16 Foods to Eat on a Ketogenic Diet to Lose Weight Tremendously

  1. Low-Carb Vegetables

Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.

Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.

Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.

Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.

The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts.

Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage.

What’s more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk.

Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.

SUMMARY:

The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.

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