Fruit and Vegetable for Keto Diet

Fruit and vegetable for Keto Diet

Table of Contents

The ketogenic diet has surged in popularity over the past 20 years, aided further by the modified Atkins diet that has encouraged even more people to seek out its potential benefits.

Most keto diets have carb limits of 20-50 grams per day, so for those thinking of starting, finding the right foods to eat can prove challenging. Below we pick out some of the best vegetables and fruits for keto diet users to help get you started.

What are the best fruits for a keto diet?

Tomatoes

It is easy to forget that tomatoes are in fact a fruit as they are so often grouped together with vegetables. Tomatoes are very keto diet-friendly thanks to their low fat ratio and carb count (2-3 net carbs per 100 grams).

The same serving also produces 2.6g of sugar. When it comes to health benefits, according to some research regular intake of red tomatoes can also help prevent heart disease as they contain the natural antioxidant lycopene. (Source)

Avocados

Avocados are another important fruit to include in your keto diet as they have only 1.5 grams of net carbs per 100 grams. The same serving contains 160 calories so they are a great option for a healthy snack in-between meals. This also produces 0.7g of sugar and 485mg of potassium.

You can use avocados in a variety of different meals for lunch and dinner, and combined with being nutritionally rich (high in monounsaturated fat and vitamin E) and containing oleic acid and linoleic acids for low cholesterol management, these should be an essential part of your keto diet.

Rhubarb

Another one of the best fruits for a keto diet is rhubarb. It’s not one of the most popular fruits out there, but it can work wonders for your low carb regime. Enjoyed either raw, roasted or pureed as a sauce or smoothie, rhubarb has 2.7 grams of net carbs per 100 grams.

Sugar for the same portion is a low 1.1 grams and saturated fat content is 0.1 grams. Rhubarb also contains antioxidants anthocyanins and proanthocyanidins which has the potential to help protect against conditions like diabetes, cancer and heart disease.

Blackberries

Blackberries are a late summer fruit packed with goodness and a highly recommended fruit for keto diets. 100 grams of frozen, unsweetened blackberries has 4.1 grams of net carbs per 100 grams, along with 0.2 grams of fat and only 26 calories.

They are a great source of vitamin C, K (which helps bone metabolism) and manganese (supports immune system and bone development) and can be used in everything from snacks to desserts and drinks, and can help you achieve your weight loss goals.

What is the best vegetable for a keto diet?

Kale

Kale has become one the trendiest vegetables around in recent years and many believe it to be the best vegetable for keto diet users.

Net carbs per 100 grams stands at 6.6 grams, with only 42 calories and 0.6 grams of fat. It’s a great source of protein and has a very low carb count, while also providing great vitamin A, C and K intake.

Aside from the many health benefits it offers, another reason for Kale’s popularity is its versatility, allowing you to use in salads, soups, omelettes and more.

Courgettes

With only 2.1 grams of net carbs per 100 grams and 0.3 grams of fat and 17 calories for the same portion, Courgettes are great vegetable for a keto diet.

Spiralise it to create vegetable pasta and you can enjoy a nutritious meal mixed in with meatballs and a delicious dressing. Courgettes have plenty of vitamins A and C, as well as calcium and doesn’t have many carbs at all.

Pumpkin

Pumpkin is traditionally categorised as an autumn/winter vegetable but it has much more to offer all year round. Turned into puree it has plenty of fibre while also being low in carb content.

Net carbs stand at 6 grams per 100 grams, with only 0.1 grams of fat and 26 calories. You’ll also get potassium, manganese, iron and vitamins A, B2, C and E from eating this vegetable.

Whether it’s hummus, soup or puree there are tons of recipes you can cook up.

Celery

It’s often said that the keto diet can create a dry mouth as a result of dehydration but celery can provide a perfect solution. Celery is comprised of about 95% water and has plenty of antioxidants including flavonoids, beta carotene and vitamin C.

For every 100 grams there are 1.4 grams of net carbs, 0.2 grams of fat and only 16 calories. They are great as a snack or used as a crudité, or simply in soups and salads.

How Green Vita can help to plan your keto diet.

At GreenVita, we rescue imperfect fruits and vegetables from local farmers. Our mission is to reduce the amount of food that gets sent to landfill.

Vegetable Box

Weekly Delivery (from £9.99), Every other week Delivery (from £9.99) or One time purchase (from £11.99).

Fruit Box

Weekly Delivery (from £9.99), Every other week Delivery (from £9.99) or One time purchase (from £11.99).

Fruit & Veg Box

Weekly Delivery (from £12.99), Every other week Delivery (from £12.99) or One time purchase (from £14.99).

You can also donate your box to someone less fortunate, with our Donate-A-Box programme for £9.99 per week or monthly. Contact us for more details.

The first step towards reducing your carbon footprint is making smart choices. Purchasing local fruit and vegetables is a great way to achieve this.

Furthermore, swapping to local, sustainably produced animal products like eggs, poultry, and dairy can slash your carbon footprint.

Conclusion

As fruits and vegetables are often considered off-limits on the ketogenic diet, low carb fruits can be incorporated into the diet.

These fruits and vegetables are low in carbs, high in fiber and provide various vitamins, minerals and antioxidants to support the health.

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