Full list of keto vegetables

HOW DOES THE KETO DIET WORK?

The ketogenic diet, commonly known as the keto diet, works on a very simple basic principle: eliminate carbohydrate and sugar intake as much as possible. 

In this way, the body is forced to obtain its energy from what is usually one of the lowest priority energy sources: fat.

The process that allows the body to feed on its stored fats is called ketosis. It produces ketone bodies, which are responsible for eliminating body fat to transform it into energy and thus achieve the desired weight loss. 

It is an effective diet, but also a rather aggressive one. Getting used to the ketosis process takes some time, during which you may notice effects such as a drop in insulin levels, as well as a general malaise that appears in some cases during the first few days and is commonly called keto flu. It is about:

• Headaches
• Nausea
• General weakness 
• Cramps, caused by the body’s lack of carbohydrate intake.

It doesn’t have to be serious or dangerous, but it can happen. But if you want to avoid keto flu and improve the results of your diet, KetoCharge is available to help you maintain ketosis in your body to keep burning fat and provide energy for your body. In addition, by raising blood ketone levels, it will help prevent keto flu and save you from its annoying symptoms.

If you have any questions or special needs, it is always best to contact a nutritionist before and during the diet.

WHAT VEGETABLES ARE NOT KETO FRIENDLY?

In contrast to vegetables that grow above ground, we find that vegetables that grow below ground average at least 7g of carbohydrates per 100g and in some cases as much as 17g. 

Therefore, it is also necessary to create a list of vegetables that are not keto-friendly due to their carbohydrate content per 100g.

• 6g/100g: Kohlrabi and celeriac
• 7g/100g: Carrot and beetroot
• 8gr/100gr: Onion. It is important to know that it is possible to use it in salads as long as it is consumed raw or to dress certain dishes, but in small quantities.
• 13gr/100gr: Parsnip
• 15gr/100gr: Potato
• 17g/100g: Sweet potato

WHICH VEGETABLES ARE KETO-FRIENDLY DUE TO THEIR LOW CARBOHYDRATE CONTENT?

Following the keto diet to the letter means consuming less than 5% of calories from carbohydrates on a daily basis. That’s why knowing the full list of keto-friendly vegetables is the best way to break out of ketosis.

So, to achieve the goal of consuming less than 20g of carbohydrates per day, it is advisable to focus only on those vegetables that contain the least amount of carbohydrates per day. Fortunately, all the vegetables on the list of recommended keto vegetables have less than 5g of carbohydrates, so they can be eaten daily without the need to overdo it.

Vegetables such as lettuce, cucumber, cabbage and courgette, which are always available at a good price and in any shop, are recommended. In the case of peppers, it is important to know that only green peppers have a lower amount of carbohydrates than red and yellow peppers.

The same applies to tomatoes and avocados, which, being considered fruit, can cause problems on the ketogenic diet if their consumption is not controlled and measured.

Similarly, it does not mean that we cannot consume the rest of the vegetables, it is simply necessary to measure quantities well.

A simple trick for choosing which vegetables to eat on the keto diet is to go green. All the vegetables recommended to follow this type of diet are green and have leaves, such as spinach or lettuce.

In fact, green vegetables are usually lower in carbohydrates than other vegetables of a different colour. A clear case, in addition to the types of peppers, is cabbage. Cabbage, being green, is much lower in calories than red or purple cabbage.

Likewise, in order to make it easier to find those vegetables with a lower amount of carbohydrates per 100g, it is advisable to have the following data in the form of a list:

• 1g/100g: Spinach
• 2g/100g: Lettuce, asparagus and avocado
• 3g/100g: Cabbage, cucumber, courgette, olive, tomato, kale, green pepper and aubergine(eggplant)
• 4g/100g: Cauliflower, beans, broccoli and red pepper
• 5g/100g: Brussels sprouts, yellow pepper and sweet potato.

HOW TO COOK KETO VEGETABLES?

When following a diet, it is necessary to learn how to prepare different foods in different ways so that eating every day continues to be part of one of the most beneficial rituals for our health. Even more so when it comes to preparing vegetables.

Boiling is not the only way to eat healthily and thanks to the use of fats when seasoning dishes, a whole new range of possibilities opens up. Using the list of keto vegetables we can create delicious dishes to eat every day.

• Avocado: Although avocado is a fruit, it is used as a vegetable in meals. Very high in fat and with only 2g of carbohydrates per 100g, it can be eaten on its own, in salads or to make homemade guacamole. 
• Broccoli: Broccoli is often used in the keto diet as a substitute for pasta. It can be steamed, grilled, broiled or grilled au gratin.
• Courgette: This is one of the most versatile and widely used vegetables on the keto diet. It can be prepared sautéed, mashed, grilled or in thin strips as spaghetti to replace pasta.
• Cauliflower: Thanks to its mild flavour it is perfect for main dishes, such as mashed cauliflower or cauliflower rice, or as an accompaniment to meat and fish. As well as boiled, it can be sautéed with a little olive oil and garlic, or au gratin with a little cheese and butter.
• Cabbage: Perfect to use in sautéed dishes, to wrap meats or as a base for vegetable pizzas. It should always be finely chopped if you plan to sauté it and can be combined with other keto vegetables. Similarly, if you want to use it as a meat wrap, just make sure it has been boiled long enough for the leaves to be mouldable.
• Brussels sprouts: Whether roasted with a little olive oil and garlic, or served with some kind of creamy, buttery cheese-based sauce, Brussels sprouts are one of the most convenient vegetables to eat on the keto diet.
• Kale: As with courgette, kale can be used as a substitute for pasta and can also be baked into chips, sautéed and in salads.
• Asparagus: Asparagus is very nutritious and is an ideal accompaniment to meat dishes. Thanks to its shape, it can be prepared sautéed and as a base for rolls with bacon or ham as a keto-friendly vegetable addition.
• Spinach: Perfect as a substitute for lettuce as a base for salads, they can also be prepared sautéed in a frying pan, boiled and as a base for different vegetable creams and sauces.
• Beans: They are usually used as a garnish, either boiled or sautéed. They are a perfect side for any type of dish or addition to any other vegetable. Preferably, and to enhance their flavour, they are usually sautéed with butter, although olive oil is also used to accompany them with ham.

It is very important to learn how to cook to avoid the monotony of always eating the same dishes. Researching and learning about different dishes and cooking techniques for each of the foods on the keto vegetable list is part of a positive and optimistic attitude to follow the guidelines of the diet to the letter. Losing weight depends to a large extent on the will to achieve it.