Veggie Carbs: Keto-Friendly Or Not?

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. To stay in ketosis, a person should eat fewer than 50 grams of carbohydrates per day, although some sources suggest fewer than 20 grams. This means that on a keto diet, it is important to be mindful of the number of carbs in the food you are eating. Vegetables, being plant foods, contain carbohydrates, with some containing more than others. So, how many grams of carbs are in vegetables on a keto diet?

Above-ground vegetables are lower in carbs

When following a keto diet, it's important to keep your carbohydrate intake very low – typically less than 50 grams per day. This means that your body will switch to using fat as its primary energy source instead of glucose from carbohydrates. To achieve this, it's recommended to consume non-starchy, above-ground vegetables that are low in carbs and calories while being high in fiber and nutrients.

Examples of Above-Ground Vegetables

Above-ground vegetables, such as spinach, lettuce, asparagus, cucumber, zucchini, and cabbage, are excellent choices for a keto diet. These vegetables are considered keto-friendly because they have less than 5 grams of net carbs per 100-gram serving. For example, spinach has only 1 gram of net carbs, while zucchini and lettuce have 3 grams each. You can consume these vegetables relatively freely without worrying about exceeding your daily carb limit.

Benefits of Above-Ground Vegetables

Non-starchy, above-ground vegetables are nutrient-dense and perfect for a keto diet. They are high in fiber, which is a type of carbohydrate that doesn't break down into glucose during digestion and, therefore, doesn't count towards your daily carbohydrate limit. Additionally, these vegetables are low in calories, making them ideal for weight loss. They are also packed with essential vitamins and minerals, contributing to their status as some of the healthiest foods on the planet.

Comparison with Below-Ground Vegetables

In contrast to above-ground vegetables, below-ground vegetables, also known as root vegetables, tend to have higher carb content. For example, potatoes and sweet potatoes are not recommended on a keto diet due to their high carb levels. While some below-ground vegetables like onions can be used as seasoning, it's important to monitor your intake to avoid exceeding your daily carb limit.

Tips for Incorporating Above-Ground Vegetables into Your Keto Diet

When incorporating above-ground vegetables into your keto meals, consider the following tips:

• Cook your vegetables in healthy fats like butter, lard, coconut oil, avocado oil, or ghee.
• Add a cream sauce made with heavy cream, cheese, or cream cheese to increase fat content.
• Dip your vegetables in salad dressings or other dipping sauces, or simply add olive oil to your salad.
• If weight loss is your goal, be mindful of not overdoing it with added fats. Instead, let your body burn excess body fat.

Root vegetables are higher in carbs

Root vegetables are often packed with nutrients but are also high in starchy carbohydrates. They are considered "more like grains than greens" by dietitian Teresa Fung, who advises that they should be treated as such and categorised with bread, rice, and pasta.

Root vegetables include bulbs (fennel, onions), corms (celery root, water chestnut), rhizomes (ginger, turmeric), taproots (beets, carrots, parsnips), tuberous roots (sweet potatoes, yucca), and tubers (potatoes, yams).

While they are low in calories and high in antioxidants, they are also mostly starches—a type of carbohydrate that the body breaks down into glucose for energy. For example, a baked russet potato contains 37 grams of carbs, and a medium-baked sweet potato has 24 grams.

Fung warns that if you eat more carbs than your body needs, it will store them as fat, leading to weight gain. Eating too many carbs in one sitting can also spike your blood sugar, increasing the risk of developing diabetes and making it more challenging to manage the condition if you already have it.

However, some root vegetables have fewer carbs than others. For example, a cup of chopped raw carrots has only 12 grams of carbs, and a large cooked onion has 13 grams.

If you're healthy, Fung suggests that you can probably eat one serving of root vegetables daily, as long as it's a side dish or part of another dish, and it's the only starch on your plate.

• Beetroot: One cup of cubed beetroot provides 11% of the daily value of vitamin C.
• Turnips: A cup of cubed turnip offers 45% of the daily value of vitamin C and is also a great source of fibre, potassium, and manganese.
• Rutabaga: A cup of cubed rutabaga (also known as "yellow turnip") provides 58% of the daily value of vitamin C.
• Radishes: One cup of radishes contains 3.9 grams of carbohydrates and offers 28% of the daily value of vitamin C.
• Celeriac: Also known as celery root, one cup of raw celeriac provides 14.4 grams of carbohydrates and 21% of the daily value of vitamin C.
• Daikon: One cup of daikon has 4.8 grams of carbohydrates and offers 43% of the daily value of vitamin C.
• Parsnips: One cup provides 38% of the daily value of vitamin C.
• Carrots: One cup of raw, sliced carrots has 11.7 grams of carbohydrates and offers 12% of the daily value of vitamin C.

Keto-friendly veggies are leafy

Vegetables are some of the healthiest foods on earth, and eating plenty of them can support good health and fitness goals. They are rich in nutrients and low in calories.

The keto diet is a low-carb diet that involves cutting sugar intake to less than 5% of your daily calories (less than 50 grams of carbs per day for most people) and increasing fat intake. This puts the body into a state of ketosis, where it burns fat more efficiently.

Keto-friendly veggies are those with leaves, such as all types of lettuce, spinach, and other greens. These vegetables are extremely low in carbs, making them excellent choices for a keto diet. They add bulk to your meals without drastically increasing the carb count.

Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. For example, one cup of kale provides 113 mg of vitamin K, which is about 94% of your daily recommended intake. Vitamin K is essential for bone health.

Other keto-friendly leafy greens include arugula, bok choy, mustard greens, Swiss chard, and cabbage. Herbs such as oregano and rosemary also add ample flavour to dishes with almost no carbs.

Leafy greens are also rich in vitamins and minerals, and antioxidants. For example, arugula is an excellent source of calcium, vitamin A, and vitamin C. Kale is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium.

In addition to leafy greens, other keto-friendly veggies include bell peppers, broccoli, Brussels sprouts, cauliflower, mushrooms, and tomatoes. These vegetables are low in carbs and high in nutrients.

When following a keto diet, it is important to limit starchy vegetables, such as potatoes, corn, and peas, as they contain higher amounts of carbohydrates.

Overall, keto-friendly veggies are those that are leafy and non-starchy. They are low in carbs and high in nutrients, making them excellent choices for a healthy keto diet.

Green vegetables are lower in carbs

Vegetables are an important part of a keto diet. They are nutrient-dense and can support good health and fitness goals. However, not all vegetables are created equal when it comes to carb content.

Green vegetables, especially those that grow above ground, tend to be lower in carbs and are generally the best options for a keto diet. Examples of low-carb green vegetables include:

• Spinach
• Lettuce
• Asparagus
• Cucumber
• Green pepper
• Kale
• Cabbage
• Broccoli
• Green beans
• Zucchini
• Avocado

These vegetables typically contain less than 5 grams of net carbs per serving, making them a good choice for those aiming for less than 20 grams of carbs per day. For instance, spinach has only 1.4 grams of carbs per 100 grams of leaves, while zucchini has 3 grams of net carbs per serving.

On the other hand, below-ground vegetables, also known as root vegetables, tend to contain more carbs. Potatoes, sweet potatoes, carrots, and onions are examples of root vegetables that are higher in carbs and should be consumed in moderation on a keto diet.

When following a keto diet, it is important to pay attention to portion sizes and overall intake, as even low-carb vegetables can cause you to exceed your daily carb limit if consumed in large quantities. Additionally, be mindful of concentrated forms of vegetables, such as juices and packaged foods, as these can also increase your carb intake.

In conclusion, green vegetables are a great option for those on a keto diet due to their lower carb content. By including a variety of these vegetables in your meals, you can ensure you are getting enough nutrients while staying within your carb limits.

Non-starchy vegetables are low-carb

Many non-starchy veggies contain high amounts of fibre, which is a carbohydrate itself. However, fibre doesn't break down into glucose, or sugar, in your digestive system like other carbohydrates do, so the fibre doesn't count towards your carbohydrate limits. This fact about fibre becomes important when reading labels because fibre is included in the grams of total carbs. Remember, take total carbs – fibre to determine how many carbs in the food count towards your carbohydrate goal.

Above-ground vegetables are generally lower in carbs and are usually the best keto options. Below-ground vegetables, also known as root vegetables, contain more carbs and aren't a great choice, especially potatoes and sweet potatoes.

Some examples of non-starchy, keto-friendly vegetables include:

• Spinach
• Lettuce
• Asparagus
• Avocado
• Cucumber
• Tomato
• Cauliflower
• Zucchini
• Green pepper
• Kale
• Olives
• Cabbage
• Eggplant
• Broccoli
• Green beans
• Brussels sprouts

These vegetables can be enjoyed in a variety of ways, such as roasted with olive oil, tossed in a simple stir fry or soup, or added to keto pizza.

Frequently asked questions