A ketogenic diet is a low-carb, high-fat diet that helps the body burn fat for energy instead of sugar from carbs. By eating more fats and cutting down on carbs, the body enters a state called ketosis, where it uses fat for fuel. Common foods on this diet include meat, fish, eggs, cheese, and healthy oils, while bread, pasta, and sugary foods are limited. It’s often used for weight loss and some health conditions.
For those following a ketogenic diet, selecting the right vegetables is key to maintaining low carbohydrate intake while ensuring you receive essential nutrients, says Rahul Kamra, Keto Coach and Founder of Ketorets. “Indian cuisine, celebrated for its diverse flavours, offers several low-carb vegetable options that are perfect for a keto lifestyle,” he says.
Here are Kamra's top picks for keto-friendly vegetables that are both nutrient-dense and versatile for a range of Indian dishes.
Okra: Okra is a staple in Indian kitchens and a fantastic choice for those on a keto diet. It is low in carbohydrates and high in fibre, which helps regulate blood sugar levels and promotes digestive health. Okra can be stir-fried with spices, added to curries, or grilled. Its ability to adapt to various cooking methods makes it a versatile ingredient that enhances texture and flavor in keto meals without adding too many carbs.
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Zucchini: Zucchini is at the top of the list because it's low in carbs, and is very adaptable. It serves as an excellent alternative to higher-carb vegetables and can be used in numerous dishes. Zucchini can be added to noodles (zoodles), stir-fried, or to curries. Its mild flavour readily absorbs spices, making it a suitable addition to Indian recipes that require a low-carb substitute.
Spinach: Spinach is a nutrient powerhouse, rich in iron, magnesium, and fibre, and extremely low in carbs. It is a versatile leafy green that can be easily incorporated into a keto diet. Spinach can be used in salads, smoothies, and a variety of cooked dishes, such as palak paneer or sauteed with garlic. Its high fibre content aids digestion and helps maintain satiety, making it an excellent choice for those on a ketogenic journey.
Cauliflower: Cauliflower is a delicious food that you can include in your keto diet to lose weight quickly because it is low in calories and carbs. Both fibre and B vitamins are abundant in cauliflower. Additionally, it offers healthy antioxidants that help lessen the harm that free radicals do to the body. Cauliflower may be used to grill, make cauliflower rice, make sabzi, and even make a basis for pizza.
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Bell peppers: Bell peppers are low in calories and carbs, which makes them perfect for ketosis. Bell peppers are high in antioxidants, vitamins A, C, and help a healthy immune system by reducing inflammation. They can be used in various dishes, adding flavour, colour, and texture without a lot of carbs.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist or your health specialist for more information.
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