Best keto-friendly vegetables for your diet

Keto-friendly vegetables are the ones that can be consumed during a keto diet. These vegetables are low in carbohydrates but high in fiber. While all vegetables are good for health, there are some that are not suitable for a keto diet due to the amount of carbohydrates in them.

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What is a keto diet?

Keto diet (Photo via Unsplash/Louis Hansel)

The keto diet is one where you consume a high-fat, moderate protein and low-carbohydrate diet. The idea is to put the body in a state of ketosis that will burn stored fat to generate energy rather than burning carbohydrates or glucose (sugar).

In a keto diet, you consume around 70 to 80% of calories from fats, 20-25% from protein and the rest from carbohydrates. Usually, you should be limiting carbohydrates to less than 50 grams a day. However, some limit it further by consuming the carbohydrates that come from protein and fat-based food items instead of adding carbohydrate-based foods to their diet.

The idea behind a keto diet is to shift the metabolism such that it burns the stored fat instead of glucose for energy. That helps with improving blood sugar control and accelerating the weight loss process.

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Examples of keto-friendly vegetables

Keto-friendly vegetables (Photo via Unsplash/Heather Ford)

The following are some of the most popular keto-friendly fruits and vegetables that you should consider adding to your meals if you’re following a keto diet:

Avocado

Avocadoes are a top pick for keto-friendly vegetables. They're a good source of healthy fats and fiber and is extremely low in carbs.

Tomatoes

Tomatoes are high in nutrients like vitamin C, potassium and lycopene, and are low on carbs.

Leafy greens

Leafy greens are a good source of fiber and essential nutrients and are extremely low in carbs.

Bell peppers

Bell peppers are another pick from keto-friendly vegetables that are a good source of vitamin C.

Zucchini

Zucchini is low in carbs and is a common vegetable for several Leto recipes.

Cauliflower

Cauliflower is a great substitute for high-carb items like potatoes, rice and other starchy foods.

Olives

Olives are another good source of healthy fats and are often used as a snack option during a Keto diet.

Coconut

Coconuts are a good source of healthy fat and items like coconut oil, coconut milk and shredded coconut are keto-friendly options.

Mushrooms

Mushrooms are considered to be a good source of protein and fiber, and are extremely low in carbs.

Berries

Certain berries like strawberries, blackberries and raspberries are low in carbs but high in antioxidants and fiber.

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What do keto-friendly meals look like?

Keto-friendly meals (Photo via Unsplash/Nadine Primeau)

Coming to keto-friendly meals, it’s important that you have a fair idea of what the meals should have in them apart from keto-friendly vegetables.

Breakfast

Bacon and eggs

Keto Bread/Avocado Toast

Smoothie with avocado, spinach, protein powder, almond milk

Lunch

Grilled chicken with mixed greens and keto-friendly dressing

Zucchini noodles with shrimp and garlic

Cauliflower crust pizza with toppings

Dinner

Grilled salmon with asparagus and side salad

Steak with roasted Brussels spirits and cauliflower mash

Baked chicken thighs with broccoli and side salad

Snacks

Cheese with olives

Nuts and berries

Celery sticks with almond butter

Keto-friendly protein bars

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Keto-friendly drinks

Apart from knowing about keto-friendly vegetables and fruits, you should also know about some keto-friendly drink options.

It’s understandable that you may want to add certain beverages to your diet. So, it’s better to know about the drinks that will help keep your body in a state of ketosis:

• Water
• Black coffee
• Tea
• Almond milk
• Bone broth
• Sparkling water
• Red wine

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It’s essential to remember that if you want to follow a successful keto diet, you need to consume foods that are high in fat and protein and low in carbs. Everyone’s body reacts differently to a keto-friendly diet, so if the diet doesn’t suit you, go for a traditional diet for weight loss or gain.