For most of us, eating healthy has always meant including lots of fruits and veggies in our diet. However, most fruits and some veggies include hidden sugars that can work against our weight loss goals. Here is our keto vegetables list.
On the Ketogenic diet, 5%-10% of your food should come from carbs. That means when sticking to a keto meal plan not all veggies are a good option. A cup of green peas has as much as 21 grams of carbs. One ear of corn has 25 grams. One medium carrot has six carbs. Most ground vegetables like leeks, squash, sweet potatoes, brown potatoes pumpkins, all contain a higher carb content and should be excluded from your keto meal plan.
When choosing low carb fruits and low carb veggies to incorporate into your meal plan, it’s important to note not only the carb content but the fiber. When calculating the net carb intake of your meal, remember that the fiber content is subtracted from the total carbohydrates. Here are a few keto staples to include in your weekly meal plan.
When it comes to keto friendly, low carb fruits the avocado is the first to make the list. Avocados have a high fiber content which brings their net carb output around 2g per 100 g of avocado. Avocados also contain Vitamin C and Iron while packing the high-fat punch needed to keep you going throughout the day. Not to mention the delicious creamy texture that leaves you wanting more.
Broccoli along with other members of the cruciferous family such as cauliflower is a low carb vegetable that is a great option when developing a keto meal plan. Broccoli has a great texture that when incorporated into a high-fat dish such as the classic cheesy broccoli is delicious and satisfying while helping you meet your daily macros. Not to mention a single cup is packed with as much vitamin C as an Orange.
Asparagus has much more going for it than just its low carb count. It contains lots of prebiotic fiber which feeds the healthy bacteria in your gut. A healthy gut biome is linked to weight loss and reduces the dangerous inflammation associated with a carb-rich diet. Plus, you can wrap it in bacon. Nothing’s better than that.
Fermented veggies such as pickles, olives, and kimchi also help to foster a healthy gut biome. All these veggies average out at less than one carb per serving. If you find that the late-night snack cravings are too much for you, these fermented options are full of flavor. Fermented spicy cabbage or Kimchi adds flavor and crunch to any meal.
Zucchi is low carb vegetable with a naturally mild flavor that makes it versatile on the plate. Many of us on the Keto diet find that zucchini can work as a substitute for many empty carb alternatives. Zucchini noodles work great as a pasta alternative. Thinly sliced zucchini is an excellent substitution for the tortillas in enchiladas.
Leafy greens are a big “yes, please” on a low carb diet. Incorporating as much spinach into your low carb meal plan means a big boost in protein, fiber, iron, calcium, and the list goes on and on. Bulk up any weekly meal prep with a handful of spinach or a fatty side of creamed spinach at dinnertime.
There is extensive research that suggests adding a little spice to your diet can have appetite reducing effects, namely curbing sugar cravings. While chili peppers and jalapenos can be on the higher end of the carb scale, used in moderation, can give your metabolism the boost it needs.
Other Moderate Use Fruits and Veggies
There are some vegetables whose high carb count means you’ll want to use sparingly in your weekly meal prep. Fruits and veggies like bell peppers, jalapenos, onion, mushrooms, berries, and tomatoes can add color, flavor, and much-needed excitement to your low carb meal plan. Though, it’s essential to monitor their use so as not to surpass your daily carb count. Keep in mind that radishes and cucumbers are also great options when you’re looking for that satisfying crunch, without all the hidden sugars.
Often when we are restricted, we become our most creative selves. Switching to a low carb diet can be challenging, but it’s a great opportunity to branch out and try that new low carb vegetable that you have never seen before. Or, determine how many different ways you can prepare a zucchini. Instilling variety makes sticking to a low carb meal plan more exciting and ultimately you, more successful in reaching your health goals.