The 13 Best Low Carb vegetables For ketogenic Diet

Vegetables  no one can do without but many eat too little of it. The general advice is to eat more than 250 grams of vegetables per day. For a large proportion of the americans this is much more than the daily average. However, vegetables are indispensable in a healthy diet. Why? They are full of vitamins, minerals and other important nutrients that your body needs. As if this is not enough, vegetables provide a lot of fiber while they have few calories. This makes vegetables ideal for the ketogenic diet, and any other diet based on low carbohydrates.

 low carb vegetables


The only problem is that some of these vegetables contain slightly too many carbohydrates. As a result, not all vegetables are suitable for a low-carbohydrate diet. Especially if you want to eat very little carbohydrates , for example a maximum of 20 grams per day, then every gram counts. These are the 13 best low carb vegetables that match the low-carbohydrate diet.

1. Broccoli

When it comes to real superfoods, broccoli is one of them. However, nobody will call it a superfood because it is so well known, but broccoli has the perfect properties. It contains a lot of vitamins C and K, but it can also help fight insulin resistance and more.
100 grams of broccoli is equivalent to 29 kcal and 2 grams of carbohydrates.


2. Asparagus

The asparagus is not only tasty but also very healthy and, moreover, they contain little carbohydrates.
100 grams of asparagus is equal to 17 kcal and 1.3 grams of carbohydrates.

3. Paprika

Everyone knows peppers, the fruit that is available in red, orange, green and yellow in almost every supermarket. Each color contains different nutrients, so not only the color is different. What you find in peppers are a lot of fiber and nutrients, but also few calories. All bell peppers contain antioxidants and red peppers in particular contain a lot of vitamin C.
100 grams of bell pepper is equivalent to 26 kcal and 4.5 grams of carbohydrates.

4. Mushrooms

Mushrooms contain almost no carbohydrates and fat but only proteins. It is one of the vegetables with the lowest number of carbohydrates per 100 grams. You can already eat 100 grams of mushrooms while you only get 16 kcal. If you want to keep the number of calories you eat under control, then mushrooms are extremely suitable.
100 grams of mushrooms is equivalent to 16 kcal and 0.3 grams of carbohydrates.

5. Courgette

The zucchini looks a lot like the cucumber but you can do a lot more with it. So you can use it instead of pasta in a dish. In addition, it is a good source of vitamin C and it is easy to prepare. You can cook, bake but also eat raw.
100 grams of zucchini is equivalent to 27 kcal and 4.5 grams of carbohydrates.


6. Spinach

Eating spinach does not make you as strong as Popeye, but it does offer health benefits. For example, it can help protect DNA and is an excellent source of vitamins and minerals. Note, cooked spinach contains much more carbohydrates per gram than uncooked.
100 grams of uncooked spinach is equivalent to 15 kcal and 0.6 grams of carbohydrates.

7. Cauliflower

potatoes, meat and cauliflower combination is a classic dish  of the past. Cauliflower, however, is not only good for bringing back old memories, but it is also versatile. It can also be used as a substitute for rice and potatoes.
100 grams of cauliflower equals 24 kcal and 3.0 grams of carbohydrates.

8. Radish

A little less eaten vegetables is radish. Although the sharp taste means that you can't just eat a few in succession, radishes have a place in a low- carbohydrate diet . They contain few calories and few carbohydrates.
100 grams of radishes is equivalent to 18 kcal and 2.5 grams of carbohydrates.

9. White cabbage

White cabbage is a type of cabbage with a high vitamin C content. It also contains thiocyanate that has an antibiotic effect. You can add it to salads, turn it into a vegetable curry or use it for oven dishes. Because it contains relatively few carbohydrates, it is suitable for the keto diet.
100 grams of white cabbage equals 27 kcal and 3.8 grams of carbohydrates.

10. Kale

Kale is a typical winter vegetable consisting of two varieties and many varieties.  it is widely used in stews but of course you can also use it in a low-carbohydrate diet as steamed vegetables. It contains many antioxidants and can help protect against cardiovascular and other diseases 3 .
100 grams of kale is equivalent to 11 kcal and 1 gram of carbohydrates.

11. Cucumber

If you want to quickly suppress your hunger, then half a cucumber is an easy choice. You won't find a healthier snack soon. Cucumbers are low in carbohydrates and especially in the summer it can be refreshing.
100 grams of cucumber is equivalent to 14 kcal and 2.2 grams of carbohydrates.

12. Brussels sprouts

Syringes are a type of cabbage with a notorious name. Children do not like it but if you are not dirty then it fits perfectly in the ketogenic diet. You can use it in all directions; stir-frying, mashing or stir-frying
100 grams of prepared Brussels sprouts is equivalent to 25 kcal and 3.4 grams of carbohydrates.

13. Save

When it comes to low carb vegetables, lettuce is at the top. Depending on the type of lettuce, it can also be a good source of vitamins. Dark lettuce varieties in particular contain a lot of vitamins.
100 grams of lettuce equals 11 kcal and 1 gram of carbohydrates.
As you can read, there are enough vegetables suitable for a diet low in carbohydrates. In addition, vegetables are high in fiber, vitamins and minerals that help your body stay healthy. Read more here about what you can eat during the ketogenic diet .

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