That's how many vegetables the keto diet really contains! (2024)

Often you hear that in a ketogenic diet must be completely abandoned fruits and vegetables. Here is the proof to the contrary.

In a ketogenic diet, you lower the amount of carbohydrates to under 30 g (or under 15-20 g for stricter forms). However, with 3 meals per day, one meal can thus contain at least 5 g of carbohydrates. If you only eat fried eggs or a Bulletproof Coffee in the morning, you can happily consume 10 g of carbohydrates from vegetables in the remaining two meals.

Other foods also contain carbohydrates in small amounts, e.g. eggs and nuts as well as dairy products. At the beginning of a ketogenic diet, we recommend consuming rather less dairy products and getting the carbohydrates mainly from nutrient-rich vegetables. So you can easily consume 600-900 g of vegetables per day. You can safely do without dairy products if you cover your calcium requirements with calcium-rich vegetables such as kale, arugula or spinach. 100 g of kale contain almost twice as much calcium as 100 ml of milk.

Those who approach a ketogenic diet correctly eat even MORE vegetables than those on an average diet. Vegetables form the basis of every meal in the ketogenic diet, replacing potatoes, rice and pasta as “side dishes” for satiety. The result is a much higher variety of nutrients on the plate.

In this regard, a study was also published last year, which presents that a well composed LCHF diet (Low Carb High Fat), provides all the necessary micronutrients.

The table: This is how many vegetables you can really eat on keto

In the left column you can see different vegetables in alphabetical order. To the right, you can see how much (in grams) of that vegetable you can eat to reach 5 g or 10 g of carbohydrates.

For example, 833 g of mushrooms, 403 g of pak choi or 664 g of sauerkraut contain only 5 g of carbohydrates. Would you have thought that?

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Foto: shutterstock.com / Anna Shkuratova