A lot of people think that the ketogenic diet is just about eating bacon, butter, and ribeye steaks, but it is about much more than that. On a keto diet, the goal is to get more calories from protein and fat and less from carbohydrates. You want to keep your carb intake under 50 grams a day, cutting back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
On the Ketogenic diet you are allowed to eat vegetables, you just have to keep your carb intake in mind and choose low-carb vegetable options. Here are a few of the vegetables you can eat on the ketogenic diet that are low in carbohydrates and are loaded with vitamins and minerals:
Asparagus: With just 3.9 grams of carbs per 100 grams, asparagus is an amazing addition in a keto diet. It is also loaded with vitamins and minerals like vitamins A, C, E, K, and B6. Asparagus is also rich in prebiotic fibre, which helps to keep the bacteria in your gut stay healthy and reduce inflammation in the gastrointestinal tract. It also has lots of phytonutrients, which are microscopic nutrients that are not necessarily a vitamin or a mineral but are very good for your health.
Cabbage: Per 1 cup of shredded raw cabbage, there are only 4 grams of carbs. Making it a super low carb option. One cup of shredded cabbage also contains 26mg of vitamin C, as much as one-third of your daily need. This makes it an incredible addition to a keto diet as most of the best sources of vitamin C come from eating fruit and most fruit will throw you out of ketosis. Cabbage is also a great source of sulforaphane, a sulfur-rich compound with powerful benefits. Your body needs sulfur to protect your cells from damage that lead to various diseases such as cancer. It also assists your body in metabolizing food and is important for the health of your skin, tendons, and ligaments.
Broccoli: Broccoli is a superfood that should a staple in any keto diet. This vegetable has only 7g of carbs per 100g. It is also a nutrient dense vegetable, full of omega-3 fatty acids, and vitamins and minerals such as vitamin C, vitamin K, and Vitamin A. Like cabbage, it is also contains sulforaphane. It is also high in fiber and protein to keep you feeling fuller for longer.
Celery: Celery is a low, calorie and low carb food that makes for a great snack on the keto diet. Celery contains only 3g of carbs per 110g. It is also rich in antioxidants, aids in digestion and supports heart health. An added bonus of celery is that it is super hydrating as it about 96% water. It also contains a lot of phytonutrients, know as phthalides, which relaxes artery muscles and increases blood flow.
Cucumbers: Cucumbers contain 4g of carbs per 104g. They contain a lot of vitamins and minerals and are very good at helping you stay hydrated. They are high in vitamin K which is excellent for bone health and help manage blood sugar and weight. They can help protect against cancer and improve heart health. On top of all these benefits, they are also very easy to grow.
Brussels sprouts: Brussels sprouts are a keto superfood. They contain 9g of carbs per 100g and are incredibly nutrient dense. They are a great source of omega-3 fatty acids, rich in antioxidants, high in fibre and vitamins like vitamin C and vitamin K. They help regulate blood sugar, support digestive health and improve your gut health; the list goes on and on!
Olives: Black or green olives are a great addition to a keto diet. With 6g of carbs per 100g, they make a great snack or additional to salads or keto friendly dips. They contain olive oil, which is very healthy for us as it very high in healthy monosaturated fats and antioxidants, and they are also loaded with vitamins and minerals.
With all these vegetables you can eat has much of them as you like without throwing off ketosis. They are very tasty when eaten raw or when cooked in bacon or duck fat, Redmond Real salt, black pepper, and your favourite spices. Understanding which vegetables you can eat on a keto diet will expand your meal options and make it easier to maintain your diet for longer.
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