Vegetables are a BIG part of a keto diet; but, some vegetables are high in sugar so we need to weed those out.
The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates which normally are dark and leafy. Anything that resembles spinach or kale will fall into this category and will be the best thing to include in regular meals.
Try to go after cruciferous vegetables, no not the bad thing that you read in the bible but food in the cabbage family like cauliflower, bok choy, broccoli, and brussel sprouts. These are veggies that are grown above ground that are normally leafy, and green.
*NOTE: Organic is NOT required, don’t make a big deal out of it unless you’re that person who makes a big deal out of it 🙂
Vegetables that grow below ground like carrots and radishes can still be consumed in moderation, just keep an eye on the number of carbs that they have. For example, 1 medium carrot can consist of 5.86 total Carbs and a little over 4 Net Carbs.
Though the below can be consumed in moderation, try staying away from the following:
- High Carb Veggies This includes onions, parsnip, garlic, mushrooms, and squash.
- Solanaceae/ NightShades This includes tomato, eggplant, and peppers.
- Berries This includes raspberries, blackberries, and blueberries.
- Citrus This includes lemon, lime, and orange juice (or zest).
Completely avoid starchy vegetables and large fruits like potatoes and bananas.