In India, we find that some vegetable is not easily available to fit into a ketogenic diet, However, We have some vegetables which are available and can make your diet plan more interesting and enjoyable. Well, Vegetables are the unsung heroes of the keto diet. Low-carb vegetables are the best fit for a ketogenic diet. You can have as many green and high-fiber vegetables on your keto diet. Green vegetables are lower in carbs and high in fiber.
Indian Vegetables Good for Keto Diet-
On a strict ketogenic diet, with fewer than 5% of calories from carbs, it’s important to know which veggies are the lowest in carbs, particularly if your goal is to consume less than 20 g of carbs per day.
Vegetables with less than 5 g net carbs may be eaten relatively freely. It’s hard to overeat spinach, zucchini, lettuce, cucumbers, cabbage, asparagus, and kale on a keto diet. These are considered keto vegetables.
Be more aware of slightly higher-carb vegetables like bell peppers (especially red and yellow ones), brussels sprouts, and green beans to stay under 20 grams of carbs a day. The carbs can add up. For example, a medium-sized pepper has 4-7 grams of carbs.
Below is a list of some Indian vegetables good for the keto diet.
1) Cauliflower-
The star of most keto recipes, also, for vegetarian keto dieters it’s a big star ingredient for keto recipes! Cauliflower has a mild flavor and a versatile texture. Shredded cauliflower is often considered an alternative to rice, and is extensively used in the keto diet to promote a sense of satiety. You can use cauliflower for rice, wraps, pizza, or even have it mashed. Like broccoli, it\’s very high in both Vitamins K and C and is associated with a lowered risk of heart disease and cancer.
Cauliflower Net carbs: 2gm
2)Cabbage-
Cabbage has minimal carbs and comes packed with fiber, and Vitamins K and C. Vitamin C boosts the immune system while the fiber clears up the digestive tract. The leaves can also be used as a substitute for sandwich bread, tortillas, tacos, and even pita bread, to create a low-carb version of your favorite dish. You can have it raw and shredded in salads, or toss in some sesame oil for an Asian stir fry.
Cabbage Net carbs: 3gm
3)Broccoli-
Broccoli\’s versatile shape makes it a low-carb replacement for pasta and rice, and it tastes great as a hearty base in most dishes too. Along with being packed with Vitamins C and K, it also comes with anti-diabetic and anti-aging benefits. You can have broccoli soup as well.
Broccoli Net carbs: 4gm
4)Spinach-
Extremely low carb, spinach is one of the most keto-friendly vegetables out there. You can have it raw in salads, baked into chips, sautéed, or creamed. This leafy green shields the heart reduces the risk of common eye diseases and provides tons of vitamins and minerals.
Spinach Net carbs: 1gm
5)Green Beans-
Green beans contain antioxidants like carotenoids and are high in chlorophyll .that may help prevent cancer and protect the brain. You can have Green beans either roasted, steamed, or stewed, but may taste even better cooked in bacon fat or butter.
Green beans net carbs: 4g
6)Bell Peppers-
Green capsicum may be lower in carbs than its colorful counterparts, but red and yellow peppers are also frequently used, raw, sautéed, or roasted, to add color and flavor to a dish. Overall, bell peppers consist of Vitamin A and have anti-inflammatory properties from the carotenoids they contain.
Bell peppers Net carbs: 6gm
7) Okara aka bhindi-
Okra, or bhindi, as it is commonly known in most Indian kitchens, is great for the keto diet because of its low carb and high fiber profile. It is a good source of Vitamin C, Vitamin K, Vitamin B6, manganese, potassium, and thiamin, and you can eat it either baked, fried, or steamed.
Okra Net carbs: 4gm
8)Zucchini –
Are you missing potatoes? Well, zucchini is here for you. Make zucchini fries or zucchini chips, and replace your regular spaghetti with zucchini noodles. This vegetable is an excellent source of Vitamin C, and can also help you keep your skin beautiful, inside out.
Zucchini Net carbs: 4 gm
9)Eggplant-
Eggplants are non-starchy vegetables that, while being low on carbs, also pack in a lot of vitamins, minerals, and fiber in a few calories—fiber moves through the digestive tract slowly and promotes satiety, reducing overall calorie intake. Eggplant Parmesan is a well-known keto snack and eggplant lasagna is considered to be a delicious main dish. Also, Indian eggplant aka baingan ka bharta is the staple dish in every second home in India.
Eggplant Net carbs: 4.8gm
10) Cucumber-
Cucumbers are low in carbs and very refreshing. Cucumbers are great for your salads and dips. Compounds in cucumber have anti-inflammatory and anti-cancer properties. They may aid to protect against cancer and support brain health.
Cucumber Net Carbs: 4gm
11)Radishes-
Radishes are Brassica vegetables with a peppery, sharp taste. They\’re sufficiently high in vitamin C, Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen.
Radish Net Carbs: 2gm
13) Onions-
Onions are a pungent, nutritious vegetable. However, they are sufficiently high in carbs by weight, they\’re usually eaten in small amounts because of their robust flavor. Onions consist of 5 g carbs per serving and may help lower blood pressure and LDL cholesterol levels.
Onion Net Carbs: 5gm
14) Kale-
Kale is the latest vegetable that\’s also extremely nutrient-dense. It contains antioxidants and good sources of vitamins A and C. Also, compounds in kale help to lower blood pressure and may also help protect against heart disease, type 2 diabetes, and other diseases.
Kale Net carbs- 6gm
The veggies you eat play a crucial role in a successful low-carb lifestyle, so try to adhere to this keto vegetable list. Vegetables are loaded with fiber content and have various health benefits too.
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