The ketogenic (keto) diet is a low-carb, high-fat eating plan that has become increasingly popular in recent years. To follow the keto diet, it’s important to understand which foods are keto-friendly and which are not. The general rule of thumb is that if a vegetable grows above ground, it’s probably better for a keto diet, as plants store a lot of their carbs in their roots below ground.
For a keto diet, it’s recommended to stay below 20 grams of net carbs per day. So, it’s essential to choose vegetables that are low in carbs to ensure you stay within your daily carb limit.
Here is a list of the 10 best keto-friendly vegetables, ranked in order of popularity and ease of use in keto cooking.
- Cauliflower: With only three grams of net carbs per 100 grams, cauliflower is a great choice for the keto diet. It can replace many high-carb dishes, such as potatoes, and can be mashed or made into rice or a pizza crust.
- Avocado: Avocado is a great source of healthy fats and nutrients, and has only two grams of net carbs per 100 grams. It’s a versatile food that can be sliced, mashed, or used in guacamole or baking.
- Broccoli: Broccoli is a rich source of protein and fiber, with only four grams of net carbs per 100 grams. It can be eaten raw or cooked, and is a great addition to salads, dips, and casseroles.
- Cabbage: Cabbage has only three grams of net carbs per 100 grams and can be used in many different ways, such as a wrap, pasta substitute, or summer salad.
- Zucchini: With three grams of net carbs per 100 grams, zucchini is a great choice for the keto diet. Using a kitchen spiralizer, zucchini can be transformed into “zoodles,” a low-carb alternative to pasta.
- Spinach: Spinach has only one gram of net carbs per 100 grams and can be used in a variety of dishes, such as raw in salads, sautéed, or in omelets.
- Asparagus: With only two grams of net carbs per 100 grams, asparagus is a great choice for the keto diet. It can be sautéed, grilled, or steamed, and is a delicious addition to many dishes.
- Kale: Kale has only three grams of net carbs per 100 grams and is a great addition to salads, smoothies, and casseroles. It can also be made into crispy chips.
- Green beans: With only four grams of net carbs per 100 grams, green beans are a great choice for the keto diet. They can be used in soups, stews, and casseroles and are a convenient food to keep in the freezer.
- Brussels sprouts: With only five grams of net carbs per 100 grams, brussels sprouts are a delicious and flavorful addition to the keto diet. They can be roasted with bacon or added to salads.
In conclusion, the key to following a keto diet is to choose vegetables that are low in carbs. The above-mentioned vegetables are all under five grams of net carbs per 100 grams, making them excellent choices for a keto diet.
By eating these vegetables and following the general rule of thumb that if a vegetable grows above ground, it’s probably better for a keto, you can stay within your daily carb limit and achieve your weight loss goals.
Happy and Healthy 
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