15 Low Carb Vegetables to Have in Keto Diet


Nutritious low carb vegetables in a dish

15 LOW-CARB KETO VEGETABLES TO HAVE IN KETO DIET


In today’s time when everyone is busy in the rat race of success, health is being compromised a lot. We are so busy keeping our pockets filled with money that we often keep out stomachs empty.
A healthy lifestyle has a lot of benefits. To live a very healthy and comfortable life, it is important to maintain a healthy lifestyle. For a healthy lifestyle, one needs to be very cautious about what they eat. Eating a balanced diet, exercising regularly are some of the traits which help you remain fit and healthy throughout. Many of the readers here might know about the Keto Diet and many might not… so here is a brief about Keto Diet and its benefits.

What is a KETO DIET?

The ketogenic diet (or keto diet) is a low-carb diet consisting of low carb vegetables which give many health benefits. The Keto diet is one of the speediest ways to reduce the carbohydrate content in the body and replace it with fats. This reduction in carbs helps the body to shed out the extra fat from the body and tones the body.

What are the benefits of a KETO DIET?

So what basically happens is that… when the process of Ketosis happens, the body becomes incredibly efficient at burning fat for energy. It turns fat into Ketones in the liver which supply energy for the brain.

Ketogenic diets can cause enormous falls in blood sugar and insulin levels. Ketogenic diets can help a person lose weight and improve health.

Celery is one of the keto vegetables known to have many benefits against diabetes, cancer, epilepsy and Alzheimer's disease. Keto vegetables are considered to be low carb veggies which have carbs in minute quantity.

You can start a keto diet just by changing a few things in your daily diet. And who in this world would mind to have a healthy body?

After all…
“Health is wealth.”

Today we will see a few keto friendly vegetables which are considered to be the best keto vegetables that can be included in a Keto Diet to get the maximum benefits. However, one of the questions is does celery have carbs or is celery keto friendly?

These vegetables are low in carbs and high in fibre, making them ideal for low-carb diets.


What vegetables can you eat on keto? 


There are a number of ketogenic vegetables or veggies to eat on a keto diet:

1. Broccoli

About: Broccoli is regarded as a true superfood. It's a member of the cruciferous vegetable family that has kale, Brussels sprouts, radishes and cabbage.

Benefits: Studies show that broccoli may decrease insulin resistance in type 2 diabetics. Broccoli is thought to protect humans from a number of cancers such as prostate cancer.

Check Brocolli meaning in English, hindi, telugu, tamil, marathi, Gujrathi, Malayalam, Kannada

2. Bell Pepper

About: Bell pepper is a cultivar group of the species Capsicum annuum. The cultivators are the bell pepper produce the plant in various colours such as red, yellow, green, pink etc. It also is known as sweet pepper or capsicum and is incredibly nutritious. Green, orange and yellow bell peppers have similar nutritional benefits although their antioxidant contents may vary.

Benefits: They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage

Nutritional details: One cup (149 grams) of chopped red pepper contains 9 grams of carbs, 3 of which are fibre. It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.

3. Cucumbers

About: Cucumber is one of the plants which is very widely cultivated. Cucumbers are low in carbs and are very refreshing with high water content.

Benefits: Although cucumbers aren't very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health. Research shows that it has anti-cancer and anti-inflammatory properties and may protect brain health

Nutritional details: One cup (104 grams) of chopped cucumber contains only 4 grams of carbs, less than 1 gram of which is fibre. This makes cucumber a perfect fit in the ketogenic diet.

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4. Mushrooms

About: A mushroom also known as the toadstool is actually made out of the fruiting body of it. It is generally produced over the ground on the soil and are considered to be very low in carbs.

Benefits: In recent researches and experiments, mushrooms have been shown to have strong anti-inflammatory properties. In research in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers

Nutritional details: A one-cup (70-gram) serving of raw, white mushrooms contains just 2 grams of carbs, 1 of which is fibre.

Check Mushroom meaning in hindi, Spanish, tamil, telugu, malayalam, urdu, kannada name, gujarati, in marathi, indian name, marathi, tamil, english, other names called as, translation

5. Garlic

About: Garlic is a species in the onion genus, Allium. Its close species include the onion, shallot, leek, chive and Chinese onion. Garlic is known for its beneficial effects on immune function.

Benefits: Studies have found that it may boost resistance to the common cold and decrease blood pressure. Although it's a high-carb vegetable by weight, the amount typically consumed in one sitting is very low due to its strong taste and aroma.

Nutritional details: One clove (3 grams) of garlic contains 1 gram of carbs, part of which is fibre.

Check Garlic meaning in hindi, Spanish, tamil, telugu, malayalam, urdu, kannada name, gujarati, in marathi, indian name, marathi, tamil, english, other names called as, translation


6. Spinach

About: If you are wondering is spinach Keto? then let me tell you it is, as spinach contains only 7 grams of carbs in one cup serving. Remember the sailor man Popeye and the secret to his energy? Spinach, a keto veggie, is a green leafy vegetable that provides major health benefits.

Benefits: Researchers report that it can help reduce damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration. It provides a number of minerals and vitamins to the person who consumes it and is considered very healthy. Spinach is low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume. And who knows… you might end up having the powers of Popeye!!! (Just kidding)

Nutritional details: One cup (180 grams) of cooked spinach provides more than 10 times the RDI for Vitamin K. E.g., one cup of cooked spinach contains 7 grams of carbs with 4 grams of fibre, on the other hand, one cup of raw spinach contains 1 gram of carbs with nearly 1 gram of fibre

Check Spinach meaning in hindi, Spanish, tamil, telugu, malayalam, urdu, kannada name, gujarati, in marathi, indian name, marathi, tamil, english, other names called as, translation


7. Avocados

About: Avocados are a unique and delicious food. Although technically a fruit, avocados are typically consumed as vegetables. They're high in fat and contain a few digestible carbs.

Nutritional Details: A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fibre.

Benefits: Avocados are rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels. They're a good source of Folate, Vitamin C and Potassium. Though avocados are objectively high-calorie food, they can be beneficial for weight management. In a recently conducted study, overweight people who included half of an avocado in their diet reported feeling fuller and had less desire to eat over the next five hours resulting in a slow process of weight management.

Check Avocado, Butterfruit meaning in English, hindi, telugu, tamil, marathi, Gujrathi, Malayalam, Kannada


8. Cauliflowers

About: Cauliflower is one of the most versatile and popular low-carb vegetables. It has a mild taste and can be used as a standby for potatoes, rice and other higher-carb foods.

Benefits: Like other cruciferous vegetables, it's associated with a reduced risk of heart disease and cancer

Nutritional Benefits: One cup (100 grams) of raw cauliflower contains 5 grams of carbs, 3 of which are fibre. It's also high in vitamin K and provides 77% of the RDI for Vitamin C.

Check Cauliflower meaning in hindi, Spanish, tamil, telugu, malayalam, urdu, kannada name, gujarati, in marathi, indian name, marathi, tamil, english, other names called as, translation

9. Green Beans

About: Green beans are sometimes referred to as snap beans or string beans. They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.

Benefits: They're high in chlorophyll, which animal studies suggest may help protect against cancer. In addition, they contain carotenoids, which are associated with improved brain function during ageing

Nutritional Details: A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs, 4 of which are fibre.

10. Lettuce

About: Lettuce is an annual plant of the daisy family, Asteraceae. It is most often grown as a leaf vegetable, but sometimes it is even grown for its stem and seeds. Lettuce is mostly used for salads, although it is also seen in other kinds of food like soups, sandwiches and wraps. Lettuce is one of the lowest-carb vegetables around.

Benefits: Depending on the type of lettuce, it may also be a good source of certain vitamins. For example, romaine and other dark-green varieties are rich in vitamins A, C and K. They are also high in folate. Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease. One study showed that in 37 women that consumed foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet.

Nutritional details: One cup (47 grams) of lettuce contains 2 grams of carbs, 1 of which is fibre.

Check Lettuce meaning in hindi, Spanish, tamil, telugu, malayalam, urdu, kannada name, gujarati, in marathi, indian name, marathi, tamil, english, other names called as, translation

11. Tomatoes

About: Tomatoes belong to the Solanaceae family and are considered to have a number of impressive health benefits. They too are technically fruits but are usually consumed as vegetables. They're also low in digestible carbs.

Benefits: Tomatoes are a good source of vitamins A, C and K. They're high in potassium which helps to reduce blood pressure and decrease stroke risk. They've also involved strengthening the endothelial cells that line your arteries, and their high lycopene content can help to prevent prostate cancer. Cooked tomatoes have increased lycopene content and addition of fats such as olive oil during cooking has been shown to boost its absorption.

Nutritional details: One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, 2 of which are fibre.

Check Tomato meaning in tamil, telugu, marathi, kannada, malayalam, in hindi name, gujarati, in marathi, indian name, tamil, english, other names called as, translation

12. Radishes

About: Radishes are Brassica vegetables with a sharp, peppery taste.

Benefits: They're fairly high in vitamin C, providing 29% of the RDI per serving.
Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen.

Nutritional details: One cup (116 grams) of raw sliced radishes contains 4 grams of carbs, 2 of which are fibre.

13. Onions

About: Onion is a vegetable that is the most widely cultivated species of the genus Allium. Its has a huge family and the relatives of onions are shallot, garlic, leek or the Chinese onion etc. Onions are a pungent, nutritious vegetable.

Benefits: Although they are fairly high in carbs by weight, they're usually consumed in small amounts because of their robust flavour. Onions are high in the antioxidant quercetin which lower blood pressure. One study in overweight and obese women with Polycystic Ovary Syndrome (PCOS) found that eating red onions helped to reduce LDL cholesterol levels.

Nutritional details: A half-cup (58 grams) of sliced raw onions contains 6 grams of carbs, 1 of which is fibre.

Check Onions meaning in tamil, telugu, marathi, kannada, malayalam, in hindi name, gujarati, in marathi, indian name, tamil, english, other names called as, translation

14. Eggplant

About: Eggplant is a plant species in the nightshade family Solanaceae. It is commonly purple, spongy, absorbent fruit used in various cuisines. Though it is often considered a vegetable, it is a berry by botanical definition. A common vegetable used in a number of cultures such as Italy and Asia.

Benefits: It's not very high in most vitamins or minerals, but animal research suggests eggplant helps to lower cholesterol and improve the heart’s health. There is an antioxidant which is present known as ‘Nasunin’. Researchers have stated that nasunin helps reduce free radicals and may protect brain health.

Nutritional details: 99 gms of one cup which is served with the chopped and cooked plant, contacts a total of carbs of 8 grams and fibre of 2 grams.

15. Cabbage

About: Cabbage is a leafy plant which grows in different colours such as green, red or white and is considered as an annual vegetable for the heads of dense-leaves.

Benefits: Cabbage has some impressive health benefits. It helps in reducing the risks from a number of cancers such as the oesophagal and stomach cancer. It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.

Nutritional details: One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs, 3 of which are fibre.

Check Cabbage meaning in hindi, Spanish, tamil, telugu, malayalam, urdu, kannada name, gujarati, in marathi, indian name, marathi, tamil, english, other names called as, translation

The low-carb veggies mentioned above are very accessible and easy to add in a Keto diet. In addition to being low in carbs and calories, they also help to reduce the risk of various diseases and improve overall health and well-being.