Top 15 Keto Vegetables (Plus 3 Honorary Mentions & Recipes)

Top 15 Keto Vegetables (Plus 3 Honorary Mentions & Recipes)


top 15 Keto vegetables and three
honorary vegetables coming right up there is a lot of confusion surrounding
Keto and some of the proponents they say that I’ll just eat whatever you want
just don’t worry about as long as you cut the carbs you can have whatever you
want and some of the opponents they claim that oh why would you ever want to
eat something like keto where you can’t even have vegetables all they eat is
butter and bacon so both of those views are actually wrong and with so much
misinformation some of you maybe even be surprised that you’re allowed to eat
vegetables on keto so yes you can eat vegetables on keto just make sure that
they are the low carb varieties so to that end I’m going to talk about my
favorite vegetables so we’re talking about 15 true vegetables and we’re going
to talk about three honorary vegetables those are things that people think of as
vegetables that but there are actually fruit and that still fit the bill
so this is data that have taken from nutritiondata.com if there’s any
mistakes in here I apologize for that I’ve done my best to transcribe
correctly and this is my personal preference so you may have other
favorites and if you do please give me your favorite your top list and the more
that we share and collaborate the more we can get healthy so first of all keto
is not a diet it’s not something that someone sat down and said I’m gonna call
my diet the keto diet and here’s what you can eat that’s not how it works
ketosis is a physiological state that is a result of cutting carbs so low that
your body has to start burning fat which is a goal for a lot of people so yes it
reduces body weight but more importantly it reverses insulin resistance
which is at the root of 95% or a causative contributing factor of 95% of
all degenerative disease so here are my top favorite vegetables and this is my
personal preference it’s based on flavor what I like it’s based on the number of
uses how versatile is it how many different things can you do with it
east of use is it something you can just pick up and eat or does it take a lot of
preparation and of course it has to be very low carb and how much of it can you
use because if something super healthy but you can only eat a tiny amount then
it’s not gonna have a huge impact it’s not gonna be a lot of volume that you
can can benefit from so those are the factors that I included and here is my
favorite list so we’re gonna start from the bottom we’re gonna start with number
18 so number 18 on my list is olives and it
is one of those honorary vegetables because it’s actually a fruit and it’s
that thing you know that they make olive oil from so we know all know that
extra-virgin olive oil is one of the best fats that you can have on a
ketogenic diet but yes you can actually eat the olive straight so some people
like them some don’t I really like them but it’s not something that you sit down
and eat a half a pound of you you have a few and it’s a great flavor and it’s
good to know that they’re healthy for you as well they have 3.1 grams of net
carbs and eight milligrams of potassium and this is all these values are going
to be per 100 grams that’s about three and a half ounces or just under a
quarter pound so that is also a way of expressing in percentage that so these
numbers are basically going to be percent of net carbs Swiss chard it is
super healthy it only has two point one grams of carbs and 379
milligrams of potassium so it’s one of those super super healthy things I put
it kind of low on my list because I just don’t know what to do with it I like it
i steam it once in a while but I don’t find myself keeping it around that often
and it doesn’t stay fresh all that long you have to steam it and so forth so
super healthy if you like it go for it number sixteen favorite is celery super
healthy very very low carbs 1.4 grams 260 milligrams of potassium I like it I
just can’t eat tons of it okay you can use it in salads you can use it in a
Waldorf salad you can make little sticks and and dip in things and in hummus and
other healthy dips I just don’t eat that much of it so there are other things
that I find I can I can eat more of but it’s a great thing to keep around and of
course all of these things are things that you want to mix up you want to use
as many different vegetables as possible throughout the day because variety is a
good thing number 15 cabbage I like cabbage you can steam it you can do
coleslaw you can do various different stir salads with it great vegetable
three point three grams of carbs a hundred and 70 milligrams of potassium
it is also great you can make sauerkraut if you want to ferment it then it’s one
of those things that keep forever and also help repopulate the good bacteria
in your gut so fantastic vegetable number 14 broccoli one of those
cruciferous greens that the liver loves it has four grams of carbs and 316
milligrams of potassium it is something that a lot of people like to eat raw I
don’t that’s one of the reasons it’s relatively low on the list I do like it
steamed or oven baked so I do eat it quite a bit the people who like it raw
they can also find that it’s very easy and you can use it for dips as well
super healthy number 13 parsley I love parsley it has only 3 grams of
carbs and a-whooping 554 milligrams of potassium it’s one of those things
you’re not going to eat sit down and eat a pound of parsley in a sitting but I do
love to make tabbouleh and there’s a recipe on my channel where you can see
how to do a keto friendly version of that love it eat it as much as you can
number 12 asparagus this is one of my favorite side dishes it goes with a lot
of different things steak one of my favorites fish eggs there’s a lot of
different things that you can use asparagus as a side dish
I just pan fry it a little bit with some ghee or maybe some coconut oil something
that’s heat stable use some salt pepper and some lemon or maybe vinegar and it
comes out super super delicious number eleven cucumber very very simple very
versatile I love to slice it up on salads it’s one of those always in my
salad vegetables and of course you can cut it up in little sticks and use it
for a dip with various forms of of hummus or other dips number ten tomato I
love tomato and I put it in all sorts of different things I use it fresh in
salads but I also use it slightly cooked in things like omelets and of course you
can use all forms of different meats twos and all kinds of different dishes
and spaghetti sauce Oh tomato shows up everywhere in my household and it only
has 2.7 grams of carbs 237 milligrams of potassium tomato needs no further
introduction except of course it’s one of those honorary vegetables because
it’s really a fruit number nine arugula and it is one of those things ie
with salads sometimes I do the whole salad just arugula I love that slightly
peppery a little bit nutty flavor it only has 2.1 grams of carbs 369
milligrams of potassium and you could substitute for virtually any of the
salad greens okay so this is one of the things that you can use for fresh salads
over and over number eight romaine lettuce another salad green you eat it
raw you can actually put these romaine and arugula in a blender and make a
smoothie as well sometimes I do a fruit smoothie or even a chocolate smoothie
where you can put some salad greens in there works great it has 1.2 grams of
carbs 247 milligrams of potassium and it’s one of the the staples in my fridge
number seven favorite vegetable is mushrooms and it goes in a lot in my
household you could make various forms of lasagna with it of course without the
dairy and wheat you can do a lasagna with tomatoes and eggplant and onion and
things like that you can also slice it up and cook it
slightly and I put mine in omelets or you can use it fresh in salads if you
like that as well so mushrooms wide wide range of uses we use it a lot number six
bell pepper and this number I got is four green bell pepper has 2.9 grams of
carbs 175 milligrams of potassium the red yellow and orange bell peppers are
gonna have higher values so you may want to restrict those a little bit if you’re
on a really really tight carb schedule bell pepper goes in everything you can
stir fry it you can use it fresh you can use it for dips it goes in omelets it’s
a great snack there’s just no end to the ways that you can use bell pepper always
keep some around number five French green beans this is a
surprise to a lot of people and I have to explain this over and over that
there’s a difference between beans and beans because most people know they
can’t have black beans and kidney beans and pinto beans and lentils on a keto
diet because they’re way high in starch and protein but green beans are
different because the bean portion is almost non-existent in comparison to the
pod and the pod is a green watery vegetable so you could have as much
green beans as you desire it only has 1.6 grams of net carbs and
209 milligrams of potassium I love love this vegetable I always keep some around
it’s super easy to steam and after you steam it you pour out the water you put
the beans back in there you throw in a tablespoon of butter and a little bit of
salt maybe even a drop of lemon and they’re just super super delicious
my two favorite side dishes in terms of vegetables are green beans and asparagus
a very very regular item on the menu number four eggplant very very versatile
I sometimes cut it up like little french fried potatoes I put butter and olive
oil on it then you throw some spaghetti sauce on it and now you have kind of a
like a pasta dish you can make lasagna type dishes with it you can do eggplant
parmesan lots and lots of different uses 2.9
grams of carbs 230 milligrams of potassium this is one of the ones that
can sort of become a meal in itself it’s very very substantial number three
spinach another wonderful food you can eat it fresh you can saute it you can
turn it into soup there’s just so many different ways of using it it has only 1
point 4 grams of carbs and 558 milligrams of potassium so it’s super
super rich in minerals and this is one that if you eat it fresh like a salad
you can’t eat a whole lot but if you saute it maybe
add a little butter and sour cream at the end to make them creamed or if you
turn it into a soup you could conceivably eat 150 200 grams of spinach
and you would get over a gram of potassium just from that so get as much
spinach as you can find different ways that you like to use it I love it
number two favorite keto vegetable is cauliflower it is so versatile it goes
in so many things it has three grams of carbs and 303 milligrams of potassium
you can use it for so many things I don’t like it raw like some people like
to dip it I don’t much care for that but you could use for rice cauliflower I do
something called stir-fried not rice where I use rice – cauliflower diced
mushrooms and diced onion a little bit of onion that’s that higher in carbs
that’s why it’s not on this list but I certainly use onion then you add some
butter you add a little bit of lemon salt and pepper maybe a dash of soy
sauce or Bragg’s aminos and you have a wonderful wonderful side
dish I call it stir-fried not rice and it goes with just about everything where
you would normally have had rice you could steam it as well just put a little
butter and salt on it so many so many different uses some people even do pizza
crust from it and because it is so versatile you can eat quite a bit you
could probably eat a pound of cauliflower in a day and that would give
you over a gram of potassium just from that number one favorite vegetable you
all knew that was going to be on the list
it is avocado and it tops the list even though it’s not strictly a vegetable it
is a fruit but who cares so I eat probably a couple of avocados per day I
use it in almost everything you can slice it put it on omelets you can eat
it fresh with a spoon just scoop it out I put it in my smoothies whether it’s a
chocolate smoothie or a fruit smoothie or a berry smoothie I put some avocado
in there there’s so many different ways you can use it it is so delicious
I sometimes use do a little bit of mashed potato and then I’ll use a little
bit of potato a little bit of cauliflower and some avocado you mix it
up with salt you steam it mix it up with salt butter and a little sour cream and
you have a wonderful incredible creamy potato mashed potato substitute with
very very little potato in it if you’re not super strict you can put a little
potato in there if you’re super strict just do it with cauliflower and avocado
incredible incredible food and it’s one of those that it has two grams of carbs
on 507 milligrams of potassium so if you eat two normal two large avocados a day
there’s about a hundred and fifty grams apiece times two is three hundredths you
get one and a half grams of potassium that’s like half of what you need in a
day just from two avocados and on top of that it’s just super super delicious
figure out what you like let me know what your favorite list is maybe we can
share and and make even more progress on this and realize that you can eat
vegetables on a keto diet even though it is a carbohydrate it matters how much
carbohydrate plus most of these things have a lot of fiber in them which will
further slow down the carb uptake so it’s almost like you really
don’t even have to count carbs that come from leafy greens and from extremely low
carb vegetables because there’s so much fiber that they buffer that sugar uptake
so I’m then say you don’t have to count it I said you almost don’t have to count
it so eat tons and tons of vegetables if you haven’t
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