Is Celery Good for You on Keto Diet
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When you picture the keto diet, a pile of fresh veggies likely doesn't come to mind. That's fair...keto typically gets represented by its main food group: fat. But in order to ensure that your body gets ~all~ the nutrients it needs, you want to mix some low-carb, keto vegetables into your diet, too.
No matter what kind of diet you're on, chowing down on a nice daily dose of vegetables is a surefire way to improve your health—via vitamins, fiber, antioxidants, and more. But of course, not all vegetables are created equal (that would be too easy). Some are actually pretty high in carbs. So before getting into the best vegetables to eat when you're on a keto diet, here's what you should avoid or eat in moderation.
What vegetables don't fit into a keto diet?
The following veggies and legumes are high in carbs, which means that eating them could push you over your carb allotment for the day and take you out of ketosis, making the keto diet ineffective. That being said, enjoying a small portion of any of these foods occasionally is totally ok (think: topping a dish with a few chopped onions for flavor).
- Peas
- Beans
- Corn
- Carrots
- Potatoes
- Sweet potatoes
- Parsnip
- Onion
- Beetroot
- Rutabaga
- Celeriac
Ok, now that that's out of the way, there are plenty of low-carb veggies out there that can be a great addition to any keto diet. A good rule of thumb to follow: If the edible part of the veggies grows above ground and it's mostly green and leafy, it's very likely a safe choice for the keto diet. Most vegetables that grow underground have a higher carb content, and those that are green and leafy tend to have a lower carb count and pack more nutrients per calorie anyway. A few fruits that often masquerade as vegetables (looking at you avocados, tomatoes, and olives) are also great produce to eat on a keto diet (the avos and olives can help contribute to your daily healthy fat intake too).
So next time you're getting ready to head to the grocery to stock up for your weekly meal prep, peep this list of the best keto vegetables. These guys are not only low-carb, they're also versatile and tasty. Add them to your regular rotation to help keep your keto diet as nutritious as possible—and to balance out all that bacon and butter. (You know you're not losing those fats anytime soon....)
1 Green Beans
This veggie is an awesome source of magnesium and calcium. And it's also a low-carb, keto-friendly vegetable option. One cup of fresh green beans has 7 grams of carbs, per the USDA. Sauteé a bunch up in lemon and olive oil (you know you need the fat).
2 Cauliflower
ICYMI, cauliflower is the new (old) "It"-veggie substitute for high-carb foods. From cauliflower rice to cauli-tots to pizza crust, it's the low-carb swap any keto girl loves. And one cup has just 5ish grams of carbs.
3 Brussels sprouts
These bulbous veggies are packed with potassium and iron. And they're low-carb, too: One cup has under 8 grams of carbs. so slightly higher than some, but so filling, they're worth it. Roast them with another keto favorite: bacon.
4 Watercress
This superfood has a deliciously peppery taste, making it next-level for salads. It also contains less than a half gram of carbs per cup, according to the USDA, so you can really go to town on this green.
5 Celery
Celery's got just one gram of carbs per stalk, which definitely makes it keto-friendly.
Celery also contains a solid amount of folate, potassium, and vitamin C, and has a decent amount of water in it, so you're basically hydrating yourself while you eat.
6 Arugula
This peppery green is an amazing source of folate and potassium. And it is seriously low-carb: One cup only has less than 1 gram of carbs. Bored of salad? Add some to your morning omelet, or throw it into a keto-friendly wrap with meat and cheese for a little zing.
7 Broccoli rabe
This cruciferous keto-friendly veggie has one gram of carbs per cup. It's also packed with calcium, folate, and iron, to deliver all kinds of nutrients in every bite. Try roasting or throwing into a skillet with olive oil, salt, pepper, and some red chili flakes for heat.
8 Broccoli
Like its little sister broccoli rabe, the OG stalks (which are much less bitter-tasting) are an amazing source of fiber and vitamins K and C. And bonus, broccoli is pretty high in protein, too, with almost 3 grams per cup—all while maintaining its keto-veggie status. One cup has 6 grams of carbs.
9 Cabbage
Cabbage is kinda like a giant Brussels sprout, offering a super-refreshing crunch to any dish. It's loaded with antioxidants and vitamins like beta-carotene and vitamin C, and one cup has only 5 grams of carbs, per the USDA. So grab a head and chop it up to make a yummy salad or casserole.
10 Bok choy
Bok choy is delicious in any kind of pan-Asian dish you can dream up, and it adds a nice kick to salads. Oh, and it's just one and a half grams of carbs per cup. That's nothing to bok at! (Sorry, had to.)
11 Eggplant
Ooh, talk about a low-carb beauty: This pretty purple veggie is totally keto-tastic, clocking in at just under 5 grams of carbs per cup. Plus, it's high in fiber and nutrients like manganese and potassium. Try it in a delish eggplant parm or lasagna (in place of noodles, obvs).
12 Spinach
This mild green is super versatile—you can chop it up and have it in salads, cook it with garlic and serve it alongside steak, or throw a handful into whatever it is you're making (even a keto smoothie).
Spinach has just one gram of carbs per cup of raw leaves but it's rich in nutrients: carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium—it's all there, folks.
13 Cucumber
Cukes are loaded with water and soluble fiber, and are super low-calorie (one cup only has about 15 calories). And of course, they're low-carb to boot: One cup of sliced cucumbers has under 3 grams of carbs, so crunch with abandon.
14 Bell peppers
Taste the rainbow, amirite? Bell peppers are not only gorgeous and bright, but they also have so many amazing health benefits. They're great sources of vitamin C, K, and potassium, and with about 7 grams of carbs per cup, they make for a great low-carb veggie addition to keto tacos and stir-fry.
15 Kale
Kale ain't going anywhere. This leafy green is just too good for you. The low-carb veggie is high in vitamin K and antioxidants, and is also packed with protein (for a vegetable)—it has almost 3 grams per cup. And it is super low-carb, with less than 1 gram of carbs per cup. Try making some kale chips in the oven, chop the leaves up for a salad, or stir it into soup (bone broth, anyone?).
16 Mushrooms
Mushrooms are a tasty addition to any dish, and they pack just a little more than three grams of carbs per cup. They're also great sources of B vitamins, selenium, potassium, copper, fiber, and protein.
17 Asparagus
Asparagus pops up a lot in keto recipes and, at about half a gram of carbs per stalk, it's easy to see why. Asparagus is also a great source of fiber, folate, vitamins A, C, E and K, and chromium.
18 Swiss chard
This veggie has a unique taste, and it's just a little more than one gram of carbs per cup. It's packed with nutrients like vitamins K, A, and C, and is a solid source of magnesium, potassium, iron, and dietary fiber.
19 Zucchini
While zucchini noodles are huge in the keto world, there are still some carbs in this veg: six grams per medium zucchini, to be exact.
Still, zucchini has a good amount of potassium and vitamin C, making it a good veggie to have in the mix.
20 Radishes
A cup of these little veggies (which is a lot for radishes) has four grams of carbs, making them a great add-on. Add a few slices to a salad or over your steak to add a little spice to your meal.
Korin Miller Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men's Health, Women's Health, Self, Glamour, and more.
Emily Shiffer Emily Shiffer is a former digital web producer for Men's Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness.
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Is Celery Good for You on Keto Diet
Source: https://www.womenshealthmag.com/weight-loss/g25656443/keto-vegetables/