If you are not allowed fruits and vegetables on keto, how do you make up for all those missed nutrients?
How do you sustain on such restrictive diet?
If you are following a keto diet or planning to start one, then at one point or the other, you must have come across these questions, from your family, friends or perhaps yourself.
I know I have been overwhelmed with these throughout my keto journey.
So, if you have been consumed with this concern whether it is even worth following this diet for some quick weight loss? Or would you end up with all sorts of nutritional deficiencies, then this article is exactly what you need.
Today, I am going to give you the magical key to 14 keto superfoods that will not only cover your nutritional needs but will get you to the best of health you have ever been!
It’s a common myth that removing carbohydrates from our plates is equivalent to removing nutrition. In fact, it is the opposite.
A lot of times, people fill their plates with too many carbs and have very little space to accommodate rest of the food groups like protein, vitamins, minerals, etc.
Whereas on the keto diet, since carbs only make for 5% of the total meal, people have no choice but to substitute it with other ingredients that are just as rewarding as high-carb foods, if not more.
Though it may seem daunting in the beginning to balance all the essential nutrients in one’s diet.
If you include the list of superfoods, we are going to provide you in this article, it will be much easier to plan your daily meals more efficiently, without worrying about falling short on essential nutrients.
What are Superfoods?
Foods that have a very high nutritional density are known as superfoods. Their basic characteristic is providing substantial amount of nutrients with very limited calories.
They are loaded with macro and micronutrients like vitamins, minerals, antioxidants etc.
But when we talk about Keto-friendly superfoods, then that means, along with being rich source of vitamins and minerals, they should also be low in carbohydrates.
Based on the above specifications, we at My Keto Buddy, have undergone extensive research and compiled a list of superfoods that are full of nutrients and will take care of most of the nutritional needs for a healthy lifestyle.
Some of the keto superfoods might even surprise you!
Keto Superfoods
Cruciferous Vegetables
There are over 3000 species of cruciferous vegetables. But the most consumed ones are cauliflower, cabbage, broccoli, Brussel sprouts and watercress, to name a few.
They are not only high in fiber, but also a great source of vitamin C, folic acid, iron, calcium, and selenium.
One lesser-known fact about cruciferous vegetables is that they are also a good source of Omega 3s.
This is especially helpful for vegetarians who cannot get their Omega 3s from seafood and have no choice but to rely on supplements for their daily dose.
Vegetables from this family are also rich in glucosinolates. Research shows glucosinolates have anti-inflammatory and antioxidant properties that can help us from disease-causing damage.
Being rich source of all these nutrients, cruciferous vegetables are highly useful in maintaining good heart health by regulating cholesterol levels.
Research also shows this family of vegetables is also helpful in killing cancer cells and stopping tumor growth.
They have been proven to be significantly helpful in reducing breast, lung, pancreatic and stomach cancers.
Okra
One of the lesser-known superfoods, that is also keto-friendly is our humble, okra, also known as ladyfinger in some parts of the world.
Though, biologically it is classified as a fruit, okra is used like a vegetable in cooking.
This nutrient-dense food contains only 3.8gm of net carbs in every 100grams, with 3gms of fiber.
It is also a rich source of vitamins C and K1 and contains a decent amount of protein.
Besides these nutrients, okra is also a good natural source of antioxidants, mainly polyphenols, with some number of flavonoids and isoquercetin.
Polyphenols are known to help with heart health and protect against inflammation.
Red Bell Peppers
What name comes to your mind when we talk about best natural source of vitamin C? Did you say oranges? You are wrong!
Red bell peppers contain much more percentage of Vitamin C than citrus fruits. As per FDA’s daily dietary percentage, a medium orange provides you with 77% of your RDI (required daily intake) with 12 grams of net carbs.
Whereas one medium red bell pepper will set you up with 169% of your Vitamin C RDI, while only providing 5 grams of net carbs.
This makes it one of the richest natural sources of vitamin C and ideal for keto diet due to it low. Carb content.
Bell peppers are also good source of vitamins – A, B6, folate, magnesium, zinc, and iron.
Eggplants
Another surprise entry in our keto superfoods is eggplant, also known as brinjal or aubergine depending on which part of the world you come from.
This tear-drop shaped vegetable, technically a fruit, comes from the nightshade family.
High in antioxidants, eggplant is connected to promoting good heart health. Studies have proven that consuming eggplants may help in lowering plasma aortic cholesterol levels.
It may also be helpful in controlling high blood pressure.
Several studies over the years have also shown it to be helpful in controlling type 2 diabetes. The polyphenols present in eggplants also help control blood sugar.
Consuming eggplants regularly may also help with improving cognitive function, cancer-prevention, good eye health, promoting weight loss and good bone health.
On an average, one cup (82 grams) of eggplant contains 2.4gms of net carbs and 2.46 grams of fiber. This makes it a perfect ingredient for ketogenic diet.
Mushrooms
Though a kind of fungus, mushrooms have become an integral part of vegetarian diet over the years.
Besides the earthy taste they bring to the pallet, these fungi are loaded with health benefits that make it even more irresistible.
Studies spanning over several decades have proven that by adding just 18 grams of mushrooms in your daily diet may lower your risk of getting cancer by 45%.
Mushrooms are rich in a particular kind of amino acid, ergothioneine, that is known to slow down cellular damage.
They are also considered as an excellent source of vitamin D. Certain varieties of mushrooms are higher in vitamin D than others, like – white button, portabella, and cremini.
Mushrooms also promote healthier gut, lowers cholesterol, improved brain health, and overall immune health.
The Bottomline
Besides these above-mentioned foods, there are a lot of other popular superfoods that are also keto-friendly and provide most of the nutrients required by a person to maintain good health.
These are leafy greens, olives & olive oil, various nuts & seeds including pumpkin and chia seeds, coconut, eggs, and fermented foods.
The ketogenic diet places a special emphasis on adding generous servings of vegetables on your plate.
Through this article, I believe you must have established that one doesn’t need to rely on meat for their nutritional requirements on a keto diet.
There are plenty of plant-based superfoods to meet all your dietary needs. You just need to invest a little bit of time planning your meals ahead of time.
For more such keto-related content, please read our other articles on our website –
