The best vegetables for a ketogenic diet
When choosing vegetables for a ketogenic diet, you want to choose those that have the best nutrition, lowest carbs and sugars, and taste the best. Most experts agree that cruciferous vegetables are among the healthiest choices to eat. You might be thinking, what the heck is a cruciferous vegetable, I know I did when I first started keto. They are vegetables like broccoli, cauliflower, brussels sprout, kale, collard greens, horseradish and cabbage. I have a more complete list at the bottom of this blog.
So, what makes cruciferous vegetables so great?
Well, they all contain phytochemicals, antioxidants, a lot of vitamins, minerals and fiber. Phytochemicals are plant compounds that are under research because it is theorized (not proven yet) that they have many health benefits. One of these phytochemicals found in cruciferous vegetables that is currently being studied is sulforaphane. It is believed to be an enzyme that will detoxify carcinogens in the body before they can cause damage.
Cruciferous vegetables have also been shown to have a connection with lowering your risk of cancer, possibly because of sulforaphane. A study in the Journal of American Dietetic Association showed that 70% or more of the studies have found a link between these vegetables and a lower risk of getting cancer. There may be several ways that these vegetables can reduce your risk of cancer, here is a link to cancer.gov showing some studies making the reference. Another way that they can help is by reducing oxidative stress. Oxidative stress is when we have too many oxygen-free radicals in our body that are causing damage. One study showed that eating cruciferous vegetables can reduce the oxidative stress by 22%.
Here is a chart from WebMD that shows the nutrition content of a few cruciferous vegetables.
| Per 1 cup: | Broccoli | Cauliflower | Cabbage | B.Sprouts | Bok Choy | Kale |
| (steamed) | (frozen, cooked) | (raw) | (cooked) | (cooked) | (cooked) | |
| Calories | 44 | 34 | 22 | 60 | 20 | 36 |
| Fiber (g) | 5 | 5 | 2 | 4 | 3 | 3 |
| Vitamin A (%DV) | 33% | 1% | 2% | 16% | 62% | 137% |
| Vitamin B-2 (%DV) | 16% | 9% | 3% | 11% | 10% | 8% |
| Vitamin B-6 (%DV) | 17% | 12% | 7% | 21% | 22% | 14% |
| Vitamin C (%DV) | 165% | 75% | 38% | 129% | 59% | 71% |
| Folic Acid (%DV) | 23% | 18% | 10% | 23% | 17% | 4% |
| Magnesium (%DV) | 12% | 5% | 4% | 10% | 6% | 7% |
| Potassium (%DV) | 14% | 7% | 6% | 14% | 18% | 8% |
| Omega-3s | 200 mg | 140 mg | 60 mg | 260 mg | 100 mg | 100 mg |
These vegetables have also been linked to the reduction of inflammation, help to regulate blood sugar, promote weight loss, are known to improve heart health, and balance some hormones.
Other great additions to your meals
Spinach
Spinach is very high in vitamin A and vitamin K. It is also loaded with antioxidants. Two of these antioxidants are beta-carotene and lutein, both of which have been associated with reducing your risk of cancer.
Carrots
Carrots are also very high in vitamin A, vitamin C and K, and have beta-carotene. They are also higher in sugars as compared to other vegetables, so eat in moderation.
Garlic
I could about do an entire blog on the benefits of garlic. The main active compound in garlic is allicin, which is where most of the health benefits come from. Allicin is also what gives garlic its distinct odor. It helps regulate blood sugar, promotes heart health, reduces LDL (“bad”) cholesterol and increases HDL (“good”) cholesterol.
Radishes
Radishes can help detoxify your stomach and liver. Are naturally full of fiber to help your digestive tract. A good source of potassium, A, C, E, B6 and K. The sulfur in radishes help reduce your risk of hypothyroidism. Contain anthocyanins that keep your heart healthy and reduce your risk of cardiovascular disease. They have also traditionally been used to treat jaundice. Have been shown to help you skin, blood vessels and metabolism.
Green peas
They are filled with vitamin A, C, K, riboflavin, thiamin, niacin, and folate. Peas are high in fiber (especially if you eat the pods too) which helps the digestive tract. They are also known to have saponins, which are a plant compound that are known for their anti-cancer properties. Peas are also a starchy vegetable, so they are high in carbs. Eat in moderation.
Swiss Chard
Low in calories and have a lot of vitamins A, C, K, manganese and magnesium. Known to help decrease blood sugar levels and prevent damage from free radicals. It has also been shown to have antioxidants that can protect the liver and kidneys from the negative effects of diabetes.
Ginger
This root has a place in all kinds of dishes from the main course to dessert. There have been many studies on ginger and its ability to reduce nausea. It has potent anti-anti-inflammatory properties and can reduce blood sugar. It is also considered a natural remedy for motion sickness.
Asparagus
This vegetable is one of my favorites when cooked properly. It is high in selenium, vitamin K, thiamin, riboflavin and folate. Asparagus has been linked to offering protection from disease, reducing the chance of some birth defects, and helps to detoxify the liver.
Okra
While this is a vegetable that is more of an acquired taste, I love it. It is loaded with vitamin K and is known to support digestive health.
Onion
They are an excellent source of vitamin C, sulphuric compounds, flavonoids and phytochemicals. It is believed to have antioxidant properties that reduce the risk of cancer, have heart health benefits, can reduce the symptoms of bladder infections, promotes prostate health, and helps to lower blood pressure.
Zucchini
This is a type of squash and is higher in carbs than many of the other vegetables listed here. That being said, it can be a great tool for cooking in the kitchen. I have used it to make a cheesy bread, where the zucchini was the “bread”, or you can cut it into spirals as a pasta substitute. As long as you eat it in moderation, it can be a great vegetable addition to your meal. It is high in folate, potassium and provitamin A.
Artichoke
The artichoke is known for being one of the highest reported antioxidant foods. It may help lower cholesterol.
While I am sure that I have looked over many healthy vegetables options, I think this list should get you on the right track. While some other vegetables are higher in carbs which makes them less desirable on the keto diet, that doesn’t mean that you shouldn’t eat them, just eat them more sparingly. You would want to eat more of the healthier/lower carb ones, but by all means eat the others as they fit into your meal planning. Try to stay away from eating the more starchy ones too often or too much as they will raise your blood sugar more than the others. As a general rule, potatoes should not be part of your ketogenic diet (they are very high on the glycemic index).
Also remember that some of the vitamins that are in vegetables are fat soluble. That means that in order for your body to absorb those vitamins, you will need to consume some fats with your vegetables. On the keto diet, eating healthy fats is encouraged, so find or make a dressing that is high in healthy fats so that you are getting the most benefits from the vegetables as possible.
Tip: Eating your vegetables raw will give you more health benefits than cooked. Many of the vitamins will be destroyed in the cooking process, so look into blanching or steaming.
Raw vegetables like salads are one of the best ways to eat your vegetables. But let us face facts, not all vegetables are that good raw. So, when you are cooking your food, try not to cook longer than necessary. For example steaming your broccoli is better than cooking your broccoli in boiling water, but eating it raw is the best. If you are baking/roasting your vegetables, make sure you use an oil that is made for high heat (coconut, grape seed, lard, bacon grease). Olive oil is great for flavoring, but should not be used in cooking as it will break down or oxidize in higher heats.
Some people will have difficulty digesting raw vegetables. If you are in that situation, cook, steam, sauté enough that you are able to digest the. Vegetables contain their own prebiotics and probiotics, so for some people, you just need time to adjust to eating raw vegetables.
Here is a more complete list of cruciferous vegetables:
- Arugula
- Bok Choi
- Broccoli
- Broccoli rabe
- Broccoli romanesco
- Brussels sprouts
- Cabbage
- Cauliflower
- Chinese broccoli
- Chinese cabbage
- Collard greens
- Diakon
- Garden cress
- Horseradish
- Kale
- Kohlrabi (German turnip)
- Komatsuna
- Land cress
- Mizuna
- Mustard – seeds and greens
- Pak choi
- Radish
- Rutabaga
- Tatsoi
- Turnips – root and greens
- Wasabi
- Watercress
This list is by no means the only vegetables you can eat. It should get you onto the right path but continue to expand your grocery list. If you want some tips on how to save some money grocery shopping, check out my blog here.
