15 Vegetables for Keto Diet Recipes to Lose Weight and Belly Fat Naturally


Vegetables are great to have in your diet, especially in a weight loss diet. They’re low in calories but are packed full of minerals, vitamins, and other nutrients.

One of the popular weight-loss diets is the keto diet which is low in carbs. Since vegetables are generally low in carbs, they fit well into these types of diets.

If you’ve been thinking “what vegetables can I eat on keto diets”, you’re in luck because that’s what we’re bringing you today.

A low carb vegetable list you can easily incorporate into your ketogenic diet for weight loss. So, add them to your keto diet shopping list.

 

 

15 Vegetables for Keto Diet Recipes to Lose Weight and Belly Fat Naturally

 

15 Vegetables for Keto Diet Recipes to Lose Weight and Belly Fat Naturally

1. Kale Diet

This is an important vegetable for a keto diet. It is one of the few that gives you a good dose of protein at 3 grams per cup.

It also contains vitamins K, A, and C. Studies have shown that they can boost your immune system and help your skin fight free radicals.

That’s not all, kale is also low in carbs at 7 grams per cup. Quercetin and kaempferol are some of the antioxidants you’ll get from this veggie. Studies have shown that eating kale can help prevent type 2 diabetes, heart, and other diseases.

 

2. Pumpkin diet for Weight Loss

This orange veggie will fit in great as a vegetable for keto diet. However, you have to take it in moderation.

It contains just 7 grams of carb per half a cup.

There are many different ways you can use pumpkin in a keto vegetable recipe. They’re a delicious way to enjoy a low-carb dessert.

You can also use pumpkins in making overnight oats. Garnish it with ground peanuts which is one of the best nuts for keto diet.

 

3. Broccoli  Diet

At just 4 grams of carb per cup, it is a staple vegetable for keto diet recipes. It is also rich in fiber which will help you feel full quicker so you won’t take a lot of calories.

Broccoli is said to reduce in type 2 diabetic patients and also help prevent certain types of cancers such as prostate cancer.

 

4. Bell Peppers

 

A study reveals they contain carotenoids, antioxidants which reduces the risk of cancer, lowers inflammation, and help prevent oxidative damage.

 

They also contain just 9grams of carbs, 3 of which are fibers. You’ll also get a high percentage of your daily intake requirements of vitamins A and C.

 

 

5. Mushrooms

You’d hardly see ketogenic diet recipes that won’t have this vegetable for keto in them.

This is because mushrooms are so low in carbs you can neglect them. 70 grams of mushroom has just 2 grams of carb and 1 of them is even fiber.

 

There’s more, mushrooms have potent anti-inflammatory contents.

A study of men who had metabolic syndrome. They ate 100 grams of mushrooms for 4 months. Their test results afterward showed an increase in their anti-inflammatory and antioxidant markers.

 

6. Avocados for Weight Loss

This is a popular food among keto practitioners because it is rich in fat and low in carbs. It makes for a keto snack by itself.

A whopping 150 grams of avocado has just 13 grams of carbs and 10 of those are fibers (1). They’re delicious and will carry that taste into any keto recipe.

 

This vegetable for a keto diet is rich in oleic acid, a monounsaturated fat.

Studies have shown that these types of fats can lower triglycerides and LDL cholesterol levels.

 

That’s not all, you’ll also get a good dose of vitamin C, potassium, and folate from eating avocado.

You’re probably looking into vegetables for keto diet for weight loss. Even though it can be high in calories, it is a great food for weight management.

Overweight people who eat avocado at lunch reported that they feel fuller and ate less for the next 5 hours, a study shows.

 

15 Vegetables for Keto Diet Recipes to Lose Weight and Belly Fat Naturally

 

7. Spinach Diet

This is another super vegetable for keto diet. Rich in vitamins, iron, and calcium. Furthermore, a cup of cooked spinach will feed your body with 10x of vitamin K RDI.

Even though this veggie is rich in nutrients and low in carbs, it is important to know that the carbs in cooked spinach and raw are different.

A cup of cooked spinach has 7 grams of carbs with 4 being fibers. However, that quantity in the raw form has just 1 gram of carbs which is almost all fiber (2). This will help you know how to include it in your diet based on your goal.

 

Research reveals that spinach can reduce the risk of common eye defects such as cataracts. It also showed that it can protect heart health and lower DNA damage.

 

8. Cauliflower

This is another popular vegetable for keto diet. It is popular in the keto world because it has a mild taste and will fit into any recipe without affecting the overall taste. Since it is low in carbs, it makes for a great substitute for rice, sweet potato, etc.

It is high in vitamin K and a cup will give you 77% of your daily requirement of vitamin C.

That’s not all, as, for this and other vegetables in its category, studies show that they are linked with a reduction in the risk of cancer and heart diseases.

 

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9. Artichokes

An artichoke of medium size contains about 14 grams of carbs, 10 of which are fibers. Moreover, some of that fiber is inulin which is prebiotic that promotes gut health by feeding your gut bacteria.

 

Studies have shown that this vegetable for keto diet can reduce inflammation, cholesterol, improve vessel functions, and promote general heart health.

 

 

10. Garlic Diet

This spice is popularly known for its benefits, one which is the improvement of the immune system.

 

One of the many pieces of research has shown that consuming garlic can decrease blood pressure and help the body resist the common cold.

 

Though it is relatively high in carbs, it is still an important vegetable for keto diet since it isn’t consumed in large quantities.

 

11. Lettuce

If you rank veggies according to their carb content, lettuce will be one of the lowest-ranked.

This is why it is a sought after vegetable foe keto diet.


 

The darker types are rich in vitamins and folate. This helps decrease the levels of homocysteine which is a compound linked with an increased risk in heart disease.

 

A study showed that consuming high folate foods can reduce homocysteine by 13%.  If you don’t rate lettuce as a vegetable for your keto diet before, you should now.

 

12. Cucumbers

If you like the juicy and crunch of cucumber, you’re in luck, there’s more to like. It is low in carbs and high in fibers.

This makes it a suitable vegetable for keto diets.

 

They contain a compound called cucurbitacin which studies have linked with anti-inflammatory and anti-cancer effects that can also protect brain health.

 

 

13. Celery Diet 

Celery is low in digestible carbs which is suitable for any keto diet. It contains the antioxidant luteolin. Studies have shown it has the potentials to prevent and help in treating cancer.

 

 

14. Tomatoes

They are superfoods with a plethora of health benefits. This vegetable for keto diet is low in carbs with just 6 grams in 150 grams of tomato.

 

You’ll also get a good supply of vitamins K, C, and A as well as potassium which helps reduce the risk of stroke and lowers blood pressure (3).

You might want to make sure you cook the tomatoes in your keto recipes as it increases its lycopene. If you combine it with fats like olive oil, it will increase your body’s rate of absorbing the lycopene.

 

15. Onions

You might not consider eating onions raw because it is pungent. However, it is rich in nutrition. Just like its cousin, garlic, it is relatively high in carbs but you’ll hardly binge on it.

 

Onions contain quercetin which is an antioxidant that lowers blood pressure. One study on women with polycystic ovarian syndrome showed that eating red onions can reduce LDL cholesterol levels (4).

 

 

15 Vegetables for Keto Diet Recipes to Lose Weight and Belly Fat Naturally

 

 

Conclusion

You don’t necessarily need to eat these vegetables for keto diet on their own to get their benefits. You can simply get creative with the way you add them to your diets. Even if you’re not on a ketogenic diet, you’ll still get the many other nutritional benefits from consuming them.


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