Keto Cooking: The Best Low Carb Vegetables

Keto Cooking: The Best Low Carb Vegetables


one of the biggest misconceptions about
a keto or low-carb diet is that all the foods you’re going to eat will be bland
or cooked to death the reality is so far from it vegetables both cooked and raw
play an important role in helping to keep the keto diet balanced nutritious
and delicious of course you can find hundreds of types of vegetables at your
local grocery store supermarket or farmers market those on the keto diet
learn to consider each vegetable they add to a dish with care after all some
vegetables are high in sugar and don’t deliver the way we need them to
nutritionally speaking to ensure that your carb counts don’t add up too
quickly here’s our straightforward do’s and don’ts guide for eating veggies on a
ketogenic diet first let’s start with the good stuff the ideal vegetables for
a ketogenic diet are high in nutrients and low in carbs our number one go-to
veggie is anything dark and leafy of course there’s spinach and kale and
plenty of other tasty greens like collards Swiss chard mustard greens bok
choy and arugula these tend to be high in iron packed with vitamins and
antioxidants filled with fiber and nice and low in the carbs we’d love to mix up
fresh leafy green salads or prepare side dishes like creamed spinach or roasted
kale at dinner time leafy greens aren’t the only low carb veggies the keto diet
also welcomes members of the cruciferous family like broccoli and broccoli rabe
cauliflower cabbage and Brussels sprouts al gratin Brussels sprouts and lemon
roasted spicy broccoli are two tasty ways we prepare these veggies on the
regular there are higher carb veggies that you can incorporate into your diet
just a little more sparingly than the lower carb ones mixing in higher carb
vegetables with lower carb ingredients is a great way to add some flavor and
texture without putting your carb count over the limit
a good rule of thumb to follow is that generally the brighter and more colorful
the vegetable the more carbs it tends to contain another is that sweeter veggies
think corn and carrots also contain more sugar some bright veggies are the
exception to these rules however for instance bell peppers and jalapenos can
be used for added texture and flavor in meals radishes are a great way to add
some crunch to a dish and tomatoes mushrooms eggplant artichoke hearts
olives and other medium carb veggies are a great way to add in visual appeal and
exciting flavors without too many carbs if we had to come up with a best of the
best list of vegetables that list would include broccoli asparagus mushrooms
zucchini spinach avocado cauliflower bell peppers green beans lettuce and
kale all of these are super versatile give the best nutritional bang for their
buck and pack in a ton of flavor now let’s look at the vegetables we almost
never eat very sweet or starchy vegetables like peas corn potatoes sweet
potatoes parsnips and yams are full of sugar and thus full of carbs we also
avoid yucca parsnips beets and some kinds of sweet squash it’s like but are
not in pumpkin so don’t be afraid to load up on veggies choosing organic is
great if and when you can but what’s more important is making sure you have a
diverse variety of vegetables to round out your keto diet frozen veggies can be
an economic and convenient way to go and are often more nutrient dense than fresh
ones because they’re flash-frozen at the peak of ripeness for inspiration on how
to cook vegetables be sure to check out our recipe database which is full of
creative and easy ideas for every meal of the day a keto diet takes commitment
and dedication but it’s a lot easier when you have a community to support you
visit ruled me every day for all kinds of keto resources including more
informative videos meal planning tips and
fools blog posts testimonials and so much more