The keto diet targets eating 70 percent of healthy fats as part of the regular diet, in order to draw fuel from fat as opposed to glucose. While 20 to 30 percent of the diet consists of protein, about 5 percent to 10 percent is made up of carbohydrates.
Meat and dairy are sources of protein and unsaturated fat, and certain fruits and vegetables are sources of carbs. When choosing vegetables on the keto diet, ensure you choose the ones that cannot disturb ketosis and provide less than 20 grams of carbs every day.
Do not eat vegetables that cross the recommended limit of carbohydrates. For instance, bell peppers have four to seven grams of carbs for every medium-sized pepper. If you eat several peppers, you may no longer remain in ketosis. Be wary of brussel sprouts and green beans too. Root vegetables such as sweet potatoes, onions, catnip, beetroots and carrots contain carbs on the higher side.
Here is a list of five vegetables that you can freely consume on the keto diet.
Cauliflower is a nutritious vegetable that is versatile and inexpensive. It can be eaten in various forms: raw, mashed, roasted, and riced. To sprinkle a little bit of healthy fat to your diet, you can roast it in the oven and add some parmesan cheese. It’s an easy ingredient that can stand out by itself, and can also blend into a dish.
Broccoli is a source of vitamin K, C, folic acid, potassium and fiber. It provides a range of health benefits due to its antioxidants that bring down inflammation. It is also good to build one’s immunity. Broccoli can replace staple carbohydrate food such as potatoes, rice and pasta.
Green vegetables with leaves are lower in carbs. Spinach is a source of iron that could particularly help people with maintaining blood sugar and insulin sensitivity that is a crucial part of ketosis. Spinach is an antioxidant that brings down oxidative stress. Raw forms of spinach can be added to smoothies and salads. Cooked forms can be added to omelets and soups.
On the Mediterranean or the Italian diet that is incorporated into the keto scheme of things, sauteed tomatoes can enhance dishes. You can add tomatoes to omelettes or poached eggs with extra virgin olive oil. One cup of tomatoes provides roughly about seven grams of carbohydrates, so do not eat too many tomatoes in a single day.
One cup of zucchini contains three grams of carbohydrates. It also lowers blood pressure and blood sugar as it holds vitamins, minerals and antioxidants.