When it comes to vegetables, ketogenic dieters should keep in mind that they vary in carb content. Generally, the higher the fiber content of the vegetable, the lower the net carb content. This is because fiber carbs aren’t digested and don’t trigger an insulin response. This means that you can eat them in small amounts and avoid causing yourself to spike your blood sugar.
One healthy vegetable to incorporate into your meals is cucumbers. Cucumbers have a crisp texture and a mild flavor. You can serve them raw or cook them to enhance their flavor. A one-cup serving contains just 3.6 grams of net carbs, so they’re a great snack option. Cucumbers can be served with guacamole, almond butter, or smoked salmon. Zucchini is an excellent option as well, since it’s high in fiber and energy-boosting B vitamins.
Spinach is another excellent choice for ketogenic dieters. Its high fiber and low carb content make it a food that’s perfect for your diet. It’s packed with nutrients, so you can use it to make a salad or add it to casseroles. Celery, on the other hand, is one of the lowest-carb vegetables, with only a little over a gram of carbs per stalk.
Other vegetables that are keto friendly include cabbage and cauliflower. Both are healthy, low-carb ingredients that can add flavor and texture to your meals. You can even roast or steam cauliflower for a delicious faux potato. You can also add celery to your meals for a traditional Buffalo taste.