Keto Vegetables | Top 10 Keto Vegetables

Let us see some facts about the keto diet and the best keto vegetables to include in the diet.

Are you new to the Keto Diet? Vegetarian or Vegan? Looking for keto vegetables? Get a list of the top 10 low-carb keto vegetables here. Read more for a few details about the keto diet and keto-friendly vegetables.

Keto Diet

Today's hot topic is the keto diet or ketogenic diet. You will get good resources about the keto process and food for this process everywhere. A ketogenic diet, in brief, is a diet that consists of low carbohydrate and high fat (LCHF).

In this diet, you must minimize your carb portion to 5% of your daily intake, moderately protein (25%), and maximize your fat intake (70%). Again, fat does not include trans fat. This 5% carb can be customized to a maximum of 50gm, depending on your body type and activity level.

Also, Read What is Keto Diet?

Top 10 Keto Vegetables (Low-carb)

Some vegetables and fruits are high in carbohydrates and hence need to be avoided in the process. Try to avoid underground vegetables as they are rich in carbs.  The best pick for the keto diet is high in nutrition and low in carbs. Choosing is a bit easier as they are dark, leafy, and above-ground vegetables, but again, check the nutritional value before starting your diet.

1. Broccoli

This is a five-star food if you want to rate broccoli based on nutrition facts. This is one of the best keto vegetables in our diet. While low in calories, it's rich in vitamins and minerals. It's fiber-rich and contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc. It's a good vitamin K, C, and folic acid source. It has only 4g carbs per 1 cup.

2. Cauliflower

Cauliflower is a great keto food with low carbs. This is also a nutritious vegetable that is full of vitamins and minerals. It has many properties similar to broccoli as they belong to the same family. It has vitamin C, K, B6, riboflavin, thiamin, potassium, fiber, magnesium, and folate manganese. Cauliflower contains only 2g of carbohydrate per serving of 100g.

3. Cabbage

Cabbage is a super healthy vegetable full of nutrients. It's a low-calorie veggie with high dietary fiber. It has vitamin K 63%, vitamin C 65%, and folate 13%. It has only 4g carb per serving of 100g. This is also a low-fat food but is still considered suitable for the keto diet because of other nutritional values.

Recipe: Cabbage Soup & Vegan Cabbage Recipes

4. Zucchini

It is a high source of antioxidants, vitamin C, vitamin B, potassium, protein, and fiber. It's low in calories and carbohydrates. It has high water content and is rich in fiber, hence great for weight loss. It has only 2g carb per 100g of serving.

5. Bell Peppers

These are available in different colors, and versatile vegetables can be added to any dish. The color comes from the carotenoid stored in its flesh. They have a distinct flavor and taste. They are highly nutritious. As they are low-calorie, veggies are recommended for the keto diet. It has 4g carb per serving of 100 gm.

6. Lettuce

Lettuce is one of the low carb vegetables with 4g carb per 100g out of which 2 g is the dietary carb. It's high in several vitamins and minerals. It's rich in vitamins A, C, K & folate.

7. Cucumbers

Cucumbers are very refreshing. They are used in salads, dips, etc. they are considered best in the summer season to beat the heat and keep you hydrated for long. It has a high water content, keeping you full for long. It is one of the low-carb vegetables as it contains only 1 g of digestible carbs.

8. Mushrooms

Mushrooms are also above-ground vegetables that are low-carb. It has only 2g carb per serving of 100g. Mushrooms provide lean protein since they contain no cholesterol or fat. It's anti-inflammatory and full of protein, fiber, and antioxidant properties. This helps protect the body from many diseases as it contains many amino acids that work as anti-oxidants.

Recipe - Keto Mushroom Stir Fry

9. Spinach

A versatile leafy vegetable used in any form of cooking, name it soup, sauteed form, as a curry base, and many forms. This leafy vegetable is a powerhouse of vitamins, minerals, protein, fiber, and other nutrients. It has only 2 g of dietary carbs per serving of 100g.

Try tasty and healthy Sauteed Garlic Spinach, Vegan Spinach Recipes & Vegetarian Spinach Recipes, etc.

10. Green Beans

Green beans are high in fiber and many other vitamins like vitamins A, C, K, B6, and Folate, as well as minerals like calcium, iron, magnesium, copper, etc.

They also contain many antioxidants and are one superfood for bone and overall health. It has only 4g of dietary carbs per 100g.

Recipe - Keto Green Beans, Green Beans Almondine

There are many more vegetables which are low in carb. Again another aspect to consider in choosing food for keto diet is that low-carb vegetables can also be low in fat. So they can be combined with other fatty food.

So choose wisely and plan a menu so you won't get bored with similar food daily.

Some more keto-friendly vegetables for your keto diet -

Vegetables to avoid on a keto diet

Read here a list of vegetarian keto recipes to add to your menu.

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