11 of the Best Veggies (and Fruits) You Can Eat on a Ketogenic Diet
No doubt, going keto has a lot of health benefits, including weight loss, increased energy, better brain function, and a more robust immune system.
But if you’re just getting started on a low-carb diet, it can be not very clear, especially when it comes to which fruit and veggies are keto-friendly.
And it doesn’t help with so many self-appointed experts telling their version of what’s right when it comes to which fruits and vegetables are safe to eat on keto.
When moving into a new low-carb lifestyle, the last thing you need is confusion.
So I thought it would be helpful for you if we went over 11 of the best fruits and vegetables you can eat in your new ketogenic lifestyle.
I’ll also include the number of carbohydrates and some of the benefits of eating them.
11 Keto-Friendly Fruits and Vegetables
The humble cucumber has less than 4 grams of carbs per 100 grams, making it a great fruit to have with your low-carb lifestyle.
Cucumber is high in vitamins, minerals, and antioxidants
It tastes great on its own, is an excellent addition to salads, and can even be added to your favorite low-carb cocktail.
Cucumber also has high water content, so it helps increase hydration and helps your body’s detoxification process.
Radish is not the most popular vegetable in the garden.
But with a carb count of 3.5 grams of carbohydrates per 100 grams, it fits nicely into your low carb regime.
You can enjoy chilled radish as a nice spicy snack by itself, or it can add some extra zest to your salad.
The antioxidants, vitamins, and minerals in radish can help high blood pressure and lower your risk of cardiovascular disease.
One hundred grams of cauliflower has only 5.3 grams of carbs.
And it packs a big nutritional punch of vitamin C, vitamin K, vitamin B6, folate, and plenty of fiber.
Its mild flavor makes it a great snack by itself, or you can roast it with some cheese on the top, which is very tasty.
Zucchini is an excellent addition to your keto meals at 3.3 grams of carbohydrates per 100 grams.
But don’t be fooled into thinking that zoodles (zucchini noodles) are a tasty substitute for pasta; they’re not!
Instead, try thinly sliced zucchini grilled on the barbeque with a bit of salt and pepper or grate some and bake it into a quiche.
The high amount of fiber in zucchini can be beneficial in helping some gastrointestinal problems.
#5 Greens (Leafy Green Vegetables)
Yes, I know this is a group of veggies and not just one.
But there are so many dark leafy greens that are incredibly healthy, and it’s hard to narrow it down to just one.
Whichever leafy green you choose, you can be assured that it’s deficient in carbs and is a nutritional powerhouse.
Broccoli has 6.6 grams of carbs per 100 grams and is a superfood for a good reason.
Broccoli, a cruciferous vegetable, is my favorite on this list and is very rich in vitamins, minerals, and antioxidants.
There are many health benefits to eating broccoli;
- It May Help in preventing cancer
- Improves the health of your skin
- Boosts your body’s immune function
- Improves bone health and strength and can help prevent osteoporosis
- Promotes healthy digestion
- Reduces excess inflammation in your body
- Protects your cardiovascular health
- Reduces the risk of diabetes
Broccoli goes well raw in a salad or on its own.
And steamed broccoli can be served on the side of a healthy portion of the protein of your choice.
I know so many people who love asparagus, which has 5.3 grams of carbs per 100 grams.
Drizzle a little olive oil over some roasted asparagus, finish it with some freshly cracked pepper and parmesan cheese (yes, it’s keto), and see why people love it.
You may think that avocados don’t fit into a keto diet because of the higher amount of carbs than the other fruit and veggies on this list.
But when you consider the amount of fiber in avocados, the net carbs are pretty low, so they are keto-friendly.
The fat phobics will tell you that avocados are terrible for your health because they are so high in fat.
But don’t be fooled; you need that fat to fuel your body on a keto diet.
Now cabbage may sound a bit boring to you, but at 5.8 grams of carbs per 100 grams, it’s an excellent veggie to add to your ketogenic plate.
Like broccoli, cabbage is also a cruciferous vegetable loaded with many of the same vitamins, minerals, and antioxidants.
Finely shredded cabbage is excellent added to a salad, or to make it more interesting, fry it up with some bacon for a great tasting addition to your keto meals.
Olives are excellent in any salad you make and contain 6 grams of carbs per 100 grams.
Don’t let the fat police scare you away from olives because of their fat content.
Just remember, on a ketogenic diet, fat is your friend.
#11 White Button Mushrooms
Before you say anything, yes, I know mushrooms are not a fruit or a vegetable; mushrooms are fungi.
At 3.3 grams of carbs per 100 grams, white button mushrooms are a delicious and versatile addition to your keto diet.
Fried garlic and mushrooms taste great on your favorite steak or mixed into scrambled eggs, or you can add raw mushrooms to a salad.
Studies have also shown that mushrooms are linked to better heart health and blood sugar management and may help in reducing the risk of some types of cancer.
So whether your keto journey is for weight loss or just excellent health, you’re armed with a bit more simple knowledge to help you on that path.
Good luck on your journey.
Thanks for reading