All veggies are important for consumption but as a person looking into healthy weight control, there’re some lowest carb vegetables you can eat on a keto diet.
The keto diet severely limits your intake of fruits and certain vegetables that are high in carbs.
On a strict ketogenic diet, with fewer than 5% of calories from carbs, it’s important to know which veggies are the lowest in carbs, particularly if your target is to consume fewer than 20 grams of carbs per day.
Slightly higher-carb vegetables like bell peppers (especially red and yellow ones), brussels sprouts, and green beans to stay under 20 grams of carbs a day, a medium-size pepper has 4-7 grams of carbs.
Recently, I wrote on low carb fruits you can eat on a keto diet if you want to maintain healthy weight management or considering a weight loss program.
You need to also know that you don’t have to embark on a ketogenic journey before you decide to eat low carb veggies. Sometimes, I deliberately eat low carb fruits and veggies when I feel the need to shed some carbs off my body.
The following are healthy lowest carb vegetables you can consider on a low carb diet with about or less than 5% of calories from carbs.
1. Lettuce
Lettuce is one of the lowest carbs vegetables you can eat in the keto diet. Compared to other leafy veggies, lettuce is less concentrated but very high in water content.
It is also important to know about some of the amazing health benefits of lettuce which makes it one of the low-carb veggies you can eat on a keto diet.
A. Low amount of calories
Lettuce helps you lose excess pounds of unhealthy fat due to its low amount of calories. 100 grams of lettuce only contain about 14.8 calories. If you are already on a keto diet, Lettuce is your go-to veggies.
B. Zero Cholesterol
Lettuce is one of the low carb veggies you can eat in a keto diet because it has zero cholesterol. Its leaves also contain both saturated and unsaturated fat.
C. Contains high water
Lettuce contains a very high percentage of amount up to ninety-six percent which makes it more filling when you consume it.
You can enjoy lettuce when you add it to your green salad, burger, juice, and other delicious less fatty meals.
2. Cucumber
Raw cucumbers are one of the best vegetables to consume on a keto diet. 100 grams of sliced cucumbers contain only 2 grams of carbs. With 1 gram of fiber, this amount provides about 1 gram of net carbs. They’re 96% of water and are close to calories free vegetables.
They’re relatively low in carbs and are an excellent source of vitamin K. Moderation is the key when you’re on a Keto diet, do not eat too much so as not to interfere with your daily carbs target.
3. Mushrooms
Mushrooms are one of the healthiest vegetables to consider on a keto diet. They’re low in carbs, calories, and fat. They contain a small amount of fiber, they’re rich in potassium, magnesium, zinc, and folate.
This is beyond the taste. Mushrooms are highly nutritious and contain low carb especially for the replacement of other proteins in a meal. You can use mushrooms for fried eggs or burger bases.
The amount of vitamins B and zinc it contains helps break down the storage of fats in the body. It also contains antioxidants that can help fight cancerous cells and other chronic diseases.
4. Cabbage
Cabbage is delicious when used in soups, or made into coleslaw with a rich, creamy high-fat dressing that’s keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.
Check on this best cabbage soup recipe you can enjoy while on a Keto diet. You can enjoy as many plates of cabbage soup as you desire until you’re full.
5. Broccoli
It is good to know that broccoli is one of the lowest carb vegetables you can eat in a keto diet due to its several nutrients such as vitamin C, calcium, and chromium. More so, broccoli has a low amount of calories, about ninety percent of water, and other supporting nutrients that aid weight loss and improve the keto diet.
Looking for what to swap for pasta, rice, or potatoes? Broccoli is the best option. You can steam it, fry in butter, drizzle in cheese sauce, or even roast with bacon and enjoy.
Broccoli has been discovered to be a good source of good carb and high in fiber which promotes easy digestion, prevents constipation, reduces low blood sugar, and limits excess eating. This vegetable is very healthy for keto dieters.
Some of the ways you can enjoy this vegetable are by steaming, souping, and mixing them in salads.
6. Zucchini
People mistake zucchini for cucumber because of their shapes. Zucchini is one of the low carb veggies you can eat in a keto diet if you are undergoing a keto or weight loss program.
Another vegetable that contains zero fat is zucchini including its high content in water. This vegetable also contains fiber, vitamins B6, riboflavin, folate, C, and K, and minerals, such as potassium and manganese. Some people refer to it as summer squash.
This nutrient-dense vegetable is one of the very good low carb veggies you can eat in a keto diet will make you feel full for a long time, eat less especially all those unhealthy foods that you are avoiding and then help you achieve your aim finally.
There are many ways you can eat and enjoy zucchini. One of them is including it in your daily meals as a side dish, grated, or diced veggie.
7. Spinach
This vegetable contains extremely low carbs which can be used raw in salads or converted into baked chips.
Spinach is one of the low carb veggies you can eat in a keto diet. I so much like spinach in my meals. Don’t be amazed that it also tastes great when made as juice. The first time I did was a blend with other fruits but the unique taste of spinach cleared my doubt of taste and its health benefits.
Spinach will provide you enough insoluble fiber necessary to keep you full longer and the calories will not get absorbed in the body.
8. Asparagus
Asparagus has just 2 grams of net carbs per 1 cup chopped, and it is super versatile, Dixon says. This green veggie is high and rich in fiber and folate is an excellent way to help meet your fiber needs and keep your digestive system healthy.
As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure, and diabetes.
9. Kale
Kale just like Spinach is the most nutritious leafy greens that you can have on a keto diet for achieving quick weight loss.
This super green is one of the few vegetables that is a good source of protein (3 grams per cup), and it’s also low in carbs and high in other nutrients like vitamin A, C, and K,” says Michalczyk.
10. Cauliflower
One cup of cauliflower is about 100 grams and it contains about 25 calories and 5 grams of carbs. This makes the carbs in cauliflower low enough for a keto diet.
But more than just the low carbs in cauliflower, this veggie packs strong nutritional values. Cauliflower is also a good source of Vitamin K, Fiber, Choline, Vitamin B6, Protein, Calcium, Folate, Omega-3 fatty acids, Potassium.
11. EggPlants
Eggplant is also a fantastic vegetable with a minimal amount of carbs. 1 cup of cubed eggplant (without fat) has 20.5 calories, 0.148 grams of fat and 4.82 grams of carbs, and 2.46 grams of fiber.
All these vegetables are worth consuming if you are a keto dieter or looking at starting a healthy lifestyle in the new year.
Eating healthy is the best lifestyle you should live!
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9 Surprising Health Benefits of Zucchini
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