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    Keto Vegetables

    By Expert BulletinUpdated:Jun 12, 20214 Mins Read
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    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

    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)

    See Broccoli Nutrition Facts

    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 CĀ  (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

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    Previous ArticleThe Keto Diet Meal Plan : 7-Day Menu
    Next Article 15 Amazing Health Benefits of Cinnamon
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