The ketogenic (keto) diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates (carbs). The keto diet is high-fat, moderate-protein, and very low in carbohydrates.
When the body does not have sugar from carbohydrates for energy, it begins to burn ketones, an energy source from fat. This can lead to weight loss and other potential benefits.
People who follow a keto diet usually try to limit their daily carb consumption to 50 grams per day. Vegetables contain starch, a type of carb, but many vegetables are considered low carb, including celery, zucchini, mushrooms, and more.
This article discusses the best vegetables for those following a keto diet, as well as ones to avoid.
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A carbohydrate is an organic compound that contains sugar. The body uses carbohydrates to break them down into glucose for energy.
18 Keto Vegetables to Add to the Daily Rotation
Vegetables approved in the keto diet are low in carbohydrates. Choose vegetables that are low in starch and sugar.
Celery
Celery is very low in carbohydrates. It contains 2.97 grams in a 100 gram serving. This water-rich veggie also contains calcium and potassium.
Zucchini
Zucchini is rich in vitamin C and also contains phosphorus and potassium. It’s an excellent choice for people on the keto diet because a 100 gram serving contains only 3.11 grams of carbs.
Mushrooms
Mushrooms are hearty vegetables that are packed with potassium. One serving contains 3.26 grams of carbohydrates. If you’re whipping up an egg yolk omelet, add some mushrooms and full-fat cheese.
Romaine Lettuce
Toss together a keto-friendly salad using romaine lettuce as your base. It is rich in beta-carotene and vitamin K, containing only 4.06 grams of carbs.
Radishes
Radishes are colorful vegetables that are a good source of vitamin C and add a nice crunch to salads. A 100 gram serving contains 3.4 grams of carbs.
Cucumbers
Need an easy snack? Try dipping cucumber slices in a full-fat dip. They are a good source of vitamin K and contain 3.63 grams of carbs.
Spinach
Spinach is a plant-based source of both calcium and iron. It is also rich in antioxidants. A 100 gram serving of spinach has 3.63 grams of carbs.
Arugula
Spice things up with arugula to add some peppery flavor to your salad. It is in folate and vitamin K, with just 3.65 grams of carbs.
Asparagus
Bacon-wrapped asparagus is a delicious, keto-friendly snack. Asparagus is a good source of iron and contains potassium and vitamin C. It has 3.88 grams of carbs.
Tomatoes
Tomatoes contain 3.89 grams of carbs in a serving. They are a good source of vitamin C and contain some phosphorus, potassium, and calcium.
Kale
Kale is a nutrient powerhouse and provides a good source of calcium and vitamin C. One serving has 4.42 grams of carbs.
Bell Peppers
Bell peppers are delicious as a snack and make an excellent topping for salads and eggs. One serving has 4.78 grams of carbs.
Cauliflower
Cauliflower is a cruciferous vegetable with several nutrients, including calcium, phosphorus, and potassium. This water-rich vegetable has 4.97 grams of carbs in one serving.
Eggplant
Eggplant is a hearty vegetable that makes a great substitute for meat in many of your favorite dishes. One serving has 5.88 grams of carbs and contains vitamin A and lutein.
Broccoli
Broccoli is a popular vegetable that has 6.27 grams of carbs. It is rich in vitamin C and contains calcium and potassium.
Cabbage
Cabbage is a vegetable that can be enjoyed raw or cooked. It has 6.38 grams of carbs. Cabbage contains potassium, calcium, and phosphorus.
Green Beans
Green beans make a delicious side dish and have 7.41 grams of carbs. They provide a good source of vitamin C and vitamin K.
Brussels Sprouts
When you’re following the keto diet, you can enjoy Brussels sprouts in moderation. They have 8.95 grams of carbs in a 100 gram serving. They also provide phosphorus and potassium.
Non-Keto Vegetables to Know About on the Diet
Starchy vegetables like corn and potatoes are not a good fit for the keto diet. Because they are higher in carbs, you will have a more challenging time reaching ketosis if you eat them regularly.
These non-keto vegetables contain the following number of carbs in a 100 gram serving:
- Sweetcorn: 23.5 grams
- Potatoes: 17.8 grams
- Sweet potatoes: 16.82 grams
- Parsnips: 16.46 grams
- Peas: 14.45 grams
- Beets: 9.56 grams
- Carrots: 9.08 grams
The ketogenic diet may be beneficial for people with diabetes. Studies have found that when people with type 2 diabetes switched to a keto diet, they experienced better blood glucose control, lower cholesterol, and weight loss.
People with diabetes may even require smaller doses of insulin and diabetes drugs when on a keto diet. It is important to talk with a healthcare provider before making any changes to your current diet.
Bonus: Keto Fruits
If you are new to the keto diet, you may hesitate to eat fruit. Many fruits contain more carbohydrates than vegetables, and it can be challenging to know which ones to eat. Talk with a healthcare provider if you have questions.
Opt for low-sugar fruits that are low in carbs. The following fruits contain a low number of carbs in a 100 gram serving:
Fruits to Avoid
To get the most out of your keto diet, consider avoiding high-sugar fruits like the following list:
- Apples: 15.6 grams
- Grapes: 18.6 grams
- Bananas: 20.1 grams
- Mangos: 15 grams
- Pineapples: 14.1 grams
- Pears: 15.1 grams
- Cherries: 16.2 grams
- Plums: 11.4 grams
Summary
The keto diet is a high-fat, moderate-protein, low-carb eating plan to put the body into ketosis. Ketosis occurs when the body burns fat for energy instead of carbs.
People following a keto diet choose to eat foods that are very low in carbohydrates. Certain vegetables are too high in starch to be enjoyed while sticking to a keto diet.
Low-carb vegetables include celery, kale, mushrooms, bell peppers, and lettuce. Avoid starchy vegetables like corn and potatoes when following a keto diet.
