Vegetables and the Keto Diet – Which ones are best?

The ketogenic, or keto diet, is widely popular. The keto diet is a very low carb, high fat diet that is often followed in order to achieve weight loss and improved blood sugar levels.

A traditional keto diet typically limits carbs to 20-50 grams per day. This is to assure your body stays in a state of ketosis, where it utilizes fat for energy instead of carbs.

While this amount of carbs may seem restrictive, there are still plenty of healthy foods that can fit within this daily allotment.

Many vegetables are considered keto-friendly. Vegetables can be broken into 2 categories – starchy and non-starchy. Starchy vegetables are higher in carbs – and include potatoes, corn, and peas.

There are several non-starchy vegetables that are filled with fiber and fit nicely into a keto diet restriction. When a food contains carbs but is also high in fiber, it helps to reduce the total carb amount of the food.

There is a term for this called “net” carbs. The total carbs in grams minus the fiber in grams equals the net carb amount in a food. For example, if there are 6 grams of carbs and 4 grams of fiber in a food, the net carbs is 2 grams.

Eating foods high in fiber helps you eat a greater variety of food while on keto. This can h%elp make the keto diet more sustainable and nutritious long-term.

Here are the 10 best vegetables to have when you’re following a keto diet.

Asparagus

Asparagus is a powerhouse food and can absolutely be a part of a keto diet plan. For a one cup serving, it contains only 27 calories and 2.5 grams of net carbs. 

One serving provides about 10% of your daily fiber needs.

Broccoli

Broccoli is a delicious and highly nutritious vegetable. It is packed with fiber and vitamins, and contains only 4.5 grams of net carbs per 1-cup serving. 

Plus, one serving of broccoli is only 31 calories.

Tomatoes

Tomatoes are a nutritional powerhouse and are a perfect fit for the keto diet. Our delicious new Eclipse tomato9es only contain 25 calories and 3 grams of net carbs. 

Tomatoes are also packed with vitamin C for immunity and fiber for appetite control.

Cucumbers

Cucumbers are made of 90% water and are almost calorie-free. One cup of cucumbers contains only 16 calories and 3 grams of net carbs, making it a sure fit for a keto plan. 

They are also a rich source of vitamin K, which helps support a healthy heart.

Cabbage

Cabbage is another great vegetable that will fit within your keto restrictions. One cup of raw cabbage provides only 2.9 grams of net carbs and 25 calories. 

Cabbage is also an anti-inflammatory food that is also a good source of vitamin C.

Green Beans

Green beans are another keto-friendly vegetable. They contain only 2 grams of net carbs per ½ cup serving. 

They are also filled with antioxidants and fiber, and contain only 31 calories per serving.

Kale

Kale is a nourishing, delicious leafy green that is naturally low in carbs, packing only 0.3 grams net carbs per 1/2-cup serving. 

Kale is also a nutrient-dense food that is loaded with antioxidants. Make sure to account for the amount you’ll need to add if you’re cooking kale, as it cooks down significantly.

Lettuce

Lettuce is a versatile and keto-friendly vegetable. In fact, it is one of the lowest carb vegetables there is. In one cup of lettuce, there is only 1 gram of net carbs and 5 calories. 

Lettuce is also rich in vitamins and water, helping to keep you hydrated.

Spinach

Spinach is a low-carb vegetable that is great for a keto diet. It contains only 23 calories and 1.4 grams of net carbs per 3.5 oz of raw spinach. It is also a good source of vitamin C, A, and iron.

If you are cooking spinach, keep in mind that you may have to significantly increase the portion, since it cooks down so much.

Peppers

Bell peppers are naturally low in carbs, rendering them appropriate for a keto diet. They contain only 30 calories and 3.9 grams of net carbs per 3.5 ounce raw serving.

Peppers are also packed with vitamin C, vitamin A, and potassium for a healthy heart. 

If you are following a keto diet, you have many options when it comes to vegetables. Our new Eclipse tomatoes are a delicious addition to your diet that will help you reap all the benefits of keto.