What does the term “keto diet” mean?
The keto diet is a way of eating that involves cutting down on carbs and eating more fats. This helps your body burn stored fat for energy. It was first used for medical reasons and is known for being low in carbs and high in fats. The goal is to limit carb intake to around 20-50 grams per day, which puts your body in a state called ketosis. In ketosis, your body switches from using carbs as its main source of energy to using fat instead.
How does this occur?
By following a low-carb diet, typically consuming around 45-50 grams of carbohydrates per day, your body gradually depletes its glycogen stores, which serve as the immediate energy source. As the intake of carbohydrates decreases and the consumption of fats increases, the body enters a metabolic state known as ketosis.
Generally, a keto diet aims to limit carb intake to 50 grams each day, which means certain fruits and vegetables are restricted.
Keto-friendly fruits and vegetables
Fruits and veggies can be tricky on keto since the goal is to consume very few calories from carbs, around 5% of total calories. Knowing which fruits and vegetables can keep you in ketosis is important. In general, it’s advisable to focus more on vegetables than fruits, as fruits tend to have higher sugar content.
Here are some fruits that are good to consume while on the keto diet:
- Berries (strawberries, blueberries, blackberries, and raspberries)
- Star fruit
- Avocados
- Tomatoes
Some people find they can also consume watermelon in moderation while on keto. Avocados are considered the most effective keto fruit as they also help reduce cholesterol levels. Berries are a sweet-tasting option that reduces inflammation and provides nutrients and vitamins.
Keto friendly vegetables
When it comes to vegetables, they tend to have lower carbohydrate content than fruits due to their minimal sugar content. However, there are still some vegetables to avoid while on a low-carb diet.
A general rule is to stick to above-ground veggies, as they tend to be low in carbs and an excellent keto choice. Below-ground vegetables like potatoes and sweet potatoes are rich in carbs and should be avoided.
Here is a list of keto-friendly healthy veggies:
- Kale
- Spinach
- Cauliflower
- Zucchini
- Bok Choy
- Cucumber
- Celery
- Asparagus
- Green bell pepper
- Brussels sprouts
Vegetables are highly beneficial for the keto diet. These low-carb vegetables provide vitamins, minerals, nutrients, and fiber while offering various health benefits, including reduced cardiovascular disease and cancer risk.
In conclusion, it’s important to consider the carbohydrate and fiber content of each fruit and vegetable. While they are generally considered healthy and nutrient-filled foods, they are not all created equally. Fruits with added sweetness tend to have high sugar and carb values, so it’s best to stick to berries, tomatoes, and avocados. As a rule of thumb, focus on above-ground veggies and avoid underground ones like potatoes, as they are high in sugar and carbs.