If you are new to the low carbohydrate
high fat (LCHF) or Ketogenic (Keto) lifestyle, I am going to
encourage you to do one thing for the first three or four months
until you have developed good eating habits, and that's follow the
'KISS' principle. Of course 'KISS' is normally an acronym for 'keep
it simple stupid', but I also like to think of it as meaning 'keto is
simple stupid'. Now, before anyone gets riled up, the point is that
following a keto “way of eating” (WOE) is really easy if you
purchase the correct foods and prepare them properly. My advice is
that you stay away from the LCHF and Keto dessert recipes as much as
possible as overeating of these so called “fat bombs” and other
low carb treats can blow you right out of ketosis. Once you have the
basics of the Keto lifestyle down and have been doing it for several
months, then slowly start adding some “treats” to your eating
plan.
In my two previous articles on this
subject, I talked about strategies you can use to help stretch your
food dollars when you embark on a low carbohydrate high fat (LCHF) or
Ketogenic (Keto) lifestyle. While it might cost a little more to eat
LCHF and Keto due to the increased amount of fresh protein, dairy, seafood and vegetable
sources, money should not be your biggest hurdle, most people fail
because they purchase the wrong foods, or do not prepare enough ready
meals during the week for those hectic days. Now that you know where to buy food and how to
store it, let's examine what to buy in order to help you meet your
weight loss goals. BTW, If you haven't read my previous article
'Money Saving LCHF and Keto Strategies', you can find it by following
this link.
I mentioned earlier that Keto is
simple, well it is, you have only one goal, and that is to keep your
total carbohydrate intake less than 20 grams per day for a strict
LCHF diet, or 50 grams per day for a moderate LCHF diet. Sounds hard
right? Well actually it is pretty simple, and I am going to show you
how to accomplish this goal without breaking the bank and help you to
stay “keto strong”. Let's face it if you do not have LCHF and
Keto friendly foods in your home, then you are destined to fail, and
no ones wants that. So, in this article we are going to look at some
of the basic types of vegetables that you should be growing and or
looking for on sale when eating LCHF and Keto.
Choosing The Right Vegetables
I have seen the following questions
many times on LCHF and Ketogenic forums and Facebook groups “So I
can eat all the vegetables I want right?” or “Vegetables are
great for keto right?”. Well no, and yes. While vegetables are an
essential part of a LCHF and Keto WOE, they do contain carbohydrates,
and while the majority of the carbohydrates from your diet should
come from vegetables, not all veggies are created equal. In fact,
some vegetables contain a large amount of carbohydrates and this
small, but important fact can derail your LCHF / Keto WOE.
When it comes to carbohydrate content,
the one thing you should keep in mind is that in general vegetables
that grow above the ground have fewer carbohydrates than those grown
underground (aka root vegetables). If you are on a moderate LCHF /
Keto diet (50 grams or less per day), then you can generally eat all
of the above ground vegetables you wish, but if you are on a strict
LCHF / Keto diet (20 grams or less per day) then you have to be more
selective. So let's take a look at the most common vegetables
available for LCHF / Keto eaters.
Dark Green Leafy Vegetables –
I put this classification of veggies in a separate category because
dark green leafy vegetables are an excellent way to get fiber,
nutrients (folate, cartenoids), minerals (iron, and calcium), and
vitamins (C, and K) as well as cancer fighting antioxidants into your
diet. For the LCHF / Ketogenic eater with a minimal carbohydrate
footprint. Like many who have embarked on this WOE, we prefer to get
our dark leafy green veggies in salads although there are a variety
of different ways they can be prepared. In fact, on the days that I
work (3 to 4 days a week) I eat a chef salad for dinner. The
following nutritional data is for raw, uncooked leafy vegetables, In
this article, I have included both volume (1 cup serving) and weight
based (100 gram serving) nutritional information for your
convenience. Adjust the portion size as necessary, for your WOE, but I needed a standard in which to compare vegetables. Note that for some vegetables the carbohydrate is higher for the weight based portion versus the volume based potion, and some are the same. It just depends on the vegetable being compared.
Arugula
Per 1 Cup Serving: Calories – 6,
protein 0.6 grams, fat 0.2 grams, carbohydrates 0.4 grams
Per 100 gram Serving: Calories – 30,
protein 3 grams, fat 1 grams, carbohydrates 2 grams
Bok Choy (Shredded)
Per 1 Cup Serving: Calories – 9,
protein 1.1 grams, fat 0.1 grams, carbohydrates 0.8 grams
Per 100 gram Serving: Calories – 13,
protein 1.5 grams, fat 0.2 grams, carbohydrates 1.2 grams
Collard Greens
Per 1 Cup Serving: Calories – 11,
protein 1.1 grams, fat 0.2 grams, carbohydrates 0.6 grams
Per 100 gram Serving: Calories – 33,
protein 3.3 grams, fat 0.6 grams, carbohydrates 1.8 grams
Kale
Per 1 Cup Serving: Calories – 33,
protein 2.9 grams, fat 0.6 grams, carbohydrates 5.4 grams
Per 100 gram Serving: Calories – 44,
protein 3.86 grams, fat 0.8 grams, carbohydrates 7.18 grams
Leaf Lettuce (Green, Red, Romaine, and
Iceberg)
Per 1 Cup Serving: Calories – 5,
protein 0.49 grams, fat 0.05 grams, carbohydrates 0.5 grams
Per 100 gram Serving: Calories – 15,
protein 1.36 grams, fat 0.15 grams, carbohydrates 1.43 grams
Mustard Greens
Per 1 Cup Serving: Calories – 15,
protein 1.6 grams, fat 0.2 grams, carbohydrates 0.8 grams
Per 100 gram Serving: Calories – 30,
protein 3.2 grams, fat 0.6 grams, carbohydrates 1.6 grams
Napa Cabbage
Per 1 Cup Serving: Calories – 13,
protein 1.2 grams, fat 0.2 grams, carbohydrates 1.2 grams
Per 100 gram Serving: Calories – 12,
protein 1.1 grams, fat 0.2 grams, carbohydrates 1.1 grams
Spinach
Per 1 Cup Serving: Calories – 7,
protein 0.9 grams, fat 0.1 grams, carbohydrates 0.4 grams
Per 100 gram Serving: Calories – 22,
protein 2.9 grams, fat 0.4 grams, carbohydrates 1.5 grams
Swiss Chard
Per 1 Cup Serving: Calories – 7,
protein 0.6 grams, fat 0.1 grams, carbohydrates 0.7 grams
Per 100 gram Serving: Calories – 21,
protein 1.8 grams, fat 0.3 grams, carbohydrates 2.1 grams
Veggies That Grow Above The Ground –
In addition to leafy green vegetables, most vegetables that grow
above the ground are preferred over vegetables that grow below the
ground (root vegetables), and even some vegetables that grow above
the ground contain quite a bit more carbohydrates than others,
especially those that contain natural sugars. This is where some
people unknowingly get tripped up as they assume that all vegetables
that grow above ground are safe to eat when on a LCHF / Ketogenic
WOE. If you are on a strict LCHF / Keto WOE, then you really need to
examine the individual carbohydrate count of the type and amount of
vegetables that you add to your eating program or you can quickly
blow yourself out of ketosis.
Asparagus
Per 1 Cup Serving: Calories – 27,
protein 2.9 grams, fat 0.16 grams, carbohydrates 2.4 grams
Per 100 gram Serving: Calories – 20,
protein 2.2 grams, fat 0.12 grams, carbohydrates 1.8 grams
Avocado (Sliced)
Per 1 Cup Serving: Calories – 234,
protein 2.9 grams, fat 21 grams, carbohydrates 2 grams
Per 100 gram Serving: Calories – 160,
protein 2 grams, fat 15 grams, carbohydrates 2 grams
Bell Peppers (Sliced)
Per 1 Cup Serving: Calories – 28,
protein 0.8 grams, fat 0.2 grams, carbohydrates 2.7 grams
Per 100 gram Serving: Calories – 20,
protein 0.9 grams, fat 0.2 grams, carbohydrates 2.9 grams
Brussel Sprouts
Per 1 Cup Serving: Calories – 38,
protein 3 grams, fat 0.3 grams, carbohydrates 4.7 grams
Per 100 gram Serving: Calories – 43,
protein 3.4 grams, fat 0.3 grams, carbohydrates 5.2 grams
Broccoli (Chopped or diced)
Per 1 Cup Serving: Calories – 30,
protein 2.4 grams, fat 0.4 grams, carbohydrates 3.6 grams
Per 100 gram Serving: Calories – 34,
protein 2.8 grams, fat 0.4 grams, carbohydrates 4.4 grams
Cabbage (Shredded)
Per 1 Cup Serving: Calories – 17,
protein 0.9 grams, fat 0.1 grams, carbohydrates 2.3 grams
Per 100 gram Serving: Calories – 22,
protein 1.17 grams, fat 0.13 grams, carbohydrates 3 grams
Cauliflower
Per 1 Cup Serving: Calories – 27,
protein 2.1 grams, fat 0.3 grams, carbohydrates 2.9 grams
Per 100 gram Serving: Calories – 27,
protein 2.1 grams, fat 0.3 grams, carbohydrates 2.9 grams
Celery
Per 1 Cup Serving: Calories – 16,
protein 0.7 grams, fat 0.2 grams, carbohydrates 1.4 grams
Per 100 gram Serving: Calories – 16,
protein 0.7 grams, fat 0.2 grams, carbohydrates 1.4 grams
Cucumber
Per 1 Cup Serving: Calories – 16,
protein 0.6 grams, fat 0.2 grams, carbohydrates 3.2 grams
Per 100 gram Serving: Calories – 16,
protein 0.6 grams, fat 0.2 grams, carbohydrates 3.2 grams
Green Beans
Per 1 Cup Serving: Calories – 31,
protein 1.8 grams, fat 0.1 grams, carbohydrates 3.6 grams
Per 100 gram Serving: Calories – 31,
protein 1.8 grams, fat 0.1 grams, carbohydrates 3.6 grams
Mushrooms, White (Sliced or Pieces)
Per 1 Cup Serving: Calories – 16,
protein 2.2 grams, fat 0.2 grams, carbohydrates 1.4 grams
Per 100 gram Serving: Calories – 22,
protein 3.1 grams, fat 0.3 grams, carbohydrates 2.3 grams
Olives, All Varities (Whole)
Per 1 Cup Serving: Calories – 160,
protein 1.6 grams, fat 14.4 grams, carbohydrates 3.2 grams
Per 100 gram Serving: Calories – 115,
protein 0.8 grams, fat 11 grams, carbohydrates 2.8 grams
Patty Pan Squash (Cubed or sliced)
Per 1 Cup Serving: Calories – 23,
protein 1.6 grams, fat 0.3 grams, carbohydrates 3.4 grams
Per 100 gram Serving: Calories – 18,
protein 1.2 grams, fat 0.2 grams, carbohydrates 2.6 grams
Spaghetti Squash
Per 1 Cup Serving: Calories – 31,
protein 0.6 grams, fat 0.6 grams, carbohydrates 5.5 grams
Per 100 gram Serving: Calories – 31,
protein 0.6 grams, fat 0.6 grams, carbohydrates 5.5 grams
Summer Squash (aka Yellow), (sliced)
Per 1 Cup Serving: Calories – 19,
protein 1.4 grams, fat 0.2 grams, carbohydrates 2.6 grams
Per 100 gram Serving: Calories – 16,
protein 1.2 grams, fat 0.2 grams, carbohydrates 2.3 grams
Tomatoes (Chopped or sliced)
Per 1 Cup Serving: Calories – 32,
protein 1.6 grams, fat 0.4 grams, carbohydrates 4.8 grams
Per 100 gram Serving: Calories – 18,
protein 0.9 grams, fat 0.2 grams, carbohydrates 2.7 grams
Zucchini
Per 1 Cup Serving: Calories – 19,
protein 1.4 grams, fat 0.4 grams, carbohydrates 2.4 grams
Per 100 gram Serving: Calories – 17,
protein 1.2 grams, fat 0.3 grams, carbohydrates 2.1 grams
Although they fall into the category of
vegetables that grow above the ground, the following vegetables
should be consumed sparingly due to their high carbohydrate content.
I have included these vegetables because they are a popular part of
the American diet, but due to their high carbohydrate content it is
best to avoid adding these vegetables to your diet on a regular
basis. If you want to eat them then it is important to plan ahead so
that you can make adjusts to the rest of the carbs you are going to
be consuming that day in order to stay under your carbohydrate goal.
Butternut Squash (Cubbed)
Per 1 Cup Serving: Calories – 63,
protein 1.4 grams, fat 0.1 grams, carbohydrates 13.2 grams
Per 100 gram Serving: Calories – 45,
protein 1 grams, fat 0.1 grams, carbohydrates 10 grams
Corn (Kernels)
Per 1 Cup Serving: Calories – 132,
protein 4.96 grams, fat 1.82 grams, carbohydrates 25 grams
Per 100 gram Serving: Calories – 86,
protein 3.22 grams, fat 1.18 grams, carbohydrates 16.5 grams
Green Peas (English, Sweet)
Per 1 Cup Serving: Calories – 118,
protein 8 grams, fat 0.6 grams, carbohydrates 14 grams
Per 100 gram Serving: Calories – 81,
protein 5 grams, fat 0.4 grams, carbohydrates 9 grams
Per 1 Cup Serving: Calories – 000,
protein 0 grams, fat 0 grams, carbohydrates 0 grams
Per 100 gram Serving: Calories – 000,
protein 0 grams, fat 0 grams, carbohydrates 0 grams
Veggies That Grow Below The Ground
– These are the vegetables that usually have a higher concentration
of carbohydrates (related to starch and sugars) than those grown
above the ground. That is not to say that they should be totally
avoided when on a LCHF / Keto WOE, you simply need to make the
necessary adjustments when planning your meals to keep your total
carbohydrates below your daily goal. Remember the lower your
carbohydrate restriction, the more care you must take when adding
root vegetables to your eating plan. Not listed are starchy
vegetables that should be avoided as they simply have to much starch
or natural sugars, these include: dried beans (pinto, kidney, black,
garbanzo, navy, lima, etc...) and dried peas (black-eyed, purple
hull, split, crowder, zipper, cow etc...), potatoes (all varaties),
sweet potatoes (all vararities), acron squash, and pumpkin to name a
few.
Beets
Per 1 Cup Serving: Calories – 59,
protein 2.2 grams, fat 0.2 grams, carbohydrates 9.2 grams
Per 100 gram Serving: Calories – 43,
protein 1.6 grams, fat 0.2 grams, carbohydrates 7.2 grams
Carrotts (Strips or Slices)
Per 1 Cup Serving: Calories – 50,
protein 1.1 grams, fat 0.3 grams, carbohydrates 8.6 grams
Per 100 gram Serving: Calories – 41,
protein 0.9 grams, fat 0.2 grams, carbohydrates 7.2 grams
Onions (Sliced)
Per 1 Cup Serving: Calories – 48,
protein 1.3 grams, fat 0.1 grams, carbohydrates 9 grams
Per 100 gram Serving: Calories – 40,
protein 1.1 grams, fat 0.1 grams, carbohydrates 7.3 grams
Radish (Sliced)
Per 1 Cup Serving: Calories – 18,
protein 0.8 grams, fat 0.2 grams, carbohydrates 2.2 grams
Per 100 gram Serving: Calories – 16,
protein 0.7 grams, fat 0.1 grams, carbohydrates 1.8 grams
Turnips (Cubed)
Per 1 Cup Serving: Calories – 36,
protein 1.2 grams, fat 0.1 grams, carbohydrates 5.7 grams
Per 100 gram Serving: Calories – 28,
protein 0.9 grams, fat 0.1 grams, carbohydrates 4.2 grams
Veggies: Fresh, Frozen, or Canned
Obviously, one of the best options for
adding fresh vegetables into your diet is to grow your own. Having a
small to moderate size garden is an excellent way to stretch your
food dollars. Each year we have a pretty substantial garden, this
year it was destroyed by a hurricane on April 29th so we
are having to rely on purchasing the vegetables we like from our
local supermarket. Even if you have the time and the space for a
garden, sometimes it is simply cheaper to purchase those vegetables
that you use quite frequently from your local supermarket, especially
if you are a savvy shopper and purchase them on sale.
Many believe that purely from a
nutrient standpoint, fresh vegetables are a better choice than
canned, or frozen vegetables, but this may not always be the case.
According to 'About The Buzz' “The nutrient content of canned and
frozen fruits and vegetables is comparable to fresh and, in some
cases, it may be higher than fresh. Produce to be canned or frozen is
processed immediately after harvesting, so nutrient losses after
picking are minimal. The canning or freezing process may cause some
loss of nutrients which can vary by nutrient.” The University of
Minnesota concluded in their study of nutrient loses in fresh versus
frozen and canned vegetables “once canned veggies go through the
necessary heating process to be packaged, about one-third to one-half
of vitamins A, C, thiamine and riboflavin are lost. And about 5 to 20
percent of vitamins are removed after each year, depending on just
how you’re storing the vegetables. So if you compare the
nutritional value that’s lost between canned and fresh vegetables,
the numbers are pretty even, which proves the difference between the
two types of veggies are very small.”
So when it comes to vegetables, my
advice is to eat what you have available or what you can afford.
After all, if you adhere to the concept that you must only eat fresh
vegetables, but you cannot afford to purchase such for your family,
or they are not readily available then both your WOE and your family
will suffer. While fresh vegetables still may be preferred by many
consumers, it should not be a “fresh or nothing” option when it
comes to preparing and eating vegetables.
Conclusion
So as you can see there is a wide
variety of vegetables that are available to you when you are on a
LCHF / Ketogenic diet, but care must be taken as not all vegetables
are keto friendly. The stricter your carbohydrate allowance, the more
care needs to be taken when adding any of the starchy vegetables to
your diet. This is where meal planning really becomes an important
part of your LCHF / Keto eating regimen. If you do not take the time
to plan your meals ahead of time, you may find that over time you
slowly begin to develop bad eating choices without even knowing it.
I am sure there are a lot of veggies that are LCHF / Keto friendly
that are not listed in this article, what I have tried to include are
the most commonly consumed as well as our favorites. As for those that
got left behind, there is always next time.
So while my research may indicate that
there is little or minimal nutritional difference between fresh,
frozen or canned vegetables, my preference is still to eat fresh
first, then frozen and lastly canned. In fact, we generally try and
grow as much fresh vegetables as we can, but this year is a total
loss. As always, we ask that if you find the information in this
article informative and enjoyable, that you share it this post with
your friends. Don't forget to send us a friend request on our
Facebook page 'CulinaryyouLCHF',
and/or add us to your circle of friends on Google+
CulinaryyoU.
Similar Articles On Our Blog:
References:
About The Buzz: Frozen And Canned
Fruits And Vegetables VS Fresh, Accessed June 12, 2017.
Jennings, Kerr-Ann, M.S., R.D. Fresh
vs. Canned vs. Frozen: What's the Best Produce to Buy? Food Network's
Healthy Eats. April 1, 2016
Nelson, Daryl, Fresh, Frozen and Canned
Vegetables: Is There Really A Difference in Nutrient Levels, Consumer
Affairs. September 29, 2012.
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