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Starting the day with a good breakfast is essential, especially when you’re following a ketogenic diet. While many people still believe that a low-carb, high-fat approach to eating must consist mostly of bacon and eggs, the truth is that there are plenty of vegetables that can fit into a keto meal plan. In fact, there are 22 keto-friendly vegetables that you can incorporate into your meals, and today we’ll explore them in more detail. Let’s start with the star of the show - leafy greens! Vegetables such as spinach, kale, and chard are rich in nutrients and low in carbs. They can be eaten raw in salads or cooked as a side dish. Kale, for example, is a great source of vitamin K and vitamin C, two nutrients that are important for bone health and immunity. Spinach is also an excellent source of vitamin K, as well as vitamin A, which is essential for maintaining healthy vision. Other non-starchy vegetables that are low in carbs include broccoli, cauliflower, and Brussels sprouts. These vegetables are versatile, and can be roasted, sautéed, or steamed. They are also high in fiber, which helps keep you feeling full and satisfied after a meal. Cauliflower can even be used as a substitute for rice or potatoes in many recipes, making it a great way to cut down on carbs. When it comes to starchy vegetables, there are a few that are still keto-friendly. Bell peppers, for example, contain around 6 grams of carbs per 100 grams, which is still relatively low. They are also a good source of vitamin C and other antioxidants. Tomatoes are another option, with around 4 grams of carbs per 100 grams. They are also high in lycopene, an antioxidant that can help protect against cancer. So, what about high-carb vegetables? While there are some that are best avoided on a keto diet, there are still a few that can be enjoyed in moderation. Carrots, for example, contain around 7 grams of carbs per 100 grams, but they are also a good source of vitamin A. Sweet potatoes are another option, with around 20 grams of carbs per 100 grams, but they are also high in fiber and contain several important vitamins and minerals. Overall, there are plenty of keto-friendly vegetables to choose from, whether you prefer leafy greens, cruciferous vegetables, or starchy options in moderation. Incorporating a variety of these vegetables into your meals is a great way to ensure that you are getting all of the essential nutrients your body needs while sticking to a low-carb, high-fat diet. 
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If you’re looking for more information on how to incorporate keto-friendly vegetables into your meals, this infographic is a great place to start. It provides a visual guide to the best and worst vegetables for a ketogenic diet, along with tips on how to prepare them.
22 Best Keto Vegetables… And 7 High-Carb Veggies to Ditch
This infographic from Hip2Keto breaks down the best and worst keto vegetables. It offers advice on which vegetables to include in your meals and which ones to avoid. With this handy guide, you can make informed decisions about what to eat on a ketogenic diet.
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