10 Best Keto Diet Vegetables for Your Meal

10 Best Keto Diet Vegetables Include Your Meal

Best Keto Diet Vegetables | Keto Diet Vegetables List | Best Keto Diet Recipes | Best Keto Diet Foods

Keto Diet Vegetables List Vegetables make up an important part of your diet. They are a great source of essential nutrients, as well as carbs. Picking the best Keto Diet vegetables for your recipe is often the most complicated decision of your day.

The best keto diet vegetables are nutrient-dense but low in sugar and carbohydrates. Generally, vegetables that grow above the ground level are best. Some may be leafy greens, or belong to the cruciferous family or be dark-shaded. You can go for both organic and frozen vegetables, as they don’t differ much nutrition-wise,  but organic vegetables contain less pesticide residue.

There are several ways you can include vegetables in your ketogenic diet: like roasting, saute, stir-fry, or having them as a salad.

List of Best Keto Diet Vegetables With Carb Content Per 100g Serving
Vegetables Total Carb Content (gram) Net Carb (gram)
Watercress 1.29 0.79
Bok Choi 2.18 1
Celery 2.97 1.6
Zucchini 3.11 2.11
Mushrooms 3.26 2.26
radish 3.4 1.8
Spinach 3.63 1.43
Cucumber 3.63 3.13
Arugula 3.65 2.05
Swiss Chard 3.74 2.14
Tomato 3.89 2.69
Bell Pepper 4.6 2.9
Asparagus 4.67 1.47
Mustard Greens 4.67 1.47
Cauliflower 4.97 2.97
Cabbage (White) 5.37 3.07
Artichoke Hearts 5.38 3.88
Eggplant 5.88 2.88
Bean Sprouts 5.94 4.14
Olives 6 2.8
Cabbage (Green) 6.1 3
Turnips 6.43 4.63
Jalapeno Pepper 6.5 3.7
Broccoli 6.64 4.04
Pumpkin 7 6
Fennel 7.3 4.2
Cabbage (Red) 7.37 5.27
Okra 7.45 4.25
Snow Peas 7.55 4.95
Avocado 8.64 1.84
Kale 8.75 5.15
Brussels Sprouts 8.95 5.15
Celeriac 9.2 7.4
Onion 9.34 7.64
Carrots 9.58 6.78
Leek 14.15 12.35
Ginger 17.77 15.77

This list is going to help you with your vegetable servings. Vegetables like ginger, carrot, leek are on the risky side and should be carefully and moderately consumed.

10 Best Keto Diet Vegetables

1. Broccoli

Not only is broccoli is low-carb, but it is loaded with Vitamin K and Vitamin C. Eating broccoli helps with Type-2 diabetes by decreasing insulin resistance. Moreover, it prevents some cancer.

2. Asparagus

Just like broccoli, asparagus has a  low-carb content. It’s rich in Vitamin A, C and K. Asparagus is great for brain health and decreasing anxiety. Whether you wrap it in bacon or simply stir fry; it’s delicious every way you prepare it.

3. Zucchini

Zucchini is the best ketogenic vegetable for replacing pasta and noodles. Unlike summer squash , it’s extremely low in carb-content and packed with vitamin C. Shred it into small, thing strings to make delicious Ketogenic “noodles.”

4. Spinach

Things You can Eat on a Keto Diet 9

Spinach is stuffed with tons of vitamins and minerals. Hence, it’s good for the heart and reduces the risk of common eye problems.

5. Avocado

Avocado is used to replace vegetables in many keto diet recipes. It’s rich in monounsaturated fat, potassium and vitamin C. One cup of avocado merely contains 3g of net carbs. It lowers LDL cholesterol and triglycerides, and is delicious served alone or as part of a dish.

6. Cauliflower

low carb vegetables

Cauliflower is low in carbs, and high in Vitamin C and Vitamin K. Like broccoli, it also reduces the risk of cancer and heart diseases. You can it add to almost anything: wraps, casseroles, pizza and even use it as a Ketogenic substitute for  mashed potato and rice!

7. Mushrooms

Keto VegetablesNeed some texture and flavor? Add some mushroom! Along with being low-carb, it’s loaded with some great anti-inflammatory properties. One cup of white mushroom has only 1g of net carb.

8. Kale 

keto friendly vegetablesBecause of being rich in vitamin A and C, kale contributes to protecting from heart problems. Do be careful of your intake, as Kale is higher in carbs, but contains many nutrients.

9. Green Beans

keto vegetables As a rule of thumb, legumes are avoided in keto diet. But, unlike other legumes, green beans have fewer carbs and also improve brain functioning. Furthermore, they add some amazing flavors to your meals.

10. Bell Pepper

Best Keto Diet FoodsLike mushrooms, it has also got some incredible anti-inflammatory properties. Green bell pepper got a lower carb content that red and yellow ones, but all are keto-friendly.

With this Best Keto Diet Vegetable Guide, you can finally make your diet enjoyable and flavorsome. One thing to carve into your mind; sweeter vegetables have higher carb content. Mixing the high-carb and low-carb veggies for your meal will help you balance it, but make sure your daily carb-intake is always less than 30 grams.

Best Keto Diet Vegetables | Keto Diet Vegetables List | Best Keto Diet Recipes | Best Keto Diet Foods


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