Keto Fruits and Veggies (Allowed)

Keto Fruits and Veggies (Allowed)


A list of healthy keto fruits and vegetables.
Nowadays many people are looking to lose weight
and get healthy.
You can do this by eating low carb and low
sugar foods, or by following the ketogenic
diet.
Keto allows you to eat 20-30g of net carbs
per day maximum.
In today’s video we will share with you a
list of the top 20 healthy fruits and vegetables
which contain very low carbs and sugars.
Eating these in the place of junk food will
bring in lots of nutrients to your body and
allow it to heal naturally.
Let’s take a look at some of these foods.
1.
Kale
Kale is one of the most nutrient dense superfoods
on the planet.
This is a leafy green vegetable which helps
to lower inflammation and provide energy and
nutrients.
It contains no carbs only healthy forms of
fibre, and is unlimited on keto.
2.
Blackberries
All fruits contain a small amount of sugars,
however berries contain the lowest amount.
Blackberries contain pigments which help in
healing the body, and sharpening the brain.
3.
Avocados
Avocados are rich in natural fats and potassium.
These work together to reduce sugar cravings
and the desire for sweet foods.
They are also rich in natural vitamins which
reduce inflammation in the body.
4.
Lemons
Freshly squeezed lemon juice is unlimited
on the keto diet, and helps with digestion.
This strengthens the stomach and puts your
body into a deeper state of ketosis.
It’s Vitamin C also supercharges the immune
system.
5.
Cauliflower
This healthy vegetable is well known for its
anti-inflammatory effects due to its concentration
of antioxidants.
It contains two groups of antioxidants which
have been scientifically shown to slow the
growth of cancer cells.
6.
Strawberries
Half a cup of strawberries contains only 3.5g
of net carbs.
These can be easily fit into your daily allowance.
These red berries contain natural compounds
that control blood sugar levels and reduce
the need for insulin.
7.
Coconuts
These contain medium-chain fatty acids which
the body can use to make ketones quickly.
Coconuts make an excellent energy source,
with 1/2 a cup containing only 2.5g of net
carbs.
Coconut oil is very popular for cooking with
whilst on keto.
8.
Rhubarb
This is a delicious sweet vegetable which
can be eaten raw, baked or in smoothies.
It contains 1.7g net carbs in 1/2 cup and
is an excellent source of trace minerals and
potassium.
9.
Broccoli
Broccoli is one of the world’s favourite green
cruciferous vegetables.
It is rich in Vitamins K and C. These vitamins
help the body to create collagen for excellent
skin, hair, nails and eyes.
10.
Starfruit
This is an excellent fruit when you have a
craving for sweet foods.
1/2 cup of cubed star fruit contains 2.6g
of net carbs.
It has lots of Vitamin C for supporting a
healthy immune system and strengthening the
bones.
11.
Beet Tops
The leaves that grow on top of beets are one
of the healthiest cruciferous vegetables.
1 cup contains 1300mg of potassium, one of
the most important minerals for the human
body.
12.
Cantaloupe
This healthy fruit can be eaten in small quantities.
1/2 cup contains 5.8g of net carbs, so you
can easily fit this into your daily allowance.
13.
Limes
Lime juice is wonderful to use in keto puddings
as a flavouring and has the same health benefits
as lemons.
We recommend adding this to salad dressings
or water infusions.
As you can see there are many fruits and vegetables
that you can consume on a keto diet.
Most leafy green (cruciferous) vegetables
can be eaten without concern, and contain
the highest amount of plant based nutrients.
These should be eaten raw, or lightly steamed,
as once they are heated they lose some of
their nutrients.
We also recommend eating lots of watercress,
bok choy, spinach, swiss chard, mustard greens
and arugula.
The fructose sugar in sweet fruits can promote
an insulin response which slows down weight
loss.
So be careful not to over exceed your daily
carb limit on fruit.
To learn more about nutrition, keto and healthy
foods, please see our other videos.

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I wish you great health, wealth and happiness.


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