Best 12 Low Carb Vegetables for Keto


keto Vegetables

Is your goal to go on a diet that’s going to control the number of carbohydrates you consume each day? Why do you think such a diet would be beneficial to you? Chances are you’ve been hearing about the health benefits of low carb diets and you’ve given careful consideration to making a change. Well, I’ve looked into some of these diets and I believe the best option is one that doesn’t try to completely eliminate carbs. The reason why is because sustaining such a diet would be very difficult to do.  Think about it. How often are you going to be in positions where you’ll have access to nothing but virtually no carb foods?

After the research I’ve done into various diets I’ve found that the best one is Keto, because it focuses on a low carb strategy rather than a no carb strategy. The amount of carbs you’ll be able to consume each day is going to vary of course. If you want a general idea of how many would be best I’ve seen that the repeated number is about 20 grams each day. This would be if the goal is to get the optimal effect. And if your goal is to lose weight, then the number of carbs you should try to consume each day should be kept to less than 100 grams.

You’re going to be eating lots of vegetables if you do the Keto diet, but don’t think for a second that all vegetables are created equal. Some are better than others in terms of carb control. It’s important for you to know this. So what I’ve done is answer the base question you probably want to know most.

Are All Vegetables Good In Low Carb Diet?

If you’re eating a lot of foods that are high in carbohydrates at the moment, then these are foods that are contributing to you being either overweight or not getting the other health benefits you should be getting. The focus for some people might be to either eliminate these foods, reduce consumption or to find suitable replacements that aren’t as bad. For those who are heavily steeped in their habits it’s easier to try to reduce consumption or find a healthier replacement.

The person who really struggles with eating healthy or low carb foods will see it as a victory if they even eat a single carrot chunk in a day. For these people any vegetable is a good vegetable and how can a vegetable be bad for you? Well it isn’t that vegetables are bad for you, but those on a Keto diet have to be selective about the ones they consume if the goal is to control carb consumption.

In order to make things easy I’m going to focus on a two part rule that’s easy to remember whenever there’s any doubt in your mind. You’re going to have times when you go to a grocery store where you’re confused as to what’s good for low carbs and what’s not. This is going to be even truer if you go to a specialty produce store where there’s a wealth of options available for you to choose from. I’m talking options you’re not accustomed to having or have never even heard of.

All you need to understand are two things in terms of low carbs and vegetables. And this is whether or not the vegetable was grown above ground or below ground.

Vegetables that were grown above ground tend to be the better options in terms of their low carbohydrate content.

If the vegetable was grown below ground (meaning root vegetables) these tend to have higher concentrations of carbohydrates inside of them. If you consume any of these vegetables, then you should make sure to consume them in small increments and not too frequently. Here are some quick examples of some vegetables that are bad or at least not that good for those on a Keto diet:

  • Sweet potatoes
  • Potatoes
  • Carrots
  • Onions

Understand that there are certain below ground vegetables that are worse than others, but generally speaking below ground vegetables are going to be worse for you in a Keto diet. What I want to get into now are some of the above low carb vegetables you should be focusing on. Just know that a lot of these aren’t going to be the trendiest options, but if used right you can find ways to make them taste better. In the case of making them taste better you want to avoid adding too much to their carbohydrate content.

This can completely ruin what you’re trying to achieve and create the illusion that you’re eating healthier when you’re not. Below is a list of low carb veggies for Keto, but it’s just for starters. As you learn more about the diet you’ll want to expand your options as to keep things fresh. Plus, more options will enable you to come up with even more creative ways to make dishes you’ll actually enjoy eating on a consistent basis.

The vegetables about to be mentioned include info about carb count, but other vital nutritional information. All the information mentioned is based on 100 grams of the given vegetable. I’ve also included additional benefits to eating these veggies overall below each one.

Broccoli Rabe (Rapini)

broccoli keto
  • Calories: 22 kcal
  • Carbohydrate: 3.1 g
  • Fiber: 2.7 g
  • Sugar: 0.4 g
  • Fat: 0.5 g
  • Protein: 3.2 g

Broccoli Rabe (Rapini) is packed with lots of vitamins such as vitamin A, C and K. You’ll also find that it’s very rich in important minerals such as folate, iron as well as calcium. One more benefit to this vegetable is that it has a high fiber and water content. This means that when it’s consumed it’s going to assist with digestion and can provide a sensation of being satiated for longer. It’s going to help with people serious about losing weight by controlling their hunger cravings to some extent.

Bok Choy

bok choy keto
  • Calories: 13 kcal
  • Carbohydrate: 2.2 g
  • Fiber: 1.0 g
  • Sugar: 1.2 g
  • Fat: 0.2 g
  • Protein: 1.5 g

Bok Choy is one of those low carb vegetables for a Keto diet you’ll love if you want additional benefits such as vitamin C, E as well as beta-carotene. The reason why these specific nutrients are so beneficial is because these contain strong antioxidant elements that are good at protecting your cells against damage they would sustain due to what are called free radicals. Along with this they contain one other important feature and that’s having what is called mineral selenium. Most other fruits and vegetables don’t have this.

Arugula

  • Calories: 25 kcal
  • Carbohydrate: 3.7 g
  • Fiber: 1.6 g
  • Sugar: 2.1 g
  • Fat: 0.7 g
  • Protein: 2.6 g

Arugula contains high levels of calcium, but what are the benefits of this besides it helping to make your bones stronger. Well did you know that calcium also helps your blood to clot in the fashion it’s supposed to? It also contains good levels of potassium, which is a mineral and a form of electrolyte. This is important when it comes to superior functioning of the nerves and heart. It contains folate, vitamins A and B. It also has vitamin C, which is a form of antioxidant that aids in helping the immune system to work better. Lastly there’s vitamin K in it, which is good for blood coagulation.

Asparagus

asparagus low carb
  • Calories: 20 kcal
  • Carbohydrate: 4.0 g
  • Fiber: 2.1 g
  • Sugar: 1.9 g
  • Fat: 0.1 g
  • Protein: 2.2 g

If your goal is to get low calories on top of low carbs, then asparagus is for you. Not only is it a powerful source of various nutrients such as fiber, folate and vitamins K, A and C, but it also helps for those who are trying to lose weight. It does this in part by helping with digestion issues and providing feelings of fullness with only a small amount consumed.  If you’re women who is expecting, then the vegetable has been known to aid with healthier outcomes on top of assisting with lowering blood pressure. This is good for those who can’t rely too heavily on blood pressure medications and are looking for more natural alternatives.

Cauliflower

cauliflower low carb
  • Calories: 25 kcal
  • Carbohydrate: 5.3 g
  • Fiber: 2.5 g
  • Sugar: 2.4 g
  • Fat: 0.1 g
  • Protein: 2.0 g

Cauliflower is one of those vegetables that are being used as a replacement for less healthy vegetables. Take people who love mashed potatoes for example. Cauliflower can be blended and used in place of potatoes to create a dish that tastes virtually the same, but healthier. On top of this the nutritional benefits for it are pretty good. Firstly it’s high in fiber. It’s a strong source of different antioxidants and can certainly assist in helping you to lose weight. It’s high in a nutrient called choline and is high in sulforaphane.  You shouldn’t have any problems adding this to your Keto diet.

Kimchi

  • Calories: 15 kcal
  • Carbohydrate: 2.4 g
  • Fat: 0.5 g
  • Protein: 1.1 g

Kimchi is one of those vegetables you don’t hear too much about, but it’s a good source of vitamins B, A and C. However the key benefit it has is a good concentration of healthy bacteria known as lactobacilli. This is a bacterium that’s typically found in foods that have been fermented such as yogurt. There’s even more you should know about this vegetable. There have been several studies done that show when kimchi is consumed on a consistent basis it might be able to help stop the growth and spreading of cancer.

Radish

keto radish
  • Calories: 16 kcal
  • Carbohydrate: 3.5 g
  • Fiber: 1.6 g
  • Sugar: 1.9g
  • Fat: 0.1 g
  • Protein: 0.7 g

Radish is a vegetable that most people are going to be familiar with, because they are usually used in order to add kick to certain foods. It’s high in different vitamins such as A, A, B6, C as well as K. On top of all of this it’s very high in different antioxidants and minerals. Some of those minerals would include fiber, zinc, phosphorous, potassium, magnesium, copper, calcium, iron and manganese. All of these are important as far as ensuring the body stays functioning the way it’s supposed to.

Sauerkraut

  • Calories: 22 kcal
  • Carbohydrate: 4.3 g
  • Fiber: 2.5 g
  • Sugar: 1.8g
  • Fat: 0.1 g
  • Protein: 0.9 g

We’ve all had sauerkraut at some time. It’s typically used on hot dogs or certain sausages. You don’t have to consume it this way though. It’s actually very nutritionally beneficial on its own. It can help to improve digestion, which is good for those who might be experiencing digestion problems due to a poor diet or other reasons. It helps to increase the strength of a person’s immune system. It can assist with helping you to shed unwanted weight, lower stress levels and help with sustaining good brain health. Sauerkraut helps with keeping your heart healthy and can assist with keeping the bones durable.

Spinach

  • Calories: 23 kcal
  • Carbohydrate: 3.6 g
  • Fiber: 2.2 g
  • Sugar: 0.4g
  • Fat: 0.4 g
  • Protein: 2.9 g
spinach is keto

Spinach we all known from the cartoon “Popeye”. What would happen when he ate the stuff? He would get stronger right? Well the reason why is because it contains lots of vitamins as well as iron. When your body isn’t getting the proper amount of iron this can have a negative impact on how it’s going to utilize energy. Spinach also contains high levels of vitamin A, calcium and magnesium. Spinach is good for helping in the proper management of diabetes, can assist with lower cancer probabilities, assists with lower asthma problems and will contribute to lower blood pressure and superior bone health.

Tomatoes

tomatoes low carb
  • Calories: 18 kcal
  • Carbohydrate: 3.9 g
  • Fiber: 1.2 g
  • Sugar: 2.6g
  • Fat: 0.2 g
  • Protein: 0.9 g

Tomatoes are considered to be a fruit and actually can be used in so many dishes it’s not even funny. The thing you want to stay away from though is frying them, even in some of the healthier oils. Tomatoes are very strong in antioxidants, including a special one called lycopene. This particular antioxidant has been known to help lower your risk of certain health problems such as heart disease as well as cancer. You get high doses of vitamin C from them, folate, potassium and K vitamins.

Zucchini (Courgette)

zucchini low carb
  • Calories: 16 kcal
  • Carbohydrate: 3.3 g
  • Fiber: 1.1 g
  • Sugar: 1.7g
  • Fat: 0.2 g
  • Protein: 1.2 g

Zucchini is a veggie for the Keto diet that a lot of people will also be familiar with. It’s actually a pretty tasty vegetable that a lot of people will love to eat. It has high levels of vitamins B6 and other nutrients such as riboflavin, folate, vitamins K and C and a multitude of other minerals like potassium and magnesium. You get a high dose of different antioxidants as well as anti-inflammatory properties known as phytonutrients. With all of this being the case it would be hard to not include zucchini in your diet due to how rich it is in nutrients.

Bell Peppers

  • Calories: 27 kcal
  • Carbohydrate: 6.3 g
  • Fiber: 0.9 g
  • Sugar: 2.4 g
  • Fat: 0.2 g
  • Protein: 1.0 g
bell peppers low carb diet

Bell peppers come in different forms and colors, but they all have core nutritional benefits worth noting. There are lots of vitamins and antioxidants in them, particularly vitamin C and what are called carotenoids. When you consume them as a part of your diet you’ll experience increased eye health and a lower overall chance of experiencing chronic diseases. Bell peppers also help to speed up the metabolism, which means you’ll have an easier time burning calories.

Are there any other general rules you can apply in order to know which vegetables are good for keto?

If you need further clarification on which vegetables you should be consuming on the Keto diet for low carbs, then keep it simple. Low carb, Keto friendly veggies tend to be ones that come with leaves. So this would include various forms of lettuces, spinach of course as well as green veggies.

If you consume options that have a lot of color, then odds are that these are going to have higher carbohydrate content than their purely green counterparts. This is even if we’re talking about the same vegetable option. Take cabbage for example. If you consume the purely green kind, then it’s going to be lower in carbs then its purple option.

Another example would be bell peppers. The green version is going to be lower in carbohydrates than the yellow or red options are. All of this is important to note. I believe this simple rule is good for those who might be confused when shopping as to which vegetables are grown below ground and above. It will keep you on course, at least in the beginning as you’re learning more about how the diet works.

What about fat with these vegetables?

In your effort to control carbohydrate consumption you don’t want to eliminate fat from your diet. Low carb veggies are good for Keto, but horrible for meeting good fat requirements. So how do you solve this issue? Well the best way would be for you to cook them using butter. You can also choose to roast them or sauté them using healthy oils such as coconut or avocado.

Should you only purchase keto friendly vegetables in organic form?

vege keto

No matter where you are or who you are, chances are you’ve been exposed to the organic craze. If you’re serious about the Keto diet and getting low carb veggies, then the goal has to be to get access to them consistently. Organic is good, but it tends to be more expensive to go this route. You would have several options in this regard.

You can either choose to limit the range of low carb vegetables you purchased for the Keto diet or you can find a way to purchase them in organic form for less money. This is best done if you went to farmers markets rather than going to the trendy grocery stores. You can also purchase the organic versions offered at non-specialty stores. Some argue that the options offered aren’t as good, but if you do some research you’ll find that there isn’t much of a difference.

Of course you can always choose to not be concerned about organic options, even though they are safer to consume. You might also want to consider frozen options. The reason why is because frozen vegetables tend to be picked at their optimal ripeness, which is going to protect against any of the nutrients contained within them being lost. Frozen options tend to be cheaper as well on top of you being able to get larger amounts of them.

Low carb vegetables for the Keto diet are just a starting point in order to have success with it and to sustain it. I believe the best way to ensure you get the most out of it is to not make things too restrictive. Be willing to be versatile and find creative ways to work out how to best consume the vegetables mentioned.

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