Is Asparagus Keto?
Asparagus is a unique and tasty vegetable that is also a much-loved herald of spring. In Europe, in particular, the arrival of local asparagus in the markets is celebrated, and asparagus dishes appear on every menu. But beyond the delicate flavor of these long green spears is excellent nutritional value and an array of health benefits. However, if you’re not familiar with the carbohydrate content of asparagus, you might be wondering: is asparagus keto? Let’s look at how to incorporate asparagus into your keto lifestyle.
What Is Asparagus?
Asparagus (Asparagus officinalis) comes in several colors, including purple, white, and green. Most people are more familiar with the green variety.
Asparagus is featured in dishes worldwide, and you can cook asparagus in different ways to achieve different textures. Many people enjoy a slight firmness and crunch to their spears.
Is Asparagus Keto?
Yes, asparagus is a keto-friendly veggie. Half a cup (90 grams) of cooked asparagus contains around 1.9 grams of net carbs, 2.2 grams of protein, and 0.2 grams of fat. [1] As a low-carb vegetable, asparagus is the perfect addition to keto stir-fries, salads, veggie and egg bakes, keto pasta dishes, side dishes, and more.
Nutrition Profile and Benefits of Asparagus
Like many vegetables, asparagus is low in calories and fat but loaded with nutrients and antioxidants. Asparagus’ low calorie count and moderate fiber content make it a perfect veggie for weight loss. The insoluble fiber supports digestion and regular bowel movements, while the small amount of soluble fiber feeds the friendly bacteria in your gut like Lactobacillus, which strengthen your immune system and assist in producing B12 and other important nutrients. [2]
Half a cup (90 grams) of cooked asparagus provides around 12% of the recommended daily intake (RDI) for vitamin C, 18% of the RDI for vitamin A, and an impressive 57% of your RDI of vitamin K. These tasty spears also provide phosphorous, folate, potassium, vitamin E, and small amounts of micronutrients like zinc and iron.
Asparagus’ high levels of vitamin K make it helpful with blood clotting and bone health. [3] Folate is crucial for cell growth, DNA formation, and healthy pregnancy. [4]
Free radicals can be generated by your body’s normal metabolic processes or from exposure to carcinogens and harmful substances in your environment. An excess of free radical molecules can be harmful to your body and lead to oxidative stress—a state of imbalance between antioxidants and free radicals.
That’s where antioxidants come in, to donate an electron and neutralize free radicals, making them more stable and less reactive. Vitamins like Vitamin E are considered powerful antioxidants. [5] Asparagus is rich in antioxidants, including vitamins E and C, polyphenols, quercetin, and glutathione. [6] [7] Glutathione is known for its detoxifying properties and the ability to assist in removing carcinogens from the body.
These antioxidants have been shown to exert anti-inflammatory, blood-pressure-lowering, anticancer, and antiviral properties in several test-tube, animal, and human studies. [8] [9]
Purple asparagus get their vibrant color from anthocyanins, which are pigments that have antioxidant effects. In studies, anthocyanin reduced blood pressure and the risk of heart disease and heart attacks. [10] [11]
Animal studies on rats with high blood pressure indicate asparagus could have other blood-pressure-lowering properties. After 10 weeks, rats eating an asparagus diet had 17% lower blood pressure compared to the rats on the standard diet. More human research is needed. [12]
Using Asparagus in Your Keto Kitchen
Most people trim or break off the ends of the asparagus spears and store them in the refrigerator to maintain freshness. You can consume asparagus raw or cooked. Eating it raw generally involves shaving it into finer pieces and using olive oil and vinegar or lemon juice to tenderize, with herbs for flavor. Most people prefer to cook their asparagus, which softens the tougher plant fibers, making it easier to chew and digest. [13] One interesting study revealed cooking green asparagus increased the total antioxidant activity by 16%. [14]
There are lots of ways to prepare and cook this versatile vegetable, so it’s a good idea to find a low-carb recipe that appeals to you. Roast, saute, boil, grill, steam, or stir fry your asparagus, or toss it into your salad mix. Canned asparagus is precooked and ready to eat, and you can also try frozen asparagus, which is available year-round.
Keto Recipes Featuring Asparagus
Add more of this nutrition powerhouse to your keto dinner, lunch, or brunch plate with these flavorful recipes from the talented recipe creators here at Ketogenic.com:
- Walnut-crusted salmon with asparagus
- Crispy prosciutto-wrapped asparagus
- One-pan shrimp and asparagus feta
- Roasted asparagus with parmesan
- Mushroom frittata with asparagus
- Bacon-wrapped asparagus
- Keto creamy shrimp with asparagus
- Pesto asparagus
Do you eat asparagus on keto? What’s your favorite low-carb asparagus recipe? Discuss tips and recipes with the keto community here at Ketogenic.com.
References
Self Nutrition Data. Asparagus, Cooked, Boiled, Drained, Nutrition Facts & Calories. Asparagus, cooked, boiled, drained Nutrition Facts & Calories (self.com)
Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417-1435. DOI: 10.3390/nu5041417
DiNicolantonio, J. J., Bhutani, J., & O’Keefe, J. H. (2015). The health benefits of vitamin K. Open Heart, DOI: 10.1136/openhrt-2015-000300
Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y-H. (2011). Folic acid supplementation and pregnancy: More than just neural tube defect prevention. Rev Obstet Gynecol, Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention - PMC (nih.gov)
Cui, H., Kong, Y., & Zhang, H. (2011). Oxidative stress, mitochondrial dysfunction, and aging. J Signal Transduct, DOI: 10.1155/2012/646354
Rickman, J. C., Barrett, D. M., & Bruhn, C. M. (2007). Nutritional comparison of fresh, frozen, and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. Journal of the Food and Science of Agriculture, https://doi.org/10.1002/jsfa.2825
Kulczynski, B., Kobus-Cisowska, J., Kmiecik, D., Gramza-Michalowska, A., Golczak, D., & Korczak, J. (2016). Antiradical capacity and polyphenol composition of asparagus spears varieties cultivated under different sunlight conditions. Acta Sci Pol Technol Aliment, DOI: 10.17306/J.AFS.2016.3.26
Li, Y., Yao, J., Han, C., Yang, J., Tabassum, M., Wang, S., Liu, H., & Yin, Y. (2016). Quercetin, inflammation and immunity. Nutrients, 8(3), 167. DOI: 10.3390/nu8030167
Chen, A. Y., & Chen, Y. C. (2013). A review of the dietary flavonoid, kaempferol on human health and cancer chemoprevention. Food Chem, DOI: 10.1016/j.foodchem.2012.11.139
Sakaguchi, Y., Ozaki, Y., Miyajima, I., Yamaguchi, M., Fukui, Y., Iwasa, K…Okubo, H. (2008). Major anthocyanins from purple asparagus (Asparagus officinalis). Phytochemistry, DOI: 10.1016/j.phytochem.2008.02.021
Mink, P. J., Scrafford, C. G., Barraj, L. M., Harnack, L., Hong, C-P., Nettleton, J. A., & Jacobs Jr, D. R. (2007). Flavonoid intake and cardiovascular disease mortality: A prospective study in postmenopausal women. American Journal of Clinical Nutrition, DOI: 10.1093/ajcn/85.3.895
Sanae, M., & Yasuo, A. (2013). Green asparagus (Asparagus officinalis) prevented hypertension by an inhibitory effect on angiotensin-converting enzyme activity in the kidney of spontaneously hypertensive rats. J Agric Food Chem, DOI: 10.1021/jf3041066
Miglio, C., Chiavaro, E., Visconti, A., Fogliano, V., & Pellegrini, N. (2008). Effects of different cooking methods on nutritional and physiochemical characteristics of selected vegetables. J Agric Food Chem, DOI: 10.1021/jf072304b
Fanasca, S., Rouphael, Y., Venneria, E., & Azzini, E. (2009). Antioxidant properties of raw and cooked spears of green asparagus cultivars. International Journal of Food Science & Technology, DOI:10.1111/j.1365-2621.2008.01871.x
