Keto diets restrict the amount of carbohydrates a person can eat. Instead, a person eats a high amount of fats and a moderate amount of protein.
Keto diets aim to put the body into a state of ketosis. This occurs when the body burns fat for energy instead of carbs. Ketosis can lead to weight loss.
Generally, a person following a keto diet should aim to limit their carb intake to no more than 50 grams each day.
Therefore, not all foods are suitable for a keto diet, including certain vegetables.
So, in this video we are going to look at seven vegetables that can be incorporated into a keto diet.
Mushrooms.
Mushrooms are highly nutritious. They can be enjoyed both raw and cooked, and used in a variety of ways that are suitable for a keto diet.
While low in carbs, they are high in fiber, B vitamins, and minerals like selenium, copper, and potassium.
In addition, they contain several antioxidants, like ergothioneine and glutathione, which can help protect your cells from oxidative damage.
Spinach.
Spinach is a leafy green vegetable that provides many health benefits.
It is very low in carbohydrates, but contains many essential nutrients required by the body.
These include fiber, vitamins like vitamin A, K1, vitamin C, folic acid, And minerals like iron, calcium, potassium, & magnesium.
It is also rich in Lutein & Zeaxanthin, two important compounds to improve eye health.
Additionally, Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease the risk of heart disease.
Asparagus.
Although low in calories, asparagus has an impressive nutrient profile.
It is an excellent source of essential vitamins and minerals, especially vitamins A, C, K, and folate.
A 100g serving of asparagus contains only 3.9g of carbohydrates, and most of them are in the form of dietary fiber, which isn’t absorbed into the body.
In addition to its low carbohydrate content, asparagus is a good source of powerful antioxidants, which can fight against cancer and reduce inflammation in the body.
Moreover, it improves your digestive health, and helps maintain a healthy blood pressure in the body.
Peppers.
Several varieties of peppers exist, all of which are appropriate for the keto diet. While they are technically fruits, they are treated like vegetables in cooking.
They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage.
One cup of chopped red pepper contains 9 grams of carbs, 3 of which are fiber.
It is also an excellent source of vitamin A, and vitamin C, which is often lacking on very low-carb diets.
Broccoli.
Broccoli is a true superfood.
It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.
Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It is also thought to protect against several types of cancer, including prostate cancer.
One cup of raw broccoli contains 6 grams of carbs, 2 of which are fiber.
In addition to all these benefits, broccoli contains several important vitamins and minerals, including vitamins K1, C, and Folate, and minerals potassium, manganese & iron.
Cauliflower.
Cauliflower is one of the most versatile and popular low-carb vegetables.
It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
One cup of raw cauliflower contains only 5 grams of carbs, 3 of which are fiber. It’s also high in vitamin K and provides an impressive amount of vitamin C, also known as ascorbic acid.
Like other cruciferous vegetables, it is associated with a reduced risk of heart disease and cancer.
Kale.
Kale is a trendy vegetable that is also extremely nutrient dense.
It is loaded with antioxidants, including quercetin and kaempferol.
These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases.
One cup of raw kale contains 7 grams of carbs, 1 of which is fiber.
It also provides a good amount of vitamin A, and ascorbic acid.
Ok. Those are the seven best keto friendly vegetables. Hope someone found this video interesting and helpful.
Thanks for watching!

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