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When it comes to following a keto diet, it’s important to choose vegetables that are low in carbohydrates and high in fiber and nutrients. Here are some of the best keto vegetables to incorporate into your meals:

  1. Spinach

spinachSpinach is a nutrient-dense leafy green vegetable that is low in net carbs, making it a great choice for those following a keto diet. It’s also high in antioxidants, vitamins A and C, and iron.

  1. Broccoli

broccoliBroccoli is a cruciferous vegetable that is packed with fiber, vitamin C, and folate. It’s also low in net carbs, making it a great option for those on a keto diet.

  1. Cauliflower

cauliflowerCauliflower is a versatile vegetable that can be used to replace high-carb foods like rice and potatoes. It’s also low in net carbs and high in fiber, vitamin C, and folate.

  1. Zucchini

zucchiniZucchini is a low-carb vegetable that is high in fiber, potassium, and vitamin C. It can be sautéed, grilled, or roasted for a delicious keto-friendly side dish.

  1. Bell Peppers

bell peppersBell peppers are a colorful and flavorful addition to any keto meal. They are low in net carbs and high in vitamin C, vitamin A, and potassium.

  1. Cabbage

cabbageCabbage is a cruciferous vegetable that is low in net carbs and high in fiber, vitamin C, and vitamin K. It can be used in salads, slaws, and soups for a nutritious keto-friendly dish.

  1. Asparagus

asparagusAsparagus is a low-carb vegetable that is high in fiber, folate, and vitamins A and C. It can be roasted or grilled for a delicious keto-friendly side dish.

  1. Brussels Sprouts

brussels sproutsBrussels sprouts are a cruciferous vegetable that are low in net carbs and high in fiber and vitamin C. They can be roasted or sautéed for a tasty keto-friendly side dish.

  1. Kale

kaleKale is a nutrient-dense leafy green vegetable that is low in net carbs and high in fiber, vitamin C, and vitamin K. It can be used in salads, smoothies, or sautéed as a delicious keto-friendly side dish.

High-Carb Veggies to Avoid on a Keto Diet

While many vegetables are keto-friendly, some are higher in carbohydrates and should be avoided or limited on a keto diet. These include:

  1. Potatoes

potatoesOne medium potato contains about 37 grams of net carbs, making it a high-carb vegetable that should be avoided on a keto diet.

  1. Sweet Potatoes

sweet potatoesSweet potatoes are higher in net carbs than regular potatoes, with one medium sweet potato containing about 24 grams of net carbs.

  1. Corn

cornCorn is a high-carb vegetable that should be avoided on a keto diet. One cup of corn contains about 21 grams of net carbs.

  1. Peas

peasPeas are higher in net carbs than many other vegetables, with one cup of peas containing about 13 grams of net carbs.

The Bottom Line

Choosing the right vegetables is an important part of following a keto diet. Incorporating low-carb, nutrient-dense vegetables like spinach, broccoli, cauliflower, and zucchini can help you stay on track and meet your daily nutrient needs. While high-carb vegetables like potatoes, sweet potatoes, corn, and peas should be avoided or limited to small portions.

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