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Home / Fitness and Health / The 11 best keto-friendly vegetables you will not let kick out of the ketosis

The 11 best keto-friendly vegetables you will not let kick out of the ketosis



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Let's make one thing clear: Vegetables are good for you, YOU SHOULD EAT VEGETABLES, but if you are extremely restrictive Asking for a keto diet that calls for a high-fat and low-carbohydrate diet plan may help you avoid certain high-carbohydrate vegetables that may be able to distract you from ketosis.

Even if vegetables are among the most nutritious things you can eat There are a few starchy and carbohydrate-rich products that can definitely put off your keto diet – even in a very small portion. (We'll look at potatoes, sweet potatoes, and carrots.)

Instead, fill your plate with these keto-friendly vegetables, all of which have only a few grams of carbohydrates and give your meal some shine!

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1 [19659009] Pumpkin

That's right, this orange-colored vegetable is approved in moderate amounts for ketosis. "Do not put pumpkin in a category that is only intended for autumn! Pumpkin puree contains little carbohydrate and is a good source of fiber, "says Maggie Michalczyk, MS, RD. Plus, it's a great ingredient for keto-compliant desserts if you want something sweet and satisfying. There are 7 grams of net carbohydrates per ½ cup serving.

2

Kale

"This super green is one of the few vegetables that is a good source of protein (3 grams per cup) and it's also carbohydrates and rich in other nutrients like vitamins A, C and K", says Michalczyk. It's very versatile – you can use it for omelets, keto air fryer kale chips, salads, soups and more. It only has 3.4 grams of net carbs per cup.

3

Spinach

"Another very green spinach is filled with vitamins A, C, calcium and iron. It is very low in carbohydrates and is an amazing addition to any meal, "says Michalczyk. It's a great vegetable that you'll always have in hand for light meals during the week if you have time. A cup has only 2.5 grams of net carbs.

4

Peppers

Use these multicolored peppers in a variety of ways. B. in stir-fries, eggs and fajitas or as a spoon for keto spreads. Michalczyk states that they are "full of vitamin C and potassium, which is particularly suitable for active bodies." There are 5.9 grams of grams hacked per half cup.

5

Rocket

Do not underestimate this power green and reserve it just for garnish. "This peppery green is a bit different from kale and spinach, but it's also low in carbohydrates and rich in nutrients. It's also a good source of folic acid, calcium, potassium and magnesium, which are great for your blood pressure, "says Michalczyk. A full cup contains 0.4 grams of net carbs.

6

Zucchini

"This summer squash is a perfect substitute if you want noodles but stick to the keto diet," says Michalczyk. Spiral it, and you may not even know the difference – especially if you have a flavored dressing and some meatballs on it. "It's filled with vitamins C, A and calcium and low in carbohydrates," she says. There are only 3 grams of net carbs per medium sized zucchini.

7

Broccoli

With only 2 grams of net carbs per ½ cup, broccoli is a staple diet that should be a staple diet, says Suzanne Dixon, RD. It's rich in fiber and protein to keep you full, and you can use it for just about anything – stews, soups and keto preparations of your favorite foods like casserole.

8

Cauliflower

Cauliflower has a similar nutritional profile to broccoli. It's also a great cruciferous vegetable when it comes to keto, says Dixon, as it has 1.5 grams of net carbs per half-cup. It's pretty mild in taste, but that's the beauty of it, because you can match it to whatever you prepare with the right spices and sauces.

9

Celery

Use the high water content of celery to prevent dehydration, which is often associated with keto. With just 1 gram of net carbohydrates in a large stalk, this is a great addition to soups or crudité for a dip (or with nut butter on top of it), says Dixon.

10

Cabbage is delicious when stuffed into keto-fajitas, used in soups or made into coleslaw with a rich, creamy, high-fat, keto-friendly dressing. Dixon [2]

11

Asparagus

Asparagus [2] contains only 2 grams of net carbs per cup, so you can eat a lot without falling out of the ketosis The cup is cut small and it is very versatile says Dixon. This green vegetable is rich in fiber and folic acid. Add it to stir-fries, grill it or use it in your slow cooker for savory stews.

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