970s. According to Kathleen Goodwin, R.D., approximately 25 million Americans today are on low-carbohydrate diets at any given time. The Atkins diet begins with a strict induction phase in which vegetables are allowed, but only specific ones. The other phases allow vegetables, but highlight that certain ones are best for the diet. The vegetables recommended for the Atkins diet are low on the glycemic index. Vegetables that are high on the glycemic index can lead to spikes in blood sugar, and ultimately in fat. When a vegetable's number on the glycemic index is lower, out of a scale of 100, that means that it is a good vegetable for the Atkins diet.

Bok Choy

  • Bok choy is a good vegetable for the Atkins diet. It is a leafy green vegetable also known as Chinese white cabbage. Bok choy is an ideal addition to stir-fry meals. Unlike many of the other recommended vegetables for the Atkins diet, bok choy should not be eaten raw. Bok Choy is so low on the glycemic index that is has almost no effect on blood sugar. It's at 15 out of 100.


  • Tomatoes are another vegetable that is good for the Atkins diet. Tomatoes are versatile and can be added to salads and sandwiches. The key is to eat whole, fresh tomatoes. As the Atkins diet does not allow for additional sugars, avoid processed tomatoes and tomato sauces unless you make them yourself. Tomatoes are considered low on the glycemic index with a number of 15 out of 100.


  • Add spinach to your Atkins diet shopping list. Spinach is a leafy green vegetable that is easily added to everything from soups to sandwiches. A large spinach salad with added protein, such as chicken, is an excellent lunch to eat while on the Atkins diet. Eat spinach either raw or steamed. Spinach is 15 out of 100 on the glycemic index.


  • Asparagus is perfect for pairing with protein, such as seafood. Fish and other lean protein sources are ideal while on the Atkins diet. Roast asparagus in the oven, steam it or boil it, and season to taste. Fresh asparagus tends to taste best, but frozen asparagus is an option as well. Asparagus is a good vegetable for the Atkins diet with a number of 15 out of 100 on the glycemic index.


  • Photo Credit spinach salad image by Trevor Allen from
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