Vegetables are an important part of a healthy low-carb diet, most especially the keto diet. But you should know that not all vegetables are low in carbs and there are plenty of them that are high in sugar. If you are on the ketogenic diet, you should be careful about eating vegetables since their carb counts could add up very quickly.
So to help you in making the right decision, here’s everything you need to know about eating vegetables on a keto diet.
Carbs and Vegetables
The carb count is a very important factor when it comes to the ketogenic diet because too many carbs could interfere with ketosis, a process in which your body burns ketones to be used as energy. Moreover, it’s important that you maintain optimal nutrition when you’re on a low-carb diet and eating vegetables is one of the best ways to get the vitamins and minerals that your body needs. Therefore, the best approach to eating vegetables when you’re on a low carb diet is to stick to vegetables that are not only low in carbs but are rich in nutrients as well.
Low Carb Leafy Greens
Here’s a great infographic from Perfect Keto that shows all the low carb green leafy veg that are ideal for a keto or low carb diet.
When it comes to vegetables that are low in carbs and high in nutrients, the dark, leafy green vegetables are perfect. Here some of the best leafy green veggies for keto and their carb count per 100g:
• Spinach – 1.43 g
• Collard greens – 1.40 g
• Broccoli – 4.01 g
• Swiss chard – 2.14 g
• Romaine lettuce – 1.19 g
• Butterhead lettuce – 1.10 g
• Watercress – 0.79 g
• Alfalfa sprouts – 3.78 g
Leafy greens are not only rich in iron, but they are also filled with beta-carotene, which can be converted in the body to vitamin A, vitamins C and K. These vegetables help support the brain, bone, and eyesight, and they also help in fighting inflammation. Including these leafy greens in your diet can help to provide bulk without the added calories or carbs. As they are very light in weight, you’ll get a lot of good nutrition by only eating 100 grams or less of these leafy green vegetables.
Related reading: Vitamin and Mineral Deficiencies in a Keto Diet
Low Carb Cruciferous Vegetables
Aside from the dark, leafy green vegetables, most cruciferous vegetables are also a great choice for low carb diets. They are also high in nutrients. Some of the best options are the following:
• Broccoli – 4.40 g
• Brussels sprouts – 5.15 g
• Cauliflower – 2.9 g
• Green cabbage – 3.0 g
• Kale – 5.15 g
• Radish – 1.80 g
• White cabbage – 3.07 g
Other Keto Vegetables
Aside from the leafy greens and cruciferous veggies, here are the other low-carb vegetables that you can include in your keto diet:
• Asparagus – 1.78 g
• Bamboo shoots – 3.0 g
• Bell peppers – 2.9 g
• Celery – 1.37 g
• Eggplant – 2.88 g
• Green beans – 4.27 g
• Mushrooms – 2.26 g
• Okra – 4.25 g
• Olives – 2.80 g
• Summer squash – 2.25 g
• Turnip – 4.63 g
Related reading: Boost Your Weight Loss Efforts With Veggies
There are various ways on how you can enjoy vegetables on a ketogenic diet. Most of the low-carb vegetables can be cooked with some fats, like coconut oil or butter. You can also sauté them or add in stews and soups. The leafy greens are also a perfect base for your favorite keto salads.
Top Image by Dawn Endico
