Keto-Friendly Veggies: What To Eat And What To Avoid

The ketogenic, or keto, diet is a high-fat, low-carb eating plan that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means that the diet restricts the number of carbohydrates a person can eat, and so not all foods are suitable for a keto diet, including some vegetables.

Vegetables form a large part of a keto diet, and it is important to know which veggies are the lowest in carbs. Above-ground vegetables are generally lower in carbs and are usually the best keto options. Leafy salad greens and other non-starchy vegetables are good options as they provide the body with the most antioxidant protection and fibre, while also being low in carbs.

Some of the best keto-approved vegetables include spinach, kale, cauliflower, zucchini, avocado, asparagus, cucumber, and mushrooms.

Above-ground veggies are best

When it comes to keto, above-ground vegetables are generally the best option. These veggies tend to be lower in carbs, which is key for staying in ketosis. Below-ground vegetables, or root vegetables, tend to have a higher carb content and should be consumed in moderation.

The simple rule to follow when choosing keto-friendly vegetables is to opt for those that grow above ground. This is because above-ground veggies, such as leafy greens, tend to be lower in carbs. On the other hand, veggies that grow underground, like potatoes and sweet potatoes, are higher in starch and carbs.

Best Above-Ground Veggies for Keto

Some of the best above-ground veggies to include in your keto diet are:

• Spinach: Spinach is extremely low in carbs and packed with nutrients like calcium and iron, and antioxidants. It's very versatile and can be eaten raw in salads, baked into chips, sautéed, or creamed.
• Asparagus: Asparagus is a great source of fiber and vitamins, and it has a very low carb count. It pairs well with high-fat sauces like hollandaise or béarnaise.
• Avocado: Avocados are technically a fruit, but they are high in healthy fats and low in net carbs. They are a great source of nutrients and can be sliced, mashed, or baked.
• Zucchini: Zucchini is a versatile vegetable that can be grilled, baked, or spiralized into low-carb zucchini noodles or "zoodles." It's a good source of potassium and vitamin C.
• Cauliflower: Cauliflower is low in carbs and high in vitamins and phytochemicals. It's a versatile veggie that can be used as a low-carb substitute for rice, mashed potatoes, or pizza crust.
• Broccoli: Broccoli is a great source of fiber and vitamins C and K. It's easy to add to stir-fries or steam, and it pairs well with cheese sauce or bacon.
• Green beans: Green beans are a tasty and nutritious side dish. They are a good source of vitamins C and K and can be roasted or steamed.

Recipe Ideas

• Keto Red Bell Pepper Filled with Creamy Eggs and Spinach
• Keto Air Fryer Zucchini Fritters
• Keto Asparagus Wrapped in Chili Spiced Bacon
• Keto Cauliflower Risotto
• Eggs with spinach, leeks, and Greek yogurt
• Cabbage rolls stuffed with cauliflower rice and beef
• Mushroom-baked eggs with tomatoes, thyme, and arugula

While it may take some adjustment to focus on above-ground veggies, the variety of options and their nutritional benefits make them a key part of a successful keto diet. By choosing these veggies and preparing them in keto-friendly ways, you can stay on track with your diet and still enjoy delicious and satisfying meals.

Root veggies are high-starch

Root vegetables are generally not recommended for a keto diet as they are high-starch. This means they contain a lot of carbohydrates, which are restricted on a keto diet. The keto diet aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

Root vegetables, or below-ground vegetables, tend to have more carbohydrates than above-ground vegetables. This is because they are naturally higher in starch, which is a type of carbohydrate. Starch is a complex carbohydrate that is made up of long chains of glucose molecules. When we eat starch, our bodies break it down into glucose, which is then used for energy.

Some examples of root vegetables that are high in starch and should be avoided on a keto diet include potatoes, sweet potatoes, carrots, parsnips, and beets. These vegetables can have between 6 to 19 grams of net carbohydrates per 100-gram serving. For comparison, keto-friendly, above-ground vegetables like spinach, lettuce, and zucchini typically have less than 5 grams of net carbs per 100-gram serving.

It's important to note that not all root vegetables are equally starch-dense. For example, onions and turnips have a lower starch content and can be consumed in moderation on a keto diet. Additionally, some above-ground vegetables, like peas and corn, are high in starch and should be avoided.

While root vegetables are generally not keto-approved due to their high starch content, there are exceptions and variations. For instance, some root vegetables with lower starch content can be included in small quantities, and cooking methods can also impact the starch content of vegetables.

Leafy greens are keto-friendly

Leafy greens are a keto dieter's best friend. They are extremely low in carbohydrates, which is the whole premise of the keto diet. The keto diet aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve this, the diet restricts the amount of carbohydrates a person can eat to 20-50 grams per day. This means that not all foods are suitable for a keto diet, and that includes some vegetables.

Leafy greens, however, are a great option for keto dieters. Spinach, kale, lettuce, arugula, bok choy, collard greens, mustard greens, Swiss chard, and cabbage are all keto-friendly. They are packed with vitamins and minerals and add bulk to your meals without increasing the carb count. For example, spinach is not only low in carbs, but it's also a great source of calcium and iron and contains antioxidants that can help prevent oxidative stress in the body. Similarly, kale is extremely low in carbs and dense in other important nutrients like vitamin A, vitamin C, and calcium.

In addition to leafy greens, other keto-approved vegetables include zucchini, cauliflower, broccoli, cucumber, asparagus, green beans, and celery.

Veggies with colour have more carbs

When following a keto diet, it is important to keep your carb intake to no more than 50 grams each day. Generally, keto-friendly veggies are those with leaves, such as lettuce, spinach, and other greens. These vegetables are usually grown above the ground and are lower in carbs compared to root vegetables.

While colorful vegetables are packed with vitamins and minerals, green vegetables tend to be lower in carbs than veggies with a lot of color. For example, green cabbage is lower in carbs than purple cabbage. Similarly, green bell peppers are lower in carbs than red or yellow peppers.

• Spinach: 1 gram of net carbs
• Lettuce: 2 grams of net carbs
• Asparagus: 2 grams of net carbs
• Avocado: 2 grams of net carbs
• Cucumber: 3 grams of net carbs
• Tomato: 3 grams of net carbs
• Cauliflower: 3 grams of net carbs
• Zucchini: 3 grams of net carbs
• Green pepper: 3 grams of net carbs
• Kale: 3 grams of net carbs
• Olives: 3 grams of net carbs
• Cabbage: 3 grams of net carbs
• Eggplant: 3 grams of net carbs
• Red pepper: 4 grams of net carbs
• Broccoli: 4 grams of net carbs
• Green beans: 4 grams of net carbs
• Yellow pepper: 5 grams of net carbs
• Brussels sprouts: 5 grams of net carbs

While tomatoes and peppers are colorful and have slightly higher carb content, they are still considered keto-friendly. However, be mindful of your portion sizes and overall carb intake when including these veggies in your keto diet.

Non-starchy veggies are nutritious

Non-starchy veggies are not only keto-approved, but they are also highly nutritious.

Vegetables form a large part of a ketogenic or keto diet. This is because keto diets restrict the amount of carbohydrates a person can eat, and instead, a person eats a high amount of fats and a moderate amount of protein.

Non-starchy veggies are low in net carbs but high in nutrients, making them excellent veggies to add to your keto meal plan. For example, green beans, cauliflower, and kale are keto-approved and highly nutritious.

Cauliflower, for instance, is a vegetable that's low in carbs but very high in vitamins and phytochemicals. Riced cauliflower also makes a great low-carb replacement for traditional rice. In 1 cup of chopped cauliflower, you’ll get 5.3 g of total carbs, 3.2 g of net carbs, 0.3 g of fat, and 2.1 g of protein.

Spinach is another keto-approved veggie that is very low in carbs and easy to incorporate into your meals. One cup of spinach contains 1.1 g of total carbs, 0.4 g of net carbs, 0.1 g of fat, and 0.9 g of protein. Spinach is also rich in calcium and iron and contains antioxidants, which can help prevent oxidative stress in the body.

Asparagus is another keto-friendly veggie that is low in carbs but high in nutrients. In 1 cup of asparagus, you’ll get 5.2 g total carbs, 2.4 g net carbs, 0.2 g fat, and 3 g protein. Asparagus also contains a high amount of iron, potassium, and vitamin C.

Zucchini is another keto-approved veggie that is low in carbs. It is also a good source of vitamin C, with 22 milligrams (mg) per serving.

In addition to these examples, other non-starchy veggies that are keto-approved and nutritious include broccoli, mushrooms, celery, arugula, cucumbers, cabbage, bell peppers, bok choy, eggplant, and more.

So, if you're following a keto diet, be sure to include a variety of non-starchy veggies in your meals to reap the nutritional benefits they offer while staying within your daily carb range.

Frequently asked questions