Recently, I wrote a blog of the top 10 keto myths. Once I finished the blog, I realized how much there was to say about each one! So, I decided to break each one down into its own blog. The next one on the list is that there are no vegetables on keto.
Why It’s a Myth
This myth drives me nuts! People automatically assume that I don’t eat any vegetables because I’m keto. In fact, I eat more vegetables now than I ever did! Before I started keto, the vegetables I ate were high in carbs and tasted sweet. I liked corn, peas, and…well, that was about it. Today, I eat broccoli, cauliflower, cucumbers, lettuce, and asparagus regularly. Like, usually every day. Before keto, I remember actually thinking that if I didn’t eat a vegetable soon, I’d end up with scurvy! Okay, I was being dramatic, but truly, I would go days and days without any vegetables. I don’t think I’m the exception in North America.
Vegetables on Keto you Can Eat
So, let’s focus on what vegetables you can easily fit into your keto way of life. The basic rule of thumb I use is, “Green is good.” Now, there are a few exceptions to this rule (like peas) but overall, the green vegetables tend to be low in carbs and high in nutrients. You’re getting the best nutrition while taking in the fewest carbs if you eat these vegetables.
Diet Doctor has a great visual guide that I used when I first started keto. It shows the vegetables and how many carbs are in a serving of each. Some of the vegetables they list as under 5 grams of carbs include:
- Spinach
- Avocado (okay, actually a fruit, but we eat it in salads, so I’m including it here)
- Lettuce
- Asparagus
- Cucumber
- Cabbage
- Zucchini
- Kale
- Broccoli
- Green pepper
- Cauliflower
These are vegetables you can eat pretty freely, as a serving is quite a lot of food so it’s hard to overeat them.
Diet Doctor also notes that there are a few vegetables that can fit into the keto lifestyle, but you need to be a bit more cautious with these. Brussels sprouts, green beans, and tomatoes should be measured to be sure you aren’t taking in more than a serving of them. Again, I know tomatoes are technically a fruit, but common sense says we use them as vegetables.
Adding Fat to Vegetables On Keto
Vegetables don’t naturally contain fat, but you can add fat to them and make them even more delicious! I dip raw vegetables in Avocado Ranch dressing. It adds one gram of carbs, but adds 6 grams of fat. If you cook your vegetables, you can slather them with butter; so delicious! Or you can make a cheese sauce or Alfredo sauce to pour over cooked vegetables to add fat and taste.
A Final Thought about Keto and Vegetables
Like I said, I eat a lot more vegetables now than I used to. For those who say that they won’t try keto because you can’t eat vegetables, I have a question. How many vegetables are you eating now? I can tell you that I didn’t get to the point where I had to make a huge change in my eating for my health because I was eating vegetables. I have 20 grams of carbs a day I can take in and know I will remain in ketosis. A vast majority of those carbs now come from vegetables. I can, and do, eat vegetables on keto.
Wendy
