Superfoods that are popular in the fall are often high in carbs, even if they are healthy and low in fat and calories. However, if you are on a low-carb diet, this might not be suitable for you. Luckily, there are still plenty of superfoods that are in season during the fall and aren’t too high in carbs.
Cauliflower
Cauliflower is the ultimate low-carb food, and is also a superfood that is readily available during the fall season. There are only 5 carbs in a cup of cauliflower, so it is really low in carbs. It also has a long harvest season, available between September and June. There is vitamin C in cauliflower, plus it can help lower your cholesterol. It is great for substituting potatoes or rice in your low-carb meals. Cauliflower is a versatile veggie that’s low in calories but high in fiber, vitamins C and K, and folate. It’s great for digestion, supports immune health, and has anti-inflammatory properties. Whether roasted, mashed, or riced, cauliflower is a fantastic addition to any meal.
Cranberries
If you are looking for a fruit you can have in the fall that is also on the low-carb side, try cranberries. These are a very popular fruit to have as a superfood, and since it is a berry, it is going to be lower in carbs than most other fruits. You can enjoy ¼ cup of cranberries on your salad, adding just 2.5 carbs. Cranberries are well-known for their antioxidant properties. They’re rich in vitamin C, fiber, and manganese. These tiny, tart berries are great for urinary tract health, boosting your immune system, and reducing inflammation. Add them to salads, baked goods, or smoothies.
Butternut Squash
Butternut squash is a little sweet and tastes great with various fall flavors and spices. It is often combined with pumpkin or fruits like apples and pears. It is a good source of omega-3 fatty acids, and is about 10 carbs for a cup. This autumn favorite is loaded with vitamins A and C, fiber, and potassium. Butternut squash supports eye health, aids in digestion, and can help regulate blood pressure. Its natural sweetness makes it a delicious addition to both savory and sweet dishes.
Kale
As far as greens go, most of them are going to be low-carb and are appropriate for any low-carb or Keto diet. Kale is in season during the fall and is also considered a superfood, so you should try to add it to your diet whenever you can. There are only 6 carbs in a cup of kale, so it’s very low carb when putting together a salad. Kale is a nutrient-dense leafy green that packs a punch with vitamins A, C, and K. It also provides a good dose of calcium, fiber, and antioxidants. This versatile green supports bone health, boosts your immune system, and promotes healthy skin.
Parsnips
These are about moderate in their carb amounts, however, as far as fall vegetable superfoods go, parsnips can definitely be added to your rotation if you are on a low-carb diet. The great thing about parsnips is that their flavor resembles potatoes, so you can make parsnip chips or fries and have a lower-carb version than with regular white potatoes. For a cup of sliced parsnip, it is about 17 net carbs after the fiber content. Often overshadowed by carrots, parsnips are rich in fiber, vitamin C, and potassium. They offer a sweet and nutty flavor that enhances soups and stews. The high fiber content aids in digestion, while vitamin C strengthens your immune system.
Fall Foods Promote Better Health
Incorporating these fall vegetables into your diet can provide a wealth of health benefits. From boosting your immune system to supporting digestive health, these nutrient-packed veggies are a delicious way to stay healthy as the seasons change. So, head to your local farmers’ market and stock up on these autumnal treasures!