If you're new to the keto diet then you already understand how important implementing vegetables into your diet is. However, you may not be sure which vegetables are the best to select. It's true that vegetables are a vital part of a healthy low-carb diet, but we must know which ones are the lowest in carbs so that our carbs do not add up too quickly.
Obviously, the best type of veggies are high in nutrients and low in carbs. Dark and leafy greens are the best of the best but there are still some other vegetables that make good keto diet selections. If you're a fan of avocado then you'll be pleased to learn that it's one of the best foods to implement on the keto diet. And yes, we do realize that technically it's a fruit. However, it still made the list of veggies mentioned below.
There are other vegetables that you should stock up on at home and that may include making frequent stops at your local market to keep vegetables fresh and your recipes healthy. Don't be afraid to experiment with vegetables and try new things, it'll not only help you feel better but your body will thank you for all of the vital nutrients you're giving it!
The best type of vegetables for a ketogenic diet are both high in nutrients and low in carbohydrates. As most of you can guess, these are dark and leafy. Anything that resembles spinach or kale will fall into this category and will be the best vegetable to include into dishes/meals.
If you’re looking for low-carb vegetables that aren’t leafy greens, think about the ones that grow above ground mostly from the cruciferous family. These include broccoli, cauliflower, zucchini, lettuce, cucumbers, and more. You can use the visual guide to help decide which vegetables are best.
Below is a list of what we consider the “best of the best” when it comes to vegetables. They’re both low in carbs and very high in micronutrients. Make sure that you frequently include the listed vegetables below in your daily meals.
A very common vegetable to see in a keto kitchen, and for excellent reason. Broccoli is packed full of vitamins C and K and only has 4g net carbs per one cup.
At only 4g net carbs per cup, asparagus should be in everyone’s weekly rotation of low-carb side dishes. You can wrap it in bacon (and serve with aioli), simply grill it, or chop it up and add it to stir fries.
Fungi is a great way to add some flavor into otherwise boring dishes. For example, in our mushroom cauliflower risotto, the baby bellas add a great texture and flavor. They’re extremely low-carb too, at only 1g net carb (white mushrooms) per cup.
The most commonly used summer squash on keto, we often see it in dishes like Zoodles as a noodle replacement. Be careful with the types of squash you consume as most have much higher carb counts.
It’s no surprise that spinach is one of the most eaten leafy green vegetables on a ketogenic diet. Spinach has only 3g net carbs per cooked cup of spinach, and almost no digestible carbs raw. This veggie is a great way to bulk up lunches with salads You can make high-fat side dishes like creamed spinach to go along with any meal, too!
Although they’re technically a fruit, avocados are often consumed in the place of vegetables. Avocados are very high in fat, so they’re commonly added into keto diets to help supplement fat intake alongside meals. At only 3g net carbs per one cup, you can see why avocados are chosen time and time again.
Usually the star of unique dishes, cauliflower can be used for a variety of things. You can use cauliflower for wraps, pizza, casseroles, or even mashed “potatoes.” It’s no surprise that it’s one of the most used and most versatile ingredients in most low-carb kitchen pantries.
Bell peppers are another vegetable you should consider eating as well. They're lower in carbs than green peppers and for some this vegetable is easier to implement while cooking. It's also packed with nutrients – vitamin A has anti-inflammatory properties that can help your body tremendously if you've been dealing with swelling.
There's no doubt a lot to learn if you're just starting out on the keto diet, but one thing you can do to make life easier is to make a list of the vegetables and other food items from the diet you already like. Also, consider creating another list for ones you'd like to try and implement. Soon you'll have a set of favorite low carb foods you can use to create delicious dishes.
For additional low-carb vegetables and other veggies that should be avoided, head to ruled.me.
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