Below you will find a list of the best (and worst) low carb vegetables for your ketogenic diet. Following the table are the 10 best vegetables based on scientific evidence. If the vegetable you’re looking for isn’t on the list, it’s probably too high in carbohydrates to be keto-friendly. Remember that on a keto diet you should limit your carbohydrates to less than 30 grams per day.
Recommended vegetables of Keto
broccoli A very common vegetable that should always be in your keto kitchen. Broccoli is full of vitamins C and K and contains only 4 g of pure carbohydrate per cup.
Some studies show that broccoli can help reduce insulin resistance in type 2 diabetics, as well as prevent several cancers.
asparagusIncluding only 4 grams of pure carbohydrates per cup, asparagus should be in the weekly diet of any low-carbohydrate meal. You can wrap it in bacon and serve with aioli (garlic and olive sauce), just cut it or add it to french fries.
Asparagus is an excellent source of vitamins A, C and K and can help reduce anxiety and protect brain health.
mushroomsMushrooms are a great way to add a little flavor to other boring dishes. They are also very low in carbohydrates, with only 1 g of pure carbohydrate (pork mushrooms) per cup.
The mushrooms have amazing anti-inflammatory properties and within 16 weeks have shown an improvement in inflammation in people with metabolic syndrome.
zucchiniIt contains very few carbohydrates – only 3 g of pure carbohydrate per cup – and serves as a fantastic source of vitamin C.
spinach Not surprisingly, spinach is one of the most popular leafy green vegetables on the ketogenic diet. It contains 3 g of pure carbohydrates per cup and contains almost no indigestible carbohydrates. This is a great way to fill your evenings with salads. You can cook low-fat side dishes, such as cream spinach.
Spinach has been shown to protect heart health and reduce the risk of developing common eye diseases. It also contains tons of vitamins and minerals, including vitamin K.
Although technically a fruit, avocados are often eaten instead of vegetables. Because it contains a lot of fat, it is a frequent guest on the ketogenic diet menu. Only 3 g of pure carbohydrates per cup.
avocados rich in monounsaturated fats, which have been shown to help lower cholesterol and triglycerides (LDL). They are also an excellent source of vitamin C and potassium, so they can usually help with electrolyte problems.
As a star of unique dishes, cauliflower can be used for a variety of things. You can use it for wrapping, pizza or even mashed potatoes. Not surprisingly, this is one of the most widely used and versatile ingredients in most low-carb diets.
Apart from the fact that cauliflower is very useful due to its flexibility, it has a very low level of carbohydrates – only 2 g of pure carbohydrate per cup. Cauliflower has a lot of both vitamin K and C; also reduces the risk of heart disease and cancer (similar to broccoli).
Green pepper (or paprika) is most often used in cooking. The good news is that pepper is extremely nutritious. They are full of vitamin A and contain carotenoids that have anti-inflammatory properties.
But if you want more color, do not be afraid to add red or yellow peppers, as they also contain very few carbohydrates (only 6 grams of pure carbohydrate per cup, chopped).
It is part of the legume family, but contains significantly fewer carbohydrates than most other members. One cup of green beans contains 6 g of pure carbohydrates, so it is a great addition to many side dishes.
A major health benefit is improved brain function during aging.
Lettuce / kale
Can cabbage be on a keto diet? Often used in salads, as cabbage and lettuce are fantastic examples of low-carbohydrate vegetables. They are high in vitamins (A and C) and can help prevent heart disease.
While cabbage is more nutritious than salad, it contains more pure carbohydrates per serving. Be careful with its consumption.
Calorie-protein-fat-carbohydrate Table in Vegetables on the Keto diet
Below you will find a table with some of the lowest carbohydrate vegetables, as well as their amount of pure carbohydrates per 100 g and the average serving size.
A few words about onions:
Onions can be added to keto dishes in small amounts because people usually don’t eat too many onions. Be careful with caramelized or fried onions, as they are easier to eat in large quantities.