For those embracing a low-carb or ketogenic lifestyle, navigating the world of vegetables can sometimes feel like a complex task. While limiting refined grains and sugars is a cornerstone of keto, incorporating quality carbohydrates from sources like vegetables remains crucial for a healthy and balanced diet. Vegetables not only supply essential vitamins and minerals but also offer a valuable source of fiber, often lacking in low-carb diets due to the reduction of grains and legumes. Plant-based diets, in general, are associated with numerous health benefits, including improved blood sugar management, potential positive impacts on brain health and weight, and a reduced risk of heart disease and cancer. Furthermore, these diets are considered more environmentally sustainable, contributing less to greenhouse gas emissions.
The Keto-Friendly Vegetable Landscape
Maintaining a plant-based ketogenic diet offers many healthy options. Here's a look at some low-carb vegetables to consider:
- Asparagus (2.4 net carbs per cup): Rich in antioxidants, potassium, calcium, and folate, asparagus may also promote better gut health.
- Tomatoes (4.84 net carbs per cup): Versatile and rich in lycopene, tomatoes contribute to better gut health and may play a role in preventing cancer and cardiovascular disease.
- Arugula (0.41 net carbs per cup): High in plant-based nitrates, arugula can improve blood pressure and heart health.
- Radishes (1 net carb per half-cup): Radishes are high in anthocyanins, which may help reduce inflammation and improve gut health.
- Carrots (4.36 net carbs per ½ cup): Carrots help to prevent certain cancers, aid in weight management and boost eye health.
- Celery (0.2 net carbs per small stalk): Celery has anti-inflammatory properties and aids blood pressure. Celery leaves may benefit liver and cardiovascular health.
- Eggplant (2.36 net carbs per cup): Rich in choline esters, which benefit blood pressure, and high in fiber, eggplant is easier to digest.
- Fennel (3.65 net carbs per cup): Fennel may help menopausal symptoms.
- Spinach (.34 net carbs per cup): Spinach provides a good dose of magnesium, a mineral that may lower the risk of dementia.
- Cauliflower (3.27 net carbs per cup): Cruciferous vegetables like cauliflower can reduce the severity of nonalcoholic fatty liver disease.
- Kohlrabi (3.5g net carbs per cup): Kohlrabi has similar benefits to other cruciferous vegetables, like prevention against certain cancers, better gut health and improved blood vessel function.
- Brussel Sprouts (4.54 net carbs per cup): Brussels sprouts play a role in improving blood vessel health, preventing certain cancers and promoting gut health.
- Broccoli rabe (0.06 net carbs per cup): Broccoli rabe is a great way to get more folate; a B vitamin that many individuals don’t get enough of. Folate has been found to help reduce the risk of certain cancers and reduce the risk for neural tube defects in infants.
- Shallots (1.4g net carbs per 1 tablespoon): Allium-rich foods release a chemical called allicin when crushed or chopped. This chemical has also been associated with the prevention and management of type 2 diabetes, cardiovascular disease and prevention of certain cancers.
- Spaghetti squash (7.53 net carbs per cup): Spaghetti squash may also help with overall weight loss and digestive health due to its high fiber status.
- Portobello mushrooms (2.16 net carbs per mushroom): Mushrooms improve health markers. You may live longer if mushrooms play a prominent role in your diet as well.
- Green beans (4.27 net carbs per cup): Green beans are low in calories, but high in filling fiber.
- Zucchini (2.62 net carbs per cup): Zucchini is a high-water vegetable, meaning that it not only fuels your health, but keeps you hydrated as well.
- Bell peppers (4.38 net carbs per cup): Bell peppers are a great way to get adequate vitamin C while you limit more carb-heavy citrus fruits.
- Cucumber (1.88 net carbs per ½ cup): Cucumbers are rich in both water and fiber, making them a perfect choice to fill you up, and a great option that contributes to hydration levels.
- Onions (2.18 net carbs in a ¼ cup serving): Onions share many similarities with shallots, but offer a more intense flavor.
Collard Greens: A Keto-Friendly Champion
Collard greens (2.02 net carbs per cup) emerge as a particularly noteworthy option. They boast one of the highest sources of plant-based calcium, providing more than 20% of your daily needs for good bone health in a single serving. This makes collard greens an excellent choice for those seeking to maintain adequate calcium intake while following a ketogenic diet. Collard greens are the perfect keto-friendly lettuce wrap for chicken or steak tacos.
Southern-Style Keto Collard Greens with Bacon
Think it is hard to get your greens in? These Keto Collard Greens with Bacon will convince you otherwise. You start by cooking the onion and garlic in bacon fat and then add in seasonings and a touch of vinegar to build a flavor profile that will have you wondering why you ever thought greens were boring or bland. For years I’ve made them on Sunday afternoons so that I could enjoy them throughout the week. For a traditional Southern meal, serve Keto Collard Greens with Bacon with Keto Fried Chicken, Mashed Cauliflower, and Biscuits.
Ingredients
- Thick-sliced bacon
- Onions (white or yellow work best)
- Fresh garlic
- Broth (chicken bone broth or store-bought chicken broth)
- Apple cider vinegar (or white vinegar)
- Old Bay seasoning
- Celery salt
- Crushed red pepper flakes
- Pepper
Preparation
Collard Greens are a staple and Southern cooking, and most Southern cooks agree with me - they are best cooked for a long time. Start by cutting the leafy proportion from either side of the stem.
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Ask ten different people how they clean their collard greens, and you’ll get just as many responses. I start by omitting any leaves that are obviously no good - any that are wilted, yellow, or otherwise discolored get tossed. If any leaves contain a noticeable amount of dirt I will go ahead and rinse those off first, prior to the cleaning process. I take each individual leaf, tear off the extended part of the stem (that protrudes from the leaf) with my hands. *Note: Some cooks choose to add the stems to their pot of greens instead of removing. When it comes to cutting collard greens, I know that some cooks prefer to tightly roll and then slice/chop their leaves. Others choose to hand tear their leaves. As I tear (or chop) the leaves I toss the pieces into the large tub. When done, I place the tub in my sink and cover all of the greens with lukewarm water. I let this sit for a few minutes, agitating the leaves with my (clean) hands allowing any sediment to release from the leaves. I then release the water, and start the process again, this time adding a bit of sea salt to the water. Repeat the agitating process, to really ensure that any dirt, sediment, or even insects are released. I then drain the water again, and repeat the process for a third time, this time adding a couple tablespoons of distilled white vinegar. *Note: I know that supermarkets -at least mine- now sell prewashed and sliced bagged collard greens in the produce section. If you choose to purchase those, more power to you. Next, it’s time to braise your ham hocks. I start by heating 2 tablespoons of olive oil and 1 tablespoon of butter in a large pot - one with a lid. Then, add the ham hocks and allow them to brown/sear about 2-3 minutes on each side. White Onion - sliced or diced. I prefer bigger slices. When the onions and garlic have cooked down, I pour in 4 cups of chicken broth. Allow the broth to come to a boil, cover with a lid, reduce heat to low, and continue cooking for about two and a half hours. After two and a half hours, the meat on the ham hock should be able to be easily pulled away from the bone with a fork. At this point, it’s finally time to add the greens to the pot. When you first add them things will look a bit…bountiful. Fret not. The greens will shortly begin to cook down and you will be able to fit them all. Give everything a big stir, cover with lid, and allow to slowly simmer for another hour and half over low heat. And just like that - you’re done! Don’t forget to remove your bay leaves.
Instant Pot Instructions
- Set your Instant Pot to saute and spray with cooking spray.
- Once the pot is heated, add the bacon. Cook for 5 minutes.
- Add the onion and cook for another 8 minutes.
- Next, stir in the garlic and cook for an additional 1 minute.
- Add 1 cup of the broth to the pot, and use a wooden spoon to scrape up anything stuck to the bottom of the pot.
- Add the remaining chicken broth, apple cider vinegar, Old Bay seasoning, celery salt, crushed red pepper flakes, and pepper to the pot. Stir to combine.
- Add the collard greens to the pot.
- Hit cancel/warm and place the lid on the pot.
- Let it sit for 5 minutes or until the collard greens begin to wilt.
- After checking to ensure that the collard greens have wilted down, replace the lid and set to seal.
- Set the Instant Pot to high pressure for 5 minutes.
- Once the time is up, allow the pressure to release naturally.
- Season to taste and serve warm with hot pepper sauce.
Stovetop Instructions
- Spray a large stockpot with cooking spray.
- Add the bacon and cook for 5 minutes.
Keto-Friendly Foods Beyond Vegetables
The ketogenic diet extends beyond just vegetables. Here are some other healthy foods to incorporate:
- Seafood: Fish and shellfish are very keto-friendly.
- Meat and poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals.
- Eggs: One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein.
- Cheese: Most types of cheese are very low in carbs and high in fat.
- Plain Greek yogurt and cottage cheese: While they contain some carbs, you can eat them in moderation on keto.
- Cream and half-and-half: Both cream and half-and-half are very low in carbs and high in fat.
- Unsweetened plant-based milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly.
- Nuts and seeds: Nuts and seeds are high in fat and low in carbs.
- Berries: These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease.
- Shirataki noodles: They contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water.
- Dark chocolate and cocoa powder: Dark chocolate and cocoa are delicious sources of antioxidants.
- Olive oil: As a pure fat source, olive oil contains no carbs.
- Butter and ghee: Butter and ghee are also carb-free.
- Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks.
- Unsweetened sparkling water: These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners.
KetoDiet App: A Helpful Tool
The KetoDiet app helps you reduce your carb intake by adopting a whole-foods approach to nutrition. Learn how to keep your blood sugar levels stable and manage your appetite all while enjoying high-quality food sources.
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