Keto vegetables the best and the worse . There is a simple rule you can have vegetables that are above the ground than below the ground.
Above the ground vegetables are generally low in carbs; hence they are best suited for the keto diet. Below the ground, vegetables are root vegetables full of carbs like sweet potatoes and potatoes.
List Of Keto Vegetables-
- Green beans
- Peppers (especially green)
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 fewer than 20 grams of carbs per day.
Vegetables with less than 5 grams of 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 careful with 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 instance, a medium-size pepper has 4-7 grams of carbs.
While tomatoes are technically a fruit, they can work on a keto diet. But again, their carbs are a bit higher. When combined with other foods, you may exceed 20 grams of net carbs a day if you consume too many tomatoes.
If you are doing a more moderate or liberal low-carb diet that allows more than 20 grams of carbs a day, you can eat as many above-ground vegetables as you desire.
- Cauliflower – 3 g. Mild flavor and so versatile. Use it as the base of staples like cauliflower rice and cauliflower mash.
- Avocado – 2 g. Technically a fruit, but loaded with nutrients and healthy fat.
Great sliced, mashed as guacamole or even baked.
- Broccoli – 4 g. Swap it for pasta, rice or potatoes. It can be steamed, fried in butter, drizzled in cheese sauce, roasted with bacon, baked au gratin and more.
- Cabbage – 3 g. Delicious when sautéed in butter or used in our popular Asian cabbage stir fry.
- Zucchini – 3 g. Miss potatoes? Try our zucchini fries or zucchini chips. Zucchini can also be spiralized to make keto pasta, like in this keto carbonara.
- Spinach – 1 g. Extremely low in carbs, it can be used raw in salads, baked into chips, sautéed, or creamed.
- Asparagus – 2 g. Filling, highly nutritious, and very low carb, asparagus was made for a high-fat sauce such as hollandaise or béarnaise
- Kale – 3 g. Although slightly higher carb than spinach, kale is a flavorful veggie. Enjoy it raw in salads, baked into chips, sauté in lard, or use as a base instead of pasta.
- Green beans – 4 g. Green beans can be roasted, steamed, or stewed but may taste even better cooked in bacon fat or butter.
- Brussels sprouts – 5 g. Baby cabbages are excellent roasted until crispy or served in a creamy sauce.
What To Avoid On Keto-
- Acorn squash (13g net carbs) Serving: 1 cup (cubed, raw) | Cal: 56 | Total Fat: 0g | Total Carbs: 15g (2g fiber, 0g sugar) | Protein: 1g.
- Butternut squash (13g net carbs)
- Corn (20g net carbs)
- Parsnips (13g net carbs)
- Peas (9g net carbs)
- Potatoes (24g net carbs)
Here are some Indian dishes that are all keto-friendly:-
1. Baigan ka Bharta
One of the best and more nutritious low carb vegetables is baingan (or brinjal or aubergine). Indians love their brinjals and cook them in the form of Bharata; brinjal mash ate with bread or rice. A 100-gm portion of aubergine has just 6 gm of carbs (as per USDA data), which is less than the carb load of many other veggies.
2. Paneer Bhurji
If you\’re on a keto diet, then paneer is going to be your friend. A 100-gm of paneer has a mere 3.4 gm of carbs, as per data by the United States Department of Agriculture (USDA)! Paneer is extensively used in vegetarian preparations in India, and bhurji is one of the most nutritious and easy-to-make paneer dishes. You can also add it to salads and make keto-friendly desserts with it.
3. Sarso Ka Saag
India has a wealth of greens, which usually tend to be low in carbs. This dish is indias most popular winter green food it is eaten as sarso ka saag. A 100-gm of raw sarso has a mere 4.7 gm of carbs (as per the USDA data). Add a little bit of ghee to your saag, in order to enhance its nutrition and add some good fats to it.
Kerala has a number of stews and curries made from coconut milk and all these are keto-friendly. Avial is a vegetable stew that has a number of seasonal and local vegetables like green beans, drumsticks, along with the flavourful curry leaves fried in coconut oil. Coconut oil and coconut milk are both rich in monounsaturated fatty acids, which is good for the body.
5. Palak Paneer
Popularly known as spinach, is another one of those superfood low-carb vegetables, paired with paneer in the delicious desi combo – palak paneer. It contains a mere 3.6 gm of carbohydrates per 100 gm of the vegetable (as per the USDA data), making it a perfect addition to your keto meals.