KETO: WHICH VEGETABLES ARE ALLOWED?

In a ketogenic diet, the selection of food is determined by its carbohydrate content. As a result, many popular items such as bread, pasta, and other grain products are not included in the keto menu. Instead, fish, meat, dairy products, and vegetables are preferred. But which vegetables are a good choice for keto?

Vegetables Perfect for Keto

On a ketogenic diet, it’s advisable not to exceed 50g of carbohydrates per day. Therefore, choosing vegetables with minimal carbohydrate content is wise to keep overall intake as low as possible. High-water content vegetables like cucumbers or lettuce, green leafy vegetables like spinach and Swiss chard, and cruciferous vegetables like broccoli and various types of cabbage are excellent choices. Here is an overview of keto-friendly vegetables.

Keto Vegetables

Powerful Green Vegetables

Not just the strong Popeye loves spinach; the keto community is a fan of this green leafy vegetable too. Whether raw as a type of salad, sautéed, or boiled, spinach is versatile and contains folic acid and B-vitamins, essential for a healthy body.

Swiss chard and bok choy are also packed with vitamins and offer an interesting flavor profile to dishes, such as lightly sautéed or as additions to curries. Green asparagus is another excellent keto-friendly vegetable, especially when sautéed with high-quality oil and combined with Parmesan, as is leek.

Celery stalks, on the other hand, taste best raw and are not only healthy due to their nutrient profile but also because they have anti-inflammatory properties.

High-Water Content Vegetables

Cucumbers make an ideal snack for in-between meals: cut into long strips and enjoyed with a keto-friendly dip or as part of a salad, they are refreshing and light. Cucumbers are 95% water and contain vitamin C in their skin, so they should be well washed and eaten with the peel.

Zucchini, similar in appearance to cucumbers, has gained popularity with the advent of zoodles. Zoodles, a pasta substitute made from zucchini cut into long strips, also pair well with green salad varieties like romaine, iceberg, or field lettuce, which are also suitable for keto.

Cabbage/Cruciferous Vegetables

Cruciferous vegetables like kale, broccoli, cauliflower, and other cabbage varieties were once labeled as old-fashioned and gas-inducing. However, kale has made it to the list of popular superfoods through smoothies and the like, rightfully so. And its relatives should be there too, as cruciferous vegetables are powerhouses that help our bodies fight cancer cells.

Cauliflower is ideal as a rice substitute, and with a spicy marinade, you can make delicious cauliflower steaks. Besides, cabbage varieties are full of vitamins and antioxidants and contain very few carbohydrates. Go for it!

Green Beans

They are rich in protein, versatile, and suitable for keto. They also contain a lot of iron and are full of fiber. Have you ever tried sautéing beans and adding them to a salad? They also pair perfectly with cauliflower or beef steak.

Bell Peppers and Tomatoes

Tomatoes are among the most popular vegetables. Small, crunchy, and sweet, they remind us of Bella Italia. Sliced and combined with mozzarella, they are a popular appetizer, and as a pureed soup, they are a heart-warmer. Tomatoes also contain antioxidants that act against malignant cells.

Bell peppers, on the other hand, are stars when it comes to vitamin C, even surpassing citrus fruits in their high content. Bell peppers are best eaten raw, as vitamin C is sensitive to heat.

A Versatile Menu with Keto Vegetables

With the listed vegetables, you can do a lot in the keto kitchen. Steaming, frying, blanching, baking, grilling: there are many ways to prepare delicious and varied dishes. The possibilities are almost limitless, ranging from salads to vegetable stir-fries and casseroles to hefty grilled dishes. For a snack, a piece of fruit or a tasty Keto On The Go is a good choice!