What vegetables are allowed on the keto diet?

What vegetables are allowed on the keto diet?

Principles for choosing vegetables allowed on the keto diet
So that you can easily choose the vegetables allowed in the keto diet, here is a basic rule that shows the type of vegetables allowed and that may help you, namely:

Leafy greens: They are keto-friendly and ideal.
Green vegetables: They contain fewer carbohydrates than colorful vegetables.
What vegetables are allowed on the keto diet?
After we explained the basic rule in choosing the vegetables allowed in the keto diet, here are the most prominent and most important examples of them:

Green beans: a rich source of magnesium and calcium and low in carbohydrates, as a cup of green beans contains 7 grams of carbohydrates.
Cauliflower: It is one of the vegetables that contributes greatly to the keto diet, as there are many ways to use it in the diet. It is worth noting that a cup of cauliflower contains only 1 gram of carbohydrates.
Cabbage: It is rich in potassium and iron, but it is low in carbohydrates, as a cup of cabbage contains 8 grams of carbohydrates.
 Broccoli: It is a rich source of fiber, vitamins and protein as well, but it is low in carbohydrates, as a cup of broccoli contains 3 grams of carbohydrates.
Spinach: Spinach is characterized by containing many nutrients such as: vitamin C, folic acid, iron, and calcium, and there are many ways to use it in cooking, however, a cup of spinach leaves contains 1 gram of carbohydrates.
Cucumber: Cucumber is a vegetable that is low in carbohydrates and calories. One cup of sliced ​​cucumber contains less than 3 grams of carbohydrates.
Mushrooms: Mushrooms are a useful and delicious addition to keto. They are rich in potassium, copper, selenium, B vitamins and fiber, and are low in carbohydrates, as a cup of them contains about 3 grams of carbohydrates.
Sweet peppers: Sweet peppers of many colors are rich sources of vitamin C and vitamin K, and are low in carbohydrates, as a cup of sweet pepper provides 7 grams of carbohydrates.
Olives: Olives are an antioxidant vegetable that protects the cells of the body from damage. In addition, they are low in carbohydrates, as 10 olives contain 2 grams of carbohydrates.
Other vegetables allowed on the keto diet
Other examples of vegetables allowed on the keto diet include:

tomatoes.
Lettuce.
zucchini;
asparagus;
Ways to add vegetables allowed on the keto diet to your meals
In order to obtain the benefits of vegetables allowed in the keto diet, you have to diversify the ways of preparing them and cooking recipes, and for this, here are some possible and simple ways that may help you with that:

Fry some green beans with lemon using olive oil, and remember that the keto diet requires a high percentage of fat so we added olive oil.
Add watercress, white and red cabbage to various food salads to get a useful and delicious addition.
Use cauliflower rice instead of regular rice, thus reducing the amount of carbohydrates and adding vegetables to your diet.
Use eggplant instead of pasta in lasagna.
Add spinach to the salad dish or stir it with garlic and serve it as a side dish with meat slices, and juice can be prepared from spinach.
Add sweet peppers of various colors to salads and appetizer dishes, and can also be added to sandwiches.
Vegetables not allowed on the keto diet
It is best to avoid high-carb vegetables on the keto diet. Examples include:

Potatoes and sweet potatoes.
Maize.
carrots.
peas;
turnip;
onions.
beetroot;

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