One of the biggest misconceptions about a keto or low-carb diet is that all the foods you’re going to eat will be bland or cooked to death. The reality is so far from it. Vegetables both cooked and raw play an important role in helping to keep the keto diet balanced nutritious and delicious.
Of course, you can find hundreds of types of vegetables at your local grocery store supermarket or farmers market. Those on the keto diet learn to consider each vegetable they add to a dish with care. After all some vegetables are high in sugar and don’t deliver the way we need them to.
To ensure that your carb counts don’t add up too quickly here’s our straightforward do’s and don’ts guide for eating veggies on a ketogenic diet.
Ideal vegetables for a ketogenic diet
The ideal vegetables for a ketogenic diet are high in nutrients and low in carbs. Our number one go-to veggie is anything dark and leafy. Of course, there’s spinach and kale and plenty of other tasty greens like collards, Swiss chard, mustard greens, bok choy
We’d love to mix up fresh leafy green salads or prepare side dishes like creamed spinach or roasted kale at dinner time. Leafy greens aren’t the only low carb veggies. The keto diet also welcomes members of the cruciferous family like broccoli and broccoli rabe, cauliflower, cabbage
gher carb veggies
A good rule of thumb to follow is that generally the brighter and more colorful the vegetable – the more carbs it tends to contain. Another is that sweeter veggies think corn and carrots also contain more sugar. Some bright veggies are the exception to these rules however. For instance, bell peppers and jalapenos can be used for added texture and flavor in meals. Radishes are a great way to add some crunch to a dish. And tomatoes, mushrooms, eggplant, artichoke hearts, olives and other medium carb veggies are a great way to add in visual appeal and exciting flavors without too many carbs.
Best of the best list of vegetables
If we had to come up with a best of the best list of vegetables, that list would include broccoli, asparagus, mushrooms, zucchini, spinach, avocado, cauliflower, bell peppers, green beans, lettuce and kale. All of these are super versatile give the best nutritional bang for their buck and pack in a ton of flavor.
egetables we almost never eat
Let’s look at the vegetables we almost never eat. Very sweet or starchy vegetables like peas, corn, potatoes, sweet potatoes, parsnips and yams are full of sugar and thus full of carbs. We also avoid yucca, parsnips beets and some kinds of sweet squash it’s like but are not in pumpkin.
So don’t be afraid to load up on veggies. Choosing organic is great if and when you can. But what’s more important is making sure you have a diverse variety of vegetables to round out your keto diet. Frozen veggies can be an economic and convenient way to go. And are often more nutrient dense than fresh ones because they’re flash-frozen at the peak of ripeness for inspiration on how to cook vegetables.