19 Low-Carb, Keto-Friendly Veggiesd3sign – Getty Images
By now, you’ve probably heard of the keto diet. The high-fat, low-carb eating plan is designed to get your body to rely primarily on fat for energy, a state known as ketosis, and it limits carbs to around 5 to 10% of your total calories, or about 20 to 50 grams of carbs per day. Because it’s restrictive, the eating plan takes a little bit of effort and planning, says Christina N. Hansen, RD, who works at VA Nebraska-Western Iowa Health Care System. “If someone goes on a low-carbohydrate diet, then fruit, beans or legumes, and whole grains are limited, this leaves a chance for nutritional gaps if vegetables aren’t included,” she adds. Enter: keto vegetables.
There are plenty of low-carb vegetables you can work into your keto diet plan. A good rule of thumb: If the edible part of the veggie grows above ground and it’s mostly green and leafy, it’s very likely keto-friendly. Most vegetables that grow underground have a higher carb content, meaning they’re inherently less keto-friendly (but that doesn’t mean they aren’t generally healthy!).
So, next time you head to the grocery store to stock up for your weekly meal prep, bring this list of the best keto vegetables with you. These veggies are not only low-carb, they’re also versatile and tasty. Add them to your regular rotation to help keep your keto diet as nutritious as possible.
Meet the expert: Christina N. Hansen is a registered dietitian at VA Nebraska-Western Iowa Health Care System.
19 Best Keto Vegetables
Nutrition information provided is approximate and was obtained using USDA FoodData Central.
Pro tip: A few fruits that often masquerade as vegetables (looking at you avocados, tomatoes, and olives) are also great produce to eat on a keto diet (the avos and olives can help contribute to your daily healthy fat intake too).
Green Beans
Along with being keto-friendly, green beans are an awesome source of magnesium and calcium. One cup of fresh green beans has about seven grams of carbs. Sauteé a bunch up in lemon and olive oil.
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Per 100 grams: 31 calories, 7 g carbs, 4 g net carbs, 2.7 g fiber, 0.2 g fat, 1.8 g protein
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