Cruciferous Vegetables: Keto-Friendly Carbs, No Counting Needed!

While on the keto diet, it's important to keep track of your carb intake to stay in ketosis. However, this doesn't mean you should avoid vegetables altogether. In fact, most non-starchy vegetables are low-carb and can be enjoyed liberally on the keto diet. Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage, are a great example. They are low in carbs and high in fiber, making them a perfect addition to keto meals. Additionally, they offer a range of health benefits, including cancer-fighting properties and being rich in vitamins and minerals. So, when counting carbs on keto, you don't need to worry about the small amount contributed by cruciferous vegetables. Instead, focus on limiting starchy vegetables like potatoes and corn, and enjoy all the benefits that cruciferous veggies have to offer.

Cruciferous vegetables are nutrient-dense and flavourful

The name "cruciferous" comes from the Latin word for crucifix, as the blossoms of these vegetables resemble a cross. They are widely known for their cancer-fighting properties and are rich in vitamins E, C, and K, folate, and fibre. The fibre keeps you fuller for longer.

Cruciferous vegetables include broccoli, Brussels sprouts, cauliflower, cabbage, bok choy, kale, and arugula. These vegetables are low in net carbs and can be enjoyed in moderate amounts on a keto diet. For example, broccoli is high in fibre and protein and can be used in various dishes, while cauliflower is versatile and can be adapted to different dishes with the right spices and sauces.

Kale is another nutrient-dense cruciferous vegetable, packed with vitamins A, C, and K, and other nutrients. It is versatile and can be used in salads, soups, or even made into kale chips.

Arugula, also known as rocket, has a peppery flavour and is an excellent source of calcium, vitamins A and C, and antioxidants.

In addition to their health benefits, cruciferous vegetables are also a great way to add flavour and texture to your keto dishes. They can be roasted, sautéed, steamed, or stuffed, and are a perfect base for stir-fries and salads.

So, if you're following a keto diet, don't forget to include these nutrient-dense and flavourful cruciferous vegetables in your meals. They are a great way to add variety, flavour, and essential nutrients to your diet while keeping the carb count low.

They are rich in vitamins E, C, K, folate and fibre

Cruciferous vegetables are an excellent source of vitamins E, C, K, folate, and fibre. They are also good sources of phytonutrients, which are plant-based compounds that may help lower inflammation and reduce the risk of developing cancer.

Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals. It also supports a healthy immune system and promotes healthy skin and eyes. Vitamin C is essential for the growth and repair of tissues in all parts of the body. It aids in the absorption of iron, which is important for making red blood cells, and it helps the body resist infection. Vitamin C also helps wounds heal and contributes to overall health. Vitamin K, on the other hand, is crucial for blood clotting and bone health. It also plays a role in maintaining healthy blood vessels and promoting heart health.

Folate, or vitamin B9, is necessary for the production of red and white blood cells in the bone marrow and plays a vital role in DNA synthesis and repair. It is particularly important for pregnant women as it helps prevent neural tube defects in the developing foetus. Fibre, which is also abundant in cruciferous vegetables, promotes a healthy digestive system, helps lower cholesterol and blood sugar levels, and aids in weight management by keeping you feeling fuller for longer.

By incorporating cruciferous vegetables into your diet, you can benefit from the vitamins, minerals, and fibre they provide. They are a nutritious addition to any meal and can be prepared in a variety of ways, including raw, steamed, boiled, stir-fried, sautéed, roasted, or microwaved.

They have anti-cancer and cardiovascular benefits

Cruciferous vegetables are widely known for their anti-cancer properties. They are rich in glucosinolates, which are sulfur-containing chemicals that break down into biologically active compounds such as indoles and isothiocyanates. These compounds have been found to have anti-cancer effects in animal studies, inhibiting the development of cancer in several organs, including the bladder, breast, colon, liver, lung, and stomach.

In addition to their anti-cancer properties, cruciferous vegetables also offer cardiovascular benefits. They are an excellent source of vitamins E, C, and K, folate, and fiber. The fiber content helps to keep you fuller for longer, and the vitamins and minerals promote general health and wellness.

Some specific examples of cruciferous vegetables include broccoli, Brussels sprouts, cauliflower, kale, and arugula. These vegetables are not only nutritious but also flavorful, making them a great addition to any keto dish.

By incorporating these vegetables into your keto diet, you can not only support your weight loss goals but also potentially reduce your risk of cancer and promote cardiovascular health.

They are a good source of phytochemicals

Cruciferous vegetables are an excellent source of phytochemicals, which are natural plant chemicals with anti-cancer properties. Phytochemicals are found in glucosinolates, which are sulfur-containing compounds that give cruciferous vegetables their pungent aroma and bitter flavour. Glucosinolates are converted into biologically active compounds such as indoles and isothiocyanates, which have been shown to have anti-cancer effects in both in vitro and animal studies.

Indoles and isothiocyanates may protect against cancer by modulating Phase I and Phase II enzymes, inhibiting carcinogenesis, stimulating cell cycle arrest and apoptosis, and by reducing inflammation and angiogenesis. They can also alter the metabolism or activity of sex hormones, which could inhibit the development of hormone-sensitive cancers.

The phytochemicals found in cruciferous vegetables have been associated with protection against a range of cancers, including prostate, lung, colorectal, breast, and cervical cancer. They are also a rich source of carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, dietary fibre, and a major source of glucosinolate-derived bioactive compounds.

Some of the most common cruciferous vegetables include broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, arugula, and mustard greens.

Examples include broccoli, Brussels sprouts, kale, cauliflower and arugula

Keto-Friendly Veggies

Broccoli

Broccoli is a great low-carb choice for the keto diet. It is rich in fibre and nutrients, and can help keep you hydrated as it is about 70% water. It can be enjoyed in many ways, such as roasted, sautéed, steamed, or even as a keto-friendly breadstick.

Brussels sprouts

Brussels sprouts are packed with nutrients like vitamin C, ALA (an omega-3 fatty acid), antioxidants, and fibre. They are also a good source of sinigrin, a plant-based compound with potential anticancer, anti-inflammatory, antimicrobial, and wound-healing properties.

Kale

Kale is often described as a superfood due to its high nutrient content. It is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium. It also contains vitamin K, which is essential for bone health. Kale can be blended into a smoothie, or cooked in a warming, cheesy dish.

Cauliflower

Cauliflower is a versatile keto-friendly vegetable that can be used as a substitute for rice, mashed potatoes, pizza crust, and baked goods. It is also a good source of micronutrients and can be adapted to various dishes with the right spices and sauces.

Arugula

Arugula, also known as rocket, is a leafy green with a peppery flavour. It is an excellent source of calcium, vitamins A and C, and antioxidants. It can be used as a zesty base for a salad, or added to a sandwich.

Frequently asked questions