Vegetables to Eat on Keto


Vegetables to Eat on Keto

Vegetables are a key part of any low-carb diet. That said it’s important to remember that not all vegetables are created evil. There are many vegetables that are high in carbs and sugar, so they need to be cut out. This may come as a shock to many as we are so conditioned to believe all vegetables are good for you. That is usually correct. But not when you are on a ketogenic diet. You need to know which vegetables to eat on keto.

Let’s talk about some of the high-carb vegetables to avoid. There is a good chance that you are aware that potatoes and sweet potatoes are high in carbs. Some less obvious high-carb vegetables include corn, beets, squash, peas, lima beans, and artichokes. Here are the amount of carbs (g) of each of these canned vegetables in a cup:

Beets – 39 g

Corn  – 35 g

Creamed Corn – 45 g

Acorn Squash – 21 g

Butternut Squash – 15 g

Peas – 16 g

Lima Beans – 24 g

Stewed Tomatoes – 13 g

Artichokes – 24 g

Black-Eyed Peas – 26 g

When you are early on in your low-carb diet, often known as the induction phase, you probably want to nix these vegetables altogether. During this phase you are usually looking to stay under 25 g of net carbs per day. As you can see, this could be a single serving of many of these vegetables. If you are going to enjoy these starchy vegetables, they must be in smaller portions. People who are looking to stay under 100 net carbs per day are able to eat these vegetables, but still don’t forget to measure portions and be careful.

So now that we’ve eliminated some of your favorite vegetables, which ones can you eat? Dark and leafy vegetables are the ones you need to try to focus on. Some of these include lettuce, cauliflower, broccoli, zucchini, cucumbers and more. Take a look at the image below for a quick summary of the vegetables you need to avoid.

Vegetables to Eat on Keto

Vegetables to Eat on Keto

While you are not going to get fat eating vegetables, keto is different. It requires a different kind of focus. You need to be aware of the nutritional value of everything you put in your body. Specifically the amount of carbohydrates in the food you eat. At one point you probably were assured that vegetables are great for you and you should eat as many as you want. They weren’t lying. They just weren’t preparing for entering a state of ketosis.

Learn more about net carbs.

Previous What are Net Carbs?
Next The Ketosis Induction Phase