in today's video we're going to be going over the top 30 fruits and vegetables for the keto diet the
keto diet is a way of eating that is high in fat and low in carbohydrates by limiting carbohydrates
in your diet your body switches from using carbs and sugar for energy to using fat instead this
is both the fat you eat and stored body fat the keto diet is extremely effective for weight loss
blood sugar control reducing inflammation pcos and reversing type 2 diabetes and insulin resistance
on the surface it might seem simple just cut out bread and pasta and you're good to go
well there might be a bit more to it than that when it comes to fruits and vegetables
some are high in carbs such as bananas and potatoes and some are low in carbs
and it is the low carb ones that we are going to be focusing on
today so in today's video i'm going to give you the top 30 fruits and vegetables for 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 feel free to share and make sure to subscribe and make sure to follow me on instagram
twitter and facebook where's your new posts every single day today's video is sponsored by soft
decode a genetics testing and analysis company that gives you personalized health recommendations
based on your genes head to health coach kait.com forward slash self decode to learn
more the topic of today is the best fruit and vegetables for the keto diet now a lot of people
assume that you can't eat fruit on keto because a lot of fruit are high in sugar and carbs
but there are actually a lot of fruits that are keto friendly when you're eating a keto diet you
want to stay under 50 grams of total carbohydrates in a day this is approximately the limit that will
allow you to stay in ketosis and burning fat and i always suggest tracking total carbs and not net
carbs if you're gonna track at all and while i don't usually recommend tracking or at least not
tracking long term if you are going to track i think it's important to look at total carbs and
not net carbs there are some loopholes when you're looking at net carbs that allow certain ones such
as the sugar alcohol maltitol to be cancelled at when in reality maltitol spikes blood sugar just
as much as table sugar definitely kicking you out of ketosis and yes i know fiber does technically
cancel out some carbs but look we're keeping it simple we're focusing on total carbs but with
that being said let's just get straight into the list and make sure to stick around until the end
because i'm going to be hooking you up with a free printable copy at number 30 we have raspberries
one cup of raspberries has 15 grams of total carbs berries tend to be lower in carbs and
sugar than tropical fruits so raspberries and berries in general are great to include on the
keto diet number 29 cherries one cup of cherries has 13 grams of total carbs number 28 eggplant
half of one large eggplant has 13 grams of total carbs this is a vegetable that is slightly higher
in carbs and they can add up quick but adding a couple of slices to a stir fry or another recipe
is very much keto friendly number 27 peaches one small peach has 12 grams of total carbs
this one might surprise some people i wouldn't recommend having multiple peaches all at once but
one small peach yeah that can definitely fit into a keto diet number 26 coconut
one cup of shredded coconut has 12 grams of total carbs this is one of my favorite keto fruit
and favorite fruits in general i am a sucker for anything coconut now coconut water on the other
hand yeah that is high in sugar and carbs but the coconut meat itself is actually high in fat
and lower in carbs number 25 olives one cup of olives has 12 grams of total carbs
often mistaken for a vegetable olives are actually a fruit and another one of my personal favorites
light coconut olives are higher in fat and lower in carbs number 24 strawberries one cup
of strawberries has 11 grams of total carbs number 23 sauerkraut one cup of sauerkraut has 10 grams
of total carbs and technically the vegetable here is cabbage but once it has been fermented
and made into sauerkraut it becomes a hundred times more beneficial it provides prebiotics
which feed our gut and also some vitamin k2 this food is super versatile you can add sauerkraut to
any meal any time of day really number 22 kiwi one small kiwi has 10 grams of total carbs
this is another one that i think might surprise some people number 21 clementines one small
clementine has 9 grams of total carbs number 20 avocado half an avocado has 8 grams of total carbs
avocado is somewhat of a keto icon and understandably so one whole avocado has 17 grams
of total carbohydrates which might seem a bit high compared to some of the other foods on this list
but most people only have a half or even a quarter avocado at a time and even if you do have a whole
avocado 17 grams of carbs is well under the 50 gram threshold avocados are also one of the best
sources of potassium an electrolyte that is super important for anyone on a low carb or keto diet
especially if you are sensitive to nuts eating avocado is a great way to get potassium
in one whole avocado has 1 000 milligrams and also the other reason they are a keto icon
is because of the 29 grams of fat number 19 lemon one whole lemon has eight grams of total carbs
i often get asked about lemon and lemon water is it okay for keto and okay for intermittent
fasting and the answer is yes one whole lemon has only eight grams of total carbohydrates
and that is of course if you have the whole lemon most people only have the juice and only have
one quarter or one half at a time number 18 limes one whole lime has seven grams of total carbs
and everything i said about lemons applies to limes as well number 17 green beans one cup
of green beans has seven grams of total carbs number sixteen tomatoes one cup of tomatoes has
six grams of total carbs now i don't know why tomatoes get so much hate in the keto space
one tomato has five grams of carbs which is one third of what a whole avocado has yes i guess
there's more fiber to cancel out the carbs in an avocado but still tomatoes are great number 15
onion half an onion has five grams of total carbs onions are another one that gets a little
bit of hate in the low carb space they're rich in potassium and also provides some prebiotics
now i will say that if you are sensitive to fodmaps then onions are probably a no-go and
you will know you are sensitive to fodmaps if you experience bloating or abdominal pain after eating
foods high in them such as onions but if you are not sensitive to fodmaps then cooked onions
can enhance just about any meal number fourteen asparagus five spheres of asparagus has five grams
of total carbs number thirteen cauliflower one cup of cauliflower has five grams of total carbs
this is another keto favorite there is a joke that cauliflower can be made into anything
and this is kind of true cauliflower rice pizza there are some really crazy cauliflower products
coming out now i of course recommend eating the whole food version of cauliflower and not these
ultra processed products some of them can be okay if the ingredients are just cauliflower
and maybe a couple other whole foods but a lot of them have a lot of added fillers and just
other weird things going on number 12 broccoli one cup of broccoli has four grams of total carbs
number 11 cucumber half of a cucumber has 3 grams of total carbs cucumber is a great way to add some
crunch to your keto diet cucumbers are actually technically a fruit but i know most people
assume they are a vegetable number ten garlic
three cloves of garlic has three grams of total carbs number nine zucchini half a zucchini
has three grams of total carbs number eight celery one cup of celery has three grams of total carbs
number seven mushrooms one cup of mushrooms has three grams of total carbs okay so mushrooms are
not technically a vegetable they're actually a fungi but i'm including them on this list anyways
mushrooms are a great source of potassium again an electrolyte that is important on low carb
diets they do also contain some vitamin d2 if they are grown outside and a decent amount of selenium
selenium is important for proper immune function brain function and also for fertility
frying up some mushrooms in butter that is one of my favorite foods ever number six red bell pepper
half a bell pepper has three grams of total carbs now if you're in australia it's not bell pepper
it's capsicum very weird word that i have now gotten used to i almost wrote capsicum on my list
but i know i would have gotten so many comments about it anyways i specifically mentioned red
because it is actually the highest out of the three yellow and green peppers are going to
be even lower in carbs but all of them are great now before we get into the top five
keto fruits and vegetables i'm going to take a quick moment to tell you about today's sponsor
self to cut self to code is a genetics testing and analysis company that gives you personalized
health recommendations based on your genes we all have different set of genes and understanding our
genetic predispositions can help us to understand whether our diet and lifestyle choices are working
for or against us softacode's wellness reports provide you easy to understand risk assessments
and health suggestions based on your genetics and each report features a comprehensive list of genes
related to each health condition if you already have dna tests that you've done through another
company you can upload your file directly to self to code and if not they ship dna kits worldwide
and self decode has just released version 2.0 with even more wellness reports that look at even
more genetic variants and one thing i really want to highlight is that self decode will never
share or sell your information with any third party unlike other competitors on the market
and of course the other thing that sets self-decode apart from other genetics testing
companies is that the focus is on health if you want to check out self-decode and find out what
your genes can tell you about your health head to health coach kate.com forward slash self-decode
thank you again to self-decode for sponsoring this video number five pickles three medium pickles
has three grams of total carbs these are another fantastic way to get a little bit of crunch into
your keto diet pickles are rich in sodium which is another electrolyte we need more of on low carb
diets when we eat fewer carbohydrates our bodies retain less water and also less electrolytes
so it is important to keep electrolytes up and sodium is probably one of the most important
number four bok choy one cup of bok choy has two grams of total carbs number three romaine lettuce
one cup of romaine lettuce has two grams of total carbs yeah with lettuce you can't really go wrong
and number two iceberg lettuce again one cup of iceberg lettuce has two grams of total carbs
and finally at number one we have seaweed and nori specifically ten sheets have only
one gram of total carbs okay so yes seaweed isn't a vegetable technically but hear me
out one of the great things about seaweed is that it contains a high amount of iodine
it is important to consume enough iodine for proper thyroid function which is something that a
lot of us women especially struggle with and there are many different types of seaweed you can eat
i'm focusing on nori because i think it is very easy to incorporate this is what is used to rock
sushi but you can also use it as a wrap for really anything else as well and with only 0.1
gram of total carbs per sheet you can't really go wrong anyways guys that's all i have for you today
and i know i promised you guys a printable list so if you want to get that you can head
to healthcoachcape.com forward slash fruit and veg enter your email and a list will be sent
straight to your inbox thank you guys for watching i really hope you enjoyed this video
let me know in the comment section down below what keto fruit or vegetable you can't live
without and if you did enjoy this video please remember to give it a thumbs up and click that
subscribe button so you don't miss out on the next video and the one after that and the one
after that i upload to a week like come on you you want to be subscribed it's a good time around here
and one final reminder to check out today's sponsor self-decode i'll put the link in the
description box down below thanks again for watching guys if you did enjoy this video you
might also enjoy my video on how to eat the lazy keto diet which is a version of keto that doesn't
involve tracking and still gets you the same amazing results you can check out that video here
if you want to catch up on my most recent upload you can find it here and check out
my keto diet and carnivorous coaching programs click here thanks guys i'll see you next time bye