Preparing vegetables
Vegetables are the most important carbohydrate source in a ketogenic diet. They must be chosen, weighed and prepared with care.
Choose vegetables with little carbohydrate
Green leafy vegetables (spinach, kale, lettuce), broccoli, cauliflower, zucchini and green beans have relatively little carbohydrate. Root vegetables like carrots and beets have more, and are used in smaller amounts. Avoid potatoes, rice and corn.
Weigh before preparation
Always weigh vegetables in raw state. The weight changes during boiling (water is absorbed or lost), but the carbohydrate amount follows the raw weight. Use nutritional values for raw vegetables.
Gentle preparation
Steaming, light boiling and frying preserve nutrients and flavor best. Do not overcook the vegetables – they should have some bite. Season with butter, oil or cream to increase the fat content.