The Ketogenic diet sometimes called low carb diet involves careful choosing and planning of low carb foods when deciding to follow the said diet. The keto diet also has categories like a strict ketogenic diet, cyclical keto diet, and modified keto diet.
Understanding Keto diet and net carbs
The types of keto diets share an eating plan that should be high in fat, have moderate protein, and a low carbohydrate diet. The goal of the keto diet is to allow most of the calories from healthy fat instead of carbohydrates to maintain the metabolic state of ketosis.
This low carb eating plan revolves around a daily carb intake typically around 20-50 grams daily and a high fat diet that covers 120 grams to 175 grams daily to hasten the state of ketosis. This metabolic state promotes fat utilisation for energy production because the carbohydrate intake is already low. Stored fat can also be used for energy production hence, weight loss is one of the side effects of the keto diet.
Studies on the ketogenic diets suggest that there are potential health benefits namely weight loss and blood sugar control because of the lower carbohydrate content of the keto diet. Few studies have also looked into its effect on the maintenance and functioning of brain health, and possible effects in reducing the risk of certain cancers and the development of cardiovascular disease.
Net carbs refer to the total carbs minus fibre and sugar alcohols of the different food items, as fibre and sugar alcohols are indigestible by humans and hence reflect little to no effect on blood sugar. Calculating and knowing net carbs can focus on incorporating food items that can affect the state of ketosis, rather than the food items that can impact blood sugar levels.
Keto low carb vegetables
One should carefully consider the incorporation of different vegetables when observing the diet, as most vegetables contain carbohydrates. To maintain the state of ketosis, one should choose low carb veggies that still provide essential nutrients such as vitamins, minerals, and fibre for regulating various body processes.
Below is a list of the best keto vegetables you can include for a healthy diet and to create amazing keto meal ideas supplied with important macro and micro nutrient content and their net carbs per serving.
Green Leafy vegetables
This vegetable group tops our keto vegetable list as they are low in carbs and calories and can easily be incorporated into the diet. Leafy greens can also offer bulk and are an ideal choice to increase fibre intake in a meal to promote digestive health and prevent constipation.
Varieties include spinach, kale, lettuce, Swiss chard, and arugula. Leafy greens are also rich in antioxidants and also support immune function. 2 cups of chopped lettuce contains the following:
- Calories: 16 kcal
- Total Carbs: 3g
- Net carbs: 1g
- Fibre: 2g
- Vitamin K: 96μg
- Folate: 128μg
Cruciferous vegetables
Cruciferous vegetables, including broccoli, cauliflower, brussels sprouts and cabbage are low in carbs but contain fibre that could be helpful in the keto diet. Adding cruciferous vegetables to the diet can add texture to meals without consuming very high carb foods.
2 cups of cauliflower cut up into small pieces contains:
- Calories: 67 kcal
- Total Carbs: 11g
- Net carbs: 5g
- Fibre: 5g
- Vitamin C: 103mg
- Vitamin K: 33μg
- Folate: 122μg
Keto-friendly pizza crust can also be created from cauliflower rice by simply adding chopped cauliflower pieces in a food processor with cottage cheese and egg.
Bell Peppers
Bell peppers are relatively low in carbs particularly compared to starchy and other root vegetables. They are also rich in fibre which aids digestion, improves gut health, and promotes fullness and satiety. Being highly coloured, bell peppers are also powerful antioxidants such as carotene, lutein, and zeaxanthin.
1/2 cup of chopped red or yellow peppers contains:
- Calories: 24 kcal
- Total Carbs: 6g
- Net carbs: 3.5g
- Fibre: 2g
- Vitamin C: 118mg
- Vitamin E: 4.5μg
Zucchini
Zucchini is one of the most versatile keto vegetables that can be spiralized and turned into noodles known as "zoodles," which can replace pasta noodles. It can also be used to create stuffed dishes with both sweet and savoury fillings.
1 medium Zucchini contains:
- Calories: 33 kcal
- Total Carbs: 6g
- Net carbs: 4g
- Fibre: 2g
- Folate: 47μg
Asparagus
Despite the low-calorie content of asparagus, it can be a good source of different vitamins and minerals and an excellent source of Vitamins A, C, E, and K needed to support the immune system, maintain eye health, and skin integrity.
The incredible versatility of Asparagus can make keto cooking easy as asparagus can be prepared in various ways like steaming, roasting, grilling, baking, or even enjoyed raw in salads.
6 large spears of Asparagus contain:
- Calories: 25 kcal
- Total Carbs: 5g
- Net carbs: 2g
- Fibre: 2g
- Vitamin E: 1.7mg
- Vitamin K: 58μg
- Folate: 170μg
Mushrooms
Mushrooms are not just keto-friendly vegetables as they are low in carbs but are also packed with vitamins, minerals, and fibre. They can be excellent sources of different B vitamins like Niacin, Riboflavin, and Pantothenic Acid. Mushrooms can also provide protein which might be lower compared to animal sources but still can be beneficial in supporting muscle health. Varieties such as brown mushrooms, portobello, shiitake, and oyster mushrooms
1/2 cup of mushrooms contain:
- Calories: 22 kcal
- Total Carbs: 4g
- Net carbs: 2g
- Fibre: 2g
- Protein: 2g
- Niacin: 3.5mg
- Riboflavin: 0.2mg
- Pantothenic Acid: 1.7mg
Green beans
Green beans may contain more carbs compared to the other vegetables mentioned, but this can still be incorporated and enjoyed in a keto diet in moderation. Adding green beans can not only provide fibre but also add texture and bulk to dishes. These can be prepared by steaming, sauteing, or roasting which can be complemented with the selected protein dish.
1 cup of cooked green beans contains:
- Calories: 45 cal
- Total Carbs: 10g
- Net carbs: 6g
- Fibre: 4g
- Vitamin K: 60μg
- Manganese: 0.4mg
Starchy Vegetables to look out for
1 cup of boiled sweet potatoes contains 31 grams of carbs which can easily throw you out of ketosis as you eat it in one meal.
- Calories: 134 kcal
- Total Carbs: 31g
- Net carbs: 27g
- Fibre: 4g
1 cup of sweet corn contains 24 grams of carbs which might not be beneficial in a high fat/low carb type of diet.
- Calories: 110 kcal
- Total Carbs: 24g
- Net carbs: 20g
- Fibre: 3g
Conclusion
The list of vegetables can serve as one's guide to eating keto without throwing you off ketosis. It is important to remember that one should plan meals ahead of time and learn to work with the different ingredients to have not only nutritious foods but also enjoyable meals.
Prepare meals in various ways of cooking like baking, steaming, grilling, roasting and sauteing, especially with other healthy fats like olive oil and coconut oil.
Learn to embrace the principles of moderation and variety of food items ranging from keto fruits to keto veggies when planning meals for a ketogenic diet to have a sustainable and healthy lifestyle.
* These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
Reference List & Sources
- Tzenios, N., Tazanios, M., Chahine, M., & Binti Jamal, P. O. (2023). The Positive Effects of the Keto Diet on Muscle Building: A Comprehensive Overview. Special Journal of the Medical Academy and Other Life Sciences., 1(4). https://doi.org/10.58676/sjmas.v1i4.27
- Crosby L, Davis B, Joshi S, Jardine M, Paul J, Neola M and Barnard ND (2021) Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks. Front. Nutr. 8:702802. doi: 10.3389/fnut.2021.702802
- Cronometer.com for nutrient information
- Dowis, K.; Banga, S. The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients 2021, 13, 1654. https://doi.org/10.3390/nu13051654