A list of healthy keto fruits and vegetables.
Nowadays many people are looking to lose weight and get healthy. You can do this by eating low carb and low sugar foods, or by following the ketogenic diet. Keto allows you to eat 20-30g of net carbs per day maximum.
In this article, we will share with you a list of the top 20 healthy fruits and vegetables which contain very low carbs and sugars. Eating these in the place of junk food will bring in lots of nutrients to your body and allow it to heal naturally. Let’s take a look at some of these foods.
1. Kale: Kale is one of the most nutrient-dense superfoods on the planet. This is a leafy green vegetable which helps to lower inflammation and provide energy and nutrients. It contains no carbs only healthy forms of fibre and is unlimited on keto.
2. Blackberries: All fruits contain a small number of sugars, however, berries contain the lowest amount. Blackberries contain pigments which help in healing the body and sharpening the brain.
3. Avocados: Avocados are rich in natural fats and potassium. These work together to reduce sugar cravings and the desire for sweet foods. They are also rich in natural vitamins which reduce inflammation in the body.
4. Lemons: Freshly squeezed lemon juice is unlimited on the keto diet and helps with digestion. This strengthens the stomach and puts your body into a deeper state of ketosis. It’s Vitamin C also supercharges the immune system.
5. Cauliflower: This healthy vegetable is well known for its anti-inflammatory effects due to its concentration of antioxidants. It contains two groups of antioxidants which have been scientifically shown to slow the growth of cancer cells.
6. Strawberries: Half a cup of strawberries contains only 3.5g of net carbs. These can be easily fit into your daily allowance. These red berries contain natural compounds that control blood sugar levels and reduce the need for insulin.
7. Coconuts: These contain medium-chain fatty acids which the body can use to make ketones quickly. Coconuts make an excellent energy source, with 1/2 a cup containing only 2.5g of net carbs. Coconut oil is very popular for cooking with whilst on keto.
8. Rhubarb: This is a delicious sweet vegetable which can be eaten raw, baked or in smoothies. It contains 1.7g net carbs in 1/2 cup and is an excellent source of trace minerals and potassium.
9. Broccoli: Broccoli is one of the world’s favourite green cruciferous vegetables. It is rich in Vitamins K and C. These vitamins help the body to create collagen for excellent skin, hair, naeakhabaar and eyes.
10. Starfruit: This is an excellent fruit when you have a craving for sweet foods. 1/2 cup of cubed star fruit contains 2.6g of net carbs. It has lots of Vitamin C for supporting a healthy immune system and strengthening the bones.
11. Beet Tops: The leaves that grow on top of beets are one of the healthiest cruciferous vegetables. 1 cup contains 1300mg of potassium, one of the most important minerals for the human body.
12. Cantaloupe: This healthy fruit can be eaten in small quantities. 1/2 cup contains 5.8g of net carbs, so you can easily fit this into your daily allowance.
13. Limes: Lime juice is wonderful to use in keto puddings as a flavouring and has the same health benefits as lemons. We recommend adding this to salad dressings or water infusions.
As you can see there are many fruits and vegetables that you can consume on a keto diet. Most leafy green (cruciferous) vegetables can be eaten without concern, and contain the highest amount of plant-based nutrients. These should be eaten raw, or lightly steamed, as once they are heated they lose some of their nutrients. We also recommend eating lots of watercress, bok choy, spinach, swiss chard, mustard greens and arugula. The fructose sugar in sweet fruits can promote an insulin response which slows down weight loss. So be careful not to over exceed your daily carb limit on fruit.