Doing well on any diet means understanding the right foods to eat. As the Body Reboot book tells us, succeeding the ketogenic diet means that it's important to learn what foods are the best to eat. Plus, because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily, right?
But on keto, not all vegetables are good to have. Why is this? Because vegetables contain carbs and on the keto diet the goal is to stay under 20g of carbs daily. Luckily vegetables don't have nearly as many carbs as bread, but there are some carbs in vegetables and it's important to know which vegetables are the best to eat. This is especially important since on the keto diet it's important to eat limited amounts of carbs (and eat foods with plenty of protein and fat, instead).
While vegetables are considered a cornerstone of a low-carb diet, there are some that are clearly better than others. To make the right dietary choices:
- Choose vegetables that are less starchy or sweet.
- Watch your intake. Ideally, a half cup of cooked or one cup of raw vegetables should contain no more than five to six grams of carbohydrates.
- Remember that cooking a vegetable often decreases the volume while increasing the carbs per serving. As such, adjust your calculations if a cup of raw vegetables cooks down to a half cup.
Leafy vegetables have the least carbohydrates overall as well as the least impact on blood sugar. They are also rich in vitamin K, phytonutrients, and minerals. Among the best options:
- Alfalfa sprouts and other sprouts have 0.1 grams net carbohydrates per half cup.
- Spinach has 0.2 grams per half cup.
- Swiss chard has 0.4 grams per half cup.
Stem vegetables have slightly more carbohydrates per serving but are still safe for most low-carb diets.
The best options include:
- Mushrooms have 0.3 grams net carbohydrates per half cup.
- Celery has 0.7 grams per half cup.
- Cabbage has 1.3 grams per half cup.
- Asparagus has 1.8 grams per half cup.
Botanically speaking, vegetables that contain seeds are classified as fruits. While some are considerably higher in carbs, others keep well below the six grams threshold. Among the better options:
- Avocados have one gram net carbohydrate per half cup.
- Cucumbers have 1.9 grams per half cup.
- Green beans have two grams per half cup.
- Eggplant has 2.4 grams per half cup.
People often presume that root vegetables are high in carbohydrates, but that's actually not true. When limited to a half-cup serving, most are more than suitable for a low-carb diet. These include:
- Radishes have one gram net carbohydrates per half cup.
- Jicama has 2.25 grams per half cup.
- Green onions (scallions) has three grams per half cup.
Remember, all of these vegetables have carbs, they just have fewer amount of carbs than other foods. On keto, the general rule is to stay below 20g of carbs daily. Generally speaking, vegetables have a low glycemic index so they're good to eat, as long as you don't eat more than 20g of carbs every day while on a low-carb diet. VeryWell Fit elaborates on what other vegetables are low in carbs.
Want to learn more? At the time of writing this, there still are a few free copies left of the Body Reboot book. If you're willing to cover the cost of shipping, the book is 100% free (we normally sell it for $29.95). Go over to this page to see if there are any copies left.
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