Ketogenic Diet

Low Carb Vegetables

1. The Egg is a Keto diet

Eggs are undoubtedly one of the most nutritious foods you can find. One egg contains vitamin A, vitamin B12, vitamin B5, phosphorus, selenium, calcium, zinc, vitamin D, E, and K, as well as choline (which do not consume enough). Eggs are also high in cholesterol, but eating them does not increase blood cholesterol. On the contrary, eating eggs reduced the risk of heart disease. Most egg nutrients are found in the yolk, not the white. Eggs are the low crab of the ketogenic diet.

Preferably choose organic eggs, from hens raised outdoors. Studies have shown that chickens raised in this way tend to lay eggs containing more omega-3s, vitamins, and minerals.

With less than 1 gram of carbohydrate, the egg is naturally one of the foods to include in a ketogenic diet. An egg also contains about 77 calories, 6 grams of protein, and 5 grams of healthy fat.

2. Keto diet of Meats

The consumption of meat is widely debated in society today. Eating meat that has environmental consequences and eating it too often can have health consequences. The fact remains that meats contain vitamin B12 that few other foods provide us with what our body needs. Finally, if you have to follow a Keto diet for health reasons or to lose weight, meat is a food that should not be overlooked. Aside from organ meats, such as liver, which contain approximately 5% carbohydrates, other types of meats almost do not.

Low crab vegetables

3. Keto diet of Beef

Beef does not contain carbohydrates, so it is on the list of foods that are allowed and recommended when on a ketogenic diet. Beef can be eaten in a variety of ways: rib steak or ground meat, for example.

4. Lamb meat is low crab

Like beef, lamb does not contain carbohydrates. However, it contains many nutrients that our body needs, such as iron and vitamin B12. Grass-fed lambs tend to provide a high level of conjugated linoleic acid or CLA (14) – a healthy fatty acid, according to research.

5. A chicken meat keto diet

Chicken meat is probably one of the most popular and cheapest meats around. It is also a great source of protein and is relatively less high in fat than other types of meats.

If you are on a low-fat diet, you prefer lean cuts of meat, such as breasts. But if you are on a low carb diet, then it is better to choose the wings and thighs, fatty parts but also more abundant in iron, zinc, selenium, and vitamin B. Chicken does not contain carbohydrates.

6. Pork Keto diet

Domestic pig is protein-rich meat and contains more thiamine – one of the B vitamins that play many roles in the body – than other types of meat red.

Pig meat does not contain carbohydrates. However, when the meat is processed, and sugars or artificial ingredients have been added (sausages, bacon, etc.), it may contain traces of carbohydrates. Either way, it’s, therefore, food of choice for people on a low-carb diet.

7. The fish low crab

Although meats are nutritious and healthy foods, no terrestrial mammal can compete with the amount of omega-3 found in fish and seafood. This is why numerous studies have shown that frequent consumption of fish was associated with improved mental health and reduced risk of disease. Be careful, however, not to overeat fatty fish, which may contain high levels of mercury. Fish and seafood are part of this ketogenic food list because they contain almost no carbohydrates.

8. The Salmon low crab

Salmon is a fatty fish very rich in omega-3 fatty acids, good for the heart, iodine, vitamin B12, proteins, antioxidants, etc. No wonder it is a delicacy for people who care about

9. Sardine is a Keto diet

Sardines are a fish whose name comes from an island in Italy where sardines were caught in abundance. Nutritious and healthy, they do not keep very well fresh; this is why Napoleon Bonaparte had the idea of putting them in boxes to feed his troops. Sardines feed on plankton, so they do not contain the potentially high levels of mercury in fatty fish. Sardine is carbohydrate-free food.

10. Seafood is Keto Food

These foods are rich in lean protein, healthy fats, and minerals. Eating shellfish regularly can boost your immunity, help you lose weight, and promote proper brain and heart health. However, seafood is also one of the most common food allergens, and some may contain contaminants and heavy metals. So you have to be careful before consuming it. Shellfish are also extremely beneficial as they are an excellent source of zinc, copper, and vitamin B12.

Remember that seafood is the most nutritious when it is steamed or baked. Breaded or fried seafood may contain additional calories, refined carbohydrates, added salt, and other unhealthy ingredients.

Shellfish can be suitable for a low-carbohydrate diet, but often the only seafood is ideal for a strict ketogenic diet. Mollusks contain more carbohydrates than crustaceans.

11. The vegetables are low crab food

Unlike legumes (seeds), most vegetables are low in carbohydrates. A notable exception among plants, root vegetables are rich in carbohydrates. This is the case, for example of potatoes, sweet potatoes, parsnips. Leafy and cruciferous vegetables contain particularly little, and most of their carbs are fiber.

Like sugar and starch, fibers are carbohydrates, but they are unique: they are neither digested nor absorbed by the body. We can, therefore, consider that these foods contain zero carbohydrates.

12. Asparagus

A vegetable in the Asparagaceae family, asparagus is a trendy food that can have many colors. White asparagus grows completely underground, in the absence of light, which gives it a delicate and excellent taste. The purple asparagus is slightly fruity. It’s white asparagus whose tip has escaped. Finally, green asparagus are the ones that grow naturally in the open air. It is a food rich in fiber, vitamins C and K, antioxidants, etc.

Depending on the variety and its cooking, the asparagus can contain 2.7 grams of carbohydrates per 100 grams. However, the amount of net carbs (without fiber is closer to 0.80 grams)

13. Broccoli

Broccoli is a low-carb vegetable that comes from Italy, where it is still widely used in local cuisine today. There are three varieties: annual broccoli cabbage, Romans cabbage, and jet broccoli. Whatever the variation, broccoli is a food rich in vitamin C, vitamin K, and fiber. This tasty cruciferous vegetable can be eaten raw or cooked. 100 grams of cooked broccoli contains about 2.8 grams of carbohydrates

14. Brussels sprouts

Brussels sprouts are very nutritious vegetables, similar to broccoli and kale. They are very rich in vitamin C and vitamin K and contain many beneficial plant compounds. Raw Brussels sprouts contain 5.67 grams of carbohydrates.

15. Cauliflower

Cauliflower is a tasty and versatile vegetable that can be used to do all kinds of exciting things in the kitchen. It is rich in vitamin C, vitamin K, and folic acid. Cooked cauliflower contains only 1.6 grams of carbohydrates

16. Kale

Kale is a trendy vegetable among health-conscious individuals. It is loaded with fiber, vitamin C, vitamin K, and carotene antioxidants. Kale has many health benefits. Carbohydrates: 10 grams per 100 grams.

17. Onions

Garlic, onions, leeks, and other vegetables from the Allium family all contain Allicin. It is a powerful plant compound that activates anti-inflammatory and antioxidant activities throughout the body, protecting us from brain damage and disease. Although they tend to be higher in net carbohydrates than other low-carb vegetables, it is difficult to eat too many allium vegetables. Do not hesitate to use them in your kitchen to improve the taste of your keto dishes.

Onions are among the tastiest plants on earth, and add flavor to recipes. They are rich in fiber, antioxidants, and various anti-inflammatory compounds. Carbohydrates: 11 grams per cup or 9 grams per 100 grams.

18. Cucumber

Cucumber is a popular vegetable, from the cucurbit family, with a mild flavor. It consists of water, with a small amount of vitamin K. Carbohydrates: 2.4 grams per 100 grams.

19. Green beans

Green beans are technically legumes, the fault of Fabaceae, but they are generally eaten in the same way as vegetables.

In terms of calories, they are incredibly high in many nutrients, including fiber, protein, vitamin C, vitamin K, magnesium, and potassium. Carbohydrates: 8 grams per cup or 7 grams per 100 grams.

20. Mushrooms

Mushrooms are technically not plants, but edible mushrooms are often classified as vegetables. They contain significant amounts of potassium and are rich in specific B vitamins.

21. Tomatoes

Tomatoes are the primary food source of the antioxidant lycopene, whose health benefits are well established. The plant is rich in vitamin C, potassium, folate, and vitamin K. Generally red when ripe, and the tomato can be yellow, green, orange and purple.

Tomatoes are a low-carbohydrate food, with only 3.9 grams of carbohydrates per gram of plants, and 2.7 grams net.

22. Eggplant

There are many varieties of eggplant. Although purple-skinned eggplants are the most common, they can be red, green, or even black. Their size can also vary.

In addition to bringing a unique texture and a sweet flavor to dishes, eggplant is very healthy food.

If cooked eggplant is 5% carbohydrate, raw eggplant only contains 2.39 grams. Fresh eggplant offers 2.39 g of carbs per 100 grams.

23. Peppers

Low in calories and exceptionally rich in vitamin C and antioxidants, peppers are foods from Central and South America. It is possible to find red, yellow, and green (the less ripe green pepper has a slightly bitter flavor). Peppers can be eaten raw and cooked. Note that red peppers contain more carbohydrates than green peppers.

24. The fruits

Most fruits are too rich in carbohydrates to be included in the ketogenic diet, but some are a pleasant exception. Despite their many health benefits, when following a Keto diet, it is best to consume berries and fruits in moderation.

25. Avocado

Avocado is a unique type of fruit. Instead of being high in carbohydrates, it is high in good fats. This fruit native to Mexico is very good for health, and various studies have shown that it can promote weight loss. If the carbohydrate content of avocado may seem high at first (8.5%), it is mainly its fiber content that is important. As a result, avocado contains just over 2% net carbohydrates, making it a ketogenic fruit par excellence.

Avocados are an essential part of the ketogenic diet, especially at the start. This is because avocados are rich in several vitamins and minerals, including potassium. By increasing your potassium intake with avocados, you can relieve many of the keto flu symptoms during the first few days of keto.

26. Olives

The olive is also a fruit rich in healthy fats. It also provides vitamin E, iron, calcium, sodium, and copper.

Olives contain about 6% carbohydrates, but more than 60% is fiber. The net carbohydrate content is, therefore, barely 3%.

27. Apricots

Apricot is a succulent fruit that may have been eaten as part of a low-carbohydrate diet, even though it contains more carbohydrates than the nuts and berries mentioned above. It is also a fruit particularly rich in potassium and vitamin C. 100 grams of apricot contains about 7 grams of carbohydrates

28. The kiwi

Kiwis are citrus fruits low in sugars but packed with essential nutrients, including folate, potassium, vitamin K and vitamin C. Its carbohydrate content is 8.44%

29. Lemon

Studies have shown that consuming lemon promotes heart health, weight control, and digestive health. It is also a fruit that you can include in a ketogenic diet. Lemon is only made up of 3% carbohydrates. And lime contains even less, only 2%

30. Orange, clementine, and grapefruit

Grapefruits are citrus fruits that look like oranges. These foods are rich in vitamin C and antioxidants. Their carbohydrate content is relatively high and ranges between 8 and 9%

31. Fishing Keto Food

Peaches are a sweet, juicy fruit that does not contain too many carbohydrates. For every 100 g of fruit, you will get 9.54 g of total carbs and 1.5 g of fiber, or only 8.04

32. Berries Ketogenic Food

There are hundreds of types of berries in the world, and all contain different anthocyanins, which are flavonoids responsible for their distinctive colors: red, blue, and purple. These flavonoids also have powerful anti-inflammatory effects.

Wild blueberries, for example, improve memory in older adults, and other research suggests that they protect the brain from inflammation. Raspberries and blackberries are packed with antioxidants, known for their ability to reduce inflammation and protect against disease.

Berries are a popular choice for people who are watching their carbohydrate intake. They are also a great source of antioxidants, potassium, and vitamin C, among many other nutrients. And they contain phytochemicals that can prevent certain chronic diseases.

33. Strawberries

Strawberries are the berries that contain the least amount of carbohydrates overall (carbs and fiber). With 100 g of fruits, you will get 7.68 g of carbohydrates and 2 g of fiber, which gives 5.68 g of net carbohydrates.

34. Blackberries

The more is the bay, which contains the least net carb. By consuming 100 g of blackberries, you will get 9.61 g of carbohydrates, but 5.3 g of fiber, so only 4.31 g of carbohydrates net.

35. Raspberries

Raspberries are also a great choice, as they only consume 5.44 g of carbohydrates per 100 g serving. They are also a great source of antioxidants, potassium, and vitamin C, among many other nutrients. And they contain phytochemicals that can prevent certain chronic diseases.

100 grams of raspberries contain 12 grams of carbohydrates and 6 of fiber, so 6 grams of net carbohydrates

36. Nuts and seeds

Seeds and nuts are foods that are very often found in a low carb diet. Not only are nuts and seeds rich in fat, fiber, protein, and various nutrients, but they are also low in carbohydrates.

Be careful though, although all nuts and seeds contain few carbohydrates, the amount varies greatly depending on the type. Finally, it is strongly advised not to consume nut and seed oils, as they contain high levels of omega-6 deficiency.

37. Almonds

The nutritional profile of the almond is impressive. This food is particularly rich in magnesium, manganese, and vitamin E. It also contains a high level of phytic acid. And in addition to these benefits and being delicious, studies have shown that almonds are filling and promote weight loss.

This food provides 15 gr of total carbohydrates per 100 grams but only 2 gr of net carbs, the fiber content being 13%.

38. Nuts Ketogenic diet

This is a food that has been part of our diet for thousands of years. Nuts are made up of 65% fat and, in small quantities, protein (only around 15%). They are low in carbohydrates, most of which are made up of fiber. Carbs: 11 grams per 100 grams, including 6 grams of fiber. So 5 grams of net carbohydrates

39. Peanuts is Keto food

Peanuts are technically legumes but tend to be prepared and eaten like nuts. They are very rich in fiber, magnesium, vitamin E, and various essential vitamins and minerals.

Carbohydrates: 14.8 grams per 100 grams including 6 gr of fibers: Carbohydrates net 8.8

40. Chia seeds Low crab

Low in calories and net carbs, high in fiber, omega-3 fatty acids, minerals, and protein, chia seeds have it all. They are also easy to incorporate into Keto recipes.

This food is low in carbohydrates net 7.7%, although extremely rich in overall carbohydrates. The reason is that it is one of the foods most abundant in insoluble fiber (34.4%). In any case, it is, therefore, ideally suited to a ketogenic diet.

41. Cheese

France being the country of cheese, it is reasonable to find this food in this list of food products low in carbohydrates. You will undoubtedly find a cheese that will please you among the many varieties offered. They are also easy to integrate into a diet, toast on keto bread, diced and mixed with a salad or even grated or melted.

Cheese is a very nutritious food and generally deficient in carbohydrates, especially mature cheeses. In fact, for these cheeses, the sugars are used by the bacteria during ripening. Carbs: less than 1%

42. Thick fresh cream

The thick fresh cream (30% fat or more) is rich in milk fat but contains only a low level of carbohydrates and proteins. You could add the cream to your coffee or whip it and consume it with a few berries for a low-carb dessert. Carbs: 2.8 grams per 100 grams.

43. Whole milk yogurt

Yogurt has been found in studies to reduce the risk of heart disease and osteoporosis and promote weight management. Yogurts can be made from any milk (cow, sheep, goat). Generally, sheep milk is twice as fat as cow’s milk but contains more protein. Carbohydrates: about 5.5 grams per 100 grams.

44. Greek yogurt

Greek yogurt makers add an extra step to their process, so that excess water, lactose, and minerals evaporate. There remains a rich, creamy yogurt with less sugar, more carbohydrates, and a pie flavor. The acidity also makes it easier for your body to absorb other nutrients—carbs: About 4 grams per 100 grams.

45. Butter low crab food

Butter is made up of milk fat that has been separated from other milk components. Unfairly blamed for cardiovascular disease due to its high saturated fat content for several years, public and scientific opinion has gradually changed its mind. Consuming butter moderately would even be healthy. Carbohydrates: From zero to 3.4% depending on the type of butter

46. Extra virgin olive oil

Like olives, virgin or extra virgin olive oil is a carbohydrate-free and very healthy food. The oil is slightly less beneficial than the olive itself but remains a preferred food. It is one of the flagship foods of the Mediterranean diet. One of the most studied compounds is a phenolic compound called oleocanthal. Oleocanthal has anti-inflammatory properties similar to those of ibuprofen, making olives and virgin olive oil a great addition to the diet of those who want to reduce pain and inflammation. Extra pure olive oil also has benefits in terms of cardiovascular health.

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