Eating Vegetables are very beneficial for our health. When you are on the Keto Diet, It is necessary to take low carb keto vegetables. Vegetables are rich in minerals and vitamins and provide important nutrition to our body.
We discuss in the previous article Keto diet menu about the 7 day sample keto diet plan. If you are vegetarian or you like vegetables you can also add low carb vegetables in the sample keto diet menu.
Top 10 keto vegetables
Kale
Kale is one of the top low carb keto vegetable which contains Vitamin A, Vitamin C and Vitamin k and others important nutrition like calcium, potassium and magnesium.
As per U.S. DEPARTMENT OF AGRICULTURE research, Kale contain 4.43g Carbohydrate per 100g serving.(1)
See kale health benefits in details
Spinach
Spinach is a good source of iron, folic acid, Vitamin A and Vitamin C, and magnesium. It is also a low carb diet because it contains only 3.63g Carbohydrate per 100g as per U.S. Food Data Central.(2)
Bell Peppers
Bell Peppers are rich in vitamin C and potassium and help to reduce risk of cancer. They are low carb keto vegetable which also has antioxidant properties. Bell pepper contains 4.71g Carbohydrate per 100gm serving.(3)
Asparagus
Asparagus is highly nutritious and low carb keto vegetable. It contains folic acid, vitamins A and C and a good source of fiber. Asparagus contain only 3.88g Carbohydrate per 100g which make it great keto food.(4)
Broccoli
Broccoli is the good source of B-vitamins, vitamins A and C, magnesium, and potassium. It also has lutein and zeaxanthin antioxidants, which are very useful to protect eyes from harmful UV damage.
Broccoli also provide protection from various types of cancer and resistance in type 2 diabetic patients. (5), (6)
Broccoli contains 6.64g Carbohydrate per 100gm as per U. S. Food Central Data.(7)
Mushrooms
Mushrooms are the one of the great keto vegetable.
These are very low in carbs and contains only 3.26 g Carbohydrates per 100gm.(8)
Mushrooms also have anticancer properties and rich in minerals like copper, Potassium, B-vitamins, vitamin D, and selenium.
Avocados
Avocados can be consumed as a vegetable. There are many health benefits of Avocados
Avocados are high in fat and low in carbs. It contains only 8.64g carbs(9) and great source of Vitamins K, E, C, Potassium, Niacin, Omega-3 fatty acids and Folate.
Cauliflower
Cauliflower contains 4.97 g Carbohydrates per 100gm serving which make it one of another great keto vegetable. (10) You can add it as a substitute of potato at your keto diet.
Cauliflowers are the good source of Vitamin C (48.2 mg), Potassium(299 mg) and other minerals.
Garlic
Garlic is high carb (33.06 g) in weight, but use in very low quantity in any diet so we can also add it to our keto vegetable list. Usually we add only few cloves to any prepared food. One clove of garlic contains only 1 gram of carbohydrate .
Garlic is very useful for immune function and have anti antioxidant properties. It controls high blood pressure and contains necessary minerals. There are many other Health benefits of Garlic
Tomatoes
Tomatoes contain lycopene and phytonutrient which have anti-cancer properties and very helpful for heart health. They’re a good source of vitamin A, potassium, vitamin C and vitamin K.
Tomatoes are the best addition to keto diet menu and very low in carbs. They contain only 3.89g Carbohydrate per 100gm. (13)
Lettuce
Lettuce is also one of the great lowest carb keto vegetable which contains only 2.97g Carbohydrates. They contain folate, which helps reduce levels of homocysteine.
Others Keto Vegetables
Here are some of our favorite keto approved vegetables:
Arugula
Brussels sprouts
Cabbage
Celery
Cucumber
Green Beans
Peppers (red and green)
Olives
Zucchini
Swiss chard