Keto Fruits and Vegetables: Taste the Rainbow
You’ve probably heard all about the benefits of eating rainbow fruits and vegetables. And this statement applies to a low-carb diet like keto, too. Read on to know which keto fruits and vegetables you should enjoy.
Jump to RecipeFruits, Vegetables, and the Keto Diet
The keto diet is a high-fat, low-carb diet designed to put your body into ketosis to burn fat for energy instead of carbs. So it’s no surprise that brightly-colored low-glycemic fruits and vegetables are an ideal addition to a keto lifestyle. Not only do they provide your body with a great dose of phytonutrients, but they also help fuel your body to keep you fuller longer. In general, look for options that are high in fiber but lower in sugar and starch. Here are some great options to consider.
Keto-Friendly Fruits
Avocados: What a fantastic heart-healthy source of potassium, folate, vitamin C, and vitamin K! Avocados are high-fiber low-carb fruits that are great for the digestive system as well. One 3.5 ounce serving of avocado consists of only 1.5 grams of net carbs, making it ideal for a keto lifestyle.
Lemons: These are ideal keto fruit, containing a high amount of vitamin C, potassium, and Vitamin B6. An average-sized lemon consists of just 4 grams of net carbs, so enjoy them while flavoring your seafood dishes and fresh lemon tea.
Berries: When you think of keto fruits, berries are probably at the top of your list. They’re sweet, high in fiber, and usually low in sugar, calories, and carbs, making them an ideal addition to your keto menu.
You can enjoy many of these low-carb fruits on a keto diet including strawberries, blueberries, and raspberries. Strawberries are high in vitamin C and low in carbs, and have great immunity-boosting properties. Blueberries, an all-around superfruit, are enriched with vitamin K, manganese, and vitamin C. They are rich in antioxidants and protect the body against inflammation, the aging process, and diseases. Raspberries are perhaps the healthiest berries for a ketogenic diet due to their high levels of antioxidants so that they can protect you against a lot of diseases and infections.
Enjoy this delicious keto berry salad recipe!
Keto Berry Salad
Ingredients
- 2 cups strawberries
- 1 1/2 cup blueberries
- 1 1/2 cup raspberries
- 1 cup blackberries
- 1 lemon
- mint leaves (to garnish)
Instructions
Keto Berry Salad
- Combine all berries in a large bowl.
- Squeeze lemon juice over the berries.
- Garnish with mint and enjoy!
Nutrition
Keto-Friendly Vegetables
When looking for keto-friendly vegetables, aim for leafy greens with many phytonutrients and low carbs. Green cruciferous vegetables are generally a great choice, as are
Spinach: This delicious green leafy vegetable is full of vitamin C, fiber, vitamin A, folate, and magnesium. Its light flavor makes it a delicious addition to a keto smoothie when you blend it with frozen berries, chia seeds, almond butter, and coconut milk.
Broccoli: This great nutrient-filled vegetable contains essential minerals and vitamins like potassium, zinc, beta carotene, vitamins B1, B3, B6, and B12. Enjoy it raw or sauteed with some olive oil or ghee.
Kale: Spinach’s heartier kale sister is another great nutrient-dense option for those sticking with a keto diet. For a delicious side dish, set your oven to 300 degrees Fahrenheit, put kale leaves on a lined baking sheet, and sprinkle with olive oil and salt. Roast the kale for about 15 minutes or until crispy.
Keto Fruits and Vegetables to Avoid
While all fruits and vegetables can provide nutritional benefits, not all are suitable for a keto diet. As a general rule, aim for low-glycemic fruits, like berries and non-starchy vegetables. Here are a few fruits and veggies that you might want to steer clear of on a keto diet, even though they’re all a great source of vitamins and nutrients.
- Apples
- Bananas
- Oranges
- Grapes
- Watermelon
- Peaches
- Plums
- Mangos
- Potatoes
- Sweet potatoes
- Beans
- Legumes
- Peas
- Corn
- Squash
The General Rules Keto Fruits and Vegetables
Always keep in mind that when you’re on a keto eating plan, you’ve got to minimize your net carbs, so these keto-friendly fruits and vegetables can provide a great addition to a keto eating plan. If you still need to get things moving, you might want to consider a fiber supplement for keto, too.
Which low-carb keto fruits and vegetables are you planning to add to your meal? Let us know in the comments or on your favorite family app!
