The 8 Best Vegetables to Eat on Ketogenic Diet
Most of the people believe that following a ketogenic diet is not an easy thing to do. That’s mainly because they need to be restricted to some specific food items. As a result, they think that they don’t have too many food options available out there to consider about as well. If you think like that, you are mistaken. That’s because a large number of excellent food items, including vegetables are available for the people who follow ketogenic diet plans to consume. In fact, vegetables are playing a major role behind the low carb diet plans.
However, all vegetables that exist out there in the world will not be in a position to help you achieve the ketogenic state and remain in the ketogenic state. That’s where you need to get to know about the best vegetables that are available for your consumption while following a ketogenic diet. Below mentioned is a list of such great food items available for your consumption.
Table of Contents
1. Broccoli
Broccoli can be considered as a low carb vegetable, which is available all around the world. Hence, people who are looking forward to follow a keto diet are strongly encouraged to go ahead and take a look at Broccoli. The amount of carbs that you will be able to get out of Broccoli is extremely low. In other words, a single cup of this vegetable would contain around 4 grams of carbs. On the other hand, Broccoli can be considered as a vegetable that is packed with Vitamin C.
Broccoli is recommended for the individuals who are dealing with the negative effects associated with type 2 diabetes as well. That’s because Broccoli has got the ability to reduce the insulin resistance among such patients. On the other hand, Broccoli can deliver enhanced protection to the individuals against several types of cancer. Hence, Broccoli can be considered as a stable vegetable available for any person following a ketogenic diet to consume.
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2. Asparagus
Just like broccoli, a single cup of Asparagus contains only 4 grams of carbohydrates. Therefore, you can also think about adding this vegetable into your diet while following a ketogenic diet plan. You will be able to consume Asparagus as one of the side dishes as well. Or else, it is possible for you to wrap Asparagus in bacon and enjoy. You can also chop or grill Asparagus and enjoy with a great taste. According to healthcare professionals, Asparagus is an excellent source of Vitamin A, Vitamin C and Vitamin K. It can provide a tremendous assistance to your brain health and help you minimize anxiety in an effective manner.
3. Mushrooms
People prefer to spice up boring dishes with the assistance of Mushrooms. If you take a single cup of Mushrooms, you will only be able to discover 1 gram of carbohydrates in it. Hence, it can be considered as a perfect vegetable available for all people who follow a ketogenic diet to consume. The best thing about Mushrooms is their versatility. You will be able to use Mushrooms in order to enhance the greatness of any food that you consume.
On the other hand, you will be able to prepare a variety of dishes with the help of mushrooms as well. Mushrooms have been able to receive a lot of attention because of their anti-inflammatory properties. If you are a person who is dealing with the negative consequences associated with inflammation, you must go ahead and consume mushrooms. Then you will be able to get rid of inflammation, while remaining in the ketogenic state.
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4. Zucchini
Zucchini can be considered as the most popular summer squash that is being used on ketogenic diet. It is possible for you to find Zucchini being used in the Zoodle dishes, as an excellent replacement to noodles. However, you need to be extremely careful about the squash types that you need to consume. You must only stick to Zucchini as it provides the lowest amount of carbs that you can discover among all squash types. In a cup of Zucchini, you can only find 3 grams of carbohydrates. On the other hand, Zucchini is an excellent vegetable that can cater the Vitamin C requirements of your body. Hence, you will be able to go ahead and try it out without keeping any doubt in mind.
5. Spinach
Spinach has also received a lot of attention among people in today’s world as a vegetable that is ideal for the people who follow ketogenic diet plans to consume. In a cup of Spinach, you can only find 3 grams of carbohydrates. Hence, you will be able to go ahead and consume Spinach without keeping any doubts or second thoughts in mind. It can provide a tremendous assistance to your body with retaining the state of ketosis. You will be able to prepare amazing dishes with the help of Spinach as well. For example, you will be able to prepare egg white spinach omelette for your breakfast. This recipe is very good option for your breakfast. Hence, you will be able to go ahead and try it out without getting bored.
Apart from the ketogenic properties, Spinach has got the ability to provide protection to your heart as well. When you make it a habit to consume Spinach on a regular basis, you will be able to minimize the occurrence of heart diseases. In addition, you will be able to minimize eye diseases as well. That’s because Spinach is in a position to provide a variety of vitamins as well as minerals for the people to consume.
6. Avocado
Some people call Avocado as a vegetable, whereas others consider it as a fruit. It can be consumed instead of vegetables without keeping any doubt in mind. It can also be included into the list of best vegetables available for your consumption while following a ketogenic diet. A cup of Avocado will only be able to add 3 grams of carbohydrates to your body. Hence, you will be provided with the opportunity to retain the state of ketosis without worrying over anything.
Another great feature about Avocados is that they are high in monosaturated fasts. Therefore, you will be provided with an excellent assistance when you are trying to get rid of unhealthy fats found within your body. It is also identified as an excellent source available for you to get your Vitamin C requirements catered.
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7. Cauliflower
If you take a look at the list of unique dishes that are available for your consumption while following a ketogenic diet, you will be able to see Cauliflower holding a prominent place. It is possible for you to go ahead and use Cauliflower for a variety of applications. Casseroles, keto pizza, wraps and mashed potatoes hold a prominent place out of them. In other words, you will never get bored by the number of dishes that you will be able to prepare with the help of Cauliflower. In a cup of Cauliflower, you can only get 2 grams of net carbohydrates. This vegetable is rich in Vitamin C and Vitamin K as well. On the other hand, people who consume Cauliflower on a regular basis will be able to minimize their chances of getting cancers and heart diseases as well.
8. Bell Peppers
Bell Peppers can be considered as one of the most colorful vegetables available for your consumption. It is widely being used when preparing dishes. The best thing about Bell Peppers is their nutritional value. If you are a person who is suffering from inflammatory diseases, you are strongly encouraged to go ahead and include Bell Peppers in your meals. The excellent anti-inflammatory properties found in Bell Peppers can provide a tremendous assistance for you to overcome the health conditions. On the other hand, people who are following ketogenic diet plans can also go ahead with it. That’s because a cup of Bell Peppers can only add up to 6 grams of carbs. Hence, you will be able to retain the state of ketosis effectively.
CONCLUSION
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Leafy Greens | Eggplant | Leek |
| Collard Greens | Carrots | Sweet Potatoes |
| Kale | Bell Peppers | Ginger |
| Romaine | Onions | Potatoes |
| Spinach | Brussels Sprouts | Beets |
| Mustard Greens | Broccoli | Corn |
| Arugula | Fennel | Pumpkin |
| Bok Choy | Jicama | Winter Squash |
| Swiss Chard | Spaghetti | |
| Cauliflower | Artichoke | |
| Asparagus | Butternut | |
| Celery | ||
| Broccoli Rabe | ||
| Sprouts | ||
| Mushrooms | ||
| Alfalfa | ||
| Cucumbers | ||
| Bean | ||
| Zucchini | ||
| Summer Squash |
As you can see, a large number of ketogenic vegetables are available for your consumption while following a ketogenic diet. Hence, you will never get bored when you are preparing dishes to retain the state of ketosis. You can go ahead and try out these veggies and experience all benefits that come along with ketosis.
