Can you eat peppers on keto. Bell Peppers on Keto: A Comprehensive Guide to Low-Carb Pepper Consumption
Can you eat bell peppers on a ketogenic diet. Are bell peppers low in carbs and keto-friendly. How many peppers can you consume while maintaining ketosis. What are the best ways to incorporate bell peppers into your keto meal plan.
The Keto-Friendly Nature of Bell Peppers
Many individuals embarking on a ketogenic diet often wonder about the compatibility of various foods with their new lifestyle. Bell peppers, a staple in many cuisines, frequently come under scrutiny. The good news is that bell peppers can indeed be part of a well-planned ketogenic diet.
Are bell peppers truly keto-friendly? The answer is a resounding yes. With a net carb content ranging from 2 to 3 grams per 100g serving, bell peppers can easily fit into a ketogenic meal plan. This low carb count makes them a versatile and nutritious addition to various keto-friendly dishes.
Carb Content Comparison: Green, Red, and Yellow Bell Peppers
While all bell peppers are generally considered keto-friendly, it’s important to note that their carb content varies slightly based on color. Understanding these differences can help you make more informed choices when planning your meals.
Green Bell Peppers: The Keto Champion
Green bell peppers reign supreme in the keto world, boasting the lowest carb content among their colorful counterparts. With only 2.9g of net carbs per 100g, they’re an excellent choice for those strictly monitoring their carb intake. As an added bonus, green peppers are often more budget-friendly, making them a practical option for keto dieters.
Red Bell Peppers: A Moderate Carb Option
Red bell peppers contain slightly more carbs than their green counterparts, with 3.9g of net carbs per 100g. While still relatively low in carbs, those in the initial stages of ketosis or those following a very strict keto regimen may need to be more mindful of their portion sizes when consuming red peppers.
Yellow Bell Peppers: Similar to Red
Yellow bell peppers are nutritionally similar to red peppers, containing approximately 3.93g of net carbs per 100g. They can be treated similarly to red peppers in terms of carb counting and portion control.
Balancing Pepper Consumption on a Ketogenic Diet
How many peppers can one consume while maintaining ketosis? The answer depends on individual factors and the strictness of one’s keto regimen. Generally, the recommended daily carb intake for ketosis ranges from 20g to 50g. Following this guideline, it would theoretically be possible to consume up to 5 cups of sliced peppers per day without exceeding the upper limit.
However, it’s crucial to consider bell peppers within the context of your overall daily intake. Rather than making peppers the main component of a meal, it’s advisable to use them as a flavorful and nutritious accent or side dish. This approach allows you to enjoy the benefits of bell peppers while maintaining a balanced keto diet.
Incorporating Bell Peppers into Your Keto Meal Plan
Bell peppers are incredibly versatile and can be incorporated into a keto diet in numerous ways. Here are some ideas to help you make the most of these low-carb vegetables:
- Sautéed peppers as a side dish
- Roasted peppers as a flavor enhancer
- Raw pepper slices for snacking or in salads
- Stuffed peppers as a main course
- Diced peppers in omelets or frittatas
Keto-Friendly Bell Pepper Recipes
For those looking to get creative with their bell pepper consumption, here are some keto-friendly recipes to try:
- Pizza Stuffed Bell Peppers (9g net carbs per serving)
- Keto Mexican Stuffed Bell Peppers (4g net carbs per serving)
- Italian Style Keto Stuffed Peppers (9g net carbs per serving)
Remember to factor in the carb content of these dishes when planning your daily intake.
Tips for Choosing Keto-Friendly Vegetables
When it comes to selecting keto-friendly vegetables, there are some general rules of thumb that can be helpful:
The “Go Green” Rule
In many cases, green vegetables tend to be lower in carbs compared to their colorful counterparts. This principle extends beyond bell peppers to other vegetables like cabbage, where green varieties typically contain fewer carbs than red ones.
The Above Ground vs. Below Ground Rule
Another useful guideline is to consider whether a vegetable grows above or below ground. Vegetables that grow underground, such as potatoes, carrots, and beets, tend to be higher in carbs. On the other hand, above-ground vegetables like leafy greens, broccoli, and bell peppers are generally lower in carbs and more keto-friendly.
The Nutritional Benefits of Bell Peppers on a Keto Diet
Beyond their low carb content, bell peppers offer numerous nutritional benefits that make them a valuable addition to a ketogenic diet. Understanding these benefits can help you appreciate why bell peppers are more than just a low-carb filler in your meals.
Rich in Vitamins and Minerals
Bell peppers are an excellent source of several essential vitamins and minerals. They are particularly high in vitamin C, with a single medium-sized bell pepper providing more than 100% of the recommended daily intake. This makes them a great immune-boosting food, especially important for those following a restrictive diet like keto.
Additionally, bell peppers contain significant amounts of vitamin A, vitamin B6, folate, and potassium. These nutrients play crucial roles in maintaining overall health, supporting vision, promoting proper nerve function, and regulating blood pressure.
Antioxidant Powerhouse
Bell peppers, especially the red varieties, are rich in antioxidants. These compounds help protect your cells from damage caused by free radicals, potentially reducing the risk of chronic diseases. The antioxidants in bell peppers include carotenoids like beta-carotene, lutein, and zeaxanthin, which are particularly beneficial for eye health.
Fiber Content
While following a keto diet, it’s important to ensure adequate fiber intake. Bell peppers provide a good amount of fiber, which can help support digestive health and promote feelings of fullness. This can be particularly beneficial for those struggling with constipation, a common side effect when transitioning to a keto diet.
Potential Challenges of Consuming Bell Peppers on Keto
While bell peppers are generally considered keto-friendly, there are a few potential challenges to be aware of when incorporating them into your diet:
Portion Control
Although bell peppers are low in carbs, overconsumption can still impact your daily carb limit. It’s crucial to practice portion control and accurately track your intake, especially if you’re following a strict keto regimen or are in the early stages of transitioning to ketosis.
Individual Tolerance
Some individuals may find that certain vegetables, including bell peppers, can cause digestive discomfort or slightly elevated blood sugar levels. It’s important to pay attention to your body’s responses and adjust your intake accordingly.
Preparation Methods
The way you prepare bell peppers can impact their carb content and overall nutritional value. For instance, roasting peppers can concentrate their natural sugars, slightly increasing the carb content. Additionally, be mindful of any high-carb ingredients used in pepper recipes, such as breadcrumbs or sugar-based sauces.
Alternatives to Bell Peppers on a Keto Diet
While bell peppers are a great low-carb option, variety is key to maintaining a balanced and enjoyable keto diet. Here are some alternatives that can provide similar nutritional benefits and culinary versatility:
- Zucchini: With only 2.11g of net carbs per 100g, zucchini is another versatile, low-carb vegetable.
- Spinach: At 1.43g of net carbs per 100g, spinach is an excellent low-carb leafy green.
- Cauliflower: With 2.97g of net carbs per 100g, cauliflower is a popular keto-friendly vegetable that can be used in various ways.
- Broccoli: Containing 4.04g of net carbs per 100g, broccoli is slightly higher in carbs but still keto-friendly when consumed in moderation.
These alternatives can be used in many of the same ways as bell peppers, providing variety to your keto meal plan while keeping your carb intake in check.
Tracking Bell Pepper Consumption on Keto
Successful adherence to a ketogenic diet often involves careful tracking of macronutrient intake. When it comes to bell peppers, accurate tracking can help ensure you stay within your daily carb limit while enjoying the nutritional benefits of these vegetables.
Using Food Tracking Apps
Many smartphone apps are available that can help you track your food intake, including the carb content of bell peppers. These apps often have extensive food databases that include nutritional information for various foods, making it easier to log your meals accurately.
Weighing vs. Measuring
When tracking bell pepper intake, weighing your portions can provide more accurate results than using volume measurements. This is because the density of sliced or chopped peppers can vary. Consider investing in a kitchen scale for precise tracking.
Accounting for Cooking Methods
Remember that cooking methods can slightly alter the carb content of bell peppers. For the most accurate tracking, it’s best to log raw peppers and then account for any changes that might occur during cooking.
By incorporating these tracking methods, you can enjoy bell peppers as part of your keto diet with confidence, knowing that you’re staying within your desired carb range.
Are Bell Peppers Low-Carb and Keto-Friendly?
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Written by Nathan Phelps on November 12, 2019
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If you’re wondering if you can eat bell peppers on keto, rest assured you’re not alone.
The first few weeks you spend initiating ketosis you have to be extra careful about your carb intake, and double-checking everything you eat is par for the course. It’s almost like you develop an irrational fear of carbs and begin to distrust every food you’ve known and loved.
Carbs could be hiding anywhere, right!?
It’s sort of a keto right of passage, so don’t worry if you feel a bit silly.
Anyway! On to the matter at hand.
Are bell peppers keto?
Yes — at just 2 – 3 net carbs (depending on the color) per 100g serving, bell peppers are easy to fit into a ketogenic meal plan.
All peppers on keto are not created equal
Not all bell peppers are as keto-friendly as the others. While they’re similar from a caloric perspective, their carbs change enough to make note of.
Let’s take a look at the carb loads for the three essential grocery store bell peppers, green, red, and yellow.
The carb estimates provided are based on 100g of each pepper, which is around 1 cup sliced.
Are green bell peppers keto?
These are the most keto-friendly peppers with only 2.9g of net carbs per 100g. If you’re looking to cut carbs, then opting for green peppers is the way to go. This is useful if you’re trying to save money as well since green bell peppers are a lot cheaper! They aren’t as good in Thai dishes, but hey, we’re trying to stay in ketosis — not get a Michelin star, right?
Are red bell peppers keto?
Red peppers are a decent increase in carbs from green peppers, with 3.9g of net carbs per 100g. They are still fairly low, but you need to keep a closer eye on these — especially at the front end for your initial transition into ketosis. The inaugural push into ketosis is always the toughest because your body isn’t used to ketosis yet.
Are yellow bell peppers keto?
Yellow is nutritionally similar to red, weighing in at 3.93g net carbs per 100g. You can treat them essentially like red peppers and be okay.
How many peppers can you eat on keto?
The number of carbs you need to restrict to enter ketosis depends on the individual, but the general advice is to keep carb intake to 20g-50g per day. In general, it will take you around 2–4 days if you eat 20–50 grams of carbs per day. However, for some people, it can take a week or longer to get into ketosis[*].
Following that advice, you can’t eat more than ~5 cups of sliced peppers. That’s a lot of peppers, so you won’t have to worry about that, but you do need to be thinking about them in the context of your day. Your best bet is to use them liberally as a side. Don’t make a whole plate of peppers and cover them with cheese along with an egg. Instead, make more eggs and use the peppers as an accent.
Great keto bell pepper recipes
Bell peppers are versatile, which is why they’re useful for having around the house. They’re great just sauteed up with your choice of fat and a bit of seasoning for a quick side. You can also add them to most dishes that use sauteed onions as well, such as a base for a soup or to put into taco meat.
But if you’re not eating bell peppers sauteed or roasted, then keto stuffed peppers are the way to go. Here are a few awesome recipes for that route, and remember you can always sub green peppers to drop the carbs by a few grams!
- Pizza Stuffed Bell Peppers – Who doesn’t crave pizza from time to time. These have 9 grams of net carbs per serving, so you need to be careful about your carb intake, but if you can make room in your carb schedule for these guys they are well worth it.
- Keto Mexican Stuffed Bell Peppers – Essentially taco bowls with bell peppers instead of shells. These are a bit lower carb than the pizza bowls with 4g of net carbs per serving, and they include cauliflower — arguably the keto staple of all keto staples.
- Keto Stuffed Peppers (Italian Style) – If you’re feeling Italian food but not quite pizza, then these Italian style keto stuffed peppers are the way to go. I’m a sucker for Italian sausage, so even if you just cooked that up and threw them on top of roasted peppers with mozzarella it would be delicious, this is just the next step up from that. Weighs in at 9g of net carbs.
Easy tricks for remembering the best keto vegetables
Go green!
When in doubt, the greener the better usually means fewer carbs across the board. You see that in green peppers, green cabbage vs. red cabbage, etc. So go green and don’t look back!
Above ground vs. below ground
Think about the highest carb vegetables for a second. Potatoes… Carrots… Beets… They’re all below-ground vegetables! Stick to the above-ground, closer friends to the sun and you’ll be off to a good start.
The best vegetables to eat on the keto diet
Best is subjective, but we’re defining best by the lowest number of carbs. Spinach and cauliflower are keto royalty but opt for recipes using any of these as the primary ingredient and you’ll be off to a good start. It also narrows down your grocery list — grab some of these greens and a lot of poultry, beef, or fish and you’ll have a kitchen ready for keto-living.
The shortlist of low-carb, keto-friendly vegetables:
- Spinach
- Lettuce
- Avocados
- Asparagus
- Zucchini
- Kale
- Cauliflower
- Cabbage
- Broccoli
- Green Beans
- Brussel Sprouts
Notice how almost all of these are green and above ground? That’s what we mean! Stick to those two characteristics, and you’ll be in the right ballpark.
—
Keto can feel overwhelming when you first start, but we promise it gets easier! The more foods and recipes you identify as keto-friendly, the less thinking you’ll have to do. After a few weeks, life will feel pretty normal — except you’ll have the confidence that you’re making positive steps toward better health.
Good luck!
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✍️ ABOUT THE AUTHOR 📚
Nathan Phelps
Nathan Phelps is a foodie, writer, marketer, and musician living in the great city of Nashville, TN. He loves the intersection of healthy eating & science, and his daily activities include co-opting coffee shops as offices, morning optimism, afternoon doubt, and a nice swig of evening regret before bed.
Are Bell Peppers Keto Friendly?
Bell peppers are packed full of vitamin C and make a fresh and crunchy snack food – but are bell peppers keto? Discover what makes bell peppers so wonderful with their health benefits, macronutrients, and delicious low-carb meal possibilities.
Vegetables are an absolute necessity for any healthy diet.
And while all vegetables contain helpful vitamins and minerals, not every vegetable is built the same.
With ketogenic diets, your food choices need to be more than just healthy; they need to fit a specific set of guidelines so that you can reach ketosis.
The general logic behind a keto diet is reducing the number of carbohydrates that you consume and adding in additional fats.
By doing this, it forces your body to stop burning carbohydrates to create energy. Instead, your body will begin to burn fat stores which can help with weight loss.
Because of this process, you need to be picky about which foods you’re choosing based on their macros. While some vegetables may seem suitable on the surface, they could have surprisingly high carb counts that would inhibit your ketosis.
So, are bell peppers low enough in carbohydrates that they can be included in a keto diet?
In this post, I’ll share bell pepper nutritional information and health benefits that will help answer this question.
I’ve also included some low-carb vegetable recipe ideas to help you in your keto diet journey.
Note: Check out the best keto vegetables for more low-carb veggie ideas. And for even more food groups, this keto food list is perfect for anyone starting the keto diet.
Are bell peppers keto?
They sure are!
You can eat bell peppers on a keto diet, maintain your ketosis, and lose weight in the process.
Bell peppers have slightly varying macronutrients based on their color, though they’re all relatively low in carb counts and can be enjoyed on a low-carb diet.
Green bell peppers have the lowest net carb count and can be eaten most freely, at just 2.9g net carbs per serving.
Some keto-friendly peppers include:
- Bell peppers (all colors)
- Jalapeno peppers
- Red chili peppers
- Habanero peppers
Bell peppers make a great addition to keto diets because they are filled with essential vitamins and have several associated health benefits.
They also have a low-carb count meaning you can enjoy them in abundance without affecting your ketosis.
This makes them an awesome vegetable for cooking or snacking.
The nutritional information for 100g of red bell peppers includes:
- Total carbs: 6g
- Net carbs: 3.9g
- Protein: 1g
- Fat: 0.3g
- Fiber: 2.1g
Orange bell peppers and yellow bell peppers have comparable nutritional information to their red pepper counterparts.
Green bell peppers, however, have slightly different stats with an overall lower net carb count.
The nutritional information for green bell peppers includes:
- Total carbs: 4.6g
- Net carbs: 2.9g
- Protein: 0.9g
- Fat: 0.2g
- Fiber: 1.7g
Beyond being a low-carb vegetable, bell peppers have several reported health benefits including:
- Being a good source of vitamin C
- Improving eye health
- Preventing anemia
- Reducing risk of chronic illnesses
Keto recipes using bell peppers
Want to try including more bell peppers in your diet? Add any of these low-carb bell pepper recipes to your arsenal.
Each of these recipes is quick and easy to make with amazing flavor that the whole family will love.
Pulled Pork Stuffed Peppers (Without Rice)
My pulled pork stuffed peppers work with any colored bell pepper for a healthy and delicious weeknight meal.
These keto-stuffed bell peppers include the ultimate combination of tender pulled pork, parmesan, and mozzarella.
Because these stuffed peppers don’t include rice, they have just 2g net carbs per serving.
This recipe is also totally customizable – easily swap out your pulled pork for ground turkey, shredded chicken, or whatever meat you have on hand.
Keto Jambalaya
My keto jambalaya is made with juicy shrimp, sausage, peppers, and cauliflower rice for a spicy concoction that is bursting with flavor.
This is one of my absolute favorite keto foods because of the incredible seasoning that elevates the dish.
With 9g net carbs per serving size, keto jambalaya makes the ultimate dinner recipe.
Easy Keto Shakshuka
This keto shakshuka recipe is so quick and easy to make while looking impressive enough to serve to guests!
While it’s a pretty simple dish made with just eggs, veggies, and tomato sauce, it is so easily customizable.
Switch things up with the seasonings or low-carb vegetables of your choice to bring variety to your breakfasts.
Unstuffed Pepper Casserole
My unstuffed pepper casserole takes classic comfort food to new heights! It’s also even easier to make than traditional stuffed bell peppers with simple, throw-and-go meal prep.
This recipe calls for low-carb cauliflower rice, green bell peppers, ground beef, and ground pork for a great variety of flavors.
And of course, it’s topped off with some browned mozzarella cheese for extra fat content (and the yum factor!).
Easy Oven Roasted Vegetables
This oven-roasted vegetable recipe is one of my most used side dishes because it’s ridiculously easy to prepare and packs a lot of nutritional value into a single sheet pan.
These veggies are dressed simply with olive oil and salt and pepper for a versatile side.
While this recipe calls for green bell peppers and zucchini, you can use any low-carb veg that you prefer.
Low-Carb Stuffed Peppers Topped with Cheese
My low-carb stuffed peppers are a total treat with seasoned ground beef, green bell peppers, and Colby Jack and mozzarella cheeses.
I like this recipe because it’s made from super healthy, low-carb ingredients that are boosted by tasty melted cheese; this addition turns a “health food” into something practically divine.
You can even make this recipe ahead of time; simply freeze your peppers in airtight containers for super quick meals on the go.
Air Fryer Quesadillas Recipe (with Chicken)
My air fryer quesadillas are out of this world delicious – made with Mexican blend shredded cheese, chicken, bell peppers, and onions.
Taco seasoning adds a burst of flavor that compliments this dish perfectly. Top with sour cream for a high-fat extra.
This quesadilla recipe is so classic, even the pickiest of eaters will enjoy it.
Taco Stuffed Yellow Squash and Peppers
My taco stuffed yellow squash and peppers recipe has the best of both worlds, with keto-friendly summer squash and low-carb bell peppers.
Made from stuffed bell pepper halves and hollowed yellow squash, this protein-packed dish has excellent nutrition and taste!
Low Carb Lettuce Wraps with Turkey & Roasted Peppers
These turkey and roasted pepper lettuce wraps are perfect for lunch because they’re simple to assemble and nutritiously complete.
With just 2g net carbs per serving, these turkey wraps will keep you full all day without the high carb count.
This keto-approved recipe is made from fresh ingredients like roasted peppers, smoked turkey, and provolone cheese, all wrapped up in a lettuce leaf.
You can even customize this recipe based on the meats, cheeses, and keto sauces you have on hand.
FAQs
Here are some questions people often ask about eating bell peppers on the keto diet. If you don’t see your question in this list, please leave it in the comments.
What’s the difference between red bell peppers and green bell peppers?
While red and green bell peppers are very distinct in color, their similarities far outweigh their differences. Green peppers are actually the same vegetable as red bell peppers; they’re just at different stages of ripeness. The same is true for yellow and orange bell peppers.
With this being said, yellow, orange, and red bell peppers are all genetically different from green peppers at their stage of ripeness.
They differ in carbs and other macronutrients; they also differ in taste.
Red peppers tend to be much sweeter than slightly bitter green peppers.
Is a green bell pepper keto diet approved?
Green bell peppers are absolutely keto diet-approved. In fact, green peppers have the lowest net carb count of all bell peppers.
Are bell peppers high in carbs?
No, bell peppers are generally considered a low-carb vegetable. Their net carbs can range from 2.9g to 3.9g per serving size based on their variety.
Which bell pepper is lowest in carbs?
Green bell peppers are the lowest in total carbs making them perfect for a low-carb diet. Use them as a quick crunchy snack, or add them to your favorite recipes.
Now that we’ve answered “are bell peppers keto?”, you may want to check out some other keto-approved vegetables.
Start with these related recipes:
- Cheesy Bacon Cauliflower Grits are an addicting, low-carb, and guilt-free addition to your dinner table.
- Chinese Pork Stir Fry with Broccoli is ready in 30 minutes or less and is a healthy alternative to Chinese takeout.
- Prosciutto-Wrapped Asparagus (with Cream Cheese) makes a delicious appetizer with the perfect blend of healthy vegetables and high-fat ingredients.
- Keto Onion Rings are crispy and delicious with a seasoned almond flour coating and only 4g net carbs per serving size.
- Stuffed Eggplant Rolls Wrapped in Bacon have it all with ground beef, tomatoes, and cheese.
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How to eat on a keto diet – what to eat to lose weight quickly.
The popularity of the keto diet is due to its effectiveness in the fight against excess weight. It has a beneficial effect on the cardiovascular system, digestion, and also reduces the risk of cancer, Alzheimer’s disease. In this material, we will tell you what foods you need to eat on a ketogenic diet.
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Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.
Animal proteins
Seafood
Fish is not only almost free of carbohydrates, but also rich in B vitamins, potassium and selenium. As for seafood, everything is very individual here. So, shrimp and most crabs do not contain carbohydrates, but they are present in oysters and octopuses. The best choice for those on a keto diet is oily fish. It is rich in omega-3 acids, which help to normalize blood glucose and insulin levels, which is especially important for overweight and obese people. Frequent consumption of fish improves brain function and also reduces the risk of diseases.
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Meat and poultry
Meat and poultry are considered staples of the keto diet. Fresh meat and poultry are carb-free and rich in B vitamins. They are also an excellent source of high-quality protein, which helps maintain muscle mass during a low-carb diet. It is better to choose grass-fed meat, as it contains more omega-3s and conjugated linoleic acid (CLA) than meat from grain-fed animals.
Eggs
Eggs are a good source of protein. One large egg contains less than 1 gram of carbs and about 6 grams of protein, making it ideal for the keto diet. Eggs have been proven to increase the production of hormones responsible for feeling full. It is important to eat whole eggs rather than egg whites, as most of the nutrients are found in the yolk. First of all, these are the antioxidants lutein and zeaxanthin, which improve eye health.
Milk and dairy products
Cheese
There are hundreds of types of cheese, most of which are low in carbs and high in fat, making them ideal for the keto diet. Cheese contains CLA, which promotes weight loss. In addition, eating cheese regularly can help reduce the loss of muscle mass and strength that comes with age. A 12-week study in older adults found that those who ate 200 grams of ricotta per day experienced less loss of muscle mass and muscle strength than those who did not eat the same amount of cheese. Here are some low carb cheeses for the keto diet: blue cheese, brie, camembert, cheddar, chevre, cottage cheese, feta, goat, halloumi, havarti, mascarpone, mozzarella, parmesan, and more.
Cottage cheese and Greek yogurt
Greek yogurt and cottage cheese are a healthy food with a high protein content. Although they contain some carbs, you can eat them in moderation on a keto diet. Both yogurt and cottage cheese have been proven to help reduce appetite and induce a feeling of satiety. Either one is a delicious snack on its own, but you can pair them with chopped nuts, cinnamon, or other spices for a quick keto treat.
Cream
Cream consists of the fatty part of fresh milk, which is separated during processing. This dairy is low in carbs and high in fat, making it ideal for keto. For many years, butter and cream were thought to cause heart disease due to their high saturated fat content. However, several large studies have shown that saturated fat is not associated with heart disease. Moderate consumption of dairy products with a high fat content, on the contrary, reduces the risk of heart attack and stroke. Like other full-fat dairy products, butter and cream are high in CLA, which can help promote fat loss.
Plant Milk
Several varieties of plant milk are keto friendly, including soy, almond, and coconut. Choose unsweetened options, as sweetened milk contains too much sugar. Also, oat milk should be avoided because even unsweetened oat milk contains too many carbohydrates.
Vegetables
Green leafy vegetables
Green leafy vegetables are low in carbs, making them ideal for a keto diet. They are also excellent sources of vitamins, minerals, and antioxidants. In addition, herbs such as oregano and rosemary add rich flavor to dishes and contain virtually no carbs. Here are some keto-friendly leafy vegetables: cabbage, kohlrabi, broccoli, Brussels sprouts, arugula, chard, spinach, lettuce, dill, parsley, basil, sorrel, thyme, sage, mint, oregano, cilantro, basil, rosemary and lemongrass.
Pepper
There are several varieties of pepper, all of which are suitable for the keto diet. Although they are technically fruits, in cooking they are treated like vegetables. Peppers are a rich source of vitamin C. For example, one bell pepper provides 107% of the daily value of vitamin C.
Squash, eggplant, pumpkin
Squash and eggplant are some of the most popular foods on the keto diet. With the help of a spiralizer, you can cook squash noodles, which will be an excellent substitute for pasta or noodles. You can grate zucchini to make an alternative to rice or add them to baked goods. You can also cut into thin slices, mix with olive oil, salt and pepper and enjoy as a cold salad.
High-fat vegetables
Avocados and olives are high in healthy fats, high in fiber and very low in net carbohydrates. Oleuropein, an antioxidant in olives, has anti-inflammatory properties. According to a study, people who ate one avocado a day suffered less heart disease.
Other plant products
Nuts and seeds
Nuts and seeds are healthy, high in fat and low in carbohydrates. Frequent consumption of nuts reduces the risk of heart disease, certain cancers, depression, and other chronic diseases. In addition, nuts and seeds are rich in fiber, which makes you feel fuller and reduces your appetite, thereby helping you not to overeat. While most nuts and seeds are low in net carbohydrates, their amounts vary greatly depending on the type. Least carbs—and therefore best for keto—are: almonds, macadamia nuts, pecans, walnuts, chia seeds, and flax seeds.
Berries
Most fruits are too high in carbohydrates to eat on a keto diet, but berries are an exception. Berries, especially raspberries and strawberries, are low in carbs and high in fiber. They are also rich in antioxidants, which slow down aging and reduce the risk of a number of diseases.
Shirataki Noodles
Shirataki Noodles are the perfect addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving. These noodles are made from a viscous fiber called glucomannan, which has a number of health benefits. Viscous fiber forms a gel that slows down the movement of food through the digestive tract. It reduces hunger and blood sugar spikes, which promotes weight loss and helps treat diabetes.
Dark chocolate
Dark chocolate is a delicious source of antioxidants. Dark chocolate contains flavanols, which help reduce the risk of heart disease by lowering blood pressure and maintaining arterial health. Surprisingly, you can eat chocolate on keto. However, it is important to choose a dark one that contains at least 70% cocoa, and preferably more, and eat it in moderation.
Fats and oils
Olive Oil
Olive oil is rich in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease. In addition, extra virgin olive oil is high in polyphenolic antioxidants, plant compounds that further boost heart health. It’s the perfect base for salad dressings. Olive oil is best used for low heat cooking or added to dishes after cooking. Other great vegetable oils that are suitable for the keto diet are coconut oil and avocado oil.
Butter and ghee
Butter contains a small amount of carbohydrates, while ghee does not contain any. Ghee is butter made by heating and removing milk solids. It has a concentrated buttery flavor and is widely used in Indian cuisine. Like other types of full-fat dairy products, butter and ghee are not unhealthy as previously thought.
Drinks
Unsweetened coffee and tea
Coffee and tea are healthy drinks without carbohydrates. They contain caffeine, which improves metabolism, increases performance, attention and improves mood. What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of developing diabetes. In fact, those who consume the most coffee have the lowest risk. You can add heavy cream to coffee or tea, but it is better to avoid drinks with the addition of syrups.
Unsweetened sparkling water
Unsweetened sparkling water is a great choice on a keto diet. It does not contain sugar and is very refreshing.
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What are your favorite vegetables on keto?
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Vegetables are an essential part of a healthy, low-carbohydrate diet, but some of them are high in sugar, so you should cut them out of your diet. Below is a visual guide to the best and worst vegetables on keto.
The best vegetables for a ketogenic diet are high in nutrients and low in carbs. As most of you can guess, they are dark and leafy. Anything that resembles spinach or kale falls into this category.
If you’re looking for low-carb vegetables that aren’t leafy greens, look for those that grow above ground, mostly from the cruciferous family. These include broccoli, cauliflower, zucchini, lettuce, cucumbers, and more.
Always try to avoid sugary or starchy vegetables as they are rich in carbohydrates. These include (but are not limited to) peas, corn, potatoes, sweet potatoes, parsnips, beans, quinoa, legumes, and other high starchy vegetables.
As a general rule, the sweeter the vegetable, the more sugar it contains. You have to be very careful with the portion sizes of vegetables like carrots, onions, and zucchini. Of course, you can eat them, but only in moderation
By the way, you don’t have to buy only organic vegetables. Although proven to be safer for the body (less pesticide and toxin residues), they contain about the same nutrients as their non-organic counterparts. Don’t be afraid to stock up on vegetables – you can eat both frozen and fresh.
Most Common Low Carb Vegetables
Below you’ll find a list of vegetables based on how low carb they are, so if you need help finding a specific vegetable, use the table’s search function.
If the vegetable you are looking for is not on the list, it is likely high in carbs and should not be consumed on a ketogenic diet.
Vegetable | Total carbs per 100 grams |
---|---|
Celery odorous | 2.97 |
Spinach | 3.63 |
Sarepta mustard | 4.67 |
Asparagus | 3.88 |
Radish | 3.4 |
Avocado | 8.64 |
Arugula | 3.65 |
Zucchini | 3. 11 |
Chard lettuce | 3.74 |
Mushrooms | 3.26 |
Kohlrabi | 6.2 |
Tomato | 3.89 |
Olives | 6 |
Eggplant | 5.88 |
Bell pepper | 4.6 |
Cauliflower | 4.97 |
Green cabbage | 6.1 |
White cabbage | 5.37 |
Cucumber | 3.63 |
Jalapeno pepper | 6.5 |
Spanish artichoke | 5.38 |
Broccoli | 6.64 |
Sprouted beans | 5. 94 |
Dill | 7.3 |
Green beans | 6.97 |
Turnip | 6.43 |
Green peas | 7.55 |
Brussels sprouts | 8.95 |
Kale | 8.75 |
Red cabbage | 7.37 |
Pumpkin | 7 |
Rutabaga | 8.62 |
Carrot | 9.58 |
Celery root | 9.2 |
Onion | 9.34 |
Leek | 14.15 |
Ginger | 17.77 |
Expert opinion
Alena Kovaleva
Former “carbohydrate addict”, happy mom and chief editor of KetoDieto.
Ask the Expert
A few words about onions: Onions can be added to keto meals in small amounts because people don’t usually eat too many onions. Be careful with caramelized or fried onions, as they are easier to consume in large quantities.
Best veggies on keto
Below is a list of the “best of the best” veggies. They are low in carbs and very high in micronutrients, so make sure you include the vegetables listed below in your daily diet often.
Broccoli
A very common vegetable that should always be in your keto kitchen. Broccoli contains vitamins C and K, and only 4g net carbs per 100g.
Some research suggests that broccoli may help reduce insulin resistance in type 2 diabetics, as well as help protect against several types of cancer.
Asparagus
Contains 4g net carbs per 100g and should therefore be included in every weekly low-carb meal. You can wrap it in bacon and serve it with aioli (a sauce of garlic and olive oil), simply chop it, or add it to turnip french fries.
Asparagus is an excellent source of vitamins A, C and K and may help reduce anxiety and protect brain health.
Mushrooms
Mushrooms are a great way to add some flavor to other boring dishes. They are also very low-carb, with only 1g of net carbs (porcini mushrooms) per cup.
Mushrooms have incredible anti-inflammatory properties and have been shown to improve inflammation in people with metabolic syndrome within 16 weeks.
Zucchini
Very low in carbs—only 3g net carbs per 100g—and a fantastic source of vitamin C.
Sample zucchini recipes:
- Keto zucchini and cheese muffins
- Meatballs with zucchini noodles
- Chocolate bread with zucchini
Spinach
No wonder spinach is one of the most popular leafy green vegetables on the ketogenic diet. It contains 3g net carbs per 100g and has almost no indigestible carbs. This is a great way to fill your dinners with salads. You can make low fat side dishes like creamy spinach.
Spinach has been shown to protect heart health and reduce the risk of common eye conditions. It also contains tons of vitamins and minerals, including vitamin K.
Avocado
Although technically a fruit, avocados are often consumed in place of vegetables. Since it has a lot of fat, it is a frequent guest on the menu of the ketogenic diet. Only 3g net carbs per cup.
Avocados are rich in monounsaturated fats, which have been shown to help lower cholesterol and triglyceride (LDL) levels. They are also a great source of vitamin C and potassium, so they can usually help with electrolyte problems.
Cauliflower
As the star of unique dishes, cauliflower can be used for a variety of things. You can use it for wrapping, pizza or even mashed potatoes. Not surprisingly, it is one of the most used and most versatile ingredients on most low carb menus.
In addition to being very healthy due to its versatility, cauliflower is very low in carbs – just 2g of net carbs per cup. Cauliflower is very high in both vitamin K and C; it also reduces the risk of heart disease and cancer (similar to broccoli).
Bell pepper
Green bell pepper (or paprika) is most often used in cooking. The good news is that these peppers are extremely nutritious. They are filled with vitamin A and contain carotenoids that have anti-inflammatory properties.
But if you want more color, don’t be afraid to add red or yellow peppers as they are also very low in carbs (only 6g net carbs per cup, chopped).
Green beans
Part of the legume family but significantly lower in carbohydrates than most other members. One cup of green beans contains 6g of net carbs, so they make a great addition to a variety of side dishes.
The main health benefit is improved brain function during aging.
Lettuce / Kale
These are often used in salads as both kale and lettuce are fantastic examples of low carb vegetables. They are high in vitamins (A and C) and may help protect against heart disease.
While kale is more nutritious than lettuce, it contains more net carbs per serving. Be careful with its consumption.
Sample recipes with vegetables
Vegetable pie with mushrooms and cheese
Shepherd’s pie with cauliflower
Brussels sprout fritters
Braised chicken with vegetables and cheese
Chocolate zucchini bread
What are nightshade vegetables
Nightshade is a type of plant belonging to the Solanaceae family. Although there are thousands of nightshade species, most of them are poisonous or not edible, so we won’t cover them. The most common forms of nightshade are potatoes, tomatoes, eggplant, and peppers (all types).
Nightshade normally only affects people with food sensitivities, food allergies or autoimmune diseases. For all other plants of this family are absolutely safe and will not cause any significant reactions.
A short list of the most common plants of the nightshade family:
Tomatoes. Often used in sauces and condiments. They are quite difficult to avoid as tomatoes are often used in some form as an addition or part of a dish (especially in restaurants). If you’re cooking for yourself, these can be avoided by checking ingredient lists.
Pepper. Often included in many dishes and products, so you should be especially careful. Bell peppers, chili, and everything in between are still considered part of the nightshade family.
Eggplant. Less commonly used in the traditional keto diet, so they can be easily and effortlessly avoided. Even in restaurants, eggplant is almost never used unless it is the main ingredient.
Potato. Luckily, this is a starchy vegetable that is not part of the ketogenic diet. But at the same time, you should still avoid it
Nightshade is completely healthy for normal people who do not suffer from sensitivity, autoimmune disorders or a leaky gut. If you have these symptoms, eliminating nightshades from your diet can improve your health.
List of fruits and vegetables of the nightshade family
It is important to note that the nightshade family includes thousands of different species. Below you can find a list of the most commonly consumed plants.
Be especially careful with peppers, as all peppers are members of the nightshade family. This means that sweet peppers and very hot chili peppers (such as habanero or cayenne) are also part of the family.
- Eggplant
- Paprika
- Pepper
- Pimento
- Tomatoes
- Physalis vegetable
- Tobacco
There are many other commonly consumed species, such as potatoes, goji berries, pepino melon, and sorrel, but they are not usually part of a ketogenic diet. However, they should be avoided in any case.
Some great ways to replace nightshades are to use a combination of any of the following: cauliflower, radishes, celery, and mushrooms.