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Let us see some facts about keto diet along with best keto vegetables to include into diet.
Keto Vegetables | Top 10 Keto Vegetables
New to Keto Diet? Vegetarian or Vegan? Looking for keto vegetables? Get a list of top 10 low carb keto vegetables here. Read more for few details about keto diet and keto-friendly vegetables.
Today’s hot topic is keto diet or ketogenic diet. Every place you will get good resource about keto process and the food for this process. A ketogenic diet, in brief, is a diet which consists of low carbohydrate and high fat (LCHF). The science behind this is our body uses glucose as a source of energy. So how we gain weight with that?
One, Glucose restores water for its storage and hence water retention occurs and we gain weight.
Second, The fat we eat doesn’t get utilized and hence adds to weight gain.
Now, what will happen if you will stop the intake of carbohydrates and fat both? Of course, you will increase more fiber and protein in your diet.
But since the body will not get enough energy source, it will start utilizing your muscle cells to create that energy source. In this process, you might lose weight but at a cost of muscle loss.
Luckily our body is that adaptable and it has many backup plans to survive in an adverse situation. And one of them is Ketosis.
This is an automated mechanism wherein the absence of carbohydrate and glucose body will try to break the fat cells in the liver and produce ketones that are used as an energy source by body and brain. The brain can not use direct fat cells and requires fast-moving energy cells for functioning. That’s why the fat cell breaks down to energy cells known as ketones.
So in this diet, you have to minimize your carb portion to 5% of your daily intake, moderately protein (25%) intake and maximize the fat intake (70%). Again fat does not include trans-fat. This 5% of carb can be customized to the maximum of 50gm carb depending on your body type and activity level.
Also, Read What is Keto Diet?
One should clearly understand the basics of the keto diet before starting this diet as this is a kind of strict diet where you cannot go on and off with this diet else you might get some serious negative effect and ultimately instead of shredding extra pounds you might get some more extra and gain weight.
There are vegetables and fruits which are high in carbohydrate and hence needs to be avoided in the process. Try to avoid underground vegetables as they are rich in the carb. The best pick for the keto diet is high in nutrition and low in carb. To choose it’s a bit easier as they are dark, leafy and above ground vegetables but again check the nutrition value before starting your diet.
Top 10 Low Carb Keto Vegetables:
If you want to rate broccoli on nutrition facts this is a five-star food. This is one of the best keto vegetables we can include in our diet. While low in calories, it’s rich in vitamins and minerals. It’s rich in fiber and contains vitamin B1, B2, B3, B6, iron, magnesium, potassium, zinc. It’s a good source of vitamin K, vitamin C, folic acid. It has only 4g carb per 1 cup.
Cauliflower is a great keto food with low carb. This is also a nutritious vegetable and full in vitamins and minerals. It has many properties similar to broccoli as they belong to the same family. It has vitamin C, vitamin K, vitamin B6, riboflavin, thiamin, potassium, fiber, magnesium, folate manganese. Cauliflower contains only 2g of carbohydrate per serving of 100g.
Cabbage is a super healthy vegetable full of nutrients. Its a low-calorie veggie with high dietary fiber. It has vitamin K 63% and vitamin C 65%, folate 13%. It has only 4g carb per serving of 100g. This is also a low-fat food but still considered as good food for keto diet because of other nutrition values.
Its 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 rich in fiber and 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 extremely nutritious. As they are low-calorie veggies are recommended for the keto diet. It has 4g carb per serving of 100 gm.
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 vitamin A, C, K & folate.
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 high water content and that’s why keeps you full for long. Its one of the low carb vegetables as contains only 1 g digestible carb.
Mushrooms are also above-ground vegetables which are low carb. It has only 2g carb per serving of 100g. Mushrooms provide you with lean protein since they contain no cholesterol and no fat. It’s full of protein and fiber and antioxidant properties along with anti-inflammatory. This is helpful in protecting the body from many diseases as it contains a high amount of amino acids who work as anti-oxidants.
Recipe – Keto Mushroom Stir Fry
A versatile leafy vegetable used in any form of cooking name it soup, sauteed form, as a curry base and many form. This is a leafy vegetable that is a powerhouse of vitamins, minerals, protein, fiber, and other nutrients. This is one of the best food for weight-loss and diabetic people. Its calcium is beneficial for our bone health. It’s low in calories and low in carbohydrates and a good option for the keto diet. It has only 2 g dietary carb per serving of 100g.
10. Green Beans
Green beans are high in fiber and many other vitamins like vitamins A, C, K, B6, Folate and many minerals like calcium, iron, magnesium, copper, etc.
They also contain a high amount of antioxidants and are one superfood for bone and overall health. It has only 4g dietary carb per 100g.
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.
E.g if you are non-vegetarian then you can opt for meat, fish, poultry for fat along with low carb veggies to get a balanced diet. Or if you are completely vegetarian then also you can choose other fat sources like hard cheese, butter, olive oil, nuts and seeds to get an equal fat portion in your keto meal.
So choose wisely and plan a menu so that you won’t get bored with similar food every day.
Some more keto-friendly vegetables for your keto diet –
- Brussels sprouts
- Swiss Chard
- Onion (in small quantity up to 30gms)
Vegetables to avoid on a keto diet
- Sweet potatoes
- Green Peas
Keep yourself motivated. My suggestion which I even do. Keep a weighing machine at home. You can check a weekly basis to check weight-loss so that you can feel happy and motivated as well. I used to check on a daily morning before having my breakfast. Even a loss of 200gm to some days 500gm kept me motivated a lot. Hope this will motivate you as well.
Read here a list of vegetarian keto recipes to add in to your menu.
Eat Healthy. Stay Healthy.
Thanks for your patience. Please feel free to add valuable suggestions related to this.