Consuming and embracing vegetables can be considered as the foundation of most healthy weight loss plans and this is especially true for the Keto eating plan. However, as is in life, too much of a good thing, like excess carbs, can be bad for you and hamper your ability to achieve Ketosis.
Doing any research into Keto will show you that all vegetables were not created equally, which is why not only eating vegetables but eating the right kind of veggies is important when making the change to Keto. It’s important to remember that achieving ketosis requires that you keep your total carbohydrate consumption to below 20g.
While all vegetables provide some or other kind of nutritional value, there are certainly those which are more carbo-loaded than others, and as such should be avoided.But instead of harping on ‘’what not to do ‘’ this article is going to give you some easy to find and prepare veggies that will only support your Keto journey in the healthiest way possible.
The Keto Vegetables worthy of your time
With a total of 4g of net carbs and the diversity in steaming and roasting dishes that can be made with broccoli, it certainly is a Keto fave.
Check any fitspo social media account and you are likely to see the regular meal of steamed chicken and broccoli as part of the ‘abs are made in the kitchen’ tribe.
Broccoli is one of the most proficient sources of getting your much-needed vitamin C and in fact 1 cup of cooked broccoli provides as much as an orange without of course all that dreaded sugar. It is also a great source of fiber which is absolutely vital when cutting your carb intake.
2. Red and Green Peppers
Roasting peppers in the oven is such an untapped option yet such an easy and wonderfully tasty way to incorporate this vegetable into your diet.
Contributing a measly 2.6g of net carbs to your daily limit, ketosis is easily attained while using this veggie to create nutritious, tasty and colorful meals. These peppers are loaded with vitamins including vitamin C, B6,E, and A.
As it is very high in fat it might not be wise to eat the entire avocado, however, at only 0.7g of net carbs per quarter cup, the avo is truly one of the powerhouses of the Keto diet.The avo is still a healthy fat though and you can find some amazing recipes on how to create Keto-friendly desserts with it , such as chocolate mousses.
Tomatoes have been linked to reducing the risk of heart disease and cancers such as prostate cancer in men and if that is not enough reason to go out and buy this veggie, well then, the fact that they only sacrifice 4g of your daily carb intake should be enough reason why.
They pair excellently with eggs for breakfast or as the colorful addition in your green salad.
No cooking needed, great cut into strips for a snack or sliced up in your salad and at only 2g of net carbs the cucumber is an easy, no-fuss way to get your daily veggies in.
In fact, some cucumber and the previously mentioned avocado, together make an exceptionally tasty, filling and keto-friendly salad. Never mind that it is also high in antioxidants and is very well known for its high water content.
And if you weren’t too sure and were hoping some of your favorite veggies were not in the no-go zone, a general list of the least keto-friendly veggies that should be avoided are:
Potatoes (obviously, and yes even Sweet ones and yams)
Anything more than a small number of onions
Most root vegetables.
In its simplest form, Keto requires you to maintain a low carb low sugar diet. In order to assure you are getting enough nutrition and not going hungry and being tempted to cheat, you will absolutely need to find a love for vegetables and then make the effort to choose keto-friendly vegetables.
They will pack on the nourishment, leaving you feeling satiated without risking your ketosis or falling off the wagon. Without much fuss, these vegetables are a source of vitamins and minerals , which you will be vital to maintain your energy levels in the place of carbs and sugars, and they achieve all of this without the added burden of impacting your waistline.
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