The ketogenic, or keto, diet is a high-fat, low-carb diet that has gained popularity in recent years. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. During ketosis, the body becomes more efficient at burning fat for energy instead of glucose. While the keto diet often includes animal products, it can be adapted to fit a vegetarian lifestyle. Vegetables play a pivotal role in a successful low-carb lifestyle, forming a large part of a ketogenic diet.
Understanding the Vegetarian Keto Diet
The vegetarian keto diet combines aspects of vegetarianism and keto dieting. Most vegetarians consume animal products like eggs and dairy but avoid meat and fish. The ketogenic diet limits carb intake to 20-50 grams per day, prompting ketosis. A traditional ketogenic diet derives around 70% of daily calories from fat, including sources like oils, meat, fish, and full-fat dairy. The vegetarian keto diet eliminates meat and fish, relying on healthy fats such as coconut oil, eggs, avocados, nuts, and seeds.
Benefits of a Vegetarian Keto Diet
Although no studies examine the specific benefits of the vegetarian keto diet, research exists on the two parent diets.
Promotes Weight Loss: Both vegetarian and ketogenic diets are associated with weight loss. Studies have shown that vegetarians lose more weight than non-vegetarians, and keto diets result in significant reductions in weight and body mass index (BMI). The high amount of healthy fats in this diet may also keep you feeling fuller for longer, reducing hunger and appetite.
Protects Against Chronic Diseases: Vegetarian diets have been linked to a reduced risk of cancer and improved levels of heart disease risk factors, including BMI, cholesterol, and blood pressure. The keto diet has also been studied for its effects on disease prevention, leading to significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease. Other studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases.
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Supports Blood Sugar Control: Vegetarian diets have been linked to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control. Switching to a vegetarian diet has been shown to reduce diabetes risk. Meanwhile, the keto diet may improve your body’s blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control.
Potential Drawbacks of the Vegetarian Keto Diet
The vegetarian keto diet has a few drawbacks to consider.
May Increase Your Risk of Nutritional Deficiencies: Vegetarian diets require proper planning to ensure that you’re meeting your nutritional needs. These eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein. The vegetarian keto diet is even more restrictive because it limits several nutrient-dense food groups, such as fruits, legumes, and whole grains - further increasing your risk of nutritional deficiencies.
Can Cause Flu-Like Symptoms: Transitioning into ketosis can cause numerous side effects, sometimes referred to as the keto flu. Some of the most common symptoms include constipation, headaches, fatigue, difficulty sleeping, muscle cramps, mood changes, nausea, and dizziness. Notably, these side effects typically clear up within a few days.
Keto-Friendly Vegetables: A Comprehensive Chart
When following a keto diet, it's essential to choose vegetables wisely due to their carbohydrate content. Generally, a person following a keto diet should aim to limit their carb intake to no more than 50 grams (g) each day. Some low carb diets specifically say to avoid fruit, at least for a certain part of the diet. This is because fruit tends to have a higher carbohydrate content than most vegetables, due to its higher amount of naturally occurring sugars.
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During the Atkins® induction phase, you’ll want to consume 12g to 15g net carbs from vegetables each day. Studies on keto diets generally require participants to consume 20g to 50g of net carbs per day, so that means vegetables will account for approximately half of your total net carb intake. When shopping or planning your meals, try to remember this keto rule of thumb: The best keto vegetables tend to grow above-ground. Vegetables that grow under the ground-generally, root veggies-are highest in starch.
Here's a detailed look at some of the best keto-approved vegetables, based on their net carbs per 100-gram serving size:
- Asparagus: 1g
- Raw asparagus contains 5.1 g of carbs and 1.9 g of dietary fiber per 100 g. A person can eat asparagus for its high iron, potassium, and vitamin C content as well.
- People can eat asparagus raw. They can also steam or sautee it for inclusion in a wide range of dishes.
- Try it steamed or brushed with a little olive oil and roasted in the oven or grill. Top it off with a squeeze of fresh lemon juice.
- Spinach: 2g
- Spinach is a leafy green vegetable that many people know for its high potassium and iron content.
- The carb content of mature spinach stands at 2.64 g per 100 g and 100 g baby spinach contains 2.41 g of carbs. Both contain 1.6 g of dietary fiber.
- For every 100 g of spinach, you’ll get 3.63 g of carbohydrate. To put that in perspective, that’s only about 1 g per cup. So you can load up on spinach salads and top with lean chicken breasts and fresh strawberries.
- Swiss Chard: 2g
- Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 g of carbs per 100 g.
- Swiss chard is great in soups and sautéed with garlic.
- Celery: 2g
- Raw celery contains 3.32 g of carbs per 100 g. It is very low in calories and contains many essential nutrients, such as calcium and potassium.
- Celery may also help protect against cancer. A 2022 review states that the apigenin content in celery may contribute to a process called apoptosis. In cancer prevention, apoptosis is the death of damaged or potentially dangerous cells.
- Celery has the same number of carbs as iceberg lettuce (2.97 g per 100 g). Enjoy this versatile veggie with salads or in casseroles, or filled with an unsweetened nut butter.
- Lettuce: 2g
- Lettuce can be the main ingredient in salads. Therefore, a person can combine it with other low carb vegetables to create a nutritious meal that does not take the body out of ketosis.
- Perhaps one of the most popular - though least nutritious - vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. Pair it with several other veggies on this list to get a low carb salad with plenty of nutrients.
- Avocado (technically a fruit): 2g
- For each 100 g of avocado, you’ll get an estimated 8.53 g of carbohydrates and 6.7 g of fiber, netting only 1.83 g of carbohydrates!
- Cabbage: 3g
- Green Olives: 3g
- Cucumber: 3g
- Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K.
- Cucumber is also suitable for the keto diet, as its carb content is just 2.95 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it as this reduces the carb content to 2.16 g and 0.7 g of dietary fiber.
- Cucumbers are a refreshing and nutritious addition to any salad - Greek or otherwise! Peeled, they contain just 2.16 g of carbs for every 100 g. If you prefer them with peel, that’s 3.63 g, which is still pretty low.
- Cauliflower: 3g
- Cauliflower has just 4.97 g of carbs and 2.0 g of fiber, netting only 2.97 g of carbs per 100 g serving! In addition to enjoying its florets, you can turn it into a tasty and low carb alternative to rice or other grains.
- Just grate it using a food processor and then serve it, cooked or raw, either as a side dish or mixed in with other vegetables and protein, and topped with a dressing of your choice.
- Zucchini: 3g
- Raw zucchini contains 3.11 g of carbs per 100 g and 1 g of dietary fiber.
- Zucchini is a very versatile vegetable that a person can include salads, sandwiches, and garnishes. A person can also make zucchini noodles as a low carb alternative to pasta dishes. Zucchini is easy to grill, boil, or bake into a range of nutritious dishes.
- Zucchini can be “zoodled,” or turned into noodles with the help of a spiralizer or serrated peeler. This makes for a delicious and lower-carb alternative to pasta, at just 3.11 g of carbs per 100 g.
- Tomato: 3g
- Different types of tomato contain different amounts of carbs, for example 100 g of raw grape tomatoes contains 5.51 g of carbs and 2.1 g of dietary fiber, while 100 g of roma tomatoes contain 3.84 g of carbs and 1 g of dietary fiber.
- Tomatoes also contain important nutrients, such as potassium, vitamin A, and vitamin C.
- Tomatoes have just 3.89 g of carbs and 1.2 g of fiber, netting only 2.69 g of carbs per 100 g serving!
- Enjoy them raw as an easy, healthy snack with salt and pepper, as toppings on salads or sandwiches, or cooked into soups or used to make sauces.
- Green Pepper: 3g
- Red Pepper: 4g
- Bell peppers have just 6.03 g of carbs per 100 g.
- Broccoli: 4g
- A nutrient-dense cruciferous vegetable, raw broccoli contains 6.64 g of carbs and 2.6 g of fiber, netting only 4.04 g of carbs per 100 g.
- Try it raw in a salad, lightly steamed, or in a stir-fry tossed with garlic, ginger, and a touch of olive oil.
- Brussels Sprouts: 5g
- Green Beans: 5g
Pro Tip: You can find a full list of acceptable Atkins keto foods here. These ketogenic diet vegetables are the nutrient-dense, high-fiber foundation for the Atkins way of eating.
Additional Low-Carb Vegetables:
- Alfalfa sprouts: Alfalfa sprouts, which are the sprouted seeds of alfalfa, have 2.1 g of carbs per 100 g. This nutritious veggie is a perfect salad topper.
- Radishes Radishes have just 3.4 g of carbs per 100 g, and are an often overlooked, but tasty and nutritious vegetable. Sliced radishes make a great addition to salads, or enjoy whole radishes with a pinch of sea salt or dipped into your favorite spread or dressing.
- Arugula Arugula is a versatile leafy green that has just 3.65 g of carbs per 100 g. It’s flavorful, with a bit of a peppery-spicy quality, and is a particularly good source of vitamin A, vitamin K, vitamin C, folate, and calcium. Try it in salads mixed in with other greens, or cooked into sauces, soups, or stews.
- Radicchio Radicchio has just 4.48 g of carbs per 100 g, and its sturdy leaves can be used as lettuce wraps to fill with your choice of ingredients. Radicchio can be enjoyed raw or cooked in a number of ways. It even holds up to grilling.
Pickled or Fermented Vegetables
Pickled or fermented vegetables, from cucumber pickles to cabbage sauerkraut or kimchi, can be another low carb option to vary your vegetable intake. Opt for fermented, not just pickled, vegetables, which contain gut-healthy probiotics. Check the list of ingredients to make sure no sugar was added.
Vegetables to Avoid on Keto
Rarely do you ever hear someone tell you to avoid vegetables, but when it comes to a low carb keto lifestyle, some veggies can be more harmful than helpful to achieving your goals. As mentioned above, root vegetables typically carry more carbs, which is why they are considered one of the least keto friendly vegetables. Although the ultimate goal is to avoid veggies with a high starch content, it is permissible to consume vegetables that have a slightly higher-carb count.
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Here are some of our most avoided veggies, based on their net carbs per 100 gram serving size:
- Rutabaga: 6g
- Artichoke: 6g
- Celeriac: 6g
- Beetroot: 7g
- Onion: 8g
- Onions are often used as a seasoning and are typically not consumed in large amounts; however, it is best to avoid caramelized, grilled, or sautéed onions as they are more likely to be eaten in larger quantities.
- Peas: 9g
- Butternut Squash: 10g
- Parsnip: 13g
- Potato: 15g
- Corn: 16g
- Sweet Potato: 17g
- Yam: 24g
- Cassava (Yuca): 36g
Keto-Friendly Vegetable Recipes
Looking for ways to prepare your keto approved vegetables? Here are a few of our favorites from the Atkins recipe database.
- Keto Red Bell Pepper Filled with Creamy Eggs and Spinach: This stuffed pepper recipe is packed with keto friendly vegetables and is perfect for brunch-or anytime!
- Keto Air Fryer Zucchini Fritters: A perfectly easy, super crunchy keto veggie side. If you don’t have an air fryer, you can still make these in the oven, and they’ll still be plenty crispy.
- Keto Asparagus Wrapped in Chili Spiced Bacon: Whether you’re serving these bacon wrapped asparagus as a side, appetizer, or even a light meal, you’ll still be on track to your goals.
- Keto Fresh Broccoli Salad: Serve up this creamy broccoli and bacon salad at picnics, BBQs, or any time you want a fresh, keto friendly crunch.
- Keto Cauliflower Risotto: Perfect for a comforting, cozy dinner at home, this keto friendly take on the classic Italian dish uses riced cauliflower to keep carbs low.
Low-Carb Fruits
Some low carb diets specifically say to avoid fruit, at least for a certain part of the diet. This is because fruit tends to have a higher carbohydrate content than most vegetables, due to its higher amount of naturally occurring sugars. If your doctor has recommended that you avoid sugar, or fructose in particular, you should follow your doctor’s instructions. But if not, you can likely find a way to fit fruit into your low carb diet.
Here’s a list of some of the best low carb fruits:
- Watermelon This quintessential fruit of summer scores lowest in carbohydrate content, packing only 7.55 g per 100 g of fruit. It’s low in fiber, so most of this carbohydrate is absorbed. Watermelon is a source of vitamin A and has a high water content, which will fill you up while providing fewer calories. Even the rind has health benefits!
- Berries Berries are a popular choice for people watching their carb intake. Strawberries have the fewest carbs of all types of berries, while blackberries have the fewest net carbs. For each 100 g of strawberries, you’ll get 7.68 g of carbohydrates and 2 g of fiber, yielding a net of 5.68 g of carbohydrates. For each 100 g of blackberries, you’ll get 9.61 g of carbohydrates, but 5.3 g of fiber, netting only 4.31 g. Raspberries are also an excellent choice, as they net only 5.44 g of carbohydrates per 100 g serving. They’re also a source of antioxidants, potassium, and vitamin C among many other nutrients. And they contain phytochemicals, which are compounds that may prevent certain chronic diseases.
- Cantaloupe This popular orange melon is great on a hot summer day and contains only 8.16 g of carbohydrates and 0.9 g of fiber per 100 g of fruit, netting only 7.26 g of carbohydrates. Melons are also considered to be low-fructose fruits. Some people like to eat cantaloupe or honeydew with tuna salad. Try blending cantaloupe with lime, mint, and water to make a refreshing agua fresca.
- Avocados Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For each 100 g of avocado, you’ll get an estimated 8.53 g of carbohydrates and 6.7 g of fiber, netting only 1.83 g of carbohydrates!
- Honeydew Honeydew, another melon, comes in at 9.09 g of carbohydrates and 0.8 g of fiber for every 100 g, netting 8.29 g of carbohydrates. It’s also a source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism. Try prosciutto-wrapped honeydew melon balls for a sweet-and-salty appetizer.
- Peaches A sweet and juicy treat, peaches surprisingly don’t have too many carbohydrates. For every 100 g of fruit, you’ll get 10.1 g of carbs and 1.5 g of fiber, netting only 8.6 g of carbohydrates. For a low carb snack, serve them up with some cottage cheese.
Integrating Low-Carb Vegetables into Your Diet
Incorporating low carb fruits and vegetables into your meal plan can help you stick to your low carb goals while also receiving essential vitamins. Getting enough fruits and vegetables each day can be a challenge for some, but we all know it’s important. Not only do fruits and vegetables contain nutrients that support our bodies’ daily functions, but research has shown that these foods can help reduce the risk of certain cancers and other chronic diseases. In addition to conveying these health benefits, fresh fruits and vegetables are generally low in fat and calories, which may make them an appealing choice for people watching their weight.
The amount of low carb fruits and vegetables you’ll want to include in your meals depends on the type of low carb diet you’re following. The main types of low carb diets include:
- General low carb: According to the American Diabetes Association, the recommended daily allowance of carbohydrate intake is 130 g per day. Therefore, a daily intake of less than 130 g of carbs per day would be considered a “low carb” diet.
- Caveman diets: Some diets, such as the “paleo” approach or the “primal” diet, call for reducing carbohydrate intake. However, specific numbers may vary from person to person, depending on individual needs and goals, resulting in a range of 100-150 g of carbs per day, to as low as 50 g per day.
- Ultra-low carb: Some people on a very restrictive low carb diet, such as the ketogenic diet, are usually limited to 20-50 g carbohydrates per day.
No matter which diet you follow, you should be able to add a few servings of low carb fruits and vegetables to your meals every day.
Beyond Vegetables: A Complete Keto Food Guide
Eating keto means staying away from high-carb snacks and foods. Your diet will consist of five to 10 percent carbohydrates, which is 15 to 30 grams per day. It’s a good idea to spread out your consumption throughout the day.
Here is a breakdown of foods that you can eat while on the keto diet:
- Fats: On a ketogenic diet, fats are your main energy source and studies show that they should make up 55 to 60 percent of your diet. Eating foods like avocados and nuts are a great way to get a dose of healthy fats. If you're on the run, grab a jar of peanut butter or almond butter. There is also an assortment of healthy oils like extra virgin, hazelnut and avocado that are perfect for cooking foods at high temperatures.
- Protein: On the keto diet, you should aim for your diet to be 30 to 35 percent protein. Red meats like steak contain creatine, which your body also produces naturally. This amino acid helps the body create energy and increase the production of lean muscle. If you're not a meat-eater, there are other plant-based protein alternatives to choose from. Tempeh is made from fermented soybeans. Seafood is another common source of protein. Studies show that fish is low in fat and calories, so it makes it a great protein choice to aid with weight loss.
- Dairy and Eggs: Dairy and eggs offer a variety of delicious foods and beverages that are in line with the keto diet. Milk, yogurt and cheese are all sources of dairy that you can eat and are easily found in any grocery store. Dairy products are rich in protein and fats. Individuals that are lactose intolerant or vegan can use plant-based substitutes made from oats, almonds, hemp or soy. Eggs are low in carbohydrates (six percent) and an easy go-to for protein (six grams) and fats (two grams). If you're vegan and don't eat eggs, there are keto-friendly egg substitutes that are plant-based and easy to cook.
- Nuts and Seeds: Nuts and seeds are some of the best snacks that you can have while eating on the keto diet. Nuts and seeds are also low in carbohydrates. Walnuts contain 16.5 grams of fats per serving and pumpkin seeds had five grams per serving. Nuts and seeds can be consumed throughout the day for a quick energy boost. However, be careful about how much you consume.
- Beverages: There's no shortage of beverages to drink on the keto diet, but there are some restrictions. When on the keto diet, consuming alcohol should be kept to a minimum. Beer is generally off-limits because of high amounts of sugars and carbohydrates - it can take you out of ketosis and slow weight loss. If you are going to a social event, opt for clear hard liquors like gin or vodka. They contain fewer sugars than other spirits like rum.
Tips for a Successful Keto Diet
- Consult a Professional: It’s always a good idea to talk with your doctor before making any extreme dietary changes, including severely changing your carbohydrate intake. Eating a ketogenic diet is safe if done correctly, but be sure to always consult your doctor, registered nutritionist or dietician. They can watch for potential nutrient deficiencies and health reactions.
- Stay Hydrated: While there is no set rule of water consumption for the keto diet, the National Academies of Sciences Engineering and Medicines reported that men should consume 131 ounces and women 95 ounces per day.
- Use Sweetener Alternatives: While on the keto diet, most sweeteners are off-limits. Some sweetener alternatives, like stevia or xylitol, are low-carb and can curb your sweet tooth if used sparingly. Stevia is commonly used in homes and restaurants as a sugar substitute. Xylitol is an additive that is commonly used in sugar-free gums. Monk fruit (Lou Han Guo) is a superfood and all-natural sweetener that comes from southeast Asia.
- Spice Up Your Meals: Eating clean doesn't mean that it has to be boring. Spice up your meals with some keto-friendly herbs and spices. Most have little to no carbohydrates and can help add flavor to bland ground turkey or add a punch to some barbecue. Chinese 5 spice will give your savory chicken dishes a blend of sweet and spicy. Adobo is a regular staple in many dishes from Portugal, Puerto Rico, Mexico and the Philippines.
- Read Food Labels: Using condiments on the keto diet isn't impossible, but you have to read food labels to catch hidden sugars and additives.