Aren’t you curious what veggies to eat on keto and also, why eat veggies on keto? There is a lot of misinformation flooding online about veggies on keto and it is my opinion that they might not be represented well. People are now starting to get information on the carnivore ketogenic diet and that means zero vegetables in your lifestyle, as you are just eating animal meat and fat.
I am not here to tell you what protocol of keto you should follow because I am a strong advocate of you doing what works best for your body, everyone has a different genetic makeup and different eating plans work for different metabolism and body composition.
I completely understand if you have struggled with your weight your entire life and hey, you find that just eating bacon and eggs makes you lose weight and feel good. If that is the case, you do you!
I am here to share with you why I believe eating vegetables on a ketogenic diet are essential to a healthy gut that is flourishing with healthy gut bacteria (the good bugs). So why eat veggies on keto? Let’s find out…
Vegetables are an essential part of a healthy wholesome diet regardless of what diet you follow. They offer you fiber, minerals, and vitamins that you get from their natural raw state versus trying to get them from supplements.
Getting your essential vitamins and minerals are always better if you get them from something natural, however, the way that the world has now shifted with demand, vegetables are just not as healthy and loaded with nutrients that they once were, so you’ve got to eat A LOT of vegetables to get all the essentials that you require. That is why the supplement business has taken off so largely.
When you think back 30 years, you were eating farm to table and the closer you find your food to where you live, the more nutrient dense it is. Today, we literally have fruits and vegetables being shipped from across the world, so you can have the convenience of what would be a summer fruit all year long. You, unfortunately, trade quality for convenience in this scenario.
The Connection with a Healthy Gut
The pre and pro-biotics industry has learned so much in the past 20 years and even more in just the last couple of years. This is how long I have been taking a high potency acidophilus and other strains. I was born with an unhealthy gut, which manifested itself with food allergies and digestion issues. Then salmonella poisoning left me in my early-twenties with bacteria taking over my organs, so a heavy-duty 2 weeks antibiotic, killed everything in my system, included all the good bacteria I had.
I can tell you that it has literally taken me 10 years to heal my gut, and that is because of trial and error. I can help someone today with an aggressive protocol heal their gut in 6 months, but these things take time and patience.
The connection of vegetables and a healthy gut is truly straight forward, healthy bacteria feed off of plant matter. That is what feeds your trillions of healthy bacteria, and therefore if you are not eating vegetables, you are not feeding those healthy bugs that will help fight off your unhealthy bugs, which tend to multiply rather quickly!
You need to ensure that your healthy bacteria in your belly is thriving to fight off viruses and other diseases that are caused by the environment we live in today. Toxins and pollutants are everywhere and are ingested through breathing, drinking, and absorption through our skin. If you have an unhealthy gut, you don’t have any defense against fighting off these bad critters that want to use your body as a host and go to town hiding in all your organs.
Veggies Are Carbs
Yes, it’s true, vegetables are the carbs on a keto diet mainly, and when you follow a ketogenic diet you are aiming for about 5% carbohydrates. Those carbs are mainly is from vegetables, but also nuts and some low-glycemic fruits.
It takes a mind shift to eat more vegetables on a ketogenic diet because you are afraid that you will fall out of ketosis or your weight loss won’t be as drastic, this may or may not be true.
For me personally, the scale actually moves rather quickly when I eat about 40 grams of whole carbs per day and 20 net carbs. I am yet to meet a person who gained weight by adding a few cups of leafy greens to their diet. They may not lose, but they certainly have not gained. I just leave that with you to chew on.
The Battle Veggies Have with the Ketogenic Diet
Good questions is how can you get all these vegetables you need from such a carbohydrate restricting diet?
It’s true and it is a challenge and a battle that people who follow a ketogenic diet have. Will eating too many veggies stall my weight loss? And yes, to be able to get a loaded plate full of leafy greens and other plants, you would need to practice keto with a below 20-gram net-carb approach. You’d be choosing vegetables that are high in fiber and lower in carbohydrates in general.
You’d also be strict to mainly the green vegetables that have zero natural sugars or starches. For example, sweet potatoes, carrots, or any potatoes would be nowhere in sight. I am not convinced that being so restricted at 20 whole carbs is necessary for you to lose weight on keto and receive the benefits of ketosis.
Many people achieve ketosis sticking around a 30-40 whole carb diet with below 20 grams of net-carbs. I go back to my original comment, you do what works for you. Keto is your own journey and you can adjust your macros to where your body settles into nutritional ketosis.
How Do I Know my Gut Needs Help?
Your body is going to tell you and if you list to the below symptoms you will know that you likely have gut issues that need addressing:
Main symptoms, but not an exhaustive list are:
- Skin Issues, acne
- Bad Breath
- Gas & Bloating after meals
- Irritable, exhausted, feeling of being unrested
- Irregular bowel movements
- Loose and foul-smelling stool
- Foul smelling gas
- Body odor
The Best Vegetables to Consume
Lastly, I leave you with a good list of healthy low glycemic vegetables that you can consume on a ketogenic diet. Some that you might expect to be on the list aren’t, such as tomatoes and onions. These two have a considerable amount of carbohydrates in them, so you can only have them sparingly.
Here is my top 10 list of healthy vegetables to consume on keto:
- Asparagus (pre-biotic)
- Bell Peppers
- Bok Choy
- Cabbage (pro-biotic)
So why eat veggies on keto? Because I am certain someone’s grandmother along the way said so!
I’d love to hear from you below! Please leave me a comment.