Now, the ultra-restrictive keto diet—which demands that you follow a high-fat, low-carb eating plan—tends to suggest that you might want to avoid certain higher-carbohydrate vegetables that could potentially knock you out of ketosis.Instead, fill up your plate with these keto-friendly vegetables, all of which have few net grams of carbs and bring some more of the good stuff to your meals. .
Is Broccoli Keto? Carbs, Calories and More
It readily absorbs the flavors of the sauces and spices it’s cooked with, and adds a satisfying texture when you’re looking for a little more bulk from your veggies.Cruciferous vegetables like broccoli and cauliflower are a fantastic source of the antioxidant compound sulforaphane.These enzymes are defense activated, and therefore only released when broccoli is chopped, cut, or chewed.Broccoli is also a great source of the compounds lutein and zeaxanthin, which are known for their positive effects on eye health.Lutein and zeaxanthin have been studied for their eye-protective activity, and may even provide prevention for age-related eye diseases like cataracts and macular degeneration[*].About 78% of broccoli’s macronutrient makeup is a carbohydrate, with the remainder primarily coming from protein and a scant amount of fat.For instance, when looking at broccoli from a macronutrient perspective, you also have to take into account how it’s prepared and what the net carb value is.So even if you were to consume two heaping cups of broccoli, your carb count would end up close to five net grams — certainly within the realm of a keto-friendly ratio.Even though broccoli is by macronutrient standards pretty carb-forward (as are most vegetables except avocados), this food is low enough in total calories and rich enough in fiber to be considered keto.In fact, other ingredients like fats can further improve health benefits by aiding in the absorption of fat-soluble compounds like vitamin A and the antioxidants lutein and zeaxanthin[*].This rich, cheesy, broccoli chicken casserole contains only two carbs per serving and provides an excellent balance of fat and protein.This broccoli meatza is packed with flavor and comes in at only seven net carbs per serving.Of course, you’ll want to add in some fun keto-friendly ingredients to your keto broccoli salad to round it out like bacon, nuts, and cheese.Even though its macronutrient ratio is carb-heavy, its low caloric value means that you would have to consume quite a bit before it would be able to kick you out of ketosis. .
8 Keto Diet Mistakes Beginners Should Avoid
“Prior to starting a keto diet, individuals may benefit from tapering down their carbohydrate intake, instead of reducing carbs cold turkey,” says Lara Clevenger, a ketogenic dietitian-nutritionist with a private practice in New Smyrna Beach, Florida.“The drastic decrease in carbohydrate intake on the ketogenic diet can cause shifts in your fluid and electrolyte balance.She also recommends eating foods rich in potassium, magnesium, and sodium, as well as hydrating to help ease keto flu symptoms.While fat reigns supreme on the diet, don’t just turn to bacon, cheese, and cream.When choosing your fats, aim to include more anti-inflammatory omega-3s, particularly EPA and DHA, the type that are found in salmon, sardines, oysters, herring, and mussels, says Clevenger.They’re not only keto friendly — they also offer healthy polyunsaturated and monounsaturated fat that your body needs to perform at its best.With people consuming more sodium than ever in a diet rich in processed food, you’re probably not used to hearing the call to eat more salt.Not only does the clearance of ketones cause the body to lose sodium, but you may be getting much less table salt (which is comprised of 40 percent sodium and 60 percent chloride) now that you’ve kicked out the top source of salt in the standard American diet: packaged, processed foods, including bread, chips, crackers, and cookies.“Chances are if you’re following a ketogenic diet you will need to prepare most, if not all, of your own meals and snacks from scratch, so simply season with salt,” says Tucci.But it’s important to get in vegetables (these contain fiber that prevent constipation, a potential side effect of keto) while minding portions and properly counting carbs.Go for nonstarchy options in a rainbow of colors for a variety of nutrients, says Tucci, like leafy greens, cucumber, tomato, broccoli, cauliflower, bell peppers, and asparagus.When it seems as if the sole goal of keto is to drastically cut carbs, the rest can feel like an afterthought.“Reducing your carbohydrate intake is great, but focusing on higher-quality products when budget allows will help improve your health, too,” says Clevenger. .
25 Low-Carb Vegetables for Ketosis and the Keto Diet — Eat This
Per 1 cup : 6.9 calories, 0.1 g fat, 23.7 mg sodium, 1.1 g carbs (0.7 g fiber, 0.1 g sugar), 0.9 g protein.Per ¼ cup (one large artichoke) : 22 calories, 0 g fat, 62.5 mg sodium, 5.4 g carbs (4.5 g fiber, 0.89 g sugar), 1.79 g protein.Per 1 clove (3 g) : 4.5 calories, 0.0 g fat, 0.5 mg sodium, 1 g carbs (0.1 g fiber, 0 g sugar), 0.2 g protein.Per 1/4 cup (1/3 of a medium avocado) : 80 calories, 8 g fat, 0 mg sodium, 4 g carbs (3 g fiber, 0 g sugar), 2.95 g protein.With their high healthy fat count, avocados are great whole foods to eat to keep you in ketosis.Raw iceberg lettuce is extremely low in carbohydrates, making it a safe bet for those following the keto diet.Per 1 cup : 15.4 calories, 0.2 g fat, 3.5 mg sodium, 2.3 g carbs (0.7 g fiber, 1.2 g sugar), 2.2 g protein.Per 1 cup : 16.2 calories, 0.2 g fat, 80.8 mg sodium, 3.5 g carbs (1.6 g fiber, 1.8 g sugar), 0.7 g protein.In addition to being super hydrating, one cup also contains a good amount of vitamin K. They are great for a snack when paired with peanut butter.Per 1 cup : 21 calories, 0.1 g fat, 2 mg sodium, 4.8 g carbs (2.9 g fiber, 2.5 g sugar), 0.8 g protein.Per 1 cup : 25 calories, 0 g fat, 30 mg sodium, 5 g carbs (3 g fiber, 2 g sugar), 2 g protein.Per 1 cup : 18.6 calories, 0.1 g fat, 45.2 mg sodium, 4 g carbs (1.9 g fiber, 2.2 g sugar), 0.8 g protein.Raw radishes are great for throwing on top of salads, and they're also low in net carbs!Per 1 cup : 27 calories, 0.16 g fat, 2 mg sodium, 5.2 g carbs (2.8 g fiber, 1.88 g sugar), 2.95 g protein.Per 1 cup : 19.8 calories, 0.2 g fat, 12.4 mg sodium, 4.2 g carbs (1.4 g fiber, 2.1 g sugar), 1.5 g protein.While other varieties of squash (like butternut) contain quite a few carbohydrates, one cup of raw zucchini only has 2.8 net carbs.Per 1 cup : 22 calories, 0.1 g fat, 16 mg sodium, 5.2 g carbs (2.2 g fiber, 2.8 g sugar), 1.1 g protein.Cabbage may not have the reputation of other leafy greens, but it certainly is low in carbohydrates and is great for your heart health.Per 1 cup : 15.6 calories, 0.2 g fat, 2 mg sodium, 3.8 g carbs (0.6 g fiber, 1.8 g sugar), 0.6 g protein.Per 1 cup : 31 calories, 0.4 g fat, 30 mg sodium, 6 g carbs (2.4 g fiber, 1.5 g sugar), 2.5 g protein.Broccoli has a high water content (which accounts for 89 percent of the vegetable), resulting in a low carb count.Per 1 cup (uncooked) : 36.4 calories, 0.5 g fat, 29.9 mg sodium, 7.3 g carbs (2.6 g fiber, 1.6 g sugar), 2.5 g protein.With a low net carb count and high level of protein per cup, you are also getting 354 percent of your daily value of vitamin A and 1,328 percent of your daily value of vitamin K, which is extremely healthy for helping to clot blood and avoid excessive bleeding.Per 1 cup (boiled) : 134 calories, 0.4 g fat, 4.8 mg sodium, 25 g carbs (8.8 g fiber, 9.5 g sugar), 8.6 g protein.Per 1 cup (raw) : 99.7 calories, 0.4 g fat, 13.3 mg sodium, 23.9 g carbs (6.5 g fiber, 6.4 g sugar), 1.6 g protein. .
15 Foods You Can't Eat on Keto (and What to Choose Instead
In fact, many “no” foods are packed with health-promoting vitamins, minerals, and fiber but offer a rich source of carbs that doesn’t work on a really low-carb plan — especially one as restrictive as the keto diet.(Net carbs, though not an official nutrition term, can be calculated by taking the total carbohydrates minus fiber and sugar alcohols, per Atkins.com.).The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates (its preferred and easy-to-access source of energy). .
Keto Beef and Broccoli
A low carb Asian inspired stir fry, this Keto Beef and Broccoli recipe is a fast and easy meal that will leave you feeling full and refreshed.Whether you are counting carbs or not, Keto Beef and Broccoli is a delicious meal to make for family or friends.Make this keto beef and broccoli recipe on a night that you want a complete and healthy meal that does not take a lot of time to cook and prepare.Keto Beef and Broccoli offers protein and vegetables all in one dish, making the process of dinner prep so simple.When I think of beef and broccoli stir fry, my mind immediately goes to Chinese cuisine.I think about tender, cooked beef in a tasty sauce, accompanied with delicious, yet healthy broccoli florets.Why go out to a busy restaurant to eat Chinese beef and broccoli when you can very easily make it at home and also have it be low carb or keto friendly.Whether keto or not, most Chinese beef broccoli, uses flank steak cooked with oil, garlic, and ginger.The meat and broccoli is served in a flavorful, soy sauce based marinade.Although flank steak can be tough, when this meat is cut across the grain it becomes tender.Both sirloin and flank steak are great choices for beef and broccoli recipes.Either flank steak or sirloin will be a great protein choice for this beef and broccoli recipe.I think what makes Beef and Broccoli recipes difficult is when they are very time consuming or labor intensive.Buy pre-washed broccoli florets, saving on time with cutting and washing.These few little tips will save you some time during that crazy dinner prep and after school homework hour, making an easy recipe even easier.What makes a lot of beef and broccoli recipes not keto friendly is the sauce and the fact that they are usually accompanied with a side of rice.If you are looking for a side to go with a beef and broccoli recipe, cauliflower rice is a great option.Don’t use thickeners like traditional flour (while we know corn starch is not keto friendly, only a small amount is used keeping it low carb.It has a delicious soy sauce base accompanied with caramelized onions, ginger, garlic, and beef stock, adding a nice depth of flavor to its composition.1 tablespoon avocado oil For the sauce: 1 yellow onion sliced.Keep the sauce warm over low heat, and add broccoli to the skillet.Return beef to the pan and toss with broccoli and sauce top.Serve immediately, optionally pairing with cooked cauliflower rice. .
Easy Keto Friendly Low Carb Beef and Broccoli Stir Fry · i am a food
If you’ve been a long time reader, you might be wondering why there are a bunch of keto recipes all of a sudden.For a long time I was kind of frustrated but didn’t know what to do about it, but I don’t know, finally something inside me just clicked and that really old (kinda offensive) Kate Moss saying came to me: nothing tastes as good as skinny feels.He actually suggested it years ago but I take a really long time to warm to things.The keto world is wild and I’ve been having fun tracking my macros (fats and proteins and net carbs).There’s about 2 grams in a 1 tablespoon serving, which doesn’t sound so bad but the thing is that most of the carbs come from sugar which is a huge NO for keto.But, I gave in anyway and make this keto friendly low carb beef and broccoli stir fry with oyster sauce because I kept it to 1 tablespoon for 2 servings.I loved this easy keto friendly low carb beef and broccoli stir fry, especially with cauliflower rice! .
15 Keto-Friendly Chinese Foods
Navigating a Chinese buffet or takeout menu can be a challenge if you’re trying to stick to the low carb, high fat keto diet.Although loaded with veggies, many Chinese dishes are often made with noodles and rice, starchy and sugary sauces, or battered and fried meats that can pack on the carbs.While it’s hard to give firm carb counts on these foods because their preparations vary between restaurants, they’ll be your best bets for takeout, buffet, or sit-down Chinese dining.You can also try making these dishes at home, giving you more control over the ingredients used and final carb count.You can also add meats like beef, pork, chicken, or shrimp to your egg foo young when dining out.They’re typically low in carbs because they contain only eggs, vegetables, and meat fillings, as well as the oil used to fry them.On the other hand, many egg drop soups served at Chinese restaurants are premade or thickened with cornstarch and likely too high in carbs for people on the keto diet.Feel free to add chopped scallions to your egg drop soup, but avoid the high carb fried wonton strips.What’s more, some Chinese restaurants velvet their meats using baking soda rather than cornstarch, which doesn’t add any carbs.This cut is used to make bacon and high in fat, allowing it to develop a satisfying crisp exterior when cooked.Mushrooms are low in both calories and carbs, making them a perfect addition to a keto meal.Along with keto-friendly proteins like boiled shrimp or baked fish, loading up on sautéed green beans is an easy way to stay keto at a Chinese buffet.Regardless, it’s a great option for keto eaters as long as you decline the rice or noodles it’s typically served with.Stir-fries The easiest way to cook keto-friendly Chinese food at home is to simply stir-fry meats and low carb veggies in oil.Tasty suggestions include shrimp, chicken, beef, or pork with zucchini, summer squash, broccoli, cauliflower, cabbage, mushrooms, or bean sprouts.Add flavor to your homemade stir-fry with low carb ingredients, such as soy sauce, grated ginger, crushed garlic, fresh chili, crushed peanuts, red pepper flakes, and sesame oil.You can replace them with a keto-friendly alternative like zucchini noodles, riced cauliflower, shredded cabbage, or extra steamed vegetables.For example, the dark red, thick, and sweet sauce used in General Tso’s chicken is loaded with sugar and starch. .