What do I eat on Keto?
Is a question many readers and clients ask me. Usually followed by: “Can I eat any vegetables at all?”
In truth a ketogenic diet could contain a lot of vegetable choices, but it really depends on your grade of Carb Intolerance or Insulin resistance.
Some people can stay in ketosis eating 50 grams of carbs a day. Some can barely make it with 20 grams.
So when it comes to veggies we do not always have unlimited choices if we want to remain within our carb limit.
What are the best veggies for Keto?
If you ask me what are the best vegetables to eat on a ketogenic diet I have a ready answer: “Anything fermented!”
Yes fermented foods are one of the staples of a healthy diet, be it keto or not, but they are especially important when you are on a keto diet because of all the nutrients they contain.
Another great advantage is that during fermentation most of the sugars are eaten up by the friendly bacteria, so the carb content of the vegetable is reduced!
For example, you can eat fermented beets, instead of regular beets, which are not recommended on keto because of their high sugar content.
What other veggies can I eat?
Here is a quick list of some of the vegetables that are lowest in carbs – below is their carb content for 100grams of vegetable.
- Spinach 0.6 gr
- Mushroom 0.5 gr
- Lettuce 1 gr
- Celery 2 gr
- Cucumber 2 gr
- Okra 2 gr
- Asparagus 2.1 gr
- Pumpkin 2.1 gr
- Zucchini 2.2 gr
- Chicory 2.2 gr
- Broccoli 2.9 Gr
- Leek 2.5 gr
- Tomatoes 2.8 gr
- Cauliflower 3.3 gr
- Brussel Sprouts 3.4 gr
- Cabbage 4 gr
So Is Cabbage Ok?
Cabbage is at the top end of the list, containing 4 grams of carbs per 100 grams of weight, so usually it would be better to ferment it to reduce the sugars.
For this recipe though I wanted to use its delicious sweetness for a special treat: a crunchy, sweet, salty chip!
So as a general rule I tell you: you can eat vegetables which contain a bit more carbs, then you just control the portion size to remain in your parameters.
In this case if you want to make a lower carb chip you can always use kale instead of cabbage. The results will be just as delicious!
- Serves: 8 portions
- Serving size: 1 portion
- Calories: 158
- Fat: 12 grams
- Net Carbs: 5 grams NET
- Fiber: 3.5 Grams
- Protein: 3.6 grams
- 4 Tbs almond butter
- 2 Tbs Hemp Seeds
- 1 Tbs Fish Sauce
- 2 Garlic cloves, mashed or pressed
- 3 Tbs Coconut Amino
- 4 Tbs Avocado oil
- 2 Lbs Cabbage leaves, cut in to 3" pieces
- Mix all the ingredients in a bowl except the cabbage.
- Mix well to form a smooth paste, if the paste is too thick add a tablespoon of water or two, until it is smooth but not runny.
- Add the cabbage pieces to the bowl and mix well with your hands until coated.
- Place in the dehydrator for 6 hours at 145 F for 6 hours or until the chips are dried and crispy.
- Store in an airtight container.
- Consume within 3 days.