What Vegetables Can I Eat on a Keto or Low Carb Diet?

Mind your macros while enjoying vegetables

Carbs add up quickly, even with nutritionally beneficial vegetables; aim for about 20 grams of net carbs per day (more if you're regularly athletic or can stay in ketosis with more carbs–you can test to figure that out).

What Veggies Can I Eat On A Keto Diet?

1. Low-Carb Vegetables (3 or less net carbs per 1/2 cup, raw)

  • Artichokes
  • Asparagus
  • Avocado (technically a fruit)
  • Bell pepper
  • Bok choy
  • Broccoli
  • Broccoli rabe
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Kale
  • Kohlrabi
  • Mushrooms
  • Mustard greens
  • Radish
  • Spinach
  • Swiss chard
  • Sugar snap peas
  • Summer squash
  • Tomato
  • Watercress
  • Zucchini

2. Higher-Carb Vegetables (6 or less net carbs per 1/2 cup, raw)

  • Carrots
  • Onions
  • Rutabaga

3. Highest Carb Vegetables (more than 7 net carbs per ½ cup, raw)

  • Beets
  • Corns
  • Legumes
  • Parsnips
  • Peas
  • Potatoes
  • Sweet Potatoes
  • Yams
  • Yucca

It’s a common misconception that you can’t eat a lot of vegetables while on a keto diet. In fact, you can and should eat plenty of vegetables! But not just any vegetables will do. Some are high-carb foods with high-sugar, natural sweeteners & glucose.Avoid those veggies and focus your sights on ketogenic diet-friendly selections.

Chef On

Not too savvy on how to cook vegetables? It's an excellent time to learn how to incorporate them into your keto recipes! You can steam them and then top them with butter and spices, or toss them in coconut oil and spices and roast them, or cut them up and serve them as a salad with your favourite keto-friendly high-fat dressing or a simple mix of olive oil, vinegar, Dijon mustard, and salt and pepper. Sautéed is also effective, as is stir-frying, especially when cooked in healthy fats (think good oils or butter)! You can start enjoying vegetables right away by sprinkling some salt or a little keto-friendly vinaigrette on ripe avocado slices. It's pure, simple pleasure!

Whatever you do, remember that vegetables are great keto food, if you choose the right ones and eat just enough on your keto meal plan to keep your carb content in check. Opt for the best keto-friendly vegetables and you can keep your blood sugar low, stay in ketosis, continue weight-loss (if that’s your goal), and enjoy their myriad health benefits; the fiber and nutrients in keto-friendly vegetables are great for heart health and overall wellness, and they taste delicious, too!

Read Next

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References

Credits

Article: Keto-mojo.com

Photography: Shutterstock.com

Nikita Das

Comments

Nikita Das

WhiskeyPeak77@gmail.com 11/16/22
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