The 10 Best Keto Vegetables
Vegetables provide the carbs in the Keto diet.
Carbs are the thing we have to be most careful of. So the amount of veggies you eat is a big deal.
Veggies provide a lot of micro nutrients which are not available elsewhere. The pretty colors of various vegetables are actually a signal that they contain.
Carotenoids are the orange and yellow colors. Flavonoids make the blue, cream, and red. Chlorophyll is the green.
All of these colors have super health properties and provide the body with nutrients which help us fight disease, brain deterioration, and all kinds of other important things.
There is an all meat diet that is now seeing some popularity. I personally don’t recommend it long term. Though if it helps you lose weight in the short run go for it.
But there are things meat can’t provide.
With that in mind, the veggies that are higher on the carb scale like yams and carrots, might need a small place in your diet. Just eat less of them. You can have small amounts of high color veggies each day without blowing your carb count.
It’s not all or nothing.
I eat my vegetables with oil and salt. I find that brings out all the flavor I need. My wife needs more flavor, so she mixes more toppings.
Now, the 10 best keto vegetables that are the lowest in carbs.
General Rule: Above ground vegetables are ‘usually’ low carb. Below ground is where the carbs are, like in potatoes.
Carbs amounts shown are per 3.5 ounces of the food.
Zucchini – 3 g. You can do a lot with this. Zucchini fries, chips, steamed, or spiral cut to make into a ‘pasta’ which is very popular.
Brussels sprouts – 5 g. Can be roasted or steamed.
Avocado – 2 g OK, I know, it’s a fruit. But it should be in your arsenal. It’s almost the perfect keto food. Plenty of fat to fill you up.
Cauliflower – 3 g. Cauliflower is the new low carb work horse. You can make ‘rice’ from it or mash it like potatoes. Yum
Broccoli – 4 g. It makes a nice main dish steamed. Also famous with cheese melted over it. We like it steamed.
Cabbage – 3 g. Can be cooked in a wok with butter. It’s popular in Asia so there are many recipes with that type of flavor.
Last 4, But Not Least
Spinach – 1 g. About as low as you get on carbs. Use in salads, bake it into chips, creamed, steamed, etc. Great stuff.
Asparagus – 2 g. Love me some Asparagus. Fills you up with very low carbs. Goes great with high fat sauces.
Green beans – 4 g. These can be steamed, roasted, or whatever. Try cooking them in bacon fat for a treat.
Kale – 3g Kale is very high in Folic acid, which is a B vitamin. This sounds like a great thing. But if you have the MTHFR gene, like I do, your body can’t process folic acid. I feel terrible when I eat Kale, and that’s why.
I just wanted to let you know there’s a reason if Kale doesn’t work for you. If it does work for you, great! It’s full of nutrients.
That’s the 10 best keto vegetables. Happy Eating!
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