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21 High Carb Vegetables



Green, Smoothie, Leafy, Greens, Spinach

The ketogenic diet has been one of the most popular diets in recent times.

The well-known dietary plan, known as the keto diet, necessitates drastically diminishing your carbohydrate consumption to place you into a state of ketosis, or the point at which your body switches from utilizing carbs to using fat as its main energy source.

The study which was recently reviewed found that a person’s eating habits can change drastically after only a few days of consuming a diet that has a very low carbohydrate content value, usually ranging between 20-50g per day depending on the individual.

Your main nervous system depends mostly on glucose, which is generated from carbs, to run correctly and that means it must find an alternate power source right away.

Before deciding to follow the ketogenic diet, it is important to understand what you are agreeing to. Georgie Fear, RDN, a dietician from Alberta, Canada and author of Lean Habits for Lifelong Weight Loss, explains that Keto is an extremely low-carbohydrate, moderate protein and very high-fat diet. To get into a state of ketosis, you have to restrict the amount of carbohydrates you eat each day to between 20 and 50 grams.

The daily suggested amount of carbs according to the National Academies of Sciences, Engineering, and Medicine is 130 g, to provide the necessary amount of glucose for brain functioning, whereas the number provided is drastically lower.

It can be difficult to obtain the recommended amount of veggies in a low-carb diet, as a number of vegetables are high in carbohydrates.

As a consequence, those on a ketogenic diet often consume less fiber than what is generally recommended, which can make the keto flu worse and cause issues like constipation according to a March 2020 study in Frontiers in Nutrition.

This stretch of time typically goes on for approximately two weeks, though if your fiber consumption stays low, your belly issues can last even longer.

It is imperative to consult with both a qualified diet specialist and your healthcare team before beginning a slimming plan like keto.

Medical professionals may suggest that you incorporate more fiber-rich foods such as fruits and vegetables into your diet when following the ketogenic plan. Additionally, selected vegetables offer the essential vitamins and minerals your body needs for optimum well-being without causing you to exit ketosis.

High Carb Vegetables

1. Zucchini

Zucchini is number one on Fear’s list, because it has a low amount of carbohydrates, its flavor is sweet and gentle, which means it’s easy to enjoy, and you can use it to make various dishes. You can enjoy zucchini any way you’d like – raw, roasted, grilled, or as noodles lightly cooked and topped with olive oil and Parmesan cheese.

For every 1 cup of zucchini that has been chopped up with the skin, you can expect to find 3.9 grams of carbohydrates altogether, 2.7 grams of net carbs, 0.4 grams of fat and 1.5 grams of protein, according to the United States Department of Agriculture. A portion of this food provides an abundant amount of vitamin C, boasting 22 mg per portion.

2. Cauliflower

Fear states that cauliflower is a vegetable that is both low in carbohydrates and packed with nutrients and phytochemicals. Incorporate pieces of cauliflower into your salads, or season with paprika and garlic powder and bake in the oven.

Cauliflower that has been chopped in a food processor can be used as a substitute for regular rice, making it a healthy low-carb option. One cup of chopped cauliflower contains 5.3 grams of carbohydrates in total, but only 3.2 grams unabsorbed, according to the United States Department of Agriculture. Additionally, it provides 0.3 grams of fat and 2.1 grams of protein.

This vegetable is an excellent provider of potassium, as it offers 320 mg of the mineral.

3. Spinach

Spinach has an extremely small amount of carbohydrates and can be easily added to your food. If you are not a fan of spinach in salads, you can store a bag of baby spinach in your freezer and use some when you are making scrambled eggs or blending a healthy green smoothie.

According to the United States Department of Agriculture, a single cup of spinach contains 1.1 g of carbohydrate, 0.4 g of carbohydrates after dietary fiber is deducted, 0.1 g of fat, and 0.9 g of protein.

4. Bell Peppers

Bell peppers in red, orange, and yellow are terrific for making sure you get the vitamins you need when following a keto diet, and they quench your craving for something crunchy without the high carbohydrate content of common snacks like potato chips, crackers, pretzels, and cookies, according to Fear.

How about you take the slices and utilize them to get some guacamole or pesto that is naturally rich in fat? According to information from the USDA, there are nine grams of carbohydrates, six grams of net carbs, 0.5 grams of fat, and 1.5 grams of protein in one cup of chopped red bell peppers.

Red bell peppers provide a large amount of vitamin C, offering 191 milligrams of the vitamin.

5. Asparagus

Incorporating asparagus into a meal is a simple way to supplement your diet with vegetables. You will find, according to the United States Department of Agriculture, that in one cup there are 5.2 g of total carbohydrates, 2.4 g of net carbohydrates, 0.2 g of fat and 3 g of protein. The same portion also offers a healthy amount of fiber (2.8 g), which is good for filling up your stomach.

6. Broccoli

Steaming or adding broccoli to stir-fry dishes is a simple way to get a large portion of your daily requirement of vitamin C. Just 1 cup, chopped, of the green vegetable provides 81.2 g, which amounts to 90% of the amount of vitamin C needed daily, according to the USDA.

Furthermore, it provides a good quantity of Vitamin K, with 93 micrograms. Regarding macros, the same portion size contains 6.04 grams of carbohydrates in total, 3.64 grams of carbohydrates after subtracting the fiber, 0.34 grams of fat, and 2.57 grams of protein.

7. White Mushrooms

Mushrooms contain remarkably few carbohydrates, with nearly half of them being derived from dietary fiber. The United States Department of Agriculture says that one cup of white mushroom slices or pieces contains 0.7 grams of fiber, in addition to essential nutrients like potassium which amounts to 223 milligrams.

You get the same amount of 2.3 grams of carbohydrates in total, 1.6 grams of carbohydrates net, 0.2 grams of fat, and 2.2 grams of protein. Add them to soups, salads, and meat dishes.

8. Celery

Celery, mostly made up of water, needs to be included in any low-carb diet as it provides a wonderful texture and flavor to the meal. Fear recommends combining diced celery with a cold meat or seafood salad, using celery as a utensil to eat cottage cheese, or even stuffing the celery with nut butter.

A single cup of diced celery, as reported by the United States Department of Agriculture, contains 3 g of carbohydrates, 1.4 g of net carbohydrates, 0.2 g of fat, and 0.7 g of protein.

9. Arugula

Arugula is a tasty salad green that will not exceed your daily carbohydrate limit. You can consume it solo or combine it with other salad leaves, throw it into sandwiches, or serve it alongside eggs.

According to the USDA, for every single cup of fresh arugula, there are 0.7 grams of carbohydrates, 0.4 grams of net carbs, 0.1 gram of fat, and 0.5 gram of protein. Besides, you’ll get an abundance of basic supplements, similar to 32 mg of calcium, 74 mg of potassium, and 3 mg of vitamin C.

10. Green Beans

This vegetable is an excellent provider of magnesium and calcium. And it’s also a low-carb, keto-friendly vegetable option. A single serving of raw green beans possesses seven grams of carbohydrates. Throw a lot of food into a pan with lemon and olive oil, since fat is necessary in this dish.

11. Brussels Sprouts

These bulbous veggies are packed with potassium and iron. They have a low carbohydrate content as well; a single cup of the food has nine grams of carbs, which is a bit more than some, but due to its satisfying qualities, it is well worth it. Roast them with another keto favorite: bacon.

For each portion: 43 calories, nine grams of carbohydrates, five grams of net carbohydrates, four grams of fiber, zero grams of fat, and three grams of protein.

12. Watercress

This superfood has an incredibly savory and pungent flavor, making it perfect for salads. You can eat a lot of it since it has slightly over one gram of carbs per cup.

Per serving: 11 calories, 1 gram of carbohydrates, 0.8 grams of carbohydrates after deducting fibers, 0 grams of fat, and 2 grams of protein.

13. Broccoli Rabe

This low-carbohydrate ketogenic vegetable has three grams of carbohydrate for every single cup. This dish also provides a wealth of nourishment through its healthy contents of calcium, folate, and iron in every serving. Cooking instructions include baking or sautéing in a pan with olive oil, salt, pepper, and red chili flakes for an added kick.

A single serving contains 22 calories, 3 grams of carbohydrates, 0.2 grams of net carbohydrates, 3 grams of fiber, 0 grams of fat and 3 grams of protein.

14. Cabbage

Cabbage is similar to a large Brussels sprout, providing an incredibly invigorating crunch to any meal. This food is packed with beneficial compounds like beta-carotene and vitamin C, with just six grams of carbs per serving. Grab a head of lettuce and cut it up to make a delicious salad or baked dish.

One portion of this food item has 25 calories, 6 grams of carbohydrates, 3 grams of net carbs, 3 grams of fiber, 0 grams of fat, and 1 gram of protein.

15. Bok Choy

Bok choy is an ideal ingredient in a variety of Asian cuisine, and its taste complements salads wonderfully. Oh, and each cup contains just two grams of carbohydrates. That’s nothing to bok at! (Sorry, had to.)

Each portion contains 12 kcal, 2 g of carbohydrates, 1 g of net carbohydrates, 1 g of dietary fibre, 0 g of fat, and 2 g of protein.


16. Eggplant

Wow, check out this fabulous low-carb vegetable: This attractive purple veggie is a great choice for the ketogenic diet since it contains less than six grams of carbohydrates per cup. It is also rich in dietary fiber and minerals like manganese and potassium. Try using eggplant instead of noodles in a delicious eggplant parmesan or lasagna.

For each portion: contains 25 Calories, 6 grams of carbohydrates, minus 3 grams of net carbohydrates, 3 grams of fiber, 0 grams of fat, and 1 gram of protein.

17. Cucumber

Cucumbers are filled with both water and a type of dietary fiber which can be dissolved in liquid, and contain hardly any calories (a single cup only contains 16). As an added bonus, cucumbers are low in carbs – a single cup of sliced cucumbers has a mere three grams of carbs, so feel free to snack away.

Per portion: 16 calories, 3 grams of carbohydrates, 2 grams of net carbohydrates, 0 grams of fiber, 0 grams of fat, and 1 gram of protein.

18. Kale

Kale ain’t going anywhere. This leafy green is just too good for you. This vegetable is ideal for those following a low-carb diet, as it is rich in vitamin K and antioxidants, and provides a high amount of protein for a vegetable, with nearly three grams per cup.

The carbohydrate content is low, with only five grams per cup. You could prepare kale chips by baking them in the oven, cut them up to include them in a salad, or stir them into a soup such as bone broth.

Per serving: 35 calories, 5 grams of carbs, a net amount of 0.3 grams of carbs, 4 grams of fiber, 1 gram of fat, and 3 grams of protein.

19. Mushrooms

Mushrooms make any meal delicious, and there are only three grams of carbs in each cup. These foods are also tremendous for getting B vitamins, selenium, potassium, copper, dietary fiber, and protein into your diet.

With each portion you are consuming 22 calories, 4 grams of carbohydrates, 1 gram of fiber, 0 grams of fat, and 2 grams of protein. Net carbohydrates are going to be 3 grams.



20. Swiss Chard

This vegetable has a distinct flavour, with just 4 grams of carbohydrates per cup. This food item is full of essential vitamins like K, A, and C, as well as generous amounts of magnesium, potassium, iron, and fiber.

For each portion: 19 calories, 4 grams of carbohydrates, 2 grams of net carbohydrates, 2 grams of fiber, 0 grams of fat, and 2 grams of protein.

21. Radishes

You can get a lot of healthy nutrition from a small serving of radishes; three grams of carbs in one cup makes them a great food to include in your diet. Put in a handful of slices on top of your salad or on your steak to give the dish a zing of flavor.

For each portion: 16 calories, 3 grams of carbohydrates, 2 grams of net carbohydrates, 2 grams of fiber, 0 grams of fat, 1 gram of protein.

Side notes

The good news is there are plenty of low-carb vegetables you can work into your keto diet plan. A good rule of thumb: If the edible part of the veggies grows above ground and it’s mostly green and leafy, it’s very likely keto-friendly.
Most vegetables that grow underground have a higher carb content. A few fruits that often masquerade as vegetables (looking at you avocados, tomatoes, and olives) are also great produce to eat on a keto diet (the avos and olives can help contribute to your daily healthy fat intake too).


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