Vegetables

References

What Vegetables are Keto friendly

Note! It may come as a surprise, but you do not need carbohydrates full stop on a ketogenic diet. There is no such thing as an essential carbohydrate. However they are nice and as long as you eat vegetables low in carbs, they will enhance your daily enjoyment of eating.


Produce/ vegetable
NO
YES
CARE-FUL
Uses
Artichokes - globe
X
Lovely on its own with butter
Artichokes Jerusalem
X
 
Green Leaves
X
 
Asparagus
X
Even perfect on BBQ, serve with butter
Beans - Green
X
Normally poached, also use raw in salads
Beans - tinned
X
 
Beetroot raw
X
Never buy tinned, full of sugar
Broccoli
X
Can also substitute for rice
Brussels Sprouts
X
Halve them, fry with bacon, lovely side dish
Cabbage - white
X
Perfect coleslaw, fried, use in gratin's with cream
Cabbage - red
X
X
Has quite high sugars
Peppers - green
X
Perfect on BBQ, eat raw or cooked
Peppers - yellow
X
X
 
Peppers - red
X
 
Carrots
X
very high in carbs especially cooked, use sparingly
Cauliflower
X
The king veg, pizza base, rice, gratin's, raw in salads
Celeriac
X
Game changer, fry in odourless coconut oil, chips/ fries
Celery
X
 
Chilly
X
Add some spice to your life, can produce brown (good) fat
Courgettes
X
Spiralize as pasta/ BBQ brush olive oil add garlic powder
Cucumber
X
 
Eggplant
X
Make that moussaka
Fennel
X
Perfect with fish
Garlic
X
X
High in carbs, but no need to use much
Ginger
X
 
Kale
X
Cut into fettuccine strips, substitute for pasta
Kohlrabi
X
Use in stews, very versatile
Leeks
X
Use instead of onion
Lettuce
X
 
Melons
X
X
Very high GI, many full of sugar
Mushrooms
X
Extremely versatile
Okra
X
High in fibre
Onions
X
Don't buy sweet onions, buy strong tasting onions
Parsnips
X
Too high in carbs
Peas
X
 
Potatoes
X
 
Pumpkins
X
 
Radish Common
X
Fry in butter, substitute for potato, raw in salads
Radish Daikon
X
Spiralize as spaghetti, Fries or sautéed potato substitute
Shallots
X
X
Use sparingly
Spinach
X
 
Spring onion
X
 
Swedes
X
Use sparingly if at all
Sprouted beans
X
 
Sweet corn
X
 
Tomatoes
X
Use sparingly
Turnips
X
X
Better than swedes