Easy Dinner Recipes - Created Date : 13.6.2019
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20 Best Keto Veggies List & Which Vegetables to Avoid on the Keto Diet!
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In this guide we’ll show you the best keto veggies to include in a low-carb diet, plus we’ll take a look at the wide variety of nutrients they contain.
We’ll also share some tips for preparing them and some ways to include them in your day-to-day menu.
What is Keto?
The aim of a ketogenic diet is to put your body into a metabolic state called ‘ketosis’. When you’re in ketosis, your body stops using glucose for fuel and starts using ketones instead. Ketones are produced from fat by the liver – so this type of diet is great for weight loss. It also has the effect of reducing your appetite. This means that you can lose weight without the hunger that usually goes with it!
To reach ketosis, you need to drastically reduce your consumption of carbs. Your carb intake should be no more than 5% of your daily calories. The main source (65-75% of your dietary calories) should be from healthy, nutritious fats. The rest (20-25%) should come from protein.
The 20 Best Keto Vegetables
These keto veggies are listed in order, from those with the least carbs per gram to those with the most. Our list is based off the amount of net carbs and the benefits of each vegetable.
With 1.29g carbs per 100g, peppery-tasting watercress is a great keto veggie. It’s a good source of vitamins A, C, and E and contains significant amounts of iron and calcium.
It has quite a strong flavor, so try mixing it with mild-tasting leaves to create a nutritious salad.
A stick of succulent celery contains just 1g of carbs, plus vitamins C and K, potassium, folate, and fiber.
You can eat it cooked or raw and for a stronger flavor choose the inner sticks, which are darker in color.
One large radish contains less than 1/2g carbs. A member of the mustard family, radishes are crunchy, peppery and make a great addition to salads. Want them even crunchier? Then just soak them in iced water for a couple of hours before eating.
Radishes are rich in potassium and folic acid and are a good source of vitamin B6, calcium, magnesium, and riboflavin. Once prepared, their nutritional value starts to decline. So be sure to prepare them just before eating.
Olives are high in healthy fats and low in carbs, making them a nice keto treat. High in vitamin E and other antioxidants, 10 average sized olives contain just 1.5 g carbs.
With a water content of 95% and a carb content of 3.63g per 100g (with peel), cucumbers have anti-inflammatory properties and provide some hydration.
Very young asparagus needs little preparation, but for larger, older spears, simply snap off the woody stem.
Asparagus is delicious steamed, roasted, or boiled. Try wrapping it in bacon or prosciutto for a real boost of flavor!
Also known as rocket, arugula contains 3.65g carbs per 100g. High in calcium and iron, arugula also contains vitamins A, C, and K, plus several B vitamins.
While it gives a peppery kick to salads, it’s also a great keto meal when served with cheesy scrambled eggs!
With 3.74g carbs per 100g, swiss chard tastes similar to spinach but with a stronger flavor. It contains lots of important nutrients, including vitamins A, C, and K as well as magnesium, potassium, iron, and fiber.
The stalk can be quite thick, so for best results, cook it separately from the leaves. Try sautéing with garlic, bacon, and slivered almonds. Delicious!
Technically a fruit – but used as a vegetable – tomatoes contain 3.89g carbs per 100g. They are rich in the antioxidant lycopene – which intensifies during cooking – and are an excellent source of vitamin C.
Tomatoes also provide vitamin K, potassium, and folate.
For a keto-friendly soup, mix pureed, cooked tomatoes with garlic, cream, and seasonings.
Like other leafy greens on our list of keto veggies, kale is nutrient-dense, containing vitamins A, B6, and C, plus manganese, calcium, and copper. It’s also one of the world’s best sources of vitamin K.
It contains 4.42g carbs per 100g and can be lightly roasted to create kale chips, or added to a tasty, cheesy omelet.
Antioxidant-rich mustard greens have a peppery flavor which most people find stronger than kale.
High in fiber, they contain Vitamins A, C and K, plus 26% of your daily requirement of folate.
Cauliflower is a hugely popular alternative to potatoes and other starchy foods in keto diets. It can be mashed and served in place of mashed potato, and you can switch regular rice for cauliflower rice!
It makes wonderfully creamy soup and is also delicious sliced, tossed in oil and roasted.
A medium green bell pepper contains around 5.5 g carbs, whereas the more nutritious red variety is higher in carbs, at just over 7g per medium pepper.
Peppers are a good source of vitamins A and C, potassium, folic acid, and fiber.
Zucchini are often used to make ‘zoodles’ (zucchini noodles), a substitute for pasta. One medium sized zucchini contains around 6g of carbs, plus a variety of vitamins and minerals. Cooked zucchini is an especially good source of vitamin A.
Try making zucchini ‘fries’ by cutting into sticks, coating in Parmesan cheese and baking.
Broccoli contains 6.64g carbs per 100g and can be eaten raw or cooked. A great source of protein and fiber, it’s also packed with vitamins A, C, E and K, plus B vitamins, iron, and calcium.
You can create a delicious broccoli mash by combining cooked broccoli with butter, garlic, and chopped parsley.
Mixing in Keto Vegetables into Your Diet
You don’t have to just eat these veggies on their own. There are so many different ways to mix them into your diet!
I know we mentioned soup earlier, but there are all kinds of options out there.
For example, we love adding fresh greens like spinach into our smoothies!
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