The Best Low-Carb Vegetables to Eat on KetoJohn Carey
THINKING OF GOING keto? Sorry, that doesn’t give you an excuse to avoid eating your vegetables.
The ketogentic diet is a high-protein, high-fat, low-carbohydrate way of eating that has gained mainstream popularity because of its aid in weight loss. While vegetables contain mostly carbs, it doesn’t mean they should be skipped out on when going keto.
“Vegetables are an essential part of all different types of dietary patterns, including a ketogenic way of eating,” says Mackenzie Burgess, R.D.N., recipe developer at Cheerful Choices. “Enjoying an array of colorful veggies provides vital nutrients, such as vitamins, minerals, and fiber, that support our overall health.”
Regardless of the diet you’re following, you need to consume fiber and a variety of phytonutrient and antioxidant compounds while still maintaining an intake of 50 grams of net carbohydrates daily, says Susan Greeley, R.D.N., instructor at the Institute of Culinary Education,.
“Consuming high-water content vegetables is a great way to fill up on both phytonutrients and fiber without overdoing the carbs,” she says. There are certain types of “starchy vegetables” (those with lower water contents) which contain a higher amount of carbohydrates than other veggies. While no vegetable should be “off limits”, Burgess says, those following a keto diet may want to be mindful of their portions of starchy vegetables such as potatoes and squash.
Non-starchy vegetables are going to be lower in overall carbohydrates and calories, says Burgess. “These include options like leafy greens (spinach, kale, Swiss chard), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and stem veggies (celery and asparagus),” she says.
Fill up your plate with these keto-friendly vegetables, all of which have few net grams of carbs and bring some more of the good stuff to your meals.
That’s right, this orange-hued vegetable is allowed on ketosis in moderate amounts. “Don’t put pumpkin in a fall-only category! Pumpkin puree is low in carbs and a good source of fiber,” says Maggie Michalczyk, MS, RD. Plus, it’s a great ingredient…