9 best low-carb veggies that won’t take you out of ketosis

9 best low-carb veggies that won’t take you out of ketosis

Achieving and maintaining ketosis requires a finely tuned balance of your macros, especially your carbohydrate intake. The average adult will need their carb intake to be less than 50g each day in order to maintain ketosis and while you may have already ditched the bread, rice, pasta, potatoes and fruits from your diet, it can still be easy to reach these carb amounts when you are enjoying some keto snacks, veggies and some plain dairy.

So, if you are trying to add as much fresh food into your diet without blowing out your carbs, here are the low carb veggies that will help you adhere to your keto plan.

1. Cucumber

With just 12 calories and 2g of total carbs in an entire medium sized cucumber, you could easily add a cucumber or two to your daily keto diet without risk of overdoing the carbs.

Also, leaving the skin on will give you a natural fibre boost.

2. Cauliflower

¼ of an entire cauliflower contains just 35 calories and 3g total carbohydrates, and the good thing for keto fans is that you can then use your cauli to make a low carb, fibre rich alternative to rice to compliment your meals.

3. Lettuce

With iceberg lettuce making a comeback, you can add 2 cups of crunchy leaves to your lunch for maximal fullness and just 2 calories, and an insignificant amount of carbohydrate

4. Red capsicum

Not only is red capsicum a Vitamin C and antioxidant powerful, but you can eat an entire nutrient rich red capsicum for just 35 calories and 5g of carbs, which is carbs well used when you consider the incredibly high nutrient content of red capsicum.

5. Tomatoes

A cup of cherry tomatoes clocks in at just over 30 calories and 4g of carbs and makes a perfect mid meal keto snack or used as a flavour base for sauces and marinades.

6. Zucchini

An entire zucchini contains just 30 calories and 4g of carbs, making it a perfect addition to keto meals or a pasta alternative when spiralised to make low carb noodles.

7. Broccoli

Particularly low in carbs and high in nutrition, an entire small broccoli contains just 60 calories and a single gram of carbs, making a perfect low carb veggi to add bulk to meals or to blitz into a another rice alternative.

8. Spinach

When it comes to superfoods you cannot go past spinach. With only 2g of carbs in an entire cup, you can happily add spinach leaves to your salad or cooked spinach to your hot meals for a low carb nutrient boost.

9. Mushrooms

For a heartier hit of veggies (or funghi), you cannot go past mushrooms to compliment your keto diet – will literally no carbs in an entire cup you can enjoy them cooked in olive oil or butter without impacting your keto macro ratios.

Susie Burrell is a nutritionist. Continue the conversation on Twitter @SusieBDiet.