We all know how fantastic the keto diet is for health and weight loss, but you may be wanting some raw veg, either to go with your keto party dips, or because you live a raw food lifestyle. Here we will take you through the best raw vegetables for keto, as well as which to avoid. Read on to find out more.
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Raw vegetables are vegetables that haven’t been cooked yet.
They include vegetables such as broccoli, cauliflower, carrots, celery, lettuce, spinach, tomatoes, peppers, cucumbers, and onions.
Raw vegetables are healthier than cooked ones. These foods contain nutrients that aren’t destroyed during cooking, meaning that they still retain many of their health benefits.
Some studies suggest that eating raw vegetables may reduce cancer risk, improve heart function, boost immune system activity, and protect against certain diseases.
However, it’s best to eat these foods in moderation because too much raw food can cause digestive problems.
Do Raw Or Cooked Veg Have More Carbs?
Cooked veg have slightly more carbs. However, the amount is so small, that unless you are planning on eating buckets worth at a time, the difference is not going to push you over your net carbs.
Cooking vegetables makes them easier for your body to digest.
Some of the fibers get broken down during cooking, which makes them easier to absorb.
Raw vegetable fibers are hard for the body to digest, so they pass through the digestive system without being fully digested.
As a result, some of the carbs in raw veggies don’t affect blood sugar levels.
This effect is slightly more noticeable in starchy vegetables, such as squash and sweet potatoes, than it is in less starchy vegetables, such as celery, and asparagus.
What Would You Want Raw Veg For?
You may want raw veg to use for a party to dip. You may be a raw vegan who is also eating a keto diet.
So let’s look at our list of some of the best raw vegetables for keto.
24 Best Raw Veg For Keto
Below we have listed the best raw vegetables for keto listed alphabetically. Next to each vegetable, we have listed the total number of net carbs per 100 grams.
What is important to remember is that a serving of these vegetables may be significantly less than 100 grams.
Asparagus is a great source of vitamin A, folate, potassium, iron, calcium, magnesium, and zinc.
They’re very rich in healthy fat, like monounsaturated fatty acids, which stave off hunger.
They contain lots of fiber which helps keep you feeling fuller for longer.
Bok Choy [0.8g/100g]
Bok choy is a member of the cabbage family.
This veggie is rich in vitamins A, K, C, E, calcium, iron, and folate.
Broccoli is a member of the cabbage family, which includes kale, collards, bok choy, etc. Like cauliflower, it can be a good friend on a keto diet, in either raw or cooked form.
Brussels Sprouts [5g/100g]
Brussels sprouts are very nutritious, especially if you eat them raw. I personally like them shredded onto a salad as they add a nice crunchy texture.
Cabbage can be great raw, as well as cooked. It’s great to shred into salads or slaws.
Celery is great for adding crunch and texture to meals.
They contain very few carbs, making them an ideal food for people who want to lose weight or maintain a healthy diet.
They’re great for vegetarians and vegans because they don’t contain any animal products.
They’re a good source of fiber and potassium.
Cauliflower [3g/100g raw]
Eggplant [3g/100g raw]
Eggplants are low in carbs when eaten raw, but cooked they jump up to 5.5 grams / 100 grams – so you need to be cautious about how much you are eating.
Green Beans [4.3g/100g]
Green beans are slightly higher in carbs than some other vegetables. They can be a great side to a dish, or, cooked in the air fryer with some seasoning can make an excellent potato fries substitute.
Green Pepper [2.9g/100g]
Green peppers are great for keto diets.
They contain fewer calories than other kinds of peppers.
They are easy to find in grocery stores.
If you’re looking for a keto Jamaican vegetable salad, jicama is for you.
Kale can be great for bulking out salads when you want a change from lettuce.
Mushrooms are very low in carbs and have been associated with reducing inflammation.
Olives [0.5g /100g]
Olives are an easy way to cut down on carbs without feeling deprived.
They are packed with fiber which makes them healthy.
They are delicious and go well with many dishes
Pumpkin is great for gut health.
There are many ways to enjoy pumpkin besides pies. They are slightly higher in carbs than a lot of the other raw veggies we have listed here.
The good thing about pumpkins is that they are strong in flavor, so you don’t need a lot to enjoy the intense flavor.
These peppery delights can be great for adding flavor to dishes.
Red Pepper [3.9g/100g]
Red pepper contains slightly more carbohydrates than its green counterpart.
Red peppers are great for adding color and flavor to any dish.
This green veggie is a great source of vitamin K, which helps keep bones strong and healthy.
Spinach is a good source of lutein, an antioxidant that protects eyesight.
Swiss Chard [3.7g/100g]
Chard is a leafy green vegetable that’s often served raw in salads.
Ok, yes, we know they are technically a fruit!
Tomatoes are low carb and will help keep you healthy. They do have slightly higher carbs than some other raw keto veggies, so be careful not to over indulge.
Tomatoes are rich in vitamin C, potassium, and other nutrients.
Yellow Pepper [5.4g/100g]
Yellow peppers contain the most carbs per serving.
They are very easy to grow and require little space.
Zucchini is a great keto vegetable.
They’re easy to grow and store well.
They’re delicious in many dishes, griddled stuffed, as fires, or even chips.
Moderate Keto Raw Veg [6g/100g+]
Artichokes [6.0g/100g raw]
Artichokes are good for digestion and heart health.
Beetroot [6.8g/100g raw]
Beetroot can be great for adding color to salads and other raw meals. It’s high in carbs than some other vegetables, so should be eaten in moderation.
Carrot [6.8g/100g raw]
Carrots are very rich in vitamin A, which helps keep eyes healthy, however, they can be contentious on a keto diet due to their relatively high carb count.
Celeriac [Celery Root] [7.7g/100g raw]
Celeriac is high in fiber, as well as moderately high in carbohydrates. I am not personally a fan of celeriac raw.
I like it as a potato substitute. But, if it suits your tastes, go for it!
Leek [12.3g/100g raw]
Leeks are an amazing source of fiber, vitamins, minerals, and antioxidants.
They are higher in carbs, so should be consumed in moderation.
Onion [6.8g/100g raw]
I like some shredded onion raw in a salad. It is moderately high in carbs, which means that you should be cautious about how much you consume.
Peas [9.0g/100g raw]
Peas are great to eat fresh from the pod. They are moderate in carbs, so please don’t overeat them, as they could soon kick out out of ketosis.
Rutabaga [6.3g/100g raw]
Rutabaga is a root vegetable that has fewer carbohydrates than other root vegetables. It can be seen as being slightly high in carbs for most keto eaters, but if you are careful about portion size, it can still be enjoyed.
High Carb Vegetables To Avoid On Keto
Sorry, all of the below are just too high in carbs to even consider on a keto diet. Eating them is likely to kick you out of ketosis.
- Parsnips [13.0g/100g raw]
- Potatoes [14.8g/100g raw]
- Sweet Corn [16.3g/100g raw]
- Yams [24g/100g raw]
So, there you have it, our list of the top low-carb, keto raw veggies, a list of vegetables that are moderately high in carbs, and high carb vegetables to avoid list.
Have we missed anything off our list? Please let us know in the comments below.