Keto friendly vegetables are an important part of the Keto diet plan. But how do you know which vegetables are best to eat?
Many low carb vegetables can be eaten quite freely when following a Keto diet plan, but there are definitely some that are better than others. Keep reading for a list of the best Keto vegetables you can include in your diet.
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Best Vegetables for Ketosis
When following the ketogenic diet is it important that less than 5% of your daily calorie intake is from carbs. When you’re aiming to eat less than 20g of carbs a day, low carb veggies can be a great source of energy and nutrition.
All foods are comprised of macronutrients – carbs, protein, and fat. While meat and most dairy are primarily made up of protein or fat, vegetables contain primarily carbs.
On a strict ketogenic diet, it’s important to know which are the lowest carb veggies.
Keto Approved Veggies
A simple and easy guide to keto friendly vegetables is to focus on vegetables that grow above the ground! As a general rule, above ground vegetables are usually lower in carbs than those that grow underground.
Green leafy vegetables are a perfect example. Keto greens include cabbage, kale, spinach, swiss chard, arugula, asparagus and broccoli – all fantastic for those on the Keto diet.
When following the Keto diet, vegetables with less than 5 net carbs can be eaten freely.
Keto Vegetables List
Here are some of the best Keto friendly vegetables you can eat. This is not an exhaustive Keto vegetable list, but it’s a great starting guide. The carb amounts are per 100g of vegetables.
- Cauliflower, 3g carbs
- Cabbage, 3g carbs
- Avocado, 2g carbs
- Broccoli, 4g carbs
- Zucchini, 3g carbs
- Spinach, 1g carbs
- Asparagus, 2g carbs
- Kale, 3g carbs
- Green Beans, 4 carbs
- Brussel Sprouts, 5 carbs
- Celery, 1g carbs
- Cucumber, 3g carbs
ARE CARROTS KETO FRIENDLY?
You do need to be careful of carrots which are sometimes the go-to dipping veg. Carrots have 7 grams of carbs per 100g serving.
In comparison, celery has 1 gram of carbs and cucumber only 3 grams per 100g serving.
On average, green leafy veggies are much lower in carbs than colourful vegetables. This does not mean you can’t enjoy coloured veggies, but you do have to factor in the carb count when making your Keto food choices.
Covering your vegetables with healthy oils, butter or other sauces can add flavour and taste to your meals. It’s also a good way to help you get the fats and macronutrients you need each day for your Keto diet plan.
Another way to enjoy your vegetables is to dip them into savoury dips, cream cheese or sour cream. This is a fantastic way to add fat to your diet and enjoy your vegetables at the same time.
You May Enjoy The Following Keto Recipes:
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About Angela Milnes
Angela Milnes is a Qualified Early Years Teacher who has specialised in Preschool and Kindergarten teaching. She has a wealth of experience teaching young children and is passionate about kids crafts and having fun as a family. Angela has also taught cooking skills and loves to share both family recipes and easy instant pot recipes here on The Inspiration Edit. Follow her on Pinterest!