Low Carb Fruits and Vegetables

If you are on the keto diet, you may be struggling to get a sufficient number of vitamins and minerals. Thankfully, going carb-free doesn’t mean that you have to give up on fruits and vegetables.

With the right approach to choosing your meal, you can stick to the diet and munch on your favorites. While you still have to watch your carbs every time you plan a meal, you no longer have to limit yourself to a narrow choice of ingredients.

Let’s take a closer look at low-carb fruits and veggies for your keto diet.

Keto-Friendly Fruits and Berries

The majority of fruits and berries contain plenty of carbs. That’s what makes them taste so good. If you aren’t sure how many carbs a fruit or berry contains, you can still eat a small portion as part of your daily meal without disturbing the ketosis.

However, knowing the carb content can help you stay safe and plan the rest of your meals according to the daily carb consumption.

  • Raspberries – 5 grams of carbos in 100 grams of berries (that’s a little less than half a cup)
  • Watermelon – 7.5 grams of carbos in 100 grams of fruit
  • Strawberries — 8 grams of carbos in 100 grams of berries
  • Cantaloupe – 8.2 grams of carbos in 100 grams of fruit
  • Avocado (yes, it’s a fruit)– 8.5 grams of carbos in 100 grams of fruit
  • Blueberries — 9 grams of carbos in 100 grams of berries
  • Peach — 9.5 grams of carbos in 100 grams of fruit
  • Blackberries – 10 grams of carbos in 100 grams of berries
  • Plums — 11 grams of carbos in 100 grams of fruit
  • Clementines – 12 grams of carbos in 100 grams of fruit
  • Kiwi — 15 grams of carbos in 100 grams of fruit

Overall, you can feel mostly safe with half a cup of berries or fruit or two for your lunch or dinner.

If you were to choose which fruits serve the best purpose for your diet and weight loss plans, consider these options:

Avocado

Avocado has an impressive content of healthy fats. This turns them into a wonderful ingredient for any meal on the keto diet.  Besides healthy fats, avocados boast a wide array ofvitamins and minerals, including folate, Vitamin C, Vitamin K, and potassium.

Meanwhile, avocados are full of fiber. This helps with digestion while allowing you to enjoy ketosis-related weight loss benefits.

Watermelon

Next up is watermelon. Compared to other fruits, the carb content of this fruit is relatively low. Just make sure not to eat too much of it. A couple of cups can satisfy the craving while keeping you in ketosis.

Similar to avocados, watermelons contain a number of vitamins and minerals, including vitamin C and potassium. Its antioxidant content can help reduce oxidative stress and prevent inflammation.

Raspberries

Raspberries are the best choice of berries for your low-carb needs. You can eat a couple of cups of these berries and get less than 15 grams of carbs. Meanwhile, you can get around 10 grams of fiber, which is great for any diet.

These tasty berries are packed with vitamins (Vitamin K, Vitamin C, manganese) and antioxidants, such as beta carotene, lutein, lycopene, and zeaxanthin.

Low-Carb Vegetables

Vegetables are an important part of any person’s diet. They don’t just have numerous vitamins and minerals. Veggies contain only a few calories. Adding plenty of them to your meals can help you lose weight without feeling hungry.

While healthy, vegetables can have a high carb content. That’s why it’s important to be careful before making salads or other dishes. Here are the vegetables with the lowest carb content per cup:

  • Romain lettuce – 0.2 grams
  • Spinach 0.3 grams
  • Swiss chard – 0.8 grams
  • Bok Choy – 0.9 grams
  • Kale – 1.3 grams
  • Celery – 1.6 grams
  • Radish – 2.1 grams
  • Cucumber – 2.1 grams
  • Asparagus – 2.4 grams
  • Cabbage – 2.9 grams
  • Cauliflower – 3.2 grams
  • Zucchini – 3.7 grams
  • Green beans – 4 grams
  • Green onions – 4.7 grams

Here are a few vegetables that don’t have an extremely low-carb content but can still become an excellent addition to your low-carb diet.

Bell Peppers

Bell papers are tasty and nutritious vegetables that can become the centerpiece of your salad, They are also great when sauteed or stir-fried. These veggies contain antioxidants that can decrease inflammation.

Bell peppers contain about 9 grams of fat per 100 grams with 3 of them being fiber. The vegetable contains vitamins A and C. Red, yellow, and green bell peppers may taste differently. However, they all have about the same number of carbs.

Broccoli

Next up is broccoli, which is a superfood that has the right to become the top vegetable in your diet. It’s a relative of Brussels sprouts, kale, and cabbage. However, it has a higher number of carbs.  You get 7 grams of carbohydrates in 100 grams.

Broccoli has numerous health benefits. It can decrease insulin resistance, protect against certain cancers, support heart health, and more. This vegetable also contains a high amount of vitamins C and K.

Garlic

Garlic isn’t just a tasty vegetable that can spice up even the blandest meal. It’s also very healthy. This vegetable can have a positive effect on a person’s immune system. It may improve the resistance to the common cold whiledecreasing blood pressure.

While garlic has a high carb content, you only need a small amount of it to improve your meal. One clove contains just 1 gram of fiber, a big portion of which is fiber.

The Takeaway

When you are planning your low-carb meals, fruits and vegetables can take their rightful place on your plate. In fact, they solve the problem of snacking on the go. You no longer have to worry about healthy snacks. Just pack some berries and veggies and enjoy a meal away from home.

While some fruits and vegetables are very low in carbs, others may have a high content. Make sure to study this information in order not to disrupt your ketosis or low-carb diet.

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