Do your calculations before including any vegetable in your keto diet. The success of your keto plan in Australia greatly depends on the content of your diet. You need to make sure that your carbohydrates intake does not exceed the keto limits. However, there are some vegetables that you should include and some vegetables you should avoid. In this article, you will learn about vegetables that will help you in achieving your keto goals.
These are vegetables with low carbohydrate content. In addition to low carbohydrate content, keto diet also has high fat content and moderate protein content. This diet puts your body into ketosis. As a result, your body starts burning fat for energy. As your body starts burning fat, you start losing weight. This shows that the keto diet is highly effective. However, you can achieve the desired result only when your diet is specifically tailored for you and you stick to your keto diet plan. Avoid eating more than 50 grams of carbohydrates each day.
Include the following vegetables in your keto diet:
- Asparagus
- Celery
- Tomatoes
- Spinach
- Lettuce
- Mushrooms
- Cucumber
- Zucchini
Asparagus
100 grams of asparagus contain 3.88 grams of carbohydrates. Another good reason for including this vegetable in your diet is the amount of other healthy nutrients. Asparagus also provides you with Vitamin C, potassium and iron. You can eat this vegetable raw and also saute or steam it.
Celery
100 grams of this vegetable contain 2.97 grams of carbohydrates. This low-calorie vegetable also contains potassium, calcium and many other essential nutrients. The apigenin content of this keto diet-friendly vegetable promotes the process of apoptosis, the death of cells that can be harmful.
Tomatoes
There are different varieties of tomato. No two varieties have the same amount of carbohydrates. One cherry tomato provides you with 1 gram of carbohydrates and other nutrients including vitamin C, potassium, calcium and phosphorus. The carbohydrates content of a 60 gram Italian tomato is 2.33 grams.
Spinach
This leafy green vegetable provides you with iron and calcium. Its antioxidant content prevents oxidative stress. 100 grams of spinach contain 3.63 grams of carbohydrates.
Lettuce
You get around 2.92 grams of carbohydrates when you eat 100 grams of iceberg lettuce. You often use lettuce in salads. You can use it to create a delicious meal that helps your body stay in the state of ketosis.
Mushrooms
100 grams of mushrooms contain only 3.26 grams of carbohydrates and 318 mg of potassium. Include mushrooms in your breakfast. The pair of egg whites and mushrooms creates a keto-friendly omelette.
Cucumber
This vegetable is commonly used in salads. It is a good source of vitamin K and many other essential nutrients. 100 grams of cucumber contain 3.63 grams of carbohydrates. You can further reduce its carbohydrate content by peeling it before eating.
Zucchini
100 grams of zucchini contain 3.11 grams of carbohydrates. You can include this versatile vegetable in sandwiches, salads and garnishes.
Avoid the following vegetables when you are on a keto diet:
- Sweetcorn
- Potatoes
- Sweet potatoes
- Beets
- Parsnips
- Peas
- Yams
