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2. Low-Carb Vegetables

Although vegetables are healthy in general, a few are specifically suited to the ketogenic diet. For example, 1 cup of raw spinach has less than 1 gram of carbohydrates. Cooked Brussels sprouts have nearly 8 grams of carbs. Both contain antioxidants that fight free radicals, which may cause cellular damage, but one is more keto friendly than the other. Starchy vegetables are not suitable for the keto diet. These include beets, yams, and potatoes, which are loaded with carbohydrates. Nonstarchy vegetables are low in carbs and calories yet still high in vitamins and minerals. Instead of eating mashed potatoes or rice, substitute a low-carb veggie that mimics the texture. Today, cauliflower replaces everything from pizza crust to mac and cheese, and zucchini is a great substitute for pasta.

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