five basic rules for losing extra weight

Keto Diet Vegetables

Permissible and forbidden vegetables in the keto diet

 What are the permitted and prohibited vegetables in the keto diet?  There is a very simple rule that helps us define and know the answer to this question. The main rule is that vegetables should be low in carbohydrates. To help with this, follow these rules.

  • Vegetables grown above ground are usually low in carbs and can be eaten freely.

  • Underground vegetables often contain more carbohydrates, so you should be more careful when eating them (especially potatoes).

 And like any general rule, there are some exceptions, so you should take a look below.

  vegetables growing above the ground

 All numbers indicate the net amount of carbohydrates per 100 grams.

  • Avocado: 2 g.
  • tomato: 3 g.
  • olives 3 g.
  • spinach 1 g.
  • eggplant 3 g.
  • red pepper 4 g, green pepper 3 g, yellow pepper 5 g.
  • broccoli 4 g.
  • Brussels sprouts 5 g.
  • green beans 4 g.
  • cauliflower 3 g.
  • cucumber 3 g.
  • Cabbage 3 g.
  • zucchini 3 g.
  • Asparagus 2 gr.

  vegetables that grow under the ground

  • onion 8 g.
  • Beetroot 7 g.
  • carrots 7 g.
  • potatoes 15 g.
  • sweet potato 17 g

 All numbers represent the percentage of net carbs.  This means that 100 grams - that is, the weight of a normal tomato fruit - of any plant contains this number of grams of carbohydrates.

 For example, a medium-sized tomato fruit contains about 3 grams of carbohydrates.  As for the cauliflower head, which weighs a little more than that, it is likely to contain ten times more carbohydrates, that is, it contains about ten times the 3 grams, that is, 30 grams of carbohydrates.

 Please note the difference between the vegetables growing above the ground and those growing under the ground.

 In general, vegetables with less than 5 percent carbohydrates can be eaten freely.  And if you're on a more moderate carbohydrate diet (more than 20 grams per day), you can probably eat all of those low-carb vegetables.

 If you follow a low-carb ketogenic diet (less than 20 grams per day), you may need to be a little wary with some vegetables.  Perhaps you should be especially careful when you want to eat pepper or tomatoes, as these vegetables quickly add carbohydrates to more than 20 grams per day.  One medium bell pepper may contain 4-7 grams of digestible carbohydrates.

  Top 10 vegetables for a keto diet (low carb)

 Here you will find a list of 10 types of vegetables that are low-carb, they are delicious vegetables rich in nutrients and at the same time contain very few carbohydrates.  We tried to classify them according to their prevalence and use in cooking.

 All numbers indicate the net amount of carbohydrates per 100 grams:

  • cauliflower - 3 g.  Perhaps it is less than all vegetables if we talk about the number of carbohydrates.  So you can eat cauliflower and cauliflower puree.

  • cabbage - 3 g.  Another type of vegetable is low-carb.  But it should not be eaten fried.

  • Avocado - 2 g.  Not only are they low in carbohydrates, but also rich in nutritious fats.  In scientific terms, avocados are fruits, but most people think they are probably vegetables, avocados can be eaten in several ways, including eating them raw, or adding them to salads, but these are just some options, there are many delicious avocados recipes.

  • cauliflower - 4 g.  Another great option that can replace pasta, rice, or potatoes.  Only transfer it with butter or it can be eaten with some cheese in great side dishes.

  • zucchini - 3 g.  Try eating zucchini fruits or slices.

  • spinach - 1 gram.  It is considered a low-carb vegetable, and it is rich in vitamins and minerals and can be used in many ways.

  • asparagus - 2 g.  Asparagus is usually eaten as food or medicine - it is aphrodisiac - and has been used for this purpose by ancient Egyptians, Greeks, and Romans until the Middle Ages, it is considered one of the oldest cultivated vegetables in the world.

  • Cabbage - 3 g.  Harder than spinach and very rich in nutrients.

  • green beans - 4 g.  Green beans have a delicious taste, especially if you eat them with added fats such as butter, olive oil, or bacon.

  • Brussels sprouts - 5 g.  Rich in nutrients and very useful, they can be eaten deep-fried with olive oil and garlic, or with bacon.

 chopped vegetables and sauces

 The following numbers include the number of digestible carbohydrates per 100 grams:

  • Celery 1 g.
  • Cucumber 3 g.
  • green pepper 3 g, red pepper 4 g, yellow pepper 5 g.
  • carrots 7 g.
  • liquid cheese 4 g.
  • Low Carb Sauce 0-5 g.


 Organic vegetables contain fewer carbohydrates, except for carrots that contain more carbohydrates.

  peas, beans, corn, lentils, and quinoa

 Peas, corn, beans, lentils, and quinoa are relatively rich in carbohydrates, so they are not considered good options if you follow a low-carb diet.  But if you follow a diet with a milder diet, you will be able to eat a few peas and lentils.

  • Peas 9 g.
  • corn 16 g.
  • Lentils 12 g.
  • Beans 16 g.
  • quinoa 18 g.

 Important note: cereals such as corn and quinoa are not usually considered vegetables.

  grains and refined sugar

 Wheat is not considered a vegetable, it is considered a grain.  Anything made with wheat flour contains a lot of fast-digesting carbohydrates.  Avoid this when following a low-carb diet.  And when it comes to their effect on blood sugar, whole grain products have a relatively slower effect than refined grains, but the difference is very little.

 Bread, pasta, rice, and cookies are not vegetables and are rich in carbohydrates.

 High fructose corn syrup - the sweet ingredient in many soft drinks - comes from plants (corn), but it is not from vegetables and is certainly not low in carbohydrates.

  • Chocolate 56 g.
  • Cookies 58 g.
  • Pasta (cooked) 29 g.
  • bread 46 grams.
  • rice (cooked) 28 g.

  questions and answers

 Here are some common questions about low-carb vegetables:

 Can you eat tomatoes when following a low-carb diet?

 Yes.  Tomatoes contain about 3 grams of pure carbs in every 100 grams (that is, about 5 grams in each cup).  But if you are following a strict low-carb diet (less than 20 grams per day), keep in mind that tomatoes add a large number of carbohydrates, and you can only eat a moderate amount of tomatoes to stay below this limit.

  Is the cucumber low carb?

 The cucumber contains about 3 grams of pure carbs per 100 grams, so it is somewhat low in carbohydrates.  You can eat cucumbers if you are on a low-carb diet.

 Are carrots low in carbohydrates?

 Carrots contain about 7 grams of pure carbohydrates per 100 grams.  If you follow a low-carb ketogenic diet (less than 20 grams per day), you may want to avoid carrots completely.  But you can eat carrots if you are on a moderate or low-carb diet (if your goal is to eat 50 or 100 grams of carbs per day).