Guide to Eating Vegetables on Keto

There has been a lot of buzz around the ketogenic diet because a lot of people who have done it experienced fantastic weight loss results. The simplest way to explain the ketogenic diet is by designing an eating plan that eliminates carbohydrate dependency. For the longest time, carbohydrates have been considered as the primary source of energy. But ketogenic diet dispels this idea because instead of carbohydrates, the body burns protein.

One of the main concerns about the ketogenic diet is whether or not you can still eat fruits and vegetables. By definition, this diet primarily removes carbohydrates, sugar, and grains and replaces them with healthy fat as a source of calories. A person who is on a ketogenic diet eats around 75% healthy fat, 25% protein, and about 5% carbohydrates. As such, going on this diet does not mean you need to sacrifice nutrient dense food by obsessing over meeting the right macro-nutrient intake.

Can you eat vegetables on a keto diet?

Yes, you can eat vegetables on a keto diet. A well-rounded and planned keto diet almost always includes vegetables because these provide fiber, nutrients, and anti-oxidants you need to live a healthy lifestyle. To understand keto vegetables, there are generally two categories of vegetables if you are on a keto diet.

• Above-ground vegetables. This category includes leafy-green vegetables and cruciferous vegetables like cauliflower and broccoli. This group has lower carbohydrates and is widely used in many keto-friendly dishes.

• Below-ground vegetables. Root vegetables, beans, and legumes are generally avoided by those who are on a keto diet. These types of vegetables have higher carbohydrate content.

As a rule of thumb, green vegetables have lower carbohydrates than those that are orange, yellow or red. But there are still exceptions to this rule, which is why it is essential to research the calorie content of each vegetable if you are planning to include it in your diet plan.

The importance of serving sizes

In counting the carbohydrate content of each serving of vegetables, the net carbohydrate is the total carbohydrate minus the fiber content for every 100 grams of raw vegetables. Since 100 grams is the ideal serving size, it is easier to calculate based on this number.

Serving size is essential in keto meal planning. With vegetable intake, you need to ensure that each type of vegetable you are eating does not contain more than 5 grams of carbohydrate.

The following is a list of the best vegetables to eat if you are on a ketogenic diet.

• Spinach
• Zucchini
• Celery
• Cauliflower
• Cucumber
• Cabbage
• Broccoli
• Kale
• Asparagus
• Avocado
• Green peppers
• Brussel sprouts

You can also find a guide here of other vegetables which you can add to your keto meal planning. Although root vegetables are to be avoided, you are still allowed to eat them but only in moderation. Vegetables like pumpkin, carrots, and onions have higher carbohydrate content, but you can still eat them sparingly or in moderate amounts.

Remember, a ketogenic diet is not supposed to deprive you of a nutrient-dense, healthy meal. The purpose of this diet is to ensure that you are getting a balanced intake of essential macronutrients your body needs, but removing much of the carbohydrates, you are typically accustomed to eating.

Thanks to Jayce