10 Low Carb Vegetables for Ketogenic Diet – With Side Benefits

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Vegetables are an excellent (and cheap) source of numerous nutrients, potassium, fiber, folate and more. All of these greatly contribute to a person’s physical well-being. Furthermore, regular consumption of the right number of vegetables reduces a person’s risk of developing chronic diseases.

Keto diet, in a nutshell, means cutting down on carbohydrates. Therefore, a person’s carb intake on a keto diet must be minimal.

But, the thing is, vegetables are carbs. However, low-carb vegetables filled with nutrients and antioxidants do exist. Hence, these should be included in a successful keto diet.

Top Ten Low Carb Vegetables

Above all, going on a keto diet does not mean giving up on nutrient-rich vegetables for good. Without further ado, here is the list which features the best (and yummiest) “keto vegetables”.

Spinach

Generally, 1 cup of raw spinach only has 1 gram of carbs. In fact, this is almost a no carb vegetable. 

Firstly, this vegetable is known to provide energy and helps in blood circulation. Also, for people seeking vitamins K, A, C and folate, spinach is a very good source.

Lettuce

In general, 1 cup of lettuce only has 1 gram of carbs. Likewise, this is almost a zero carb vegetable.

Lettuce helps normalize cholesterol levels, fights anxiety and has anti-cancer properties. Moreover, lettuce has the ability to improve brain memory.

Mushrooms

Basically, 1 cup of mushrooms only gives 2 grams of carbs.

Aside from being a tasty meal ingredient, mushrooms also lower cholesterol levels, strengthens bones, normalizes blood pressure, aids in weight loss and boost the immune system. Although not technically a vegetable (mushrooms are a type of fungus), mushrooms are low-carb and packed with many nutrients. They are a splendid option for keto diets.

Belgian Endive

In general, 2 grams of carbs come from 1 cup of raw Belgian Endives.

Truly, regular consumption of Endive will reflect on your skin and hair. In fact, it fights acne, keeps skin moist and makes hair shiny. In addition, Endive has several health benefits. For instance, it aids in proper digestion, strengthens teeth & bones, detoxifies the liver & gall bladder and improves cardiac health.

Celery

First thing to remember, a single cup of raw celery contains 3 grams of carbs.

With this in mind, celery can be found in almost all types of foods. For example, smoothies, salads, soups and other delicacies. It has a rich flavor that is matched by its health benefits. Likewise, it keeps the heart healthy, aids in weight loss and antioxidant-rich.

Zucchini

Before anything else, a single cup of zucchini only gives  4 grams of carbs.

Generally, eating zucchini on a regular basis will lead to:

  • A healthier prostate
  • Weight loss
  • Good eye vision
  • Better digestion
  • Normal blood pressure
  • More resistance against diseases

Radish

Specifically, 1 cup of raw radishes only contains 4 grams of carbs.

In general, radishes offer multiple health benefits. First, they aid in proper digestion. Second, they have anti-cancer properties. Third, radishes help normalize blood pressure. And last, because of its low glycemic index, people with diabetes can eat it without worrying about sudden spikes in their blood levels.

Cucumber

Generally, 4 grams of carbs come from 1 cup of cucumber.

Without reservation, regular consumption of cucumbers can:

  • Freshen breath
  • Lower bad cholesterol
  • Relieve joint pain
  • Help in liver detoxification
  • Hydrate the body
  • Aid in proper digestion
  • Fight cancer
  • Keep a healthy-looking skin

Cauliflower

Basically, a cup of cauliflower gives 5 grams of carbs.

For the most part, the main benefit of cauliflower is its ability to fight cancer. Further, it has the power to improve cardiac health. Moreover, it can enhance memory. Similarly, it can strengthen the bone structure. Finally, it promotes better blood circulation.

Eggplant

1 cup of cubed eggplant only gives 5 grams of carbs.

To begin with, eggplants can alleviate stress. Moreover, they can control diabetes. In addition, this vegetable can enhance memory. Further, it can normalize blood pressure. Finally, eggplants can prevent colon cancer from developing.

Other Low Carb Vegetables

Vegetables Content of Carbs
Asparagus 4 grams of carbohydrates from a single cup
Onion A small onion has only 6 six grams of carbs
Broccoli A cup of broccoli contains 6 grams of carbs
Kale 1 cup is a source of 6 grams of carbs
Bell Pepper A medium-sized variety has 7 grams of carbs
Green Beans 1 cup gives 10 grams of carbs
Artichokes A medium-sized variety has 14 grams of carbs

Going Keto Is Not Going Without Vegetables

Without a doubt, low-carb vegetables that have lots of nutrients and health benefits should not be excluded from the keto diet. Also, adding low carb vegetables to the meals that you eat can help you get the most out of your keto dietary plan.

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Jil Neely

Jil Neely

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