Vegetables like bell peppers, mushrooms, and tomatoes can be great for the ketogenic (keto) diet since they contain few carbohydrates. Corn, green peas, and white potatoes are not keto-friendly because they contain a lot of starch, a type of carbohydrate.
The body usually gets energy from carbohydrates and fats. The keto diet focuses on getting the most energy from high-fat foods.A low level of carbohydrates sends your body into ketosis, or when the body burns ketones for energy. Read on to learn what keto-friendly vegetables can help you stay in ketosis.
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Vegetables contain many nutrients without a lot of calories. They have fiber, essential vitamins, minerals, and phytonutrients, making them excellent choices for a healthy diet.
On the keto diet, limit vegetables that contain a lot of carbohydrates, like potatoes, corn, and peas. Instead, you'll want to boost your intake of non-starchy vegetables.
1. Arugula
Carbohydrates: 3 grams (g)
Arugula, also known as rocket, is a leafy green with a peppery flavor. One 4-cup serving of fresh arugula contains 3 g of carbohydrates.
Arugula is an excellent source of calcium. This mineral is essential for strong bones and teeth. This leafy green vegetable also contains vitamins A and C. Vitamin A supports vision, the immune system, and organ functioning. Vitamin C helps heal wounds, absorbs iron, and supports the immune system.
Arugula contains carotenoids, flavonoids, and phenolic compounds. These compounds are antioxidants that slow down or prevent cell damage.
Some evidence suggests that antioxidants help prevent and protect against health conditions, such as:
- Heart disease
- Obesity
- Some cancers
- Ulcers
- Viral or bacterial infections
2. Asparagus
Carbohydrates: 2 g
Four spears of cooked asparagus contain 2 g of carbohydrates, making it an excellent choice for people on the keto diet. Asparagus is known as the "king of vegetables," partly because of its potential health benefits. Research has found that asparagus, in different forms like the vegetable itself or powders, helps with insomnia, high blood pressure, and stress.
Asparagus contains protein, which comes with essential amino acids. Amino acids, the foundation for proteins, help break down food and repair tissues.
Asparagus is a good source of fiber and vitamins A, C, and E. Asparagus is more than 50% water, which may help prevent urinary tract infections (UTIs). The water content can also help flush fluids out of the body.
3. Bell Peppers
Carbohydrates: 7 g
Bell peppers are another low-carbohydrate option, with 7 g in one medium bell pepper. The same serving size also contains the following nutrients:
- Calcium:8 milligrams (mg)
- Fiber:2.5 g
- Magnesium:14 mg
Bell peppers have more vitamin C than oranges. One serving of red bell peppers has 95 mg of vitamin C, which is 106% of the recommended daily intake.
Bell peppers are packed with vitamins A and E and antioxidants. Research has found that bell peppers have anti-inflammatory, antidiabetic, and antimicrobial properties. The vegetable might also regulate your immune system.
4. Broccoli
Carbohydrates: 8 g
One medium stalk of broccoli contains 45 calories and 8 g of carbohydrates. Broccoli, like other cruciferous vegetables, is an excellent source of nutrients, such as:
- Calcium
- Folic acid
- Magnesium
- Potassium
- Selenium
- Vitamin C
- Vitamin K
Broccoli also has flavonoids, which are natural substances with antioxidant properties. Flavonoids can get rid of fungi, viruses, and bacteria.
Broccoli can help keep you hydrated since they are about 70% water. The nutrients found in broccoli may prevent inflammation and reduce the risk of chronic diseases.
5. Brussels Sprouts
Carbohydrates: 8 g
Brussels sprouts have antioxidants, fiber, and vitamin C. One cup of Brussels sprouts contains the following nutrients:
- Carbohydrates:8 g
- Fiber:3 g
- Protein:3 g
- Vitamin C:75 mg
- Vitamin K:156 micrograms (µg)
Brussels sprouts also contain sinigrin, which is a plant-based compound. Some evidence suggests that sinigrin has anticancer, anti-inflammatory, antimicrobial, and wound-healing properties.
6. Cauliflower
Carbohydrates: 4 g
One cup of cookedcauliflowerhas 4 g of carbohydrates and 56 mg of vitamin C. Cauliflower also contains fiber, which keeps you full for long periods.
Cauliflower is a member of the cruciferous family and a versatile low-carbohydrate vegetable. You can use cauliflower as a stand-in for rice, mashed potatoes, pizza crust, and baked goods.
Like its cousins broccoli and Brussels sprouts, cauliflower may protect against certain diseases. One study published in 2017 found that eating more cruciferous vegetables reduces the risk of certain cancers and heart disease.
7. Kale
Carbohydrates: <1 g
Kale, which has less than 1 g of carbohydrates in 1 cup, has a few possible benefits like:
- Helping manage eye diseases
- Protecting the gastrointestinal (GI) tract
- Reducing inflammation
Kale is among the vegetables that are at least 10% of the daily recommended intake of 17 nutrients people need. This leafy green vegetable is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium.
One cup of kale also provides 113 mg of vitamin K, which is about 94% of your daily recommended intake. Vitamin K is essential for bone health. Eating vitamin-K-rich foods helps strengthen your bones and reduce the risk of fractures.
8. Mushrooms
Carbohydrates: 2 g
Mushrooms are another flavorful and nutritious low-carbohydrate vegetable. They're a source of protein and fiber and have B vitamins, copper, vitamin D, and selenium.
B vitamins assist the process your body uses to get energy from food. The body needs vitamin D to absorb calcium and other nerve, muscular, and immune system functions. Copper benefits iron uptake and energy metabolism. Selenium helps maintain various cell functions.
Some types of mushrooms may bolster immunity and have anti-cancer benefits. Mushrooms may have other properties, like antimicrobial, antioxidant, and hypoglycemic effects.
9. Spinach
Carbohydrates: 1 g
Spinach is another good source of several nutrients. A half-cup of boiled spinach offers 64% of the daily recommended intake of vitamin A. Each serving provides fiber, vitamin C, iron, and magnesium. Spinach is an excellent source of vitamin K, with over 121% of the daily recommended intake in 1 cup.
Spinach offers health benefits based on its other nutrients, in addition to immunity support from vitamin C. Iron transfers oxygen to different body parts. Magnesium is essential for the growth and development of muscles.
A study published in 2018 examined the relationship between green leafy vegetables and cognitive decline among older adults. The researchers found that eating green leafy vegetables like spinach helped slow the progression of cognitive decline.
10. Tomatoes
Carbohydrates: 5 g
One medium tomato has 20 calories and 5 g of carbohydrates. Tomatoes also have vitamins A and C, magnesium, and potassium.
Tomatoes are a healthy addition to any eating plan since they are a rich source of antioxidants. This vegetable has lycopene, a natural pigment that gives tomatoes their red color. Lycopene is also an antioxidant that helps protect against cell damage. A review published in 2019 found that eating tomatoes promotes skin, bone, and brain health and lowers heart disease risk.
Vegetables To Limit on the Keto Diet
Starch is a type of carbohydrate, or your body's primary energy source. The keto diet restricts your carbohydrate intake to about 20 to 50 g daily, so you may have to limit starchy vegetables.
Vegetables that contain more carbohydrates per serving include:
- One cup of green peas: 20.9 g
- One medium ear of corn: 19.1 g
- One medium white potato: 33.4 g
It's important to follow the keto diet under the supervision of a registered dietitian to ensure you're getting all your essential nutrients. The keto diet is used to treat medical conditions in some people. This eating pattern is not suitable for everyone.
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You don't have to limit vegetables if you're on the keto diet or are considering it. Plenty of low-carbohydrate vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
These vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber. Whether you're on the keto diet or not, these vegetables will be nutritious additions to your plate.
