Let’s make one thing very clear: Vegetables, despite being carbohydrates, are good for you. But if you’re on the ultra-restrictive keto diet —which demands that you follow a high-fat, low-carb eating plan—you might want to avoid certain higher-carbohydrate vegetables that could potentially knock you out of ketosis. While vegetables are among the most nutritious things you can eat, there are a few starchy and carbohydrate-dense items that can definitely throw off your keto diet—and in small servings, too. Even if you aren’t on the keto diet, the vegetables that follow on this list are great for you. Many of them are rich in gut-filling fiber and they’re all loaded with disease-fighting antioxidants. Plus, many of them also possess a high water content, which in addition to helping you maintain good hydration can also help you with your feelings of fullness and thereby help you eat less at mealtime and avoid mindless snacking after mealtime. All these vegetables incredibly flavorful on their own—no ranch dressing needed—and are easy to work into healthful meals. Feast upon them and you can even go ahead and call yourself “plant-based,” even though experts still aren’t entirely sure what the heck that actually means. Instead, fill up your plate with these keto-friendly vegetables, all of which have few net grams of carbs and bring some more of the good stuff to your meals.
It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon. Chorizo with creamed green cabbage. One that you should avoid is glazed ham. The main reason for this difference is an increase in water content in cooked vegetables. In fact, drinking soda has been associated with greater odds of dying from cardiovascular disease, according to a March study in the journal Circulation. Keto blue cheese cabbage stir-fry. Low-carb cauliflower cheese. While everyone is different, the standard ketogenic diet SKD proposes an intake of anywhere from 20 to 50 grams of net carbs per day.
Zucchini can also be spiralized to make keto pasta, like in this keto carbonara. Eggplant is extremely versatile in cooking as it doesn’t have a strong taste and bakes well. Using them sparingly in recipes and as main components will help you stay in ketosis. They contain fewer net carbs and higher gross carbs, and they stimulate a higher glycemic response and insulin production. But what about leafy green vegetables like broccoli? Nutr Cancer. Add it to stir-fry, grill it, or use it in your slow cooker for hearty stews.