The keto diet is a sustainable nutrition plan in which carbohydrates are largely avoided. Find out what is allowed on the ketogenic diet here.
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What does ketogenic diet mean?
A diet that is very low in carbohydrates but made up of many foods high in fat is called a ketogenic diet. The consequence of the keto diet is that the body changes its energy metabolism over the long term. With the classic ketogenic diet, only 20 grams of carbohydrates can be consumed per day. To make a comparison: As a rule, an adult should cover almost half of his energy needs with the consumption of carbohydrates. The ketogenic diet also includes a diet that consists of six to eight percent protein and 90 percent fats.
These foods are prohibited
Sugar, potatoes, rice, bread and pasta are taboo here. Eggs, sausage, meat, fatty fish and vegetables are put on the plate – but only those that are low in carbohydrates. Fruit is only allowed in absolute quantities, as it contains a lot of fructose.
The right vegetables for the ketogenic diet
Every food has certain concentrations of macronutrients, i.e. fat, protein and carbohydrates. The majority of dairy products and meat consists of a high concentration of fat and protein. Vegetables, on the other hand, consist mainly of carbohydrates. It is therefore important to know which vegetables contain the fewest carbohydrates in order to meet the requirement of less than 20 grams of carbohydrates in the ketogenic diet.
Less than five percent of the carbohydrates
Vegetables that contain less than five percent carbohydrates can be freely consumed during the keto diet. Sauces and butter can also be used for preparation without a guilty conscience. These vegetables include:
Vegetables that have a higher proportion of carbohydrates, on the other hand, should be used sparingly. These vegetables include:
- green beans
- Brussels sprouts
- red and yellow peppers
Technically, the tomato is a fruit. Like the avocado, this can be integrated into the ketogenic diet. However, the carbohydrate content is a little higher in very ripe tomatoes.
More helpful tips
When choosing vegetables that are low in carbohydrates, the following tips can be helpful.
The ketogenic-friendly vegetables usually include varieties that have leaves, such as spinach or lettuce. Generally, green vegetables contain fewer carbohydrates than brightly coloured alternatives. For example, red cabbage has significantly more carbohydrates than kale. The same goes for the green peppers.
Fat and vegetables
Vegetables that are suitable for the ketogenic diet can be used wonderfully as fat carriers. Butter is simply used as a spice for the vegetables. Frying them in ghee, avocado oil, coconut oil or lard is also a good way to prepare the vegetables in a keto-friendly way. Those who like to consume dairy products can conjure up a sauce made from cream cheese, cheese or cream.
To add more fat to the vegetables, they can also be dipped in salad dressing, olive oil or other dips. However, caution should be exercised with commercial dips, as they usually contain large amounts of carbohydrates. It is better to prepare the sauces and dips yourself.
Why are vegetables so important in the ketogenic diet?
To provide the body with sufficient fiber, vegetables are a great source. Fiber is essential for the health of the intestine, as it ensures the survival of the important intestinal bacteria. The body does not consume the dietary fiber, but the fibers are used by the bacteria to replenish their energy stores.
Food for the brain
A full 85 percent of the brain is made up of fat. From this, it can be concluded that a diet that promotes the consumption of healthy fats such as coconut oil, ghee, MCT and omega 3 and 6 fatty acids is very good for the brain. However, these healthy fats cannot be used by the brain if the gut is not working properly. Inflammation or malfunctions in the intestine can also impair the functioning of the brain. The intestine is the origin of a healthy body and therefore a healthy brain.
The good bacteria in the intestine are supplied by the essential fiber. In addition, the vegetables provide necessary minerals and vitamins, such as magnesium, calcium, B vitamins, vitamin D and vitamin. Both the brain and the entire organism benefit from this.
Plants carry out photosynthesis, even third-grade students know that. During this process of photosynthesis, antibacterial and antifungal properties are activated in the plants, which protect them. And people take in this protection when they eat vegetables.
The ideal is of course to use organic vegetables that have not been genetically modified. Most of the valuable substances are contained here.