Updated: Jun 12
Written by: Janice Hrushka of Balanced Terrain Analysis
With keto we want to avoid some higher-carb veggies that can knock us out of ketosis, but there are plenty of vegetables left that are a staple of the keto diet.
Here are 5 to make sure you include on your plate…
A super green that contains calcium
which is more absorbable by the body than milk.
It’s a wonder food that helps to protect against osteoporosis, arthritis, and bone loss.
Kale is high in nutrients including:
iron, magnesium, potassium, zinc, copper, vitamin A, B1, B2, B3, B6, C & K.
Kale can be included in omelets, salads, soups or made into chips!
Spinach is a nutritional bonanza!
It’s a good source of Vitamin B2, which helps the body cope with stress.
Its calcium content helps to build strong bones and teeth and to lower blood pressure.
Key nutrients include: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper manganese, Vitamin C, B6, E, K, B1, B2, B3, pantothenic acid, fiber, and folate.
Spinach can be added to eggs, salads, smoothies, or a creamed spinach side dish.
Broccoli is best known for its ability to protect cells from free radical damage, and carcinogens.
Key nutrients in broccoli include: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, chromium, copper, manganese, Vitamin C, B6, B1, B2, B3, B1, folate, and pantothenic acid.
Broccoli can be steamed and drizzled with olive oil or butter, added to soups or stews, or put into a casserole.
This cruciferous vegetable contains compounds that stimulate the body’s detoxification system.
Key nutrients include; calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese vitamin C, B6, K, E, B1, B2, B3, pantothenic acid, and folate.
Look for cauliflower heads that are firm, with compact florets. The heads should be creamy white with no
bruises or discoloration.
This vegetable has a mild diuretic properties and aids in digestion and weight loss. It is helpful in diseases of chemical imbalance and has detoxifying effects. Celery aids both liver and kidney function, and is great for people with diabetes.
Key ingredients include; calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, Vitamin C, B6, K, E, B1, B2, B3 pantothenic acid.
Look for stalks that are pale green and smooth. It’s an excellent addition to raw vegetable juices, included in soup, or with a nut butter dip.
There are plenty of low-carb veggies that are a fantastic addition to a Keto diet. Eating a daily dose of vegetables is a sure way to improve your overall health!
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