Being wary of what you are eating is a good complement for every diet especially the ketogenic diet. Moms always tell us to eat our veggies. These are good foods to promote health in our bodily system.
However, if you are in Keto, are vegetables still healthy for you?
Some vegetables aren’t. This is because some vegetables contain carbs. Mind-blowing isn’t? Well, that is the fact. Pasta and bread are vegetables and are even considered carbs in the Keto world. This article will guide you on the best vegetables that you can eat while on a keto diet.
Vegetables for Keto Diet
Remember this rule of the thumb. As long as the vegetables are grown above the ground, you may most likely eat it even if you are on keto. The exception to this rule is the lettuce. Too much lettuce is too many carbs too. If vegetables grow below, do not eat it while on a keto diet.
Celery is one of those vegetables that has zero calories on it and all the while helps in burning calories too. You can even dip it in ranch or tartar sauce.
Spinach is your vegetable best friend if you are on a keto diet. Like the celery, it has zero carbs too. Plus, a spinach snack is really easy to conjure. Mix it with your omelet or drizzle balsamic vinegar on it. Then, viola, you are good to go.
Spinach has 3 grams of fat in them per cup. If uncooked, there are no digestible carbs. Spinach is a great ingredient to level up your salad. This vegetable is good at promoting heart health and reduce the possibility of common eye diseases. It provides your body with tons of nutrients and minerals.
Asparagus is also one of those vegetables that are low carb and therefore, a perfect match for keto dieters. It is often paired in steak dinners or implies with bacon and eggs in the morning. It is a good source of vitamins A, C, and K. Moreover, it reduces mental stress and promotes overall brain health.
Avocado is a keto fruit and not a vegetable. I’m listing it here anyway because this is one of a keto dieter’s holy grail fruit. Avocados are a great source of fat. That is why it is an ideal go-to fruit for keto dieters that aims to hit their daily target of fact macros. Avocados are so rich in monounsaturated fats. Monounsaturated fats prevent the increase of LDL or bad cholesterol and triglycerides. They help in electrolyte issues because they are a good source of vitamin C and potassium.
Avocado is a versatile fruit. You can make it as guacamole, as spread on your toast or a smoothie. It is really easy to work around with and it is very delicious. Avocado is a great helper in putting your body into ketosis.
Zucchini is any French chef’s dream. The French cuisine utilizes its tangy taste for their dishes. It can be infused in almost any dish. it is often seen as a noodle replacement. Plus, zucchini is low in carbs at only 3g net carbs per cup. It is only a good source of vitamin C.
Cauliflowers serves as a substitute for rice and potatoes. It has a characteristic of being a super keto diet food. Best served seasoned lightly and roasted. You can cook it as cauliflower wraps, pizza, casseroles, and so and so forth. It is one of the most used ingredient in low-carb dieters. It has 2 grams of carbs per cup if uncooked. This vegetable is high in vitamin K and C. Like broccoli, it also may lower the risk of heart disease and cancer.
Similar to celery, cucumber has low carb content. However, you still need to mix it with another nutritional food to maximize its proper value. Commonly seen infused with water for detoxification and hydration. You can create a tossed salad with slices of cucumber or simply munch on its own.
Cabbage can be fermented. You can use it as an appetizer or simply as a side dish. The acidity of the fermented cabbage compliments any dish paired with it. A simple yet versatile vegetable.
Kale is a superfood that is packed with macronutrients and is keto friendly. A vegetable enjoyed by many. You can mix it in a vegetable salad or as your vegetable leaf side dish in a Korean barbecue. Plus, it contains vitamin A and B. The Kale vegetables helps in preventing heart ailments.
Brussel sprouts have a mushroom-like taste. It is a favorite ingredient in burgers, pasta, cheesy meals and so on and so forth.
This vegetable can be seen in a keto dieter’s kitchen. It is packed with vitamins C and K. It has only 4 grams of carbs per cup if raw. Plus, it helps in insulin resistance and may prevent type 2 diabetes and other types of cancer. Broccoli is such a stable vegetable that keto dieters use it almost anywhere.
All Vegetable Are Actually Carbs
Vegetables have carbs in them whether they are growing above or below the ground. But if you compare them to other food, they definitely have a lesser amount of carbs. You do not generally need to worry about the carb calorie count on the vegetables mentioned above. As long as you are eating a regulated amount of these vegetables, you are good to go and nothing to worry about.
Remember, you can only have 20% of carb calories in your daily calorie intake. So you have to be wary of not exceeding the threshold. These keto friendly vegetables have a low glycemic index, thus, it is considered to be low carb that doesn’t need to be measured. Its safe to say you can eat as much as you want of these keto friendly vegetables and as long as your dietician does not prevent you to do so.