If you’re into keto or just want to cut carbs, check out this simple guide to the best low-carb vegetables to include in your diet.
You know the basics of your ketogenic diet: high in fat, moderately high in protein, very low in carbohydrates. It sounds simple, but when you’re on a keto diet, not all vegetables are created equal. In fact, they can be very different when it comes to carbohydrate content, which makes few truly ideal vegetables for a ketogenic diet.
We’ve listed the best low-carb vegetables below to show you which will give you the best return on your food investment.
Vegetables on the Keto Diet: Which Are The Best?
As a rule, the vegetables with the least carbohydrates are those that grow above the ground, such as B. leafy vegetables. In fact, “green” generally means a low-carb vegetable.
In contrast, colorful root vegetables often contain more carbohydrates and sugar and should only be eaten in moderation with a ketogenic diet. These include carrots, sweet potatoes, beets, kohlrabi, and parsnips.
Low-Carb Vegetables, Ranked
This list ranks the vegetables with the fewest carbohydrates by nutrient density. We also supply the net carbohydrates of any vegetable or the carbohydrates that are actually absorbed into the bloodstream and processed by the body. Net carbohydrates are found by taking the total carbohydrate count and subtracting the amount of fiber since fibrous carbohydrates are indigestible.
(Note: the net carbohydrate count is for a 100g or 3½ ounce serving).
Spinach is so low in carbohydrates that you can add it to almost anything on a ketogenic diet. It’s high in antioxidant vitamins A and C, which help fight free radical damage and the signs of aging. It also contains high amounts of vitamin K and minerals like magnesium and manganese.
When you’re in the mood for a crispy snack, chop up a celery stalk, and make your favorite sauces. With virtually zero carbohydrates, celery is a great source of trace elements like potassium and vitamin K. Try dipping it in homemade guacamole or an almond butter sauce.
While technically a fruit, avocado is an extremely nutritious, low-carb addition to your keto vegetable arsenal. It’s high in healthy fats, vitamin C, vitamin E, and potassium, and can also be used as a dip for other vegetables when mashed in spicy salsa or guacamole.
Most mushrooms are very low in carbohydrates and contain many B vitamins and minerals such as potassium and copper. They also give stir-fries, tortillas, and, any vegetarian dish a rich, aromatic texture. When looking for the best varieties, go for white or cremini mushrooms. They are usually inexpensive and contain the fewest carbohydrates.
Asparagus is high in vitamin C, vitamin A, and folic acid, as well as many minerals like calcium and copper, and a green vegetable that provides flavor and nutrition. It is also the ideal base for creamy sauces made from coconut milk and nut butter or even for grilling in olive oil.
It’s quite surprising that the starving cauliflower is so low on the carbohydrate scale. Also, these vegetables are anti-inflammatory and high in vitamins like C and K. One of the best things about cauliflower is its versatility – try turning it into “rice” in your food processor by mashing it. in a creamy soup.
If you’re looking for a versatile veggie that can be grilled, broiled, or even diced, added to french fries, or made into spiral “noodles”, zucchini is your new low-carb friend. It contains a decent amount of vitamin A and traces elements like manganese. If you are looking for new ways to try this vegetable.
8. Green Cabbage
Cabbage is another vegetable that you can enjoy without consuming too many carbohydrates. It also has good amounts of Vitamins C and A. Whip coleslaw with a creamy dressing or even a thick cabbage soup with other low-carb vegetables.
Broccoli is an extremely nutrient-dense, low-carb plant option. It contains vitamins C, A, K, folic acid, and manganese and is deliciously steamed with a pinch of olive oil or roasted in the oven.
10. Brussels Sprouts
Brussels sprouts are the best accompaniment to roasted vegetables. They also work great when mashed in salads and are high in vitamin C and potassium. Like cabbage, they also contain large amounts of sulfur compounds, which are beneficial for joint health and may contribute to the synthesis of glutathione, an antioxidant that helps fight to age.
11. Bell Peppers
Pan-fried dishes with red and green pepper are always on the menu with a ketogenic diet. Not only is paprika a great way to add flavor to various dishes, but it’s also high in vitamins A and C. Try frying them or even eating them sliced and raw with one of our “sauce” options below.
Kale is one of the most nutritious leafy vegetables you can eat. It has more carbohydrates, but as long as you combine it with other low-carb vegetables and vegetables like spinach, it’s a great addition to salads and stews. Kale is extremely high in vitamins A and C, as well as decent amounts of calcium, potassium, and copper. There are many ways to prepare kale.