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Keto Vegetables

Top 9 Keto Vegetables

VEGETABLES IN A KETO DIET

Vegetables are never out of trend! Whether you are on a vegan diet or a Keto diet, veggies should definitely be consumed in adequate amounts to provide the body with the essential nutrients it is missing on, due to lack of carbs or animal products.

A Keto diet is basically a diet which promotes production of energy from fats and proteins instead of carbohydrates so that the body can shed off extra weight. It promotes healthy living by taking an ideal diet of 5% gram of carbs, 20% protein rich foods and around 75% fats. 

It is understood that the vegetables you consume should also be low in carbs so that the process of Ketosis is not harmed. Mostly vegetables are low in calories and rich in vitamins, minerals, antioxidants, fiber and other important nutrients, making them ideal for a Keto diet.

An ideal low carb diet is mostly defined as not more than 50 gram of carbs and as less as 20 grams. Here are the top 10 low carb vegetables you should definitely add to your Keto diet, these vegetables are Keto- Friendly, rich in nutrients such as fats, proteins, vitamins, antioxidants etc.

TOP 9 LOW CARB VEGETABLES 

These low carb vegetables are tasty and provide the adequate amount of nutrients essential for the smooth functioning of the body. 

1. CAULIFLOWER

Cauliflower is one of the greatest low-carb vegetables ever. It has only 4% carbs and fits well with the ketogenic cooking. They are a great source of nutrients such as vitamin C, vitamin K, and the B vitamin folate.

Cauliflowers are a great alternative to Potatoes since they have a texture similar to that of potatoes but it does not have carbohydrates as high as potatoes. It contains contents of Vitamin C as high as that of Oranges. Some of the popular Cauliflower Keto recipes include, Cauliflower Rice and Mash. Adding the Cauliflower vegetable into the Keto veggies list would definitely give good and fast results. 

2. CABBAGE 

Cabbage is one of the most nutritious vegetables of the cruciferous vegetables family. It is a superfood since it is loaded with vitamins, minerals and proteins. It is said to be a great source of vitamin B, C and K, and has adequate amounts of fiber. 

It is low in potassium, sodium and phosphorus which are meant to be avoided in kidney related problems as well hence consuming cabbage as a part of the Keto diet would be a good idea. Hence adding cabbage and its wide range of recipes are a good option for a Keto dieter.

3. GARLIC

Garlic is a superfood. It contains all the needed antioxidants and nutrients needed for the healthy functioning of the body. Garlic is one such food which is suitable on all kinds of diets. Garlic is also keto friendly! People generally use garlic to add flavor so the carbs in garlic probably don't max out the macros.

Garlic can be used in limited quantities and could be used in every food which is being prepared. It not only is helpful for the Keto dieters but studies show that it helps in attaining good heart health and kidney health etc. 

4. BROCCOLI 

Broccoli is sometimes considered to be of the cauliflower-cabbage family and hence shares the same nutritional properties as of them. It is an excellent vegetable and one of the most popular in the low-carbohydrate vegetables. It contains only four percent carbohydrates.

Broccoli is a great substitute for rice, pasta and potatoes which are high in carbs and thus it can give you taste and health at the same time. So you should definitely add it to your meal. 

5. GREEN BEANS AND LEGUMES 

Legumes such as beans, lentils and peas are nutrient-rich plant diets that work as the best alternative to nutrients derived from animal products.Further sprouting, fermenting and proper cooking of the legumes can increase nutrient absorption power.

Legumes are rich in fiber, slowly digested carbs, iron, folate, manganese, zinc, antioxidants and other healthy plant derived compounds.Fermented plant foods are good sources of probiotic bacteria, which may help improve immune function and digestive health.They also contain vitamin K2, which may promote bone and dental health as well as help decrease the risk of heart disease and many kinds of rare cancers.

6. SPINACH

Spinach is very high in nutrient levels and is a low carb vegetable. Spinach and similar leafy greens are an ideal addition to the Ketogenic Diet. It boosts the intake  of various vitamins such vitamin A, vitamin C, and vitamin K. This makes them a valuable addition to the Keto plate. 

Additional benefits of adding spinach to our daily diet include protecting vision, boosting bone health, fighting inflammation, improving heart health etc. Spinach can be consumed as curry, salad, soup or even raw. It is quite evident that adding green leafy spinach recipes to the daily meal will always give better results as far as health is concerned.

7. ZUCCHINI 

Zucchini is considered to be the best alternative for potatoes and yet carb free. It is a favorite vegetable of all Keto dieters  that goes well with many different diet regimes as well. Zucchini is an excellent source of vitamins B6, C, and K. It provides riboflavin and folate which make it ideal for the perfect low carb vegetables.

It also contains nutrients and minerals such as manganese and potassium and has high water and fiber content which help in preventing Keto Flu in the initial days of the diet.

8. MUSHROOM

Who does not love mushrooms and if allowed on a low-carb diet, it would be a big hit. Many people are still unaware of the amazing nutritional properties of Mushrooms. Mushrooms are ideal for those on the Keto Diet as they are low in carbs but an excellent source of fats and proteins. Including mushrooms in a Keto diet can boost our immune system, improve digestion, and studies show that it could even prevent some rare kinds of cancers.

9. SEAWEED

Seaweed is basically a sea-veggie, it is a  protein-rich source of essential fatty acids. It is also rich in antioxidants and iodine, but should not be relied on as a source of vitamin B12. It  contains magnesium, riboflavin, manganese, potassium, iodine and good amounts of antioxidants. The mineral iodine, in particular, plays crucial roles in your metabolism and in the function of the thyroid gland.

BOTTOM LINE

Here are the top 9 amazing vegetables which are low in carbs, high in fats, proteins and other essential nutrients. These vegetables should definitely be a part of the daily Keto platter to get the best results out of Keto and to save oneself from the possible nutrient deficiency.

These vegetables are tested, trusted and proven to be healthy for dieters across many dietary regimes out of which one is Keto. Apart from a Ketogenic diet, they are equally good for a Vegan diet as well. 

Happy Keto.

 

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