This will sound boring but stick with the following vegtables:
Vegetables That Are Low In Sugar

Alfalfa sprouts
Asparagus
Avocado
Bamboo sprouts
Bean sprouts
Beet greens
Bell pepper (sweet green)
Broccoli
Brussels sprouts
Cabbage — all kinds
Carrot
Cauliflower
Celeriac (celery root, knob celery)
Celery
Collard greens
Cucumber
Dandelion greens
Eggplant
Endive
Escarole
Garlic (1 clove)
Kale
Leek
Lettuce — all kinds
Mung bean sprouts
Mushroom
Mustard greens
Okra
Onion (1 oz.)
Radish
Red-leaf chicory (Arugula)
Romaine (cos)
Shallot
Spaghetti squash
Spinach
Squashes — summer
String bean
Swiss chard
Tomato
Turnip greens
Watercress
Zucchini

Until you get the hang of it pre-log your food and work with the numbers until you have created a day low in sugar and carbs. I'm sure there are people here that can help you by simply looking at their daily intake but you will need to fine tune it to your tastes. Good luck.

megthehen wrote: »

thanks for the list, it is pretty much the veg that I eat anyway. I am surprised that they contain so much sugar. Even the whole milk? half a cup has 6 grams of sugar. Wow, terrifying to think what my sugar consumption was like when I was eating biscuits everyday.
I do stay away from starchy veg and I am just trying to keep to under 100g carbs per day. this seems quite easy with loads of veg but its the sugar portion that surprises me. and I am not eating fruit.
Thanks for the advice.

It's a learning process, for sure. I've grown to skip milk entirely and go straight for cream. I don't drink much other than coffee (sometimes) and water these days. When I need milk for a recipe or something, I use either cream or unsweetened almond milk. On the occasion that I want a milky drink, I'll mix cream and unsweetened almond milk. I don't generally drink it plain, so I'll toss it in the blender with some cocoa powder and a bit of sweetener (I'm a fan of xylitol, because it tastes most like sugar, but stevia or splenda or whatever should work) and have chocolate milk.

Looks like your carbs are too high- to me anyway. I shoot for under 30g/day.

megthehen wrote: »

thanks for the list, it is pretty much the veg that I eat anyway. I am surprised that they contain so much sugar. Even the whole milk? half a cup has 6 grams of sugar. Wow, terrifying to think what my sugar consumption was like when I was eating biscuits everyday.
I do stay away from starchy veg and I am just trying to keep to under 100g carbs per day. this seems quite easy with loads of veg but its the sugar portion that surprises me. and I am not eating fruit.
Thanks for the advice.

Leafy greens are your best friend. I'm also a fan of cauliflower. You can do SO MUCH with it. Some examples are rice, mash potatoes, popcorn, pizza crust, etc.

As far as milk goes, dairy in general is a bad idea unless it's organic grass fed. Cows are pumped full of so many hormones that effect you when you eat it. Also, milk, and the lactose (sugar in milk) in it, is meant for babies to help them get bigger.