Starting a keto diet means paying close attention to what you eat, especially when it comes to carbs. While it’s easy to cut out high-carb foods like bread and rice, choosing the right vegetables is also crucial, especially with some of them having more carbs than you might think. But what vegetables are on the keto diet, exactly?
To help you out, we’ve put together a list of vegetables that are keto-friendly and those you should avoid. Let’s get to it, shall we?
What is the keto diet?
Here’s a quick reminder of what the keto diet is: it’s a popular weight-loss strategy that requires dieters to cut their carbohydrate or carb intake to no more than 50 grams per day. You do this so you get into a state of ketosis, a state where you will start burning fat for fuel. As a result of going low carb, you lose weight!
However, that’s not the only thing keto can do for you. Some research shows that keto can improve your heart health, lower your bad cholesterol level, and reduce your risk of developing heart disease. Going on keto diets is also a great way to help treat age-related neurological decline such as Alzheimer’s disease.
There are even ongoing studies that say keto can prevent and treat cancer. It is hypothesized that cancer cells feed off carbs and blood sugar to grow and multiply, and by lowering your carb intake, you’re starving cancer cells’ fuel, which may cause them to decrease in size and die.
Of course, while a low-carb diet seems to carry plenty of health benefits, please don’t take any of the information we put here as strict medical advice. For additional information, it is best to consult with a registered dietician or a doctor.
On to the main topic. The big question: can you eat vegetables on the keto diet?
The answer is yes. However, in our quest for healthy eating, we might automatically assume that since vegetables are green, natural, and aren’t sweet, all are okay to eat on the keto diet. But that’s not the case—and you’ll find out why in the next section.
Vegetables To Limit On The Keto Diet
Starting a keto diet means watching your carbs, and that includes the veggies you eat. Not all vegetables are low in carbs, so it’s important to know which ones to limit.
What vegetables are bad for the keto diet (or at least, not recommended)? Read on.
Carrots
Carrot cakes (like the one in Chef Joey Prats’ class) are definitely not allowed, unless it’s a keto carrot cake like the one in Ms. Chiqui Ortiz-Dingcong’s class. But what about carrots themselves?
Well, bad news: carrots have more carbs than some other vegetables, with about 9 grams of carbs in each serving. If you’re on a keto diet and trying to keep your daily carbs under 50 grams, you’ll need to be careful about how many carrots you eat. It’s best to eat them in small amounts to stay within your carb limit.
Sweet Potato
Sweet potatoes, including those turned into your favorite side dish like fries, are naturally high in carbohydrates. This (as well as other starchy vegetables) can pose a challenge for those on a keto diet, aiming for very low daily carb intake. Because of their carb content, sweet potatoes can make it harder to stay within the limits needed to maintain ketosis.
Legumes
Legumes, including soybeans, peanuts, and lentils, are a popular protein source for vegans. However, these vegetables contain high carb content. This makes it difficult to stay within the low-carb limits required to maintain ketosis and achieve the full benefits of a keto diet.
Peas
Don’t be misled by their small size—peas are high in starch, which means they’re also high in carbohydrates. Eating peas in large amounts can disrupt your meal planning and make it harder to stay within your daily carb limit. In short, it’s best to limit your intake of peas.
Onion
Don’t get us wrong: we at The Bailiwick Academy love onions. We even have a course all about onions! However, if you’re following a ketogenic diet, it’s important to use onions sparingly. Despite their delicious flavor and many uses, onions contain carbs that can add up quickly, making it necessary to moderate their use to stay within keto’s strict carb count.
Corn
Corn is another food that might be tempting due to its sweet taste, but it’s not suitable for a ketogenic diet. It’s another vegetable high in carbohydrates, which can interfere with your efforts to maintain ketosis and achieve your weight and health goals. If you’re serious about sticking to keto, it’s best to limit or completely avoid corn.
Yam
Yam is a root vegetable that packs a hefty carb count, ranging from 22 to 42 grams per serving. This is even higher than what you find in sweet potatoes. In other words, you’re not going to see yam in any type of keto meal plan.
Best Vegetables For The Keto Diet
This section is going to make you happy because it will show you which veggies are best for staying low in carbs but still getting plenty of nutrients.
Spinach
Spinach is a powerhouse of nutrients, rich in vitamins A and C, potassium, folic acid, iron, and calcium. Incorporating spinach into your diet can offer health benefits such as cancer prevention and reduced blood pressure. It’s not only beneficial for your overall well-being but also fits perfectly into a keto diet due to its low-carb content.
Bok Choy
Bok choy is loaded with compounds that can help fight cancer, including vitamins C and E, beta-carotene, folate, and selenium. These nutrients not only contribute to its powerful antioxidant properties but also make bok choy a valuable addition to a keto diet, offering health benefits without adding many carbs.
Kale
Kale is a nutrient-dense leafy green that’s low in carbs and high in beneficial nutrients. It’s packed with fiber, vitamins, minerals, and antioxidants that help prevent or slow cell damage. Regularly eating kale can lower your risk of type 2 diabetes, protect against heart disease, and promote healthier bones, skin, and hair. It’s an excellent vegetable for anyone on a keto diet, contributing to overall health without compromising carb limits.
Broccoli
Broccoli is a versatile vegetable that can be enjoyed in various forms—raw, blanched, steamed, or roasted. It fits well in salads, side dishes, soups, pastas, and even as a rice substitute. Beyond its plenty of uses, broccoli is also a rich source of calcium, which is crucial for maintaining strong bones and preventing osteoporosis. This makes it a valuable addition to the keto diet, offering versatility and essential nutrients.
Cauliflower
Cauliflower is a superfood that offers significant health benefits, including cancer prevention and improvements to gut and heart health. Its versatility is similar to broccoli, allowing it to be used as a rice substitute (yes, cauliflower rice is a thing!) or incorporated into various dishes. This makes cauliflower another excellent choice for those on a keto diet.
Asparagus
Asparagus might be known for its peculiar effect on the smell of urine, but its benefits far outweigh this minor quirk. It’s excellent for weight loss, helps prevent urinary tract infections, and can even boost your mood. And like all the others on this list, asparagus is a great choice for those on a keto diet.
Zucchini
How To Ensure The Vegetables You Eat Are Keto-Diet Approved
Now you know what vegetables to eat and avoid while you’re on a keto diet. The next problem is this: what about vegetables that aren’t on this list? How can you find out which ones are, and which ones aren’t?
For instance, what if you’re eating outside? How can you make sure that what you’re eating is keto?
Well, if you really want to stick to a keto diet, it’s best that you be the one to prepare your food.
And if you want to add veggies to the usual keto food like meats, here’s a better way of preparing them: through the Keto Salad and Wraps class by Ms. Chiqui Ortiz-Dingcong!
If you’re health-conscious or eager to dive into the culinary world as an entrepreneur, this course is designed to introduce you to a range of mouthwatering, healthy dishes. Enroll now and master the art of preparing:
- Keto Tortilla
- Keto Mediterranean Salad with Chicken Souvlaki and Wrap
- Keto Mexican Salad with Beef Strips and Wrap
- Keto South Asian Prawn Salad and Wrap
And don’t worry; like all the courses at The Bailiwick Academy, this course is structured to be straightforward and accessible, making it ideal even for beginners. You’ll not only learn the basics of creating Keto Salads and Wraps but also acquire advanced culinary skills that will elevate your cooking.
Plus, this course will ensure that eating vegetables will never, ever be boring!
So what are you waiting for? Sign up now at The Bailiwick Academy! See you inside!