Celery On Keto: Friend Or Foe?

Celery is a keto-friendly food with several health benefits. It is low in net carbs, calories, and fats, and rich in dietary fibre, vitamins, and minerals. Celery is also minimally processed and free of harmful ingredients. It can be enjoyed in a variety of ways on a keto diet, such as with peanut butter, in salads, soups, or as a juice.

Celery is keto-friendly due to its low net carb count

Celery is a keto-friendly food due to its low net carb count. Net carbs are calculated by subtracting the grams of fibre from the total grams of carbohydrates. This means that the more fibre a vegetable has, the lower its net carbs.

According to the United States Department of Agriculture (USDA), 110g of celery (or about nine celery sticks) contains around 3g of carbs. This equates to 0.6g of net carbs per medium-sized stalk, or 1g of net carbs per 100g serving.

This makes celery a good choice for those on a keto diet, which typically involves limiting carb intake to 20-50g per day.

In addition to being low in net carbs, celery is also a good source of dietary fibre, which aids digestion and helps maintain stable blood sugar levels. It is also rich in antioxidants, vitamin C, and vitamin K, and has been associated with improved digestion, reduced inflammation, and better heart health.

Celery can be eaten on its own as a snack, or added to salads, soups, and stews. It can also be used as a dip for keto-friendly fillings, such as nut butter or cream cheese.

Celery is a good source of vitamins and minerals

Vitamin C is an antioxidant that helps protect cells, blood vessels, and organs from damage. It also supports a healthy immune system and aids in iron absorption. Celery is an excellent source of vitamin C, with 110 g of celery containing around 3 g of vitamin C.

Vitamin K is important for blood clotting and building healthy bones. A cup of chopped celery provides folate and vitamin K, which are both essential for forming red blood cells and effective blood clotting.

Folate, also known as vitamin B9, is necessary for the production of red and white blood cells and converting carbohydrates into energy.

Potassium is an essential mineral for maintaining healthy blood pressure and supporting heart health. Celery is a good source of potassium, which is especially important for those on a keto diet as it can help balance out the effects of higher sodium foods.

In addition to these vitamins and minerals, celery also contains smaller amounts of other nutrients such as vitamin A, calcium, magnesium, and iron.

The leaves of the celery plant are particularly nutritious and should not be discarded. They contain higher amounts of calcium, potassium, and vitamin C than the stalks.

Celery is a good source of dietary fibre

A cup of chopped celery contains 3 grams of carbohydrates, less than 1 gram of protein, and less than 1 gram of fat. Celery is also high in antioxidants, including flavonoids and vitamin C, which can help prevent cellular damage and reduce inflammation.

The fibre in celery can help support a healthy digestive tract and keep you regular. In addition, celery is a good source of prebiotics, which are a type of fibre that acts as food for the beneficial bacteria in the gut. Prebiotics can help promote the growth of these beneficial bacteria, which can improve digestion and overall gut health.

The high fibre content of celery can also help lower blood pressure. A 2016 Cochrane review suggested that people with a high fibre intake may have lower blood pressure than those on a low-fibre diet. The review called for further research to confirm these findings and to identify the precise impacts of different types of fibre.

Overall, celery is a good source of dietary fibre, which can provide several health benefits, including improved digestion, reduced inflammation, and lower blood pressure.

Celery is hydrating and rich in antioxidants

Celery is a hydrating and antioxidant-rich food that is compatible with the keto diet. It is a non-starchy vegetable with a high water content, making it a refreshing and crunchy snack.

The keto diet is a popular eating plan that involves drastically reducing carbohydrate intake, limiting it to 20-50 grams per day, and focusing on protein and healthy fats. This reduction in carbs puts the body into a state of ketosis, where it uses fat as its primary fuel source.

Celery is an excellent choice for those on a keto diet because it is low in net carbs, with only 1.2-2.4 grams of net carbs per medium stalk or 100-gram serving. This makes it a versatile vegetable to incorporate into keto recipes. It is also a good source of dietary fiber, which aids digestion and helps maintain stable blood sugar levels.

In addition to being low in net carbs, celery is rich in antioxidants, including beta carotene, which helps fight free radicals in the body. It is also a good source of vitamins C and K, and can contribute to your daily values for vitamin A, potassium, and folate.

The high water content in celery, at about 96%, also makes it a hydrating choice. This, along with its fiber content, makes it a good option for improving digestion and reducing constipation, which is a common side effect of the keto diet.

Overall, celery is a nutritious and hydrating food that is compatible with the keto diet. Its low net carb content and high water and fiber content make it a refreshing and healthy snack option.

Celery is a versatile vegetable that can be cooked in many ways

• Braising: Braising involves slow-cooking celery in a small amount of liquid, resulting in a tender and flavourful dish. The cooking broth reduces to a shiny glaze, while the celery remains slightly crunchy. This technique is a great way to mellow the flavour of celery and make it more palatable for those who are not fans of its raw taste.
• Sautéing: Sautéing celery in a pan with garlic, soy sauce or tamari, and rice vinegar creates a quick and easy side dish with a mild flavour. Sautéing helps to soften the celery slightly while retaining a pleasant crunch.
• Steaming: Steaming is considered the healthiest way to cook celery as it preserves the maximum amount of nutrients. Steamed celery is tender yet still retains its crunch, making it a nutritious addition to any meal.
• Stir-frying: Celery can be stir-fried with other ingredients such as beef, chiles, and dried tofu to create a tasty and hearty dish. This cooking method allows celery to absorb the flavours of the other ingredients and creates a satisfying texture contrast.

In addition to these cooking methods, celery can also be boiled, roasted, grilled, or pureed into a soup. It is a versatile vegetable that can be incorporated into a variety of dishes, making it a great option for those following a keto diet or simply looking to add more vegetables to their meals.

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