- Ketogenic Diet - (https://www.ncbi.nlm.nih.gov/books/NBK499830/)
- Ketosis - (https://my.clevelandclinic.org/health/articles/24003-ketosis)
About
A ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet. In other words, it is high in fat, moderate in protein, and very low in carbohydrates(1✔ ✔Trusted Source
Ketogenic Diet
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Ketosis
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Since the keto diet is low in carbohydrates (sugar), the body begins to burn ketones (energy source from fats). This results in weight loss, reduced hunger and other health benefits.
Did You Know?
Want a keto-friendly snack? Reach for celery or cucumber! Low in carbs and packed with water, these veggies are perfect for your keto lifestyle. #ketosnacks #lowcarb #healthyeating #medindia
People who follow a keto diet try to limit carbohydrate consumption to 50 grams per day. Some vegetables are high in starch and sugar, which makes them unsuitable for a low-carb lifestyle.
Keto-Friendly Vegetables
We’ll explore 18 keto-friendly vegetables that support low-carb goals and provide essential vitamins, minerals and fibers. They are:
1) Celery
Celery is a crunchy and refreshing vegetable low in carbs that contains about 2.97 grams of carbs in 100 grams serving. It is high in water content and a good source of vitamin K, calcium and potassium.
Celery is perfect for snacking with a keto-friendly dip like cream cheese or can be added to salads and soups.
2) Zucchini
Zucchini is rich in vitamin C and contains phosphorous and potassium. It is high in water content and low in calories. 100 grams of servings contain only 3.11 grams of carbs. Zucchini can be spiralized to make zucchini noodles or can be grilled or sauteed to enjoy as a side dish.
3) Mushroom
Mushrooms have a meaty texture and are low in carbs. They can be a perfect substitute for high-carb ingredients. They are packed with potassium and rich in antioxidants including selenium. 100 grams contains about 3.26 grams of carbohydrates.
Mushrooms can be used in soups, stir-fries and salads. In an egg yolk omelet, mushrooms and full-fat cheese can be added.
4) Lettuce
Lettuce is a keto staple due to its low-carb content and contains 2 grams of carb per 100 gram serving. There are many varieties such as romaine, iceberg and butterhead all of which are low in carbs and provide a fresh crunch.
Lettuces are a great base for keto salads and wraps for sandwiches and tacos. It is rich in beta-carotene and vitamin K.
5) Radishes
Radishes are excellent low-carb alternatives to potatoes. They are colourful veggies that are a good source of vitamin C and have a slightly spicy flavour. A 100 gram serving contains 3.4 grams of carbs.
Radishes can be eaten raw as they add crunch to salads, roasted or sauteed for a delicious side dish
6) Cucumber
Cucumbers are hydrating and low in carbs making them perfect for keto. One medium cucumber contains less than 4 grams of carbs. They have high water content and are rich in vitamin K. Cucumbers can be added to salads, sandwiches or a fresh snack with full fat dips.
7) Spinach
Spinach is a keto powerhouse. It is rich in antioxidants, iron, calcium, magnesium and vitamins A, C, and K. 100 gram serving contains 3.36 grams of carbs. Spinach is a plant-based source of calcium and iron.
Spinach is incredibly versatile making it easy to add to salads, smoothies or sauteed as a side dish. It is also great for adding bulk to meals without affecting carb count.
8) Arugula
Arugula is nutrient-dense and provides a good source of vitamins A, C and K along with calcium and potassium. It is low in carbs with only 2.05 grams per 100 grams. It has a pepper flavour that adds a unique taste to salads, omelets and even keto friendly wraps.
9) Asparagus
Asparagus is keto-friendly and rich in vitamins like folate and vitamin K, C and potassium. It is a great source of antioxidants that help to reduce inflammation and improve overall health.
100 grams of asparagus contain 3.88 grams of carbs. Bacon-wrapped asparagus is a delicious keto-friendly snack. It is perfect for grilling, roasting or adding to stir-fries, it gives an earthy bitterness.
10) Tomatoes
Tomatoes are higher in carbs compared to other keto vegetables but can be added in moderation. It contains 3.89 grams of carbs per serving. They are a good source of vitamin C, phosphorous, potassium and calcium.
Tomatoes are rich in antioxidants like lycopene, that support heart health. They can be eaten raw in salads, fresh topping in various dishes and as sauces.
11) Kale
Kale, often referred to as a superfood is loaded with vitamins A, C and K which makes it a nutrient powerhouse. It is also rich in antioxidants and fiber, which can aid digestion and promote satiety.
One serving of raw kale contains 3.36 grams of carbs. Kale can be added to salads, stir-fries or as crispy kale chips.
12) Bell Peppers
Bell peppers particularly green ones are low in carbs with only 4 grams of carb per medium pepper. They are an excellent source of vitamin C which supports the immune system.
Bell peppers are delicious snacks and make an excellent topping for salads and eggs.
13) Cauliflower
Cauliflower is one of the most popular keto cruciferous vegetables due to its versatility. It is a water-rich vegetable that contains calcium, phosphorous and potassium. 100 grams of cauliflower contains 4.97 grams of carbs.
It can be used as a substitute for high-carb ingredients like potatoes and rice. Cauliflower can be eaten as cauliflower rice, mashed cauliflower or cauliflower crust pizza.
14) Eggplant
Eggplant is a hearty vegetable that can be a substitute for meat in the diet. Being a versatile veggie it can be used in a variety of keto recipes. Eggplant contains vitamin A and lutein which improve eye and hair health.
100 grams of eggplant contains 5.88 grams of carbs. Eggplants are perfect for grilling, and roasting or can be made as pizza crust. It absorbs flavors well and improves the savory profile of the dishes.
15) Broccoli
Broccoli is rich in fiber, vitamins C, K, folate, calcium and potassium. It is a great vegetable to include in the keto diet as it provides a variety of nutrients without adding too many carbs. 100 grams of broccoli contains 6 grams of carbs.
It is perfect for roasting, steaming or added to casseroles and stir-fries.
16) Cabbage
Cabbage can be enjoyed raw or cooked. It is a low-carb, nutrient-dense vegetable that is perfect for the keto diet. Cabbage is an excellent source of fiber, vitamins C and K, potassium, calcium and phosphorus.
100 grams of cabbage contain 3.3 grams of carbs. It can be used as wraps for various fillings, in salads and in stir-fries.
17) Green Beans
Green beans are a great addition to the keto diet. They are low in carbs where 100 grams contain 7.41 grams of carbs. This makes them keto-friendly and fits well within the daily carb limits.
Green beans are rich in fiber, vitamins A, C and K and minerals like potassium and manganese. They can be steamed, roasted, sauteed or added to stir-fries. Green beans pair well with high-fat toppings like butter, olive oil or sprinkled cheese.
18) Brussels Sprouts
Brussels sprouts are small, cabbage-like vegetables loaded with vitamins C and K, fibers and antioxidants that are good for digestion, immune support and overall health. They can be taken in moderation during the keto diet.
Brussels sprouts contain 8.95 grams of carbs in a 100 gram serving. The natural nutty flavor intensifies when roasted and they can also be steamed, or sauteed.
For a keto twist, try roasting Brussels sprouts with olive oil, garlic and crispy bacon or tossing them with parmesan cheese and a splash of balsamic vinegar.
Non-Keto Friendly Vegetables
Not all vegetables are suitable for a keto diet, some vegetables contain higher carbohydrate and sugar content. They are nutritious but they can add carbs and prevent ketosis.
Here is a list of non-keto-friendly vegetables to limit or avoid:
- Sweet corn
- Potatoes
- Sweet potatoes
- Parsnips
- Beets
- Carrots
- Butter squash
- Yams
Keto-friendly vegetables are versatile and delicious, transforming meals and helping you stay satisfied and on track with your keto journey. Whether you’re crafting salads, stir-fries, or snack plates, these veggies are perfect allies in maintaining ketosis without sacrificing flavor or variety.