If you are on a keto diet, you must be very specific about the amount of carbs you are taking in your daily routine. Keto is all about limiting the cards so that the body makes use of the ketones from the stored fat and you eventually get to lose weight. But one must understand that keto is not just a type of diet and you do not need it only to reduce weight, rather it is a lifestyle and adopting this lifestyle would give you a better health promise. However, knowing how much carbs you need every day and the low carb vegetables available is important so that you can limit them easily.
How much carbs are allowed in keto every day?
The amount of carbs in grams to be consumed every day, is often found controversial. This is because of the fact that the intake of carbs if based upon the target you wish to achieve with this diet. Roughly, you can take around 50-80 grams of carbs in your daily diet so that the body takes the rest on them from the stored fat. Many people find it easier to do keto with the help of vegetables and knowing the vegetables which are good for keto is also very important.
How to know if a vegetable is a low carb one?
But wait, aren’t all the vegetables low carb ones? Well, the answer is interesting as most of the times we think that the carbs are lowest in the veggies but the fact is quit opposite, there are some vegetables that have more carbs compared to the others and there is a simple rule to remember for it. Otherwise it would become very difficult for you to remember which veggie is good for keto. According to the rule, the vegetables that grow above the ground have less amount of carbs in them compared to those that grow under the ground. Therefore, the veggies like carrot, beet root, radish and other such vegetables will give you more carbs compared to spinach, mushrooms and cucumber. If you remember the simple rule, you won’t get confused about the right vegetable to pick in the market.
List of the vegetables with low carbs
To save you from the trouble of remembering and searching for the vegetable allowed in keto diet, here we have gathered a list of low carb vegetables so that you can put them to your shopping list and get them right away.
Spinach
Whether you eat it raw in the salads or cook it like you wish, spinach is one of the best veggies that has low carb but is high in nutrition. It is known for having folic acid, vitamins B1, B2, B6, C, and K and several other nutritious minerals that give you a complete diet while the carbs are as low as 1 gram in a 100 grams of spinach.
Mushrooms
Being the factory of water and fiber, mushrooms are loved for their variety in kind, tastefulness and beauty. You can safely add this vegetable to your list of low carb veggies as they are known to contain only 2 grams of carbs in a 100 grams of mushrooms.
Lettuce
It is an amazing low carb vegetable that has about 2 grams of carbs in 100 grams and it is known for the rich amount of fiber, folic acid and nutrients it has to offer. It is rich in trace element, vitamin B1 and B2, phosphorus and magnesium. It will help make you feel full while you had very little amount of calories.
Asparagus
The green asparagus is another vegetable that is high on the list of low carb veggies. It contains 2 grams of carbs in 100 grams and is one of the best sources for fiber. It will make you feel full and as it has low calories, you can eat more of it in case you are feeling hungry.
Radish
Having a good content of water, being a rich supply of fiber and one of the immunity booster veggies, radish is also known for being low on carb as it gives only 2 grams of carbs in a 100 grams. So if you want something delicious, filling and filled with vitamin C, you can give radish a try.
Olives
Known for their extraordinary properties for the cardiovascular system, the olives also are a great addition to your list of low carb veggies for the Keto diet. Not only are the olives full of nutrition, the oil of olives also contributes a lot to your health. Typically, olives have 3 grams of carbs in 100 grams.
Cucumber
Cucumber does not only contain a high percentage of water, it also is rich in minerals and vitamins and is a good veggie for the low carb diet as it too contains only 3 grams of carbs in 100 grams of it. You can safely consume it in the keto diet.
Tomatoes
Tomatoes are a part of daily diet in a lot of regions of the world so finding it in your kitchen won’t be hard for your keto diet. It gives you 3/100 carbs, is very good in making blood and gives health. Tomatoes are rich in vitamins and minerals and add flavor to your bowl of veggies.
Cabbage
Known for ages for the weight reduction diets as it makes you feel full while gives very little amount of calories. Carbs in cabbage are on a ratio of 3 on 100 grams so you can take it without worry. It helps prevents a number of diseases as well.
Green peppers
One of the most popular and beloved veggie in keto diet. You can take it raw, cook it, bake it and enjoy it just the way you want it. The strong taste and aroma of green peppers make your food taste better and the treasure of nutrients in it, makes you healthy.
