What Are The Best Low Carbs Vegetables?
Many people, especially if you are new to this diet may think that most veggies out there can be taken for ketogenic diet.
In general, vegetables are low in calories but rich in vitamins, minerals and other important nutrients. Yet there are some vegetables are high in carbohydrates, making them NOT the ideal choice for vege-keto diet.
And what do we mean by high carb vegetables?
For an ideal keto diet, the daily carbohydrate input is minimize and kept below 20grams. With all the different food choices, the best types of veggies for this diet should contain no more than 6grams of carbs.
Feeling confuse and have no much idea what are the vegetables that you can cook?
Now you don’t to worry as we are going to share with you what are the best low carbs vegetables. Additionally, we’ll include the vegetables to avoid for keto diet.
Low carbs leafy vegetables
The group of leafy vegetables has the lowest carbs overall. Not only that, they have several micronutrients our body needs. Our recommendation is that you should include these veggies into your meal plan as often as possible:
- Alfalfa sprouts have 0.7 grams of carbohydrates per 1 cup
- Spinach with 1 gram per cup
- Raw kale has less than 1 gram per 1 cup
- Swiss chard has about 1.4 grams per 1 cup
- Lettuce (including other types) have around 1 gram per 1 cup eaten raw
- Bok choy has 1.5 grams per 1 cup
- Collard greens is 2 grams per 1 cup
Low carbs seeded vegetables
What do we mean by seeded vegetables?
Typically those vegetables that has seeds are grouped under here and some of them are really higher in carbs. What we have here are some better choice of seeded vegetables for your daily consume:
- Avocados is about 6.5 grams of carbohydrates per one-half cup, raw
- Cucumbers is 2 grams per one-half cup
- Green beans have 3.5 grams
- Eggplant has 4.8 grams per 1 raw cubed cup
- Okra has 3.7 grams per raw one-half cup
- Summer squash has about 5 grams per 1 sliced raw cup
- Zucchini has around 3.5 grams per 1 cup when raw and sliced
- Raw chopped or sliced tomatoes have 3.5 grams per one-half cup
- Green bell peppers and red peppers have around 4.5 grams
- Snow peas is 3.7 grams per one-half chopped cup
Low carbs root vegetables
You may heard before that root vegetables – any veggies that grew under the soil are high carbs. Well… Not every one is really that high. There are some consist of medium amount of carbs. Which means, if you are having these root vegetables, you need to monitor your other food intake. So prepare them well with your meal plan:
- Radishes have 2 grams of carbohydrates per one-half cup
- Jicama has around 5 grams per one-half cup
- Green onions (scallions) have almost 4 grams per one-half cup
- Turnips have about 4 grams per one-half cup
- Rutabagas have 6 grams per one-half cup
- Raw chopped celery has 1.5 grams per one-half cup
- Onions have about 7.5 grams per one-half cup
- Beets have 6.5 grams per one-half raw cup
- Leeks have 6.3 grams per one-half raw cup
Now that you’re aware which are the top low carbs vegetables, we believe you have to know what are some of the really high carb veggies to avoid kicking off your ketosis:
High carb vegetables
When we say high carb vegetables, we mean they are usually starchy vegetables that are commonly seen in our life. They may also tend to have a sweeter taste:
- Parsnips have almost 12 grams of carbohydrates per one-half cup
- Butternut, acorn, and spaghetti squash, have over 10 grams and up to 15 grams
- Corn, when cooked and cut, has close to 16 grams per one-half cup
- Potatoes have over 29 grams in one small baked potato
- Water chestnuts have close to 10 grams
- Sweet potatoes have almost 21 grams per one-half cup
- Artichokes have nearly 14 grams
- Baked yellow plantains have 29 grams per one-half cup
- Boiled green plantains have 20 grams per one-half cup
Having a successful ketogenic diet is easy because what you really need is to know which food can start your ketosis and what food can’t. We hope by now you’re much clearer on the type of vegetables to be mix and cooked for your vegetarian ketogencic diet.
If you have any that you’re not sure, join our Veketorian Facebook Family to discuss more with our veketorian family.