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Keto Vegetable List

Keto Food List, Keto Diet Food List and Keto Grocery List

By Abenezer ManayePublished 2 months ago 29 min read
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Keto Vegetable List
Photo by Dan Gold on Unsplash

Vegetables are incredibly important on a keto diet, as they help provide fiber and nutrients that are needed in your body. The keto diet is incredibly effective at helping people lose weight, but it can be tough to get all the nutrients you need when you eliminate most carbs from your diet. That's where vegetables come in: they're low-carb, high in fiber and nutrients, and can even help prevent disease! Not only does eating vegetables help you feel full longer and maintain a healthy weight more effectively, but vegetables have been shown to reduce the risk of cardiovascular disease and cancer. Eating veggies also helps your skin look younger and feel softer, as well as improve digestion and lower cholesterol levels. There are so many benefits to eating vegetables on a keto diet! Don't hold back—eat up!

ALFALFA SPROUTS - 0.4 GRAMS PER CUP

Alfalfa sprouts are a great addition to any diet, but they're particularly helpful on a keto diet. Alfalfa sprouts are low-calorie, so you can eat quite a lot of them without going over your recommended daily calorie intake. They're also packed with vitamins and minerals—vitamins A, B, C, D, E, and K; calcium; iron; magnesium; potassium; zinc—so you can feel good about getting your recommended daily dose of important nutrients. They're very low in carbs, so they won't upset your keto diet. In fact, their high fiber content helps you stay regular while you're on keto. And because they have a mild taste and crunchy texture, they go great with all kinds of protein-centric dishes as well as with salads.

DAIKON – 1 GRAM PER ½ CUP

Daikon is a mild-flavored root vegetable that comes from the radish family, and it's typically available in four different colors: white, purple, green, and yellow. What makes daikon unique is its impressive nutritional profile. This humble radish contains zero fat or sodium, which makes it one of the best vegetables you can eat if you're trying to lose weight or reduce your sodium intake. Daikon also packs an impressive amount of vitamins and minerals into each serving, including Vitamin C, B6, Potassium, Calcium, Magnesium, Manganese, Phosphorus, Iron, Folate, Copper, Thiamine Riboflavin Niacin Pantothenic Acid Zinc Selenium Omega-3 Omega-6 Vitamin A Vitamin E Vitamin K.

ENDIVE - >1 GRAM PER OUNCE

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Endive is a great addition to your keto diet because it's a low-calorie veggie that helps fill you up, so you can avoid snacking. A small endive head has just 10 calories and 2 grams of carbs. It's also high in fiber, which means you'll feel fuller faster and stay full longer. Endive is an excellent source of vitamins A, K, and C, which are all important for skin health. So while you're on a keto diet that promotes clearer skin, add endive to your regular rotation to get the most skin benefits.

ESCAROLE - >1 GRAM PER OUNCE

Keto diets are all the rage right now. They're popular because they work, but they can also be hard to follow, especially when it comes to finding keto-friendly veggies. Escarole is a great addition to your diet, whether you're on keto or not. First of all, it's a great source of fiber, which helps you feel full longer—and that means you'll be less likely to cave in and snack on something that's not good for you. It also helps keep your digestive system healthy and moving along at a good clip. Escarole is also rich in nutrients like vitamins A, C, K, and B6! And did we mention its low carb content? It has just 2 grams of carbs per cup. That makes it a perfect addition to any salad or stir fry.

ARUGULA - 0.2 GRAMS PER ½ CUP

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Arugula is a prime example of a keto-friendly green. It contains only 1g of fat, but it's also packed with 3g of protein and almost 20% of your daily iron intake. This superfood is great to use in salads, or even just as a side dish when you're having eggs for breakfast. Arugula is a leafy green vegetable with a strong, peppery flavor that is both nutritious and delicious. It is an excellent source of vitamin K, which helps the blood clot. Arugula also contains significant amounts of vitamins A and C, as well as calcium. What's more, 1 cup of arugula contains only 5 calories. This makes it an excellent choice for people on keto diets who are trying to lose weight.

BOK CHOY - 0.8 GRAMS PER 1 CUP/RAW

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Bok choy is a delicious and nutritious leafy green vegetable that helps you achieve the nutrition goals of a ketogenic diet. Bok choy is low in calories and carbs, with only 9 calories and 2 grams of carbohydrates per cup. It's also high in fiber, with 1.2 grams per serving, so it can help keep you full while you're on your way to your weight loss goals. It also contains vitamin A, vitamin C, and potassium. In particular, bok choy is a great source of folic acid. Keto-friendly foods are often lacking in folic acid, so bok choy is a great addition to your diet if you're on this plan since it provides over 50% of the recommended daily intake for this key nutrient!

CELERY - 0.8 GRAMS PER 1 STALK

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Celery is an amazing food for keto dieters. Not only does celery contain almost no calories (only 8 per ounce or 10 per cup, chopped), it's made up of 95% water. This means that you can eat a LOT of it before you go over your daily caloric limit, which helps keep you satiated and full throughout the day. It's also packed with vitamins, minerals, and antioxidants. It contains folate, vitamin A, C, K, B6, potassium, calcium, and more! It's an essential part of your keto diet because it will help you stay healthy and energized while keeping you under your daily calorie limit.

CHICORY GREENS - 0.6 GRAMS PER ½ CUP

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Studies show that chicory greens, which can be eaten raw or cooked, are a fantastic addition to any keto diet. They are a great source of fiber, which is important on a high-fat diet like the ketogenic diet. Chicory greens also add a lot of nutritional value to your plate. They contain Vitamin A and K, both of which are important for maintaining optimal health. They also contain fiber, manganese, and potassium. Another benefit of eating chicory greens is that they help you feel full longer. The fiber content helps you stay full between meals, which can help prevent overeating. And since overeating is one of the main reasons for weight gain, this can help you stay true to your keto diet goals!

GREEN ONIONS - 0.1 GRAMS PER 1 TABLESPOON

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Green onions are a great way to add flavor to your Keto diet. They have a mild, but still present taste that adds a unique twist to any dish. Green onions have many health benefits on their own. For example, they are a good source of Vitamin A and C, which are both key vitamins for maintaining good health. In addition, Green Onions also contain Vitamin K which is an important mineral that helps blood clotting and bone structure development. As you can see, Green Onions are not only tasty, but they come jam-packed with health benefits that help keep you healthy while on your Keto diet.

CUCUMBER - 1 GRAM PER ½ CUP SLICED

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Cucumber is an important part of a Ketogenic diet. A keto diet is low in carbs and high in healthy fats and proteins, which can reduce blood sugar levels and weight. Cucumbers are very low in calories with only 16 calories per cup. They are also comprised mostly of water which can help you feel fuller longer and reduce your appetite. A medium-sized cucumber contains just 4g of carbs, 2g of fiber, and 1g of net carbs. Cucumbers are also low in sugar with only 1g per medium-sized cucumber! Cucumbers contain polyphenols that have been shown to have antioxidant properties. These polyphenols have been shown to protect cells from damage caused by oxidative stress.

FENNEL - 3.6 GRAMS PER 1 CUP

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet that has become all the rage in recent years. It is a way of eating meant to reduce inflammation, help you lose weight, and improve your overall health. While many people have seen great results on the keto diet, it's important to make sure you're getting enough nutrients while you're cutting so many carbs. One vegetable that's an especially good source of nutrients on the keto diet is fennel. Fennel contains vitamins A, C, K, B6, thiamine, and niacin. It also contains minerals like iron, potassium, magnesium, and manganese. Not only does fennel contain lots of healthy vitamins and minerals for your body, but it also has beneficial compounds that can help you get the most out of your keto diet. For example, fennel contains compounds called polyphenols which may help lower cholesterol levels and reduce inflammation.

ICEBERG LETTUCE - 0.1 GRAMS PER ½ CUP

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Iceberg lettuce, also known as crisphead lettuce, is a staple of the keto diet. While it may look like just a boring old head of lettuce, iceberg lettuce can actually be your best friend during the first week or two of your journey into ketosis. Iceberg lettuce is great for complete beginners to the keto diet because it has no carbs and 4 grams of fiber per cup. It's also loaded with vitamins A and K, which will help you stay healthy during the transition to keto. Iceberg lettuce is most often used in salads, but there are plenty of other ways to enjoy this veggie. Try making a quick sandwich wrap with iceberg instead of bread, or use it as a base for tacos!

JICAMA - 2.5 GRAMS PER ½ CUP

Jicama is a great keto snack. It's sweet, it's crunchy, and it can be prepared in a bunch of different ways to suit your tastes. But let's talk about the best part: jicama only has 6g of net carbs per cup, which means you can enjoy it guilt- free. With only 17g carbohydrates and 9g fiber, it's one of the lowest carb veggies out there, and you can actually eat quite a bit of it before you even get close to the recommended 20g consumption limit. And that's not even getting into all of its other benefits: jicama is full of vitamin C, potassium, magnesium, folate, and iron.

PARSLEY - >1 GRAM PER OUNCE

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When you're on a keto diet, it's important to make sure that you're getting all of your vitamins and minerals. Parsley is an excellent source of nutrients and can help those who are following a keto diet get enough vitamins A, C, E, and K, along with folate and iron. Parsley is also full of antioxidants, which have been shown to have anti-inflammatory properties. This means that parsley can contribute to overall good health by reducing inflammation throughout the body. If you're on a ketogenic diet, give some parsley a try! Not only will it help you get essential vitamins and minerals without adding too many calories or carbs to your daily intake, its strong flavor means that a little bit goes a long way—and can really spice up any meal!

BELL PEPPERS - 2.3 GRAMS PERS ½ CUP

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Bell peppers are a great addition to a keto diet because they're low in carbs but high in fiber. That makes them a wonderful source of nutrients. For example, just one cup of bell pepper can give you almost 200% of your daily requirement for vitamin A and more than 300% of the recommended daily intake of vitamin C. Bell peppers are also a good source of vitamin B6 and potassium, which are very important for muscle function. The best part about bell peppers is that you can use them in tons of dishes—just chop them up and add them to anything from tacos and burritos to omelets or even soup!

RADICCHIO - 0.7 GRAMS PER ½ CUP

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If you're on the keto diet and trying to cut back on carbs, radicchio is your new best friend. A cup of shredded radicchio has only three grams of net carbs; that means you can eat plenty of it without worrying about going over your daily limit. We love using radicchio in salads with meat or fish; it adds a bitter kick that really brings out the flavors in whatever you pair it with! Radicchio is a low-carb food and is keto-friendly. It can add color to your plate and bring more nutrients into your diet. Radicchio contains healthy amounts of fiber, vitamins A, C, and K, iron, potassium, manganese, and copper. The leaves are dark red with white veins and stalks. This makes it an attractive vegetable to include in your meals.

RADISHES - 0.9 GRAMS PER 10 PIECES

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Radishes are the perfect addition to any keto diet. Not only are they packed with vitamins and minerals, they're also very low in carbs— only 3 grams of carbs per 100-gram serving. While radishes may be small, they contain a lot of nutrients for their size. They're also full of antioxidants, which neutralize free radicals that can damage cells and cause inflammation and disease. They have potassium, vitamin C, and folate, which are good for heart health. Radishes also contain minerals that help regulate blood sugar, so you don't have to worry about them having a negative impact on your diet. Plus, they're delicious! You can enjoy these crunchy little veggies raw or cooked—either way, you'll be getting all the benefits of adding radishes to your meals.

ROMAINE LETTUCE - 0.2 GRAMS PER ½ CUP

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Romaine lettuce is a great option for a keto diet, as it contains more than 90% water and has only 1.5 grams of net carbs per cup. It's also a great source of vitamins A, C, and K—with one cup containing over 100% of your recommended daily value of vitamin A, and almost 50% of your recommended daily value of vitamin C. The amazing thing about Romaine lettuce is that it can be used in a variety of salads, sandwiches, wraps, rolls, and even soups. It can also make for a great low-carb snack just by itself! It has a very mild flavor that is easy to work with, so you can use it in almost any recipe you choose. It's also incredibly versatile. While it makes a fantastic side dish or light lunch by itself, you can also use Romaine as "cups" to hold other keto-friendly ingredients like tuna salad, chicken salad, seafood mixings, egg salad (or eggs), and even cheeses. These make wonderful appetizers for parties or get-togethers with friends.

ARTICHOKE (1/4 STEAMED) - 4 GRAMS

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Artichoke is one of those versatile veggies that you can use in a lot of different ways, and it's a great option for anyone following a keto diet! The main reason is that they're low in carbs—a whole medium artichoke has only 10 grams of carbs. They're also high in fiber, which means they'll help to keep you feeling full, and they are also high in vitamin C, folate, and magnesium. Artichokes can be deliciously served up roasted (and dipped in butter), steamed and tossed with some lemon and olive oil, or even made into an amazing dip!

RTICHOKES HEARTS IN WATER - 2 GRAMS PER HEART

Artichoke Hearts In Water are a great choice for a keto diet. They have 3 grams of carbohydrates and 2 grams of fiber per serving, giving you 1 gram of net carbs per serving. Plus, they’re incredibly versatile! You can use them as a main meal over rice, or you can add them to pasta sauce for extra flavor and nutrients. Also, Artichoke Hearts In Water are high in protein (4 grams per serving), so you can eat them with eggs for breakfast or mix them into your smoothie for lunch.

ASPARAGUS - 2.4 GRAMS PER 6 SPEARS

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Asparagus isn't just for the spring! This delicious green veggie is a low-carb favorite all year long, and you'll never have to feel guilty about indulging in this green with a keto diet. Asparagus has only four net grams of carbs per cup, and it's packed with vitamins like K, A, C, E, folate, and riboflavin. Not to mention that they're high in good fiber! There are tons of ways to enjoy asparagus on a keto diet: try asparagus as a side dish, or use it in a salad or soup. You can even make asparagus "pasta"! With so many benefits and uses, you'll want to get your hands on some fresh asparagus immediately!

BAMBOO SHOOTS - 1.1 GRAMS PER 1 CUP

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When you're on a keto diet, it's easy to get bored of eating the same foods. Fortunately, bamboo shoots are a versatile ingredient that can make your low-carb meals fun and flavorful. Bamboo shoots are the edible stems of bamboo plants that grow underground. They're typically sliced into strips and eaten raw or cooked in Asian dishes. This supplement provides important nutrients such as fiber, vitamin A, and vitamin C, which are an important part of any keto diet because they help with digestion and provide an energy boost.

BROCCOLI - 1 GRAM PER ½ CUP

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Broccoli is a cruciferous vegetable that's also a member of the cabbage family. It's a rich source of protein, dietary fiber, Vitamin C, Vitamin K, iron, and potassium. On a keto diet, it's one of the best vegetables you can eat. It has few carbohydrates, lots of nutrients and it's also rich in fiber and protein.

BRUSSELS SPROUTS - 2.4 GRAMS PER 1/4 CUP

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Brussels sprouts are a great choice for keto diets. They're a low-carb vegetable—just 5 grams of net carbs per cup!—that's packed with vitamins and nutrients. They are also high in fiber, which helps you feel full longer. Brussels sprouts are high in vitamin C, which is an important antioxidant that supports your immune system. Plus, they're rich in folic acid and other B vitamins, which help keep your heart healthy. And they're a good source of vitamin K, which helps support bone health. This tasty green veggie also contains potassium and magnesium, which help lower blood pressure and promote heart health. Plus, Brussels sprouts contain omega-3 fatty acids, which can reduce inflammation and promote brain health.

CABBAGE - 2 GRAMS PER ½ CUP

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Cabbage is an excellent food to eat on a keto diet. It's a leafy green vegetable and contains Vitamin K, Vitamin C, Vitamin B6, and Potassium. These nutrients help your body fight against inflammation and infection, keeping you healthy. Cabbage is also rich in fiber, which makes it a great choice for those who are following the keto diet because it helps keep you feeling full. The fiber in cabbage also helps to regulate your digestive system. Cabbage is low in calories and carbs but still high in nutrients! That makes it an excellent choice for those who are following the keto diet.

CAULIFLOWER - 2 GRAMS PER 1 CUP

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Cauliflower is a nutrient-rich food that’s super versatile and can be used in place of many carbs. When on the keto diet, cauliflower can help you reach your daily fiber goals, which helps with digestion and weight loss. In addition to fiber, cauliflower is a great source of antioxidants, vitamins C and K, potassium, and magnesium. It’s naturally low in fat, calories, and carbs. A 1/2 cup serving has only 2 grams of net carbs, making it a great choice when you're on the keto diet.

CHARD - 1.8 GRAMS PER ½ CUP

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Keto diets are a great way to stay healthy, and chard is a perfect addition to your keto plan. Chard is low in carbs with only 1.7g per 100g serving. The leaves are an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber. These nutrients have been shown to help reduce the risk of chronic disease and even cancer. Chard can be eaten raw or cooked, so it's easy to work into just about any meal you're planning. It also has a mild flavor that lends itself well to most recipes.

COLLARD GREENS - 4.2 GRAMS PER ½ CUP

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Collard Greens are an excellent source of fiber that also happen to be very low in carbohydrates, making them a perfect addition to any keto diet. They're also rich in vitamins A, C, and K; magnesium; manganese; calcium; and potassium. With only 5 grams of net carbs per cup (cooked), you can incorporate collard greens into your favorite recipes without exceeding your daily carb limit! Just make sure you're eating enough fat so that your body can use all those nutrients from collards instead of burning through them quickly and leaving you feeling hungry again soon after eating them! They're also just delicious (and super versatile). Try sautéing them with some garlic and olive oil for a fast side dish or throw them into soups or stews for extra flavor. You can even use larger leaves as a wrap for low-carb fillings!

EGGPLANT - 1.8 GRAMS PER ½ CUP

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Eggplants can be a delicious and wonderful part of your Keto diet. There are many benefits of adding eggplant to your meal plan. Eggplant is an extremely flavorful food that can be used in the place of "carby" vegetables like potatoes, or even meat. Eggplants are low in calories, high in water content, and contain only 5 net carbs per cup. It is also a great source of fiber and contains many essential nutrients like manganese, vitamins C, K, B6, potassium, folate, and thiamine. Eggplant is also very easy to use in your cooking. It is easy to prepare and cooks quickly. Just slice it into rounds or strips, season with salt and pepper, and saute until tender.

HEARTS OF PALM - 0.7 GRAMS PER 1 HEART

Hearts of palms have the same texture and taste like artichoke hearts. If you're missing those delicious treats, then hearts of palm might help you feel like you're not missing out on anything. But don't worry—they won't break the carb bank! Hearts of palm are a wonderful addition to salads and pasta dishes alike. They can be eaten as an appetizer or dessert if you'd prefer. They're also great for snacking on throughout the day, so no matter when hunger strikes you can still feel like you're doing something healthy for yourself. The carbs in Hearts of Palm come from fiber, which is important for digestive health. They're also rich in potassium and vitamin C, which are good for your immune system (not to mention your skin).

KALE - 2.4 GRAMS PER ½ CUP

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The health benefits of kale are numerous. It's a great source of vitamins C, K, and A, and it also provides calcium and potassium. This superfood will help you balance your blood pressure and lower your cholesterol, as well as protect your heart with its high levels of antioxidants. Kale is also packed with fiber (1.5 grams per cup), which makes it very filling while also helping to regulate your digestion. If you add kale to your salads or smoothies, you'll feel fuller for longer. Plus, with all that fiber, you'll be able to work kale into your keto diet without adding too many carbs to your daily total. In order to get the most out of your kale, either steam it or sauté it before eating—this helps to release the nutrients within so that you can absorb them better!

KOHLRABI - 4.6 GRAMS PER ½ CUP

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Kohlrabi contains important vitamins and minerals like vitamin C, vitamin B6, potassium, calcium, magnesium, and phosphorus. It's also rich in dietary fiber and antioxidants. As a low-carb veggie, it helps you stay within your carb limits while still giving you the nutrients your body needs. When choosing kohlrabi for your keto diet, look for large bulbs that feel firm and heavy—they should have no soft spots or wrinkles. You'll want to eat it fresh for the most benefits, but if you don't think you'll be able to eat it all before it goes bad, you can store it for up to two weeks in the fridge.

LEEKS - 1.7 GRAMS PER 1/4 CUP

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Leeks are a member of the onion family, and you can use them in place of onions in many recipes. They have a milder flavor than onions and have a high water content, which makes them an excellent choice for people on a keto diet. Leeks are also high in fiber and low in carbs, so they make an excellent addition to any ketogenic diet. Leeks are rich in vitamins A and C, as well as potassium and manganese. They also contain thiamin, riboflavin, vitamin B6, iron, magnesium and calcium. These nutrients help keep your body healthy while on a keto diet by providing the necessary vitamins and minerals your body needs to function properly. Leeks can be used to mimic the texture of potatoes. When cooked down, leeks become soft and creamy, just like potatoes. This means you can use them in soups, stews, and on their own as a side—all without the carbs!

MUSHROOMS - 1 GRAM PER ½ CUP

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We love mushrooms because they pack a lot of flavor into a very low-carb package. They also contain B vitamins, which help your body extract energy from the food you eat. Additionally, mushrooms are a great source of selenium, an antioxidant that helps defend against free radicals and promotes healthy brain function. Mushrooms are a versatile food that can be eaten raw as well as roasted, grilled, or sautéed in your favorite dishes. Try making this low-carb portobello mushroom burger for a quick lunch option that will keep you in ketosis!

OKRA - 2.4 GRAMS PER ½ CUP

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Okra is a great vegetable for those on the keto diet. It is full of nutrients, and it can help you get your daily fiber intake. Okra has many health benefits, and it's a delicious way to get the nutrients you need. Okra provides many nutrients, including fiber, potassium, vitamin A and C, thiamine, niacin, iron, zinc, and magnesium. These are important nutrients to every diet. Okra is a great source of fiber, which helps your body maintain good digestion and manage your blood sugar levels. The fiber in okra also helps you feel full, which makes it an excellent addition to any meal or snack.

BLACK OLIVES (10 SMALL, 5 LARGE, OR 3 JUMBO OLIVES) - 1 GRAM

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Black Olives have been used for decades to help people on a keto diet. They are low in carbs and are an excellent source of healthy fats. Most of the fat in olives comes from oleic acid, which is a monounsaturated fat that has been linked to reduced inflammation and better heart health when eaten as part of a balanced diet. Olives also contain vitamin E, iron, copper, and calcium. These nutrients are helpful in maintaining strong bones and improving blood flow. Black olives are an amazing addition to a keto diet. If you're looking to add flavor and variety to your meals, olives are an absolute must-have. You can eat them on their own for a quick crunchy snack, or you can use them in salads and sauces. They're incredibly versatile!

ONIONS - 2.8 GRAMS PER 1/4 CUP

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Onions are a great addition to a keto diet. They do have some carbs, but you can still eat onions in moderation as part of a ketogenic lifestyle. Onions are rich in vitamins, minerals and antioxidants. They also contain quercetin, an antioxidant that can help reduce inflammation. As root vegetables, they're naturally low in carbs, with about 4 grams for each onion, which is about a quarter of the daily recommended intake for a keto diet. That's not all—they're also packed with fiber and vitamin C, so you can feel good about incorporating them into your meals. The best part about onions is they go great with just about everything! You can add sliced raw onion to your salad or saute them with oil and butter for a quick side dish. If you're looking to use them as an ingredient in cooking there are many options such as using them in soups, stews, or even chili recipes.

PUMPKIN - 2.4 GRAMS PER 1/4 CUP

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Pumpkins are a delicious addition to any keto diet. They're low in sugar, high in fiber and vitamins, but most importantly: they taste amazing! Pumpkins are low in calories and carbs, with only 7 net carbs per cup of pumpkin puree. This makes them great for anyone on a keto diet! Pumpkins are a great food to add to your Keto diet. They are low in carbohydrates, high in fiber and they are rich in vitamins and minerals. The vitamin A that is found in pumpkins has many benefits including helping to maintain eye health, normal immune function, and helping promote skin cell growth.

SAUERKRAUT - 1.2 GRAMS PER ½ CUP

The keto diet is a low-carb, high-fat diet that aims to help you lose weight and speed up your metabolism. Because it restricts your intake of carbs, it can be difficult to consume enough fiber on the keto diet. One of the best ways to make sure you're getting the right amount of fiber is by incorporating sauerkraut into your daily diet. Sauerkraut is a tangy fermented cabbage that's rich in probiotics, lactic acid bacteria, and enzymes. It's also packed with antioxidants, which are essential to fighting off illness. Sauerkraut can help improve digestion and prevent bloating, and it's also filling—which means you'll feel satisfied for longer and won't be as tempted to snack throughout the day If you're on a ketogenic diet, you might find yourself looking for ways to be creative with your food choices. For example, what do you do when you want your regular side of fries or potato chips? Do you have any other options? Well—sure! Sauerkraut can be a great option for topping off those delicious burgers and dogs (and yes, even steaks).

SPINACH - 0.2 GRAMS PER ½ CUP

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Spinach is a green leafy vegetable that is super low in carbs and calories, and it's also high in vitamins and minerals. You can use spinach to make a bunch of different dishes or to flavor your food with it. But the vegetable is especially important when you're on a keto diet because it meets all of the macronutrients that you need for a keto diet. Besides being an excellent source of vitamins A and C, spinach is also a great source of iron, calcium, zinc, and potassium. But just because Spinach is so healthy doesn't mean you need to eat it raw! In fact, spinach is one of the most versatile ingredients you can use in cooking. You can saute it for an instant side dish, or give it a quick stir-fry and pop it into the microwave for a quick breakfast. You can even bake spinach in your favorite casserole recipe for a delicious treat!

SUMMER SQUASH - 2 GRAMS PER ½ CUP

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Summer squash is a low-carb vegetable that works well in keto diets because it has a fairly high amount of fiber and only 2 grams of carbs per 100 grams. Summer squash is also a source of antioxidants and dietary fiber, which are important for good health and weight loss. In addition to being a low-carb vegetable, summer squash is extremely versatile. It can be served throughout the course of the summer as part of a main dish or side dish, served as a garnish at many restaurants, or simply eaten raw on its own with a fork. It can be baked into crisp little rounds (like acorn) or roasted until it is tender enough to eat with a spoon. So many possibilities!

TOMATO (1 MEDIUM) - 4 GRAMS

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Since tomatoes are known to be high in carbohydrates, many people who follow the keto diet wonder if they’re allowed. The answer is that while they are a source of carbs, their benefits outweigh the glycemic load enough to make them a good choice. They're also full of vitamins A, B6, and C, minerals like chromium and potassium, and antioxidants—all while being low in carbohydrates. Tomatoes are great on their own or cooked into sauces like marinara sauce or tomato paste; they can also be used to make salsas, dip spreads like pesto sauce or even guacamole! And if you're looking for something sweet then try eating tomato ice cream - yum!

CHERRY TOMATOES - 4 GRAMS PER CUP

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Cherry tomatoes are low in carbs and high in vitamins A and C, so they can help you feel satisfied without spiking your blood sugar. Plus, they're pretty on your plate! That matters, because feeling like what you're eating is delicious is one of the best ways to make sure you stick with your diet plan long enough to reach your goals. Cherry tomatoes are a great option for any keto dieter because they contain only 2 grams of carbs per serving (one cup). This means that you don't need to worry about whether or not they will fit within your daily carb limit. If raw tomatoes aren't quite your thing, try roasting them first—it'll bring out their sweetness without adding any extra sugars or carbs. Plus, roasting them makes them easier to digest, so you'll know they're working for their best possible effect on your body.

TURNIPS - 2.2 GRAMS PER ½ CUP

By Shaun Meintjes on Unsplash

A single cup of turnips only has 8 grams of carbohydrates, compared to potatoes' 26 grams or sweet potatoes' 23 grams. You can easily substitute turnips for any other root vegetable in your favorite recipe and reap the benefits of a lower carb count. Turnips have the added benefit of being loaded with vitamin C. A single cup of cooked turnips contains more than half of your recommended daily intake. Turnips are the perfect alternative to potatoes on keto because they have all of the texture and flavor, but not all of the carbs. And they're versatile—you can mash them up instead of potatoes, roast them into "fries," or just eat them raw with salt. They're even great in soups!

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