That’s how many vegetables the keto diet really contains!
3 minutes reading time
17. July 2023
Often you hear that in a ketogenic diet must be completely abandoned fruits and vegetables. Here is the proof to the contrary.
In a ketogenic diet, you lower the amount of carbohydrates to under 30 g (or under 15-20 g for stricter forms). However, with 3 meals per day, one meal can thus contain at least 5 g of carbohydrates. If you only eat fried eggs or a Bulletproof Coffee in the morning, you can happily consume 10 g of carbohydrates from vegetables in the remaining two meals.
Other foods also contain carbohydrates in small amounts, e.g. eggs and nuts as well as dairy products. At the beginning of a ketogenic diet, we recommend consuming rather less dairy products and getting the carbohydrates mainly from nutrient-rich vegetables. So you can easily consume 600-900 g of vegetables per day. You can safely do without dairy products if you cover your calcium requirements with calcium-rich vegetables such as kale, arugula or spinach. 100 g of kale contain almost twice as much calcium as 100 ml of milk.
Those who approach a ketogenic diet correctly eat even MORE vegetables than those on an average diet. Vegetables form the basis of every meal in the ketogenic diet, replacing potatoes, rice and pasta as “side dishes” for satiety. The result is a much higher variety of nutrients on the plate.
In this regard, a study was also published last year, which presents that a well composed LCHF diet (Low Carb High Fat), provides all the necessary micronutrients.
Marina gründete Foodpunk nach ihrem Abschluss in Ernährungswissenschaften und ist aktuell CEO des Unternehmens. Während ihres Studiums arbeitete sie in verschiedenen Bereichen, darunter in der Wissenschaftsredaktion beim Radio, Redaktion beim TV und Uni-Wissensmagazin sowie im Labor am DZNE in der Parkinsonforschung. Marina ist außerdem Autorin von 5 ernährungswissenschaftlichen Sachbüchern.