In the ketogenic diet, we consume very few carbohydrates, and to optimize ketosis and adaptation, we try to stay at less than 20g of carbohydrates per day. These 20g will mainly be from vegetables, which are a family of foods that are high in protein, but low in carbohydrates.
In theory, almost all vegetables can be eaten, with the exception of certain squashes (butternut, pumpkin, parsnip), or tubers (carrot, beet), which are too high in sugar.
But among all the other vegetables, some are more interesting than others, especially for the adaptation phase. Therefore, I will review them for you!
When starting the ketogenic diet, it can be difficult to get started. The liver still has difficulty digesting all the fats. Sometimes it can also be clogged for a number of reasons (poor diet, pollution, estrogen dominance, etc.) To ease ketosis and adaptation, it is useful to eat vegetables with certain detoxifying qualities:
- Cruciferes: The cruciferous family. It includes all the types of cabbage, in particular broccoli and cauliflower, but also romanesco cabbage, Chinese cabbage, kohlrabi, red cabbage, green cabbage, brussels sprouts. Cruciferous vegetables contain fibers capable of capturing toxins from the liver and facilitating their evacuation from the body. They are particularly useful for evacuating xenoestrogens, or other toxic substances accumulated in the liver. In addition, cauliflower and broccoli are very low in oxalate!
- The radishes: The black radish is well known for its draining effects on the liver. This is true, but other radishes are also very interesting: pink, red, blue or daikon radishes, they are all low in carbohydrates, and improve the efficiency of the liver system.
- Asparagus and artichal: They contain prebiotic fibers that are particularly beneficial to the bacteria in the intestine. Indeed, the microbiota can sometimes be disturbed by the dietary changes of the ketogenic diet. Feeding the bacteria with the right fibers allows a better functioning and balance of these bacteria. In addition, artichoke also has a beneficial effect on the functioning of the liver system.
- Spinach: Spinach leaves and young spinach shoots are rich in potassium, one of the most essential minerals for ketogenic metabolism. Spinach shoots are therefore very interesting, but beware, they contain oxalates. If you are sensitive to them, it is better to avoid eating them every day. If you are sensitive to them, it is better to avoid eating them every day, but to limit the consumption to a few times a week.
- The avocado: It is one of the most important foods in the ketogenic diet, but it is actually a fruit! It is very rich in potassium, but also in soluble and insoluble fiber. Its ingredients are ideally balanced, it is delicious, improves transit, and balances mineral intake: this is why it is really recommended to consume avocado’s regularly in the ketogenic diet.
Of course, other vegetables also have benefits… I have just highlighted here the vegetables that combine particular nutritional interest, as well as very low carbohydrate content, and good assimilation in the digestive system.
Sometimes some vegetables seem to be a little higher in carbohydrates than others. In these cases, I recommend using a blood glucose meter: by testing your blood glucose before and after eating the vegetable, you will know once and for all if eating that vegetable is suitable for you!
Johanne / SuperKeto