Vegetables to Avoid On Keto: Top 5 Highest Carb Veggies
There’s a lot of misinformation when it comes to the ketogenic diet. Many people believe that it’s all bacon and butter and avoiding fruits and veggies, but that’s completely untrue. Vegetables play a key role in a well-formulated ketogenic diet! That being said, not all veggies are created equal and some should be avoided. So, here are the top vegetables to avoid on keto!
1. Corn
Corn is a staple starchy vegetable in many different food products (including cereal). Whether consumed alone or as part of a pre-packaged food product, corn is high in carbohydrates and can spike your blood glucose levels. One cup of corn contains 177 calories, 41g of carbohydrates, 4.6g of fiber, 2.1g of fat, and 5.4g of protein. [1]
2. Carrots
Carrots tend to be a diet-food staple, but they are relatively high in sugar (as compared to other vegetables). 100g of carrots (about 10 baby carrots) contain 35 calories, 8.2g of carbohydrates, 2.9g of fiber, 0.1g of fat, and 0.6g of protein. [2]
3. Peas
Whether you enjoy green peas as a side dish or in carbonara, they tend to have a higher carbohydrate count as compared to other green vegetables and should be avoided on keto. 1/2 cup (85g) of unsalted peas contains about 59 calories, 10.7g of carbohydrates, 3.5g of fiber, 0.3g of fat, and 3.8g of protein. [3]
4. Potatoes
Potatoes are a staple starchy vegetable in most American diets. Whether you enjoy mashed potatoes, french fries, tater tots, or just roasted potatoes, you likely know that they aren’t exactly the healthiest. Potatoes are definitely a big no-no on the ketogenic since they are one of the highest carb veggies. 1 Russet potato contains about 290 calories, 64.1g of carbohydrates, 6.9g of fiber, 0.4g of fat, and 7.9g of protein. [4]
5. Sweet Potatoes
Sweet potatoes are often seen as a healthy alternative to traditional white potatoes. While sweet potatoes digest slower and have a lower glycemic index, as compared to traditional white potatoes, they still have a high carb count. One sweet potato (~113g) contains approximately 112 calories,26.2g of carbs, 0.1g of fat, 0.2g of protein. [5]
Other Vegetables to Avoid on Keto
Other high carbs vegetables that should be limited on the ketogenic diet include butternut and acorn squash, sweet onions, sweet peppers, and parsnips.
What Vegetables Can You Have On Keto?
Opt for non-starchy, low-carb vegetables when on the ketogenic diet. This includes leafy greens like spinach, kale, broccoli, and lettuce. Other keto-friendly veggies include asparagus, Brussels sprouts, cabbage, cauliflower, celery, jicama, mushrooms, and zucchini. For a complete breakdown of keto-friendly vegetables, check out one of our other articles here:
Are There Any Vegetables That You Avoid On Keto?
Do you still consume higher-carb vegetables, just in small quantities? Or do you avoid high-carb veggies altogether? Comment below and let us know!
References
Self Nutrition Data. Corn, Sweet, Yellow.
Nutrition Data. Carrots, baby, raw.
Self Nutrition Data. Peas, green.
Self Nutrition Data. Potatoes, russet.
Self Nutrition Data. Sweet potatoes, raw.
Its difficult for me to have variety of green non startchy veggies living in the tropics. Only 10 out of the list i can access. Als some of the 10 are not always available.