in today's video we are going to be talking about the best vegetables you can eat
on the keto diet the keto diet is a way of eating that is low in carbohydrates
so that means that starchy vegetables such as potatoes
are generally off the table but the amount of carbohydrates in a food is not the only thing
that needs to be considered i say this because a lot of people who eat a keto diet number one do
it for weight loss but number two do it to reduce inflammation and when i say inflammation this can
be anything from joint and muscle pain to diseases that have manifested from chronic inflammation
and unfortunately there are some vegetables that can be particularly inflammatory for some people
so in today's video i'm going to give you the top seven vegetables you can eat on the keto diet
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
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the all-in-one platform that does it all head to squarespace.com forward slash health coach kate to
start your free trial today as i said at the start of this video many people who eat a keto diet
do it to reduce inflammation and prevent inflammatory diseases and worrying about
the amount of carbohydrates that are in a food is not always enough so today's video is not going to
be focusing on the vegetables that are lowest in carbohydrates but rather vegetables that are the
least inflammatory but just know that all the vegetables we are going to talk about today are
low in carbs anti-nutrients the main reason that some vegetables are particularly inflammatory is
because they contain anti-nutrients anti-nutrients are plant compounds that reduce the body's ability
to absorb essential nutrients and they can also cause other side effects if you've ever heard
that you have to cook spinach in order to get the calcium from it the reason you can't obtain
it when you eat spinach raw is because it is bound to anti-nutrients and the same goes for why you're
not supposed to drink black tea when taking an iron supplement the anti-nutrients in the tea bind
to the iron now before i get too ahead of myself i just want to say that some people tolerate
certain anti-nutrients different than others and a lot of the anti-nutrients in these vegetables
can be lessened with proper preparation such as cooking soaking and fermenting i also do not think
that all people have to avoid all anti-nutrients entirely to reduce inflammation and have good
health like i said not everyone tolerates them the same some people are really sensitive to
lectins which are found in nightshade vegetables such as tomatoes and eggplants these wreak havoc
on their gut and can cause massive inflammation but for other people they are able to eat them
without issue the point i'm trying to make here is that we are all different i definitely think
there are foods that all of us should avoid for the most part such as grains and legumes but when
it comes to vegetables it varies a lot but anyways with that out of the way let's get into the list
number seven onions onions are great to include on the keto diet because they are a good source
of potassium and also include some prebiotics now i will say that for anyone who is sensitive
to fodmaps onions are definitely a no-go and you will know that you are sensitive to fodmaps if
you experience bloating or abdominal pain after eating foods that are high in them such as onions
but if you are not sensitive to fodmaps then cooked onions can enhance almost any meal
toss them on burgers cook them with liver they are extremely versatile and help to add flavor
number six pickles pickles are a good way to add crunch to your keto diet
and they are also a good way to boost your electrolytes pickles are rich in sodium which
is an electrolyte we need more of on a low carb diet when we eat less carbohydrates our bodies
retain less water and also less electrolytes so it is important to keep electrolytes up and sodium
is probably the most important one low sodium can result in headaches fatigue and even nausea
one small pickle has almost 500 milligrams of sodium so a few of these a day can really help to
boost your intake number five is lettuce lettuce is probably the best leafy green you can eat and
that might surprise you to hear me say but lettuce is probably the most neutral one when it comes
to anti-nutrients we already touched a bit on how spinach needs to be cooked in order to access some
of the calcium earlier in this video and that is because it is extremely high in oxalates besides
binding to nutrients such as calcium oxalates are also responsible for the formation of most
kidney stones your safest bet if you are making a salad or adding toppings to a burger is to go
with lettuce number four cucumber cucumber is another way to add some crunch to your keto diet
cucumbers are actually technically a fruit but most people consider them a vegetable so
i decided to include them on this list today but fruits in general are much lower in anti-nutrients
than vegetables are which is what makes cucumbers so great number three seaweed again
seaweed isn't technically a vegetable it's an algae but i did want to include it on this list
one of the best benefits of seaweed is the high amount of iodine iodine is a trace mineral that
a lot of us are not getting enough of and deficiencies for it are not often tested for
it is important to consume enough iodine for proper thyroid function which is something that
a lot of us women especially struggle with there are many different types of seaweed you can eat
probably the most common that most people are familiar with is nori which is used to wrap sushi
another type is kelp and a product i love is from grassland nutrition they have freeze-dried kelp
that makes getting it into your diet easy you can sprinkle this on salads or
eggs and again it adds a nice crunch i don't know why i'm so obsessed with crunch today but anyways
i will link to that product down below and you can use code kate10 to save 10
off your order number two mushrooms again these are technically not a vegetable they're
fungi but most people consider them to be a vegetable mushrooms are a great source of
potassium which is another electrolyte that is important on low carb diets such as keto
they do also contain some vitamin d if they were grown outside and a decent amount of selenium
selenium is important for proper immune function brain function and also fertility
frying up some mushrooms in butter is a great addition to breakfast lunch or dinner on the
keto diet now before we get into the number one keto diet vegetable i'm going to take
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first order thank you again to squarespace for sponsoring this video and number one is sauerkraut
technically the vegetable here is cabbage but once it has been fermented into sauerkraut it is
a hundred times more beneficial the fermentation process eliminates the anti-nutrients we are
speaking about earlier it provides prebiotics which feed our gut and also some vitamin k
and this is another food that is super versatile you can eat it with any meal any time of day
anyways guys that's all i have for you today like i said our tolerance for anti-nutrients varies
greatly from person to person but in general these are the ones that will benefit most people let me
know in the comment section down below what your favorite keto diet vegetable is and how you cook
it or incorporate it into recipes your comments really help to support my channel so even if you
just want to say hi down below i really appreciate it if you did enjoy this video you might also like
my video on the best keto diet fruits you can check it out here if you want to catch up on my
most recent upload you can find it right here and if you want to check out my keto diet and
carnivore diet coaching programs you can find them here thanks again guys i'll see you next time bye