Can you eat too many vegetables on keto? We all know keto is about the low carb, high fat, but where do veggies fit into this? Can you eat too many veggies? What happens if you eat too many? Can you overcome this? Read on and we’ll answer all of your questions.
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Yes, in short, you can eat too many vegetables on keto. Read on to find out how to avoid overeating vegetables on keto.
Vegetables on the Keto Diet
The ketogenic diet is one of the most popular diets out there today. But what exactly does it entail? And how do you know whether it’s right for you?
In this article, we’ll answer those questions and explain why vegetables are an important part of a healthy diet.
What Is Ketosis?
Ketosis is a metabolic state where body cells use fats as fuel. This happens when blood glucose levels fall, causing the liver to release fatty acids into the bloodstream.
When the liver uses up the glycogen stored in our muscles, it starts producing ketones.
Our bodies produce ketones naturally during times of low carbohydrate intake (such as the keto diet), and periods of fasting.
When ketone levels rise above 0.5 mmol/L, it triggers the brain to stop burning carbohydrates and start burning fats.
What are Net Carbs?
Net carbs are the number of carbohydrates minus the amount of dietary fiber.
Dietary fiber does not contribute to weight loss, nor does it increase energy expenditure above what you’d burn just digesting food.
However, it helps keep you feeling full longer, and some research suggests it may help reduce cholesterol levels.
Most people should eat between 20g and 50g of net carbs per day. If you’re trying to lose weight, aim to limit yourself to fewer than 20 grams of net carbs per day.
So how is this relevant to answer the question, can I eat too many vegetables on keto.
Vegetables on Keto [Benefits]
Eating veggies helps you feel fuller sooner and longer.
Green leafy vegetables like broccoli, spinach, kale, and lettuce contain high amounts of fiber, vitamins A, B6, C, and K, iron, calcium, magnesium, potassium, phosphorus, copper, manganese, niacin, riboflavin, thiamine, and zinc.
They’re also low in calories and carbohydrates. In fact, some veggies are better than others.
For more on the number of net carbs in specific vegetables, check out this article on carbs in raw veg.
Broccoli is a perfect example. It’s very high in fiber, vitamin K and folate, but it doesn’t contain much protein.
The best way to eat veggies on the keto diet is to make sure you include them regularly throughout the day.
Vegetables on Keto [A Cautionary Tale]
You don’t want to overdo it though, because too many veggies can cause digestive issues such as stomach cramps and excess gas.
If you do eat too many raw veggies, try steaming them first. This makes them easier to digest and less likely to upset your stomach.
Count The Carbs
If you’re like me, you have tried every diet / way of eating under the sun. All of these have encouraged me to fill my plate with vegetables and salad.
These have always been ‘free food‘, meaning that you could eat as many as you wanted.
So what’s different?
The carbs in vegetables can soon add up.
Make sure you count the carbs in vegetables. This will be important in the early days of keto, whilst you’re still getting a feel for macros.
Once you get used to this, you’ll soon know how much you can eat.
Can I Eat Too Many Vegetables on a Keto?
A keto diet is one of the best ways to lose weight. But it’s also important to make sure you don’t eat too many vegetables.
A lot of people are surprised to learn that vegetables are included on the list of foods allowed on the keto diet.
However, there are some types of vegetables that should be avoided because they can affect your blood sugar levels.
Vegetables High in Carbohydrates
- Parsnips [13.0g/100g raw]
- Potatoes [14.8g/100g raw]
- Sweet Corn [16.3g/100g raw]
- Yams [24g/100g raw]
Vegetables With A Moderate Carb Count
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 as well as other meals. It’s higher in carbs than some other vegetables, and should be eaten in moderation.
Carrot [6.8g/100g raw]
Carrots are rich in vitamin A, however, they can be contentious on a keto diet due to their relatively high carb count. For me, I will occasionally add them to meals in really small amounts, such as in a stir-fry to add a bit of color.
Celeriac [Celery Root] [7.7g/100g raw]
Celeriac is high in fiber, as well as moderately high in carbohydrates. I like it as a potato substitute.
Leek [12.3g/100g raw]
Leeks are an amazing source of fiber, vitamins, minerals, and antioxidants. They are high in carbs, so should be consumed in moderation, but sliced leeks can go a long way, so we’ve left them on our ‘low’ list.
Onion [6.8g/100g raw]
I like some shredded onion raw in a salad, and as the base for soups, sauces, and stews. 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 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.
Vegetables That Have a Low Net Carb Count
You are better off filling your plate with the vegetables in the list below, to ensure that you stay within your daily macros.
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. These are really a keto superfood.
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, it is great eaten raw or cooked.
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. I personally like them shredded, tossed in butter, with some lovely bacon.
Cabbage can be great raw, as well as cooked. It’s great to shred into salads or slaws.
Celery is great for adding crunch to a salad, or bulk out a stew.
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.
Cauliflower [3g/100g raw]
Cauliflower is often eaten on a keto diet, people will turn it into all sorts, rice, pizza base, mac and cheese – but obviously none of these are in its raw form.
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 really versatile for a keto diet.
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 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.
What To Do If You Eat Too Many Vegetables On Keto
If you accidentally overeat too many vegetables on keto, you may want to cut down your carbs the next day to try and compensate.
Check out our guide to recovering from a cheat day on keto, for some top tips on this.
If roasted veg are your thing, check out our article on eating root vegetables on keto.
Enjoy Veggies with Keto
Vegetables are an important part of any ketogenic diet. They provide many health benefits, including helping you lose weight, reduce inflammation, improve brain function, and even fight cancer. In addition, eating lots of veggies helps keep your body running smoothly because it provides fiber, vitamins, minerals, antioxidants, and water. Delicious vegetables can be enjoyed on the keto diet, but be careful not to overeat them.