What are the best keto vegetables to eat for weight loss? Well, if you’re trying to lose weight by eating keto-friendly foods, you’ll want to know that not all veggies are created equally.
Some vegetables are better to eat when trying to lose weight than others. In fact, some vegetables can actually work against you in the weight loss department.
Everyone knows they should eat a diet that is rich in vegetables and plant-based foods. Fruits and vegetables provide valuable nutrients and fiber that is important for good overall health.
However, most people in North America don’t eat enough fruit or vegetables. And that can be a problem for those people who are trying to lose weight.
Many people are turning to keto diets to help them with weight loss due to the fact that our society has a chronic problem with obesity and keto seems to offer viable results.
So, I wanted to have a further look to see what vegetables are actually the best to eat on a keto-based diet. Keep reading to learn what I discovered.
Disclaimer: The information on this website is not intended to be a substitution for the advice of a licensed, medical professional and is for informational purposes only.
Always consult with your doctor before changing your daily health routine, especially if you are taking medication or have a medical condition. Individual results may vary and these statements have not been evaluated by the FDA.
Best Keto Vegetables To Eat For Weight Loss
The best vegetables to eat on a keto diet are those that grow above ground, as they are lowest in carbohydrate value. Think: celery, tomatoes, mushrooms, spinach, broccoli, peppers, green beans, cabbage, eggplant and cucumber.
Keto Vegetables
Reducing carbs is key to making sure you stay in ketosis. This is the main principle behind losing weight with keto. This way, fat is burned for fuel 
instead of carbs.
Therefore, it is important to realize which vegetables are the lowest in carb value when you are on the keto diet.
People on a keto diet don’t typically tend to think of eating plates full of salad. Instead, they might be focused on eating a lot of fat and carefully selected proteins.
However, vegetables provide important macro-nutrients like fiber, antioxidants and vitamins, that contribute to maintaining overall health. They also help fill you up and keep you regular.
It is important to eat them not only for healthy reasons, but also to provide diversity to your diet.
When you have more flavors and textures, it will be easier to stick to this diet.
Related Article: What Is The Keto Diet For Beginners – How To Start Today
What Vegetables Can I Eat On The Keto Diet?
There’s an easy rule of thumb when considering the best keto vegetables for weight loss. If it grows above ground, it’s probably lower in carbs. Vegetables that grow below ground tend to be higher in carbs (starches) and are known as root vegetables.
The below list of vegetables counts as the most keto friendly you can eat. I have provided the net carbs based on a 100 gram (3.5 oz) serving:
What Vegetables Do Not Fit Into A Keto Diet?
That brings us to the list of vegetables that have a higher than 5g net carb count per 100 grams.
Therefore, this list contains vegetables that would not be optimal to eat if you are sticking to a strict keto diet, as they are higher in carb values.
- celeriac (6g net carbs)
- rutabaga (6g net carbs)
- carrot (7g net carbs)
- onion (8g net carbs)
- beetroot (8g net carbs)
- parsnip (13g net carbs)
- sweet potato (17g net carbs)
- potato (19g net carbs)
As you can see, there is quite a difference in the carb values between the listed vegetables. As a result, you may be thrown out of ketosis by eating these certain vegetables, depending on your carb intake for the day.
This would then make your keto efforts ineffective, as the goal is to stay in ketosis. However, eating a small portion as a topping on other keto foods might be alright (think of sprinkling green onions on as a flavor garnish).
Other vegetables that you would want to avoid on a keto diet would include: peas, corn and beans. They all contain high amounts of carbs due to their sugar/starch content.
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Recommendation: What Is The Custom Keto Diet – Weight Loss Solution?
Are Onions OK To Eat On A Keto Diet?
It is true that onions are of a higher carb value than other vegetables. It is recommended that you should try to avoid onions on keto as they can affect blood sugar levels and possibly increase cravings.
However, if used sparingly (say as a topping) they can be eaten as long as they don’t bump your daily carb intake out of ketosis. Onions offer many health benefits including lowering cholesterol levels and reducing inflammation in the body.
If you are on a very strict keto diet and you would like some alternatives, consider using leeks and garlic. This way you can still enjoy the flavor without worrying about too many carbs!
Are Carrots Considered A Keto Vegetable?
Carrots are not a vegetable that should be eaten on a keto diet due to their high sugar content.
A keto diet favors vegetables such as cauliflower, broccoli, green peppers, celery, and spinach.
From what I could discover, if you’re following the lifestyle of keto but still want to indulge in carrots, try roasting them in olive oil before eating them. Or try boiling them until soft, then mix them with butter or oil.
Are Tomatoes OK On Keto?
While technically a fruit and not a vegetable, tomatoes can be eaten on a keto diet. However, they should be eaten sparingly. Although they do contain a fair bit of sugar, they can be eaten in moderation on keto.
Limit your intake of tomatoes and definitely watch out for adding ketchup, as that contains extra sugars as well.
Other Guidelines For Best Keto Vegetables To Eat
We might tend to think that a vegetable is a vegetable. But if you are adhering to the keto diet, you know this is not true.
On a keto diet, the goal is to limit your carb intake. Many strict followers of this diet aim for around 20 net grams of carbs per day. Although I found from some medical websites that the value could be as much as 50 grams per day.
Either way, that’s not easily accomplished without knowing the carb values of the foods you eat.
Protein values for females tend to run around 40-50 grams per day while males can target 50-60 grams per day on a keto diet.
Fat amounts do not need to be limited while on a keto diet. This formula is what makes this diet so unique.
Vegetables are certainly healthy ingredients that should be eaten to maintain good health. However, some vegetables contain higher amounts of sugar and therefore will throw out your net carb values for the day.
You just cannot eat any vegetable you want if you are living the keto lifestyle. The best ones to eat will always be green, leafy, above ground veggies.
Final Thoughts On Best Keto Vegetables To Eat For Weight Loss
Keto diets are based around eating very low amounts of carbs with high amounts of fat and moderate protein intake. This is to force the body into a state of ketosis where burning fat for fuel becomes the method for weight loss.
Although vegetables contain many healthy nutrients and fiber, not all vegetables are suitable while on a keto diet. Some are too high in carbohydrates and will throw the body out of ketosis.
In the final analysis, you need ketosis in order for the keto diet to work. Therefore, you will need to check the carb values of your vegetables to make sure they don’t push your intake too high when paired with other carbs in your daily meals.
What are your favorite keto vegetables to eat for weight loss? Tell us below.
Thanks for sharing this helpful guide! Although I am not on a strict keto diet, I do on occasion eat meals that are considered keto. One such meal is fried cabbage, with sausage and onions. Onions are on your list of vegetables to avoid, so I will try your suggestion of using leeks. I will be referring to your list of keto-friendly vegetables if I ever decide to go strictly keto.
You are most welcome! Glad to hear you enjoyed the list. Your meal sounds easy and tasty…leeks are a super keto-friendly alternative to regular onions which can definitely be substituted. Thanks for commenting.