Vegetables To Include In Your Keto Vegetable Charts


keto vegetables chart

Your keto diet should not only consist of bacon and butter, there should be other food items in it; important ones being vegetables. Vegetables come rich in vitamins, minerals and other nutrients, but low in calories. Hence, including them in your diet means extra flavor, and more nutrients in your diet. 

Since vegetables come high in fibers and also low in carbs, they are suitable as constituents of low carb diets. Consuming a keto diet is about high fat content. Hence, people do not usually think of vegetables as ideal for a keto diet, since they are low in fat. However, they make up for it with other benefits mentioned. We discuss vegetables to include in your keto vegetables charts.

Asparagus

vegetables

Asparagus does not only have its own unique look, it comes as a delicious spring vegetable with flavor similar to those of broccoli and green beans. The good news is that the vegetable can be eaten raw, as in salads; or cooked. You can grill, or roast it into a side dish for your keto meal.

The vegetable, if canned, contains around 1 net carb in every 100 grams. However, raw asparagus contains 1.8 net carb, and the cooked one rises to 2.1. Generally, the vegetable contains 4g of digestible carb in every serving. 

Asparagus is also rich in vitamins A, B9, C and K. Studies have shown that the vegetable may have a significant impact on stopping cancer, and can even help to reduce anxiety. Hence, you stand to benefit a lot by including asparagus in your keto diet.

Zucchini

vegetables

Rather than being a typical vegetable, zucchini is a common summer squash. It is more of a fruit than a vegetable. It has soft skin which is edible. Its mild flavor means it can go well with most of your keto dishes. 

Zucchini has both fiber and carb content; with one cup of raw zucchini containing 3 grams of carbs and 1 gram of fiber in every 124 grams. The high fiber content also means that it fills you up quicker, and hence can help in your fight to lose weight. 

This summer squash is also rich in vitamins A and C, and therefore strengthens your immune system. It can be utilised in your keto diet raw or cooked. Other summer squash, like yellow Italian squash, also contain similar nutritional contents to zucchini.

Other vegetables to include in your vegetable charts include Kale, Alfalfa sprouts, Cilantro, some types of lettuce, Celery, Spinach, Rapini, Avocado, Mushrooms, and many others.

Conclusion

To make your keto diet balanced, you need to include vegetables in the diet. Vegetables are low in carbs, as well as rich in minerals, vitamins and some other nutrients. We discuss some vegetables to include in your keto vegetables chart.

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