Vegetables are an essential part of any healthy diet, including a keto diet.
This is because they are typically low in calories/carbs but contains an excellent amount of vitamins, minerals, and other essential nutrients.
Whether you’re on a low-carb diet or not, you can never go wrong eating more vegetables.
The question now is that are you looking for the “best low-carb vegetables you can eat on a keto diet?”
Here is a list of top best low-carb vegetables to consider now:
Eggplants are one of the best vegetables to incorporate into your keto diet.
The egg-shaped veggie contains a good amount of properties that can help boost your overall wellbeing, some of which include fiber, thiamin, manganese, and anthocyanins.
Although Eggplants do not contain excessive amounts of most vitamins or minerals, studies reveal that it can help reduce cholesterol levels and improve heart health.
Nasunin, a powerful antioxidant in the purple pigment of its skin is also found to be effective for reducing free radicals and promoting brain health.
Artichokes are yet another low-carb vegetable you can eat on a keto diet. They are delicious and nutritious.
This unique veggie contains a significant amount of fiber and moderate protein content, making it ideal for keeping hunger at bay and boosting gut health.
Additionally, Artichokes are loaded with folate and vitamin c, both of which help prevent anemia and birth defects.
That’s not all; it might interest you to know that artichokes may protect heart health.
In a recent study, it was discovered that this veggie contains certain properties that can help inflammatory markers and improve blood vessel function, especially in people with high cholesterol.
Broccoli is a popular superfood from the cruciferous vegetable family, which includes kale, mustard greens, brussels sprouts, arugula, radishes, and cabbage.
It contains essential nutrients, including vitamin c, vitamin A, vitamin k, protein, fiber, potassium, folate, to name but a few.
Part of the health benefits of broccoli is that it may help:
- Reduce insulin resistance in type 2 diabetics,
- Reduce constipation
- Support healthy brain function
- Protect against several types of cancer [breast, prostate, stomach, kidney, and bladder],
- Aid blood sugar control
- Promote healthy digestion
Asparagus is very delicious, and of course, an ideal food to add to your keto diet.
Some of the top nutrients found in this delicious spring veggie include vitamins A, vitamins C, vitamin K, protein, gut-filling fiber, thiamin, riboflavin, folate, manganese, among others.
According to research, asparagus can help inhibit the growth of several cancer types as it contains powerful antioxidant and anti-inflammatory properties.
That’s not all; another reason you should consider asparagus is that this veggie is diuretic, meaning that it will make you urinate more often, which in turn can help flush out your urinary tract and eliminate excess salts from the body.
Other benefits of asparagus include improved brain health, reduced anxiety, reduced risk of child defects, reduced aging process and inflammation, improved digestive health, lowered blood pressure, among others.
Zucchini is a summer squash with lots of vitamins, minerals, and other important plant compounds that your body needs for proper functioning.
Part of the nutrients found in this veggie includes but not limited to vitamin A, carbs, manganese, vitamin c, potassium, magnesium, vitamin k, folate, copper, phosphorus, vitamin B6, thiamine, riboflavin, among others.
Zucchini isn’t just a delicious veggie but a highly beneficial food. Some of its science-backed benefits include:
- Reduced risk of certain cancer types,
- Improved digestion,
- Reduced risk of constipation and other digestive related conditions,
- Reduced inflammation and symptoms of irritable bowel syndrome,
- Reduced blood sugar levels,
- Increased insulin sensitivity.
Spinach is a leafy green vegetable with many scientifically-proven health benefits.
Being one of the lowest carb vegetables out there, spinach is a very great food to incorporate into your keto diet.
It contains an excellent amount of several vitamins and minerals, including vitamin A, folate, magnesium, water, fiber, carbs, vitamin A, Vitamin C, Vitamin K1, iron, calcium, etc.
Due to the high amount of powerful antioxidants in spinach, the veggie can help combat oxidative stress and reduce the associated symptoms.
Not that alone, spinach is also rich in pigments, which help protect the eyes from the damage triggered by sunlight while preventing macular degeneration and cataracts – the leading causes of blindness.
Other spinach health benefits include – reduced risk of certain cancer types, Reduced risk of heart disease, Improved skin health, and immune function, Improved digestion.
Read Also: 7 Best Keto Smoothie Recipes for Weight Loss
Avocados are among the most common foods among health-conscious individuals.
This is probably because of the wide range of nutrients it is packed with, which includes vitamin k, folate, vitamin c, potassium, vitamin b5, vitamin b6, vitamin e, magnesium, manganese, copper, iron, zinc, phosphorus, etc.
Talking about health benefits, avocado can help:
- Reduce blood pressure, a leading risk factor for heart attacks, strokes, kidney failure, and other related cardiovascular conditions,
- Lower inflammation,
- Reduce blood sugar spikes,
- Reduce blood triglycerides and cholesterol levels,
- Lower the risk of metabolic syndrome,
- Improve eye health and lower the risk of macular degeneration and cataracts.
Cauliflower is yet another vegetable with low carbs and high content of vitamins and phytochemicals, which makes it a great addition to your keto diet.
The nutrients found in this amazing veggie include but not limited to Vitamin c, fiber, vitamin k, vitamin b6, folate, potassium, manganese, phosphorus, pantothenic acid, carotenoid, and flavonoids.
According to research, Cauliflower is effective for:
- Lowering inflammation,
- Promoting digestive health and preventing digestive conditions like constipation, diverticulitis, and inflammatory bowel disease,
- Reducing the risks of chronic diseases like heart disease, cancer, and diabetes,
- Preventing obesity,
- Inhibiting the growth of certain cancer types – colon, lung, breast, and prostate,
- Preventing cholesterol from accumulating in the liver,
- Reducing the risk of dementia, Alzheimer’s, and other related neurological disorders.
Read Also: 10 Best Anti-Inflammatory Diets Foods to Eat
9. Green Beans
Beans are no-go areas when it comes to the keto diet. But green beans are exempted in this regard.
Green beans are from the legume family but contain significantly fewer carbs than most legumes.
The major nutrients in green beans include vitamin C, vitamin a, folate, and manganese while it also contains moderate content of some other nutrients – vitamin k, thiamin, niacin, vitamin b6, vitamin e, calcium, iron, phosphorus, potassium, etc.
What are the health benefits associated with green beans?
- Improved fertility,
- Reduced risk of neural tube defects,
- Reduced depression
- Reduced risk of bone fracture,
- Lowered risk of certain cancer types
- Improved brain function during aging
Our list of 10 best low-carb vegetables you can eat on a keto diet would be too shallow if this amazing veggie is left out.
This is because garlic is packed with a number of essential compounds with potent medicinal properties such as vitamin c, vitamin b6, manganese, vitamin b1, vitamin b2, vitamin b3, folate, phosphorus, iron, magnesium, and the likes.
Some of the proven health benefits of Garlic includes:
- Improved immune function,
- Increased resistance to the common cold,
- Decreased blood pressure,
- Reduced risk of cardiovascular diseases like heart attacks, strokes, etc.,
- Improved cholesterol levels,
- Reduced risk of dementia and Alzheimer’s disease,
- Reduced risk of organ damage from heavy metal toxicity.