One thing that many people miss out on while on the keto diet is vegetables. Believe it or not, many vegetables are high in carbohydrates. We put together a list of the best vegetables for keto diet. Vegetables are important though for the various vitamins, minerals, and nutrients that they provide. If you're on keto you should still be eating vegetables. You just need to know the right vegetables to eat. We're going to show you the best vegetables for ketogenic diets.
Best Vegetables for Keto Diet
Broccoli rabe is one of the lowest carb vegetables you can eat on keto. It's loaded with vitamins K, C, A, and contains minerals like iron, calcium, and folate. An added bonus is that broccoli rabe is loaded with water and fibers. Both things that you need to consume when on a low carb diet. Water and fiber can aid in digestion and also help you feel full for longer. Broccoli rabe can even help you fight off diseases. It contains a powerful dose of vitamins and minerals and phytochemicals that have been shown to prevent heart disease, lower cholesterol and reduce the risk of cancer. That makes broccoli rabe one of the best vegetables for keto diets.
Bok Choy was cultivated in China for centuries and has been used in traditional Chinese medicine. It's an excellent source of iron, manganese, potassium, magnesium, and calcium. It's also packed with vitamins A, C, and K. Vitamin C is an antioxidant that shields your body from free radicals. Vitamin A is essential for a properly functioning immune system. Your heart and nervous system will benefit from the potassium. The vitamin B6 helps your body with fat, carbohydrate, and protein metabolism.
Celery is an excellent source of enzymes and antioxidants. It's loaded with essential minerals like vitamin K, vitamin C, vitamin B6, folate, and potassium. The health benefits of this vegetable have been studied for many years. Eating celery regularly can help prevent cardiovascular diseases. If you have high cholesterol, heart disease, or high blood pressure you'll want to eat celery for the antioxidant and anti-inflammatory properties. Celery can also prevent liver disease and help flush toxins out of your body. It's great for weight loss because it's low in calories and helps to fill you up. It can also help cure bloating and aid with digestion.
Spinahce is one of the best vegetables for ketogenic diet. Spinach is a green leafy vegetable that is packed with vitamins and minerals. It is loaded with nutrients and antioxidants, and considered to be very healthy. Most of the carbohydrates in spinach are from fiber, which makes it low in net carbohydrates. Fiber can also help with your digestive system. Spinach is also high in vitamins A, C, and k. Along with folic acid, iron, and calcium. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer and reduce blood pressure levels.
The avocado is actually considered a fruit, but it still has many benefits. Avocado is especially high in healthy fats. Numerous studies show that it has powerful health benefits. The avocado is a favorite food of the health-conscious consumer. It's often called a superfood due to its nutrient profile. It actually contains 20 different vitamins and minerals. The avocado is packed with vitamin K, folate, vitamin C, potassium, vitamin B5, and vitamin E. They actually contain more potassium than a banana. The fatty acids in the avocado are very important for heart health. They are loaded with fiber to help out your digestive system. They can even lower cholesterol and triglyceride levels in the blood.
The zucchini is another vegetable that is high in fiber and water. Both of these are known to help your digestive system. It also contains high amounts of manganese, potassium, folate, vitamin C, vitamin K, riboflavin, and vitamin B6. Zucchini is a super nutrient-dense food that you'll want to add to your diet. It is rich in phytonutrients and antioxidants that help prevent aging. The fiber content of zucchini can help reduce blood sugar levels in diabetics. It also contains vitamins that promote healthy eyes. It can help you boost energy and lose weight. The high amounts of polyphenols and vitamin C can help improve your thyroid health.
Argula is popular not only for its taste but also for its health benefits. It is low in sugar, calories, carbs and fat. It's a great nutrient-dense food that is high in both phytochemicals and fiber. Arugula is packed with calcium, potassium, folate, vitamin C, vitamin K, and vitamin A. It is rich in chlorophyll that will help fight DNA damage and prevent liver inflammation. It is also rich in glucosinolates which may help reduce the rich of developing breast, pancreatic, prostate, and lung cancers.
Mushrooms contain selenium, which helps prevent damage to cells and tissue and also supports the immune system. Edible mushroom contains a good amount of protein and fiber. They are one of the few non-animal sources of vitamin D. This is because they can suck up UV light to increase their vitamin D. Mushrooms have been shown to protect against cancer by protecting our cells from DNA damage and also inhibiting tumor growth. They can lower cholesterol and the phytonutrients in mushrooms can help prevent cells from sticking to blood vessel walls. They can help prevent plaque build up in your arteries. This can lead to lower blood pressure and better circulation.
Cauliflower is often used as a food substitute for people on the keto diet. We have cauliflower rice and mashed cauliflower to replace high carb versions of our favorite foods. Cauliflower also has many health benefits. First, it can keep your bones healthy with adequate amounts of vitamins C and K. The phytonutrients in cauliflower can help detox your body. Eating cauliflower can help boost your good cholesterol levels and lower blood pressure. It also strengthens your immune system. Indole-3-carbinol and sulforaphane in cauliflower can actually help prevent certain carcinogens in the body. This makes cauliflower one of the best vegetables for keto diet.
Tomatoes are a great source of vitamin K, vitamin C, potassium, and folate. It's also a great source of the antioxidant lycopene. Lycopene has been linked to many health benefits such as reduced risk of heart disease and cancer. Tomatoes have a decent amount of fiber to help your digestive tract keep moving. Most of the carb content in tomatoes is made up of simple carbohydrates, like sugar. However, net carbs are still low enough that you can enjoy the tomato occasionally.
Cabbage is low in calories and packed with nutrients. It contains protein, fiber, vitamin K, vitamin C, folate manganese, vitamin B6, calcium, potassium, and magnesium. It's rich in vitamins that are essential for important processes in the body such as nervous system functionality and energy metabolism. It has many antioxidants that can protect the body from damage caused by free radicals. When levels of free radicals become too high it can damage cells in your body. Cabbage is also known to help prevent inflammation in the body. It can also help keep your heart healthy and lower blood pressure.
Brocolli is packed with fiber, essential vitamins, and minerals while still being low in calories. Cooked broccoli actually offers as much vitamin C as an orange. It's a great source of zinc, magnesium, potassium, iron, vitamin B1, vitamin B2, vitamin B3, and vitamin B6. As you can see it is loaded with nutrients. It has many antioxidants that can help to protect your health. It may also help to reduce inflammation, prevent certain types of cancer, and aid with blood sugar control. It can help your heart by lowering levels of triglycerides and “bad” LDL cholesterol.
Snow peas are one of the best vegetables for keto diet. Snow peas are packed with folic acid, fiber, magnesium, potassium, vitamin A, vitamin C, and iron. They also contain a small number of healthy fats and a good amount of fiber. Each pod contains only about 1 calorie, making them a great snack. They are filling, nutritious and can even help with weight loss. They can also help to prevent diseases such as diabetes, cancer, and heart disease. The minerals in snow peas can also help improve bone density. They contain a lot of vitamin A which is critical to vision health.
Kale is known as a superfood because of its nutrient content. You may have heard of kale being used in shakes and smoothies. Kale has a relatively high amount of protein for a vegetable. It's also packed with fiber that can help maintain blood sugar and make you feel full. It also contains vitamin A, vitamin C, vitamin K, and folate. Folate is important for brain development. Kale also contains the omega-3 fatty acid called Alpha-linolenic acid. Eating high amounts of kale can also help with thyroid diseases.
Brussel sprouts are low in calories while also being high in fiber, vitamins, and minerals. They are packed with vitamin K, vitamin C, vitamin A, folate, and manganese. Brussel sprouts also contain high levels of antioxidants. Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease. High levels can even help protect against cancer. They may reduce inflammation and help to maintain healthy blood sugar levels. This is one of the best vegetables for keto diet.
John Ward has been experimenting with low carbohydrate diets since the early 2000s. He successfully used a low carb diet to lose 50lbs in the past and currently follows a keto diet for a variety of reasons including general health and managing mood levels.