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Vegetables To Try For A Keto Diet

The Eatwell Guide recommends eating 5 fruit or vegetables a day in order to have a healthy, balanced diet. When an individual decides they want to follow a particular diet plan, incorporating fruit and veg might not be at the forefront of the plan, which can reduce consumption of vital nutrients and vitamins. Let’s explore what it is and vegetables for a keto diet.  

What is A Keto Diet? 

Keto is a shortened term for the ketogenic diet and is not a very new concept. The diet has been around since the 1920s (initially introduced for epilepsy treatment) but the elements of the diet have been around long before then.  

The keto diet focuses on increasing fat content to replace carbohydrates in the aim to speed up the metabolic (fat-burning) process. As a result of the body not having energy from carbs consumed, it instead burns ketones, which is a chemical produced by your liver when it breaks down fats. The body state is also known as ketosis. This diet plan will typically involve the following percentage makeup, according to food insight:

  • 5% Carbs 
  • 20% protein 
  • 75% fats 

This will make it hard to make room for vital food sources such as fruit and veg. 

Why Do People Choose A Keto Diet? 

There are a few reasons that individuals would opt for a keto diet over other plans. These include: 

  • Can kick-start weight loss: reducing carbohydrate intake means body fat is burned as an alternative. 
  • Thought to manage type 2 diabetes: again, reducing carbohydrate intake may be a way to manage blood sugar. 
  • Improve focus: balancing blood sugars often helps reduce brain fog and improve mental performance. 
  • Other health conditions: epilepsy, high cholesterol and high blood pressure could be helped with a keto diet. 
  • Help manage appetite: eating high-fat foods means often people don’t feel like they’re cutting anything out of their diet and continue to feel full. This can make the plan more appealing. 

It is important before you begin any new diet plans (particularly if you have existing health conditions) to consult a doctor before doing so. A keto diet or others may not be suitable and could put you at risk. 

Cons Of The Keto Diet 

There are also many cons to following the keto diet plan. These include the following: 

  • Often, fruit and vegetables are forgotten about, which can have detrimental effects on nutrition. 
  • As fruit & veg are linked with many benefits such as lowering chronic disease, removing these and increasing red meat may put people at higher risk or cardiovascular disease and others. 
  • Not recommended long term (lack of studies to know the full extent) as it can have serious health concerns such as osteoporosis and liver disease.
  • It is hard to follow because of the nutritional percentage makeup explained. This can lead to low self-esteem or disordered eating. 

How To Incorporate Vegetables Into The Diet 

You can, however, still eat fruit and veg in your diet if you are focusing on keto. Leafy green vegetables are often low in carbs which can help you stick to the nutritional percentages. 

List of Keto Diet Vegetables 

  • Asparagus
  • Broccoli 
  • Brussels sprouts 
  • Cabbage 
  • Cauliflower
  • Celery 
  • Cucumbers 
  • Eggplant (or Aubergine)
  • Green Beans
  • Green Olives 
  • Kale 
  • Lettuce
  • Mushrooms 
  • Peppers 
  • Radishes
  • Spinach
  • Watercress 
  • Zucchini 

There are also vegetables that you should avoid if reducing carbohydrates is the goal. These are often sweet tasting or starchy, including: 

  • Artichoke 
  • Beetroot Butternut Squash 
  • Celeriac
  • Onions 
  • Parsnips 
  • Peas 
  • Potato or Sweet Potato
  • Sweetcorn/ Corn 
  • Yam 

Are Fruits Also Suitable For A Keto Diet? 

Similar to vegetables, there are fruits that you can also include to reach your 5-a-day goal. See if you can include some of the following: 

  • Berries (blackberries, raspberries and strawberries)
  • Cherries 
  • Kiwi 
  • Lemons 
  • Peaches 
  • Plums
  • Watermelon 

Final Thoughts  

This article was provided to inform and you should always consult a GP or health practitioner if you want to follow a keto diet, as it can have both short and long-term health effects. If you are following the keto diet, incorporating fruit and vegetables that are low in carbs is achievable and following the guidance for diet balance will help get the nutrients your body needs to stay healthy and reap the benefits of healthy food

Customisable Fruit & Veg Orders With MGB  

Here at Marvellous Greens & Beans, we have a fully customisable fruit and veg box service to give our customers the options to add and remove the produce they want. Being able to build to your veg box or fruit box with UK-wide delivery reduces wastage, helps incorporate the foods into your diet and also is flexible to work around your household. Contact us online or call us on 0203 633 9822 for help with our services.  


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