Table of Contents
Vegetables are always considered a healthy eating plan, even in the keto diet plan. But in the keto plan, it is difficult to choose keto-friendly vegetables. Keto diet is very trendy nowadays in which carbs replaced with fats. The restriction of carbohydrates makes your body in ketosis state, and the body burns fat for energy instead of
carbs.
For maintaining the keto diet plan, you can only take 5-10 % calories from carbs. Vegetables have mostly low in calories and high in nutrients. So here I will tell you which vegetables are keto-friendly and you can add easily to your diet chart. You should be limiting the high carbs vegetables first in which carrots, potato, corn, beets, and
squash included. Here are the ten best keto-friendly vegetables.
Arugula
Arugula vegetable is known as the rocket. It is a leafy green vegetable that has a peppery flavor. The one serving or four cups of fresh arugula provide 20 calories and 2 grams of carbohydrates. It is the best source of vitamin C, A, folic acid, and calcium.
Asparagus
The one serving of Asparagus gives 20 calories and 4 grams of total carbohydrates. Asparagus is a rich source of fiber, folic acid, vitamin A, and C.
Bell Peppers
Bell peppers are considered low carb and high-fat vegetables that you can add in your keto plan. It fulfills your daily vitamin C requirement.
Broccoli
Broccoli is considered one of the best keto-friendly vegetable and one serving of broccoli provide 3 grams of carbs and 30 calories. It is also a nutrient-dense vegetable like vitamin A, B, C, magnesium, and potassium. This vegetable also provides antioxidants zeaxanthin and lutein that protect your eyes from harmful objects.
Brussels Sprouts
Brussels sprouts provide 40 calories, 3 grams of carbs, 2 grams protein, and 3 grams of fiber. Besides, your daily vitamin C requirement also fulfill. It is best for cancer, heart health, and anti-inflammatory diseases.
Cauliflower
Cauliflower is a low carb vegetable that used mostly in rice, mashed potatoes, pizza crust, and baked goods. Its 3-ounce serving gives 25 calories and 3 grams of net carbs and vitamin C as well as folic acid.
Kale
Kale is also a leafy green vegetable that is giving 20 calories and 1 gram carbs. Like all other leafy vegetables, kale is also the best source of vitamin C, A, and K. besides, in minerals, it is a rich source of magnesium and calcium. Antioxidants in kale help to protect against chronic diseases.
Mushrooms
If you add one serving of mushroom in your keto plan, it will help to achieve your keto goal. This one serving will provide 20 calories, 2-gram carbs, and 3 grams protein. It is a full pack of vitamin B and D, copper, and selenium. Moreover, many studies support that mushrooms improve and boost immunity.
Spinach
Spinach is basically considered a nutritious vegetable, but it also gives high calories almost near to 40 and 4 grams of carbs and 2 grams of protein and 6 grams of fiber. Spinach is also fuller with vitamin A, C, iron, folic acid, and magnesium.
Tomatoes
Tomatoes is a healthy vegetable that rich source of lycopene. Lycopene is basically a phytonutrient that best for heart health and has anti-cancer properties. One medium potato gives you 20 calories, 4 grams of carbs, vitamin C and A as well as potassium.
Summary
Here we write an article about keto-friendly vegetables that you can use in your keto plan. Keto diet works best when you are using the right foods in your diet.
