When you’re trying to figure out whether or not a vegetable is low-carb, stick with these two rules of thumb:

• If the vegetable grows below ground, it’s probably high-carb, whereas if it grows above ground, it’s low-carb.
• Green veggies are usually lower in carbs than the rest. For example, green cabbage is lower in carbs than red cabbage, and green bell pepper is lower in carbs than red and orange bell peppers

If these rules don’t go into enough detail, hang tight! See below for the full Keto Zone diet vegetable breakdown.

Keto Zone-Friendly Vegetables:

To ensure you don’t accidentally go over 20 grams of carbohydrates per day, here’s a list of all of the veggies you can munch on without worrying.

Cruciferous Vegetables

• Broccoli
• Cauliflower
• Cabbage
• Cucumbers
• Zucchini
• Brussel Sprouts

Cruciferous vegetables offer low-carb options with plenty of nutritional benefits. Not only do they contain anti-inflammatory properties, but they also have plenty of vitamins E, C, and K, dietary fiber, folate, and minerals. Studies have also shown these veggies to protect cells and have antiviral and antibacterial properties. (1)

Leafy Greens

• Spinach
• Kale
• Lettuce

Leafy greens are the best option for receiving as much nutrition as possible in a low-carb setting. These powerful greens can aid heart, bone, brain, eyesight, and blood clotting health and can even have anti-aging effects. (2, 3, 4) Drop them in a salad or try Keto Zone Spinach Artichoke Dip.

Alliums

• Garlic
• Onion
• Shallots
• Chives
• Scallions

The allium family of vegetables is most known for its two superstars: garlic and onion. Garlic is an amazing anti-inflammatory that can help gastrointestinal issues, infections, fevers, Alzheimer’s, dementia, bone health, cholesterol, and blood pressure. (5, 6, 7, 8, 9, 10)

Onion is on the same playing field with its ability to boost gut health, fight infections, promote strong bones, control blood sugar, and resist cancer. (11, 12, 13, 14, 15)

Herbs and Spices

• Rosemary
• Cilantro
• Holy Basil
• Turmeric
• Ginger
• Cinnamon

These herbs and spices don’t even touch the surface, as there are so many different types. However, just this list alone can lower blood sugar, help inflammation, fight infection, and impede allergy symptoms. (16, 17, 18, 19, 20) Make Keto Zone Immune Boosting Ginger Tea for some of these impressive benefits.

Vegetables to Avoid on Keto Zone:

Here’s a list of all of the high-carb vegetables to be on the lookout for, as they can kick you out of ketosis.

Grains

• Corn
• Oats
• Rice
• Quinoa
• Wheat
• Millet
• Buckwheat
• Rye

This list may seem long, but not to worry! These grains can easily be replaced with squash. For example, instead of pasta, cook spaghetti squash and fork out the insides. It looks and tastes very similar – except you don’t have to worry about overdoing your carbohydrate intake!

Legumes

• Lentils
• Peas
• Beans
• Soy

You might be surprised to see these nutritious foods up on the list, however, they’re all loaded with unnecessary carbohydrates with the exception of one: peanuts. Peanuts are considered legumes, but their low-carb to high-fat ratio makes them keto-friendly.

To substitute out legumes, focus on your meat intake like chicken, beef, and fish for protein and eat high amounts of fat.

Root Vegetables

• Potatoes
• Sweet Potatoes
• Beets
• Parsnips
• Carrots
• Yams

This list doesn’t have to ruin your Thanksgiving favorites. Instead, try out recipes like Garlic Mashed Cauliflower and Secret Ingredient: Keto Zone Thanksgiving Stuffing.

Bottom Line

Did this guide help? Now you should have a better understanding of what keto zone-friendly vegetables to eat and which ones to avoid.

Removing the no-go for keto veggies isn’t as hard as it seems. You have plenty of other recipes and supplements to choose from, like the Keto Zone Shakes.

While you fill your shopping list with keto-friendly vegetables, add Keto Zone supplements to the list!

The post The Ultimate Guide to Keto Zone-Friendly Vegetables appeared first on Keto Zone® | Dr. Don Colbert, MD.

Then this Keto Zone Spinach Artichoke Dip recipe is for you!

Made with organic spinach and artichoke hearts, this recipe is loaded with vegetable fiber for improved gut health and digestion!

The prebiotic fiber in artichokes feeds the good bacteria (probiotics) in your large intestine. These bacteria are responsible for modulating the immune system and producing neurotransmitters that regulate things like mood and hunger.

Additionally, this recipe is also loaded with healthy fat and protein making it a perfect keto snack or addition to a keto meal.

Try out this delicious Keto Zone spinach dip today!

Ingredients

3/4 cup organic cream cheese
4 cups organic spinach, chopped
1/2 cup organic artichoke hearts, chopped
1 tablespoon grass-fed butter
1/4 teaspoon organic garlic powder
1/4 teaspoon sea salt
1/4 teaspoon organic black pepper
1/3 cup organic heavy cream
1 cup organic mozzarella cheese

Instructions

1. Preheat oven to 350°F.
2. Heat a large saucepan over medium heat.
3. Melt butter in the pan.
4. Add in the chopped spinach and season with salt, pepper, and garlic powder.
5. Sautée the spinach until wilted, about 2 minutes.
6. Add in the cream cheese and turn the heat to low.
7. Slowly stir the cream cheese in to the spinach as it melts.
8. Pour in the heavy cream and stir.
9. Add in the artichoke hearts and 1/2 cup mozzarella.
10. Stir mixture until well combined.
11. Pour mixture into an oven safe baking dish.
12. Top with the remaining 1/2 cup of mozzarella.
13. Bake for 15 minutes or until top turns golden brown.
14. Remove from oven and allow to cool for 5-10 minutes.
15. Serve and enjoy!

Nutrition Facts

Serves: 4

Per Serving:

Calories: 359 kcalories

Fat: 32 grams

Total Carbohydrates: 5 grams

Fiber: 3 grams

Net Carbs: 2 grams

Protein: 12 grams

How did your spinach dip turn out? Let us know in the comments below!

Recipe adapted from cookinglsl.com

The post Keto Zone Spinach Artichoke Dip appeared first on Keto Zone® | Dr. Don Colbert, MD.