Veggies And Keto: Friends Or Foes?

Vegetables are a great source of vitamins, minerals, and fiber, but not all veggies are created equal when it comes to the keto diet. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. So, will veggies break keto? The answer is, it depends on the vegetable.

Above-ground vegetables, such as bell peppers, spinach, asparagus, and cauliflower, tend to be lower in carbohydrates and are generally considered keto-friendly. On the other hand, below-ground vegetables, also known as root vegetables, like potatoes and sweet potatoes, contain more carbohydrates and are not ideal for a keto diet. Starchy vegetables, including corn, green peas, and potatoes, should also be limited or avoided on keto.

When following a keto diet, it's important to monitor your daily carbohydrate intake, which is typically restricted to 20-50 grams per day. This means that while some vegetables are off-limits, there are still plenty of veggie options to choose from. Non-starchy, low-carb vegetables such as celery, zucchini, mushrooms, and leafy greens like lettuce and arugula are excellent choices for those on the keto diet.

Veggies with the fewest carbs

A ketogenic (keto) diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates. The keto diet is high in fat, moderate in protein, and very low in carbohydrates.

Vegetables contain starch, a type of carb, but many are considered low-carb and are therefore suitable for a keto diet.

• Watercress: 0.1g of carbs per serving
• Rocket/Arugula: Nutritional value not given
• Button mushrooms: 0.3g of carbs per serving
• Cavolo nero (black kale): 1.3g of carbs per serving
• Curly kale: 1.4g of carbs per serving
• Lettuce: 2.97g of carbs per 100g
• Celery: 2.97g of carbs per 100g
• Courgette: 1.4g of carbs per serving
• Spinach: 1.6g of carbs per serving
• Fennel: Nutritional value not given
• Asparagus: 2g of carbs per 100g
• Aubergine/Eggplant: 2.2g of carbs per serving
• Broccoli: 3.2g of carbs per serving
• Savoy cabbage: 4.1g of carbs per serving
• Brussels sprouts: 4.1g of carbs per serving
• Cauliflower: 4.4g of carbs per serving
• Radishes: 3.4g of carbs per 100g
• Avocado: 8.64g of carbs per 100g

It's important to note that the carb content of vegetables can vary depending on how they are prepared and cooked. Additionally, some parts of the vegetable may have a higher carb content than others, such as the florets of broccoli having fewer carbs than the stalks.

Above-ground vs. below-ground veggies

The general rule of thumb is that veggies that grow above ground are OK to eat on keto, while those that grow underground are not. Above-ground vegetables are usually lower in carbs and are the best options for a keto diet. Below-ground vegetables, also known as root vegetables, tend to contain more carbs and are not a great choice, especially potatoes and sweet potatoes.

However, there are some exceptions to this rule. For example, corn grows above ground but has a high carb content and can quickly kick you out of ketosis. Peas also grow above ground but are not keto-friendly due to their high starch content. On the other hand, onions and jicama are below-ground vegetables that are considered OK for keto diets in moderation.

So, when it comes to above-ground vs. below-ground veggies for keto, it's generally safer to go for above-ground options, but it's important to be mindful of exceptions like corn and peas.

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

And some below-ground veggies to avoid or limit on keto:

• Potatoes
• Sweet potatoes
• Parsnips
• Carrots
• Beets

Starchy veggies to avoid

Starchy vegetables are best avoided when following a keto diet. These include root vegetables like potatoes, sweet potatoes, and carrots, as well as corn, peas, and butternut squash. These starchy veggies are high in carbohydrates and can hinder your body's ability to reach ketosis, which is crucial for the keto diet to be effective.

• Potatoes: A staple in many diets, potatoes are a definite no-go on keto. A large Russet potato contains about 64.1g of carbohydrates.
• Sweet Potatoes: Even though they are considered healthier than regular potatoes, sweet potatoes still have a high carb count, with around 26.2g of carbs per 113g sweet potato.
• Corn: Whether consumed alone or in a pre-packaged food product, corn is high in carbs and can spike your blood glucose levels. One cup of corn contains 41g of carbohydrates.
• Carrots: Carrots are often touted as a healthy diet food, but they are relatively high in sugar compared to other vegetables. 100g of carrots (about 10 baby carrots) contain 8.2g of carbohydrates.
• Peas: Green peas, often used as a side dish or in carbonara, have a higher carbohydrate count than other green vegetables. Half a cup (85g) of unsalted peas contains about 10.7g of carbohydrates.
• Butternut Squash: This type of squash should be avoided on keto due to its high carb content.
• Parsnips: With a net carb count of 13g per 100g serving, parsnips are another starchy vegetable to avoid on keto.

Remember, the goal of the keto diet is to keep your body in a state of ketosis, where it burns fat for energy instead of carbohydrates. By avoiding these starchy vegetables and choosing low-carb, above-ground veggies instead, you can stay on track with your keto diet and reap the potential weight loss benefits.

Keto-friendly veggies

Vegetables are a large part of a ketogenic, or keto, diet. This is because the keto diet is high in fat, moderate in protein, and very low in carbohydrates. The keto diet aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

People following a keto diet usually try to limit their daily carb consumption to 50 grams per day. Therefore, keto-friendly veggies are those that are low in carbohydrates.

• Celery: Very low in carbohydrates and a good source of calcium and potassium.
• Zucchini: Rich in vitamin C and also contains phosphorus and potassium.
• Mushrooms: Hearty vegetables packed with potassium.
• Romaine Lettuce: Rich in beta-carotene and vitamin K.
• Radishes: A good source of vitamin C and add a nice crunch to salads.
• Cucumber: A good source of vitamin K.
• Spinach: A plant-based source of calcium and iron, and also rich in antioxidants.
• Arugula: High in folate and vitamin K, and adds a peppery flavor to salads.
• Asparagus: A good source of iron, potassium, and vitamin C.
• Tomatoes: A good source of vitamin C, and also contain phosphorus, potassium, and calcium.
• Kale: A nutrient powerhouse, providing a good source of calcium and vitamin C.
• Bell Peppers: Delicious as a snack and make an excellent topping for salads and eggs.
• Cauliflower: A cruciferous vegetable with several nutrients, including calcium, phosphorus, and potassium.
• Eggplant: A hearty vegetable that makes a great substitute for meat.
• Broccoli: Rich in vitamin C and also contains calcium and potassium.
• Cabbage: Can be enjoyed raw or cooked, and contains potassium, calcium, and phosphorus.
• Green Beans: A good source of vitamin C and vitamin K.
• Brussels sprouts: Provide phosphorus and potassium.

When choosing keto-friendly veggies, remember that above-ground vegetables are generally lower in carbs and are usually the best options. Root vegetables, on the other hand, tend to be higher in carbs and are not ideal for a keto diet.

Health benefits of keto veggies

Vegetables are an essential part of a healthy diet, and that includes when following a keto diet. While some vegetables are too high in starch to be enjoyed while sticking to keto, many veggies are considered low carb. Here are some of the health benefits of keto-friendly veggies:

Weight Loss

Vegetables that are low in carbohydrates can help those following a keto diet stay in ketosis, which is a state in which the body burns fat for energy instead of carbohydrates. This can lead to weight loss.

Nutrient-Dense

Keto-friendly vegetables are nutrient-dense, meaning they contain many essential vitamins, minerals, and antioxidants. For example, kale is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium, while broccoli is rich in vitamin C, calcium, and potassium.

Heart Health

Some keto veggies have been linked to improved heart health. Avocados, for instance, have been found to improve heart health risk factors, including lower levels of LDL (bad) cholesterol. Bell peppers also have anti-inflammatory, antidiabetic, and antimicrobial properties and are packed with vitamins A, C, and E.

Cancer-Fighting Properties

Certain keto-friendly vegetables have been associated with a reduced risk of certain types of cancer. A 2017 study found that eating more cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts may lower the risk of certain cancers and heart disease.

Improved Bone Health

Vegetables like arugula and kale, which are rich in vitamin K, can help strengthen bones and reduce the risk of fractures. Vitamin K is an essential nutrient for bone health.

Brain Health

Keto veggies like spinach have been linked to improved brain health. A 2018 study found that eating green leafy vegetables helped slow the progression of cognitive decline in older adults.

Digestive Health

Low-carb vegetables are often high in fiber, which is essential for digestive health. For example, asparagus is a good source of fiber, and cauliflower, a versatile low-carb vegetable, can also help keep you regular.

Immunity Boost

Many keto-friendly vegetables are rich in vitamin C, which helps support the immune system. Bell peppers, broccoli, and tomatoes are all excellent sources of this nutrient.

Eye Health

Keto veggies like kale and spinach can help support eye health. They are rich in vitamin A and other nutrients that promote eye health.

Anti-Inflammatory Effects

Several keto-friendly vegetables have anti-inflammatory properties. For instance, the flavonoids in broccoli can help fight inflammation, while kale can help reduce inflammation throughout the body.

Frequently asked questions