The goal of the keto diet is to create a glucose deficit so that the body utilises fat to create energy, which results in burning the visceral and peripheral fat reserves. This can be done by minimising the intake of food groups that produce more glucose than the body needs to maintain healthy blood sugar levels. The liver breaks down fats to generate ketones, which the body produces during this state. Instead of restricting calories, you will restrict carbohydrate intake in this type of diet. Including keto diet vegetables forms a healthy ketogenic diet as vegetables are low in calories but packed with fibre, essential vitamins, minerals, and phytonutrients.
Keto diet vegetables are rich in micronutrients and fibre. Avoid veggies that are rich in carbs like potatoes, corn, carrots, beets, and squash. However, there is no restriction on the portion of non-starchy veggies consumed.
Preferred Keto Diet Vegetables
Vegetables that are low in carbs and starch but are rich in micronutrients and fibre fall under the category of keto friendly vegetables. Below is a list of vegetables for keto diet.
1. Celery
Every 100 grams of celery contains 2.97 grams of carbohydrates. It contains essential nutrients like calcium and potassium while being low in calories. Celery can be added to salads.
2. Asparagus
Every 100 grams of asparagus contains 3.88 grams of carbs. It is also rich in potassium, iron, and vitamin C. Asparagus can either be eaten raw or included in a variety of recipes.
3. Tomatoes
Tomatoes have only 3.89 grams of carbs and 1.29 grams of fibre and net at 2.69 grams of carbs for every 100-gram serving. Tomatoes can be eaten raw with a dash of salt and pepper, added as toppings to salads, or cooked into delicious soups.
4. Radicchio
Every 100 grams of radicchio contains 4.48 grams of carbs. Its leaves are sturdy and can be used as lettuce wraps. Radicchio can either be eaten raw or added to different recipes. It can also be grilled.
5. Arugula
Arugula, a green leafy vegetable, has 3.65 grams of carbs for every 100-gram serving. It is also rich in folate, calcium, Vitamin A, Vitamin K, and Vitamin C. It can be cooked into stews, sauces, or soups. It can also be included in salads.
6. Radish
Radish is a very tasty and nutritious vegetable. It can be eaten raw with a dash of salt and pepper. It makes a great addition to salads as well. Every 100 grams of radish contains 3.4 grams of carbs.
7. Alfalfa Sprouts
Made from alfalfa seeds, these sprouts make delicious salad toppings. Every 100 grams of alfalfa has 2.1 grams of carbs.
8. Cauliflower
Only 2.97 g of carbs are found in 100 g of cauliflower, which has just 4.97 g of carbs and 2.0 g of fibre. You can prepare its florets as a pleasant and low-carb substitute for rice or other grains in addition to enjoying the florets.
Simply use a food processor to grate it, and then serve it cooked or raw. It can be a separate dish or be combined with other veggies and proteins.
9. Zucchini
Zucchini can be a great alternative to pasta, with just 3.11 grams of carbs for every 100-gram serving. You can use a spiralizer or a serrated peeler and convert it into noodles to make a low-carb pasta substitute. You can also make thin slices of zucchini and layer them with other vegetables and sauce to prepare a low-carb lasagna.
10. Broccoli
It is a cruciferous vegetable rich in nutrients. Raw broccoli has 6.64 grams of carbs and 2.6 grams of fibre, with net carbs of 4.04 grams for every 100-gram serving. You can steam it and combine it with salads, or you can include it in stir-fried vegetables.
11. Iceberg Lettuce
This is a very popular keto diet vegetable, though it could be more nutritious. Every 100 grams of lettuce has 2.9 grams of carbs. You can include it with other low-carb veggies to make a wholesome, nutritious salad.
12. Cucumber
Cucumbers are hydrating, refreshing, and nutritious. Including cucumbers in salads makes them more delicious. Peeled cucumbers contain 2.16 grams of carbs, and unpeeled ones contain
3.63 grams of carbs, which is still considered low.
13. White Mushrooms
Every 100 grams of mushrooms contains 3.26 grams of carbs. They also contain protein, Vitamin D and selenium.
14. Spinach
You can load yourself with big portions of spinach as every 100 grams of spinach contains only 3.63 grams of carbs, i.e., 1 cup of spinach will have only 1 gram of carbs.
15. Cabbage
As a vegetable, cabbage has minimal carbs and comes packed with fibre, and Vitamins K and C. It has 3 grams of carbs for every 100-gram serving. The leaves can also be used as a substitute for sandwich bread, tortillas, tacos and pita bread.
Keto Recipes
Here are some keto recipes you can try with the keto diet vegetables:
1. Broccoli Spinach Soup
This is a creamy soup that is rich and wholesome. It is a vegetarian, nut-free, and gluten-free soup.
Ingredients:
- Organic fresh green broccoli with sturdy stems
- Spinach
- Onions
- Garlic
- Vegetable broth
- Milk
- Cheese
- Butter
- Pepper and salt for seasoning
Method:
- Melt butter in a saucepan over medium-high heat. Add chopped garlic and saute for a minute.
- Add chopped onions and saute them till they are translucent.
- Add broccoli florets and saute for 2 minutes. Add vegetable broth or cold water and mix well.
- Cover and cook broccoli till they are tender. It may take about 2 to 3 minutes.
- Then add spinach, cheese, milk, salt and pepper. Stir well and boil it for some time.
- At this stage remove from the stovetop and allow to cool.
- When cool, blend it to a smooth paste in a mixer.
- Adjust the seasoning as per taste.
- If you feel the soup is too thin, you can add cornflour slurry into the soup and boil it for some time.
Reheat and serve it with toppings as per your choice.
2. Keto Salad Bowl
This salad is full of keto friendly vegetables that are both fresh and roasted. It has the crunchiness of raw vegetables and walnuts with the creaminess of avocados.
Ingredients:
- Asparagus: 120 grams (1 bunch)
- 1 medium-sized Red bell pepper: 120 grams
- 1 small zucchini: 118 grams
- 2 tbsp virgin olive oil or ghee
- 2 cups mixed lettuce leaves: 60 grams
- 2 cups fresh spinach; 60 grams
- ½ cup finely chopped purple cabbage: 35 grams
- Celery- 2 medium stalks finely chopped: 80 grams
- 1 avocado: 200 grams
- ½ cup parsley leaves
- 1/4th cup walnut finely chopped: 29 grams
Salad dressing preparation:
- 3 tbsp extra virgin olive oil
- 2 tbsp apple vinegar cider
- 2 tsp Dijon mustard
- 2-3 drops of liquid stevia if desired
Method:
- Preheat the oven to 200 degrees C.
- Chop the vegetables. Deseed bell pepper and cut the ends off the asparagus before chopping.
- Arrange the vegetables in a baking tray and drizzle olive oil. Mix them well until they are fully covered with oil.
- Cook for 18 to 20 minutes till the vegetables start browning at the edges. Set aside to cool.
- To make the salad dressing add all the ingredients in a bowl and shake them well to mix.
To make the salad bowl, transfer all the veggies into a bowl and drizzle them with the salad dressing. Serve immediately.
Conclusion
Keto diets are low-carb, high-fat eating plans that make the body use fat for energy rather than carbohydrates. This indicates that people must consume little carbohydrates each day in order to bring their bodies into the ketosis state.
Even though they are a beneficial component of any diet, some vegetables have too many carbohydrates to be used in a ketogenic diet.
In order to avoid exceeding their daily carbohydrate limit and keeping their body from remaining in ketosis, a person should include keto diet vegetables along with their other low-carb foods in the keto diet.
