Las 15 mejores verduras cetogénicas: alimentos que puede comer tanto como desee

Top 15 de las verduras Keto y tres verduras honorarios que vienen hasta hay una gran cantidad de confusión que rodea Keto y algunos de los proponentes dicen que sólo voy a comer lo que quieras simplemente no se preocupe por el tiempo que usted cortar los carbohidratos que puede tener lo que quiere y algunos de los oponentes que afirmación de que oh ¿por qué cada vez que desee comer algo así como ceto donde no se puede incluso tener verduras todo lo que come es la mantequilla y el tocino por lo tanto de esos puntos de vista son realmente mal y con tanta información errónea que algunos de ustedes tal vez incluso ser sorprende que se le permite comer verduras en ceto por lo que sí se puede comer verduras en ceto sólo asegúrese de que son las variedades bajas en carbohidratos por lo que este fin voy a hablar de mis vegetales favoritos así que estamos hablando about 15 true vegetables and we're goingto talk about three honorary vegetables those are things that people think of asvegetables that but there are actually fruit and that still fit the billso this is data that have taken from nutritiondata.com if there's anymistakes in here I apologize for that I've done my best to transcribecorrectly and this is my personal preference so you may have otherfavorites and if you do please give me your favorite your top list and the morethat we share and collaborate the more we can get healthy so first of all ketois not a diet it's not something that someone sat down and said I'm gonna callmy diet the keto diet and here's what you can eat that's not how it worksketosis is a physiological state that is a result of cutting carbs so low thatyour body has to start burning fat which is a goal for a lot of people so yes itreduces body weight but more importantly it reverses insulin resistancewhich is at the root of 95% or a causative contributing factor of 95% ofall degenerative disease so here are my top favorite vegetables and this is mypersonal preference it's based on flavor what I like it's based on the number ofuses how versatile is it how many different things can you do with iteast of use is it something you can just pick up and eat or does it take a lot ofpreparation and of course it has to be very low carb and how much of it can youuse because if something super healthy but you can only eat a tiny amount thenit's not gonna have a huge impact it's not gonna be a lot of volume that youcan can benefit from so those are the factors that I included and here is myfavorite list so we're gonna start from the bottom we're gonna start with number18 so number 18 on my list is olives and itis one of those honorary vegetables because it's actually a fruit and it'sthat thing you know that they make olive oil from so we know all know thatextra-virgin olive oil is one of the best fats that you can have on aketogenic diet but yes you can actually eat the olive straight so some peoplelike them some don't I really like them but it's not something that you sit downand eat a half a pound of you you have a few and it's a great flavor and it'sgood to know that they're healthy for you as well they have 3.1 grams of netcarbs and eight milligrams of potassium and this is all these values are goingto be per 100 grams that's about three and a half ounces or just under aquarter pound so that is also a way of expressing in percentage that so thesenumbers are basically going to be percent of net carbs Swiss chard it issuper healthy it only has two point one grams of carbs and 379milligrams of potassium so it's one of those super super healthy things I putit kind of low on my list because I just don't know what to do with it I like iti steam it once in a while but I don't find myself keeping it around that oftenand it doesn't stay fresh all that long you have to steam it and so forth sosuper healthy if you like it go for it number sixteen favorite is celery superhealthy very very low carbs 1.4 grams 260 milligrams of potassium I like it Ijust can't eat tons of it okay you can use it in salads you can use it in aWaldorf salad you can make little sticks and and dip in things and in hummus andother healthy dips I just don't eat that much of it so there are other thingsthat I find I can I can eat more of but it's a great thing to keep around and ofcourse all of these things are things that you want to mix up you want to useas many different vegetables as possible throughout the day because variety is agood thing number 15 cabbage I like cabbage you can steam it you can docoleslaw you can do various different stir salads with it great vegetablethree point three grams of carbs a hundred and 70 milligrams of potassiumit is also great you can make sauerkraut if you want to ferment it then it's oneof those things that keep forever and also help repopulate the good bacteriain your gut so fantastic vegetable number 14 broccoli one of thosecruciferous greens that the liver loves it has four grams of carbs and 316milligrams of potassium it is something that a lot of people like to eat raw Idon't that's one of the reasons it's relatively low on the list I do like itsteamed or oven baked so I do eat it quite a bit the people who like it rawthey can also find that it's very easy and you can use it for dips as wellsuper healthy number 13 parsley I love parsley it has only 3 grams ofcarbs and a-whooping 554 milligrams of potassium it's one of those thingsyou're not going to eat sit down and eat a pound of parsley in a sitting but I dolove to make tabbouleh and there's a recipe on my channel where you can seehow to do a keto friendly version of that love it eat it as much as you cannumber 12 asparagus this is one of my favorite side dishes it goes with a lotof different things steak one of my favorites fish eggs there's a lot ofdifferent things that you can use asparagus as a side dishI just pan fry it a little bit with some ghee or maybe some coconut oil somethingthat's heat stable use some salt pepper and some lemon or maybe vinegar and itcomes out super super delicious number eleven cucumber very very simple veryversatile I love to slice it up on salads it's one of those always in mysalad vegetables and of course you can cut it up in little sticks and use itfor a dip with various forms of of hummus or other dips number ten tomato Ilove tomato and I put it in all sorts of different things I use it fresh insalads but I also use it slightly cooked in things like omelets and of course youcan use all forms of different meats twos and all kinds of different dishesand spaghetti sauce Oh tomato shows up everywhere in my household and it onlyhas 2.7 grams of carbs 237 milligrams of potassium tomato needs no furtherintroduction except of course it's one of those honorary vegetables becauseit's really a fruit number nine arugula and it is one of those things iewith salads sometimes I do the whole salad just arugula I love that slightlypeppery a little bit nutty flavor it only has 2.1 grams of carbs 369milligrams of potassium and you could substitute for virtually any of thesalad greens okay so this is one of the things that you can use for fresh saladsover and over number eight romaine lettuce another salad green you eat itraw you can actually put these romaine and arugula in a blender and make asmoothie as well sometimes I do a fruit smoothie or even a chocolate smoothiewhere you can put some salad greens in there works great it has 1.2 grams ofcarbs 247 milligrams of potassium and it's one of the the staples in my fridgenumber seven favorite vegetable is mushrooms and it goes in a lot in myhousehold you could make various forms of lasagna with it of course without thedairy and wheat you can do a lasagna with tomatoes and eggplant and onion andthings like that you can also slice it up and cook itslightly and I put mine in omelets or you can use it fresh in salads if youlike that as well so mushrooms wide wide range of uses we use it a lot number sixbell pepper and this number I got is four green bell pepper has 2.9 grams ofcarbs 175 milligrams of potassium the red yellow and orange bell peppers aregonna have higher values so you may want to restrict those a little bit if you'reon a really really tight carb schedule bell pepper goes in everything you canstir fry it you can use it fresh you can use it for dips it goes in omelets it'sa great snack there's just no end to the ways that you can use bell pepper alwayskeep some around number five French green beans this is asurprise to a lot of people and I have to explain this over and over thatthere's a difference between beans and beans because most people know theycan't have black beans and kidney beans and pinto beans and lentils on a ketodiet because they're way high in starch and protein but green beans aredifferent because the bean portion is almost non-existent in comparison to thepod and the pod is a green watery vegetable so you could have as muchgreen beans as you desire it only has 1.6 grams of net carbs and209 milligrams of potassium I love love this vegetable I always keep some aroundit's super easy to steam and after you steam it you pour out the water you putthe beans back in there you throw in a tablespoon of butter and a little bit ofsalt maybe even a drop of lemon and they're just super super deliciousmy two favorite side dishes in terms of vegetables are green beans and asparagusa very very regular item on the menu number four eggplant very very versatileI sometimes cut it up like little french fried potatoes I put butter and oliveoil on it then you throw some spaghetti sauce on it and now you have kind of alike a pasta dish you can make lasagna type dishes with it you can do eggplantparmesan lots and lots of different uses 2.9grams of carbs 230 milligrams of potassium this is one of the ones thatcan sort of become a meal in itself it's very very substantial number threespinach another wonderful food you can eat it fresh you can saute it you canturn it into soup there's just so many different ways of using it it has only 1point 4 grams of carbs and 558 milligrams of potassium so it's supersuper rich in minerals and this is one that if you eat it fresh like a saladyou can't eat a whole lot but if you saute it maybeadd a little butter and sour cream at the end to make them creamed or if youturn it into a soup you could conceivably eat 150 200 grams of spinachand you would get over a gram of potassium just from that so get as muchspinach as you can find different ways that you like to use it I love itnumber two favorite keto vegetable is cauliflower it is so versatile it goesin so many things it has three grams of carbs and 303 milligrams of potassiumyou can use it for so many things I don't like it raw like some people liketo dip it I don't much care for that but you could use for rice cauliflower I dosomething called stir-fried not rice where I use rice - cauliflower dicedmushrooms and diced onion a little bit of onion that's that higher in carbsthat's why it's not on this list but I certainly use onion then you add somebutter you add a little bit of lemon salt and pepper maybe a dash of soysauce or Bragg's aminos and you have a wonderful wonderful sidedish I call it stir-fried not rice and it goes with just about everything whereyou would normally have had rice you could steam it as well just put a littlebutter and salt on it so many so many different uses some people even do pizzacrust from it and because it is so versatile you can eat quite a bit youcould probably eat a pound of cauliflower in a day and that would giveyou over a gram of potassium just from that number one favorite vegetable youall knew that was going to be on the listit is avocado and it tops the list even though it's not strictly a vegetable itis a fruit but who cares so I eat probably a couple of avocados per day Iuse it in almost everything you can slice it put it on omelets you can eatit fresh with a spoon just scoop it out I put it in my smoothies whether it's achocolate smoothie or a fruit smoothie or a berry smoothie I put some avocadoin there there's so many different ways you can use it it is so deliciousI sometimes use do a little bit of mashed potato and then I'll use a littlebit of potato a little bit of cauliflower and some avocado you mix itup with salt you steam it mix it up with salt butter and a little sour cream andyou have a wonderful incredible creamy potato mashed potato substitute withvery very little potato in it if you're not super strict you can put a littlepotato in there if you're super strict just do it with cauliflower and avocadoincredible incredible food and it's one of those that it has two grams of carbson 507 milligrams of potassium so if you eat two normal two large avocados a daythere's about a hundred and fifty grams apiece times two is three hundredths youget one and a half grams of potassium that's like half of what you need in aday just from two avocados and on top of that it's just super super deliciousfigure out what you like let me know what your favorite list is maybe we canshare and and make even more progress on this and realize that you can eatvegetables on a keto diet even though it is a carbohydrate it matters how muchcarbohydrate plus most of these things have a lot of fiber in them which willfurther slow down the carb uptake so it's almost like you reallydon't even have to count carbs that come from leafy greens and from extremely lowcarb vegetables because there's so much fiber that they buffer that sugar uptakeso I'm then say you don't have to count it I said you almost don't have to countit so eat tons and tons of vegetables if you haven'tthis channel before you even enjoy knowing how to get healthy pleasesubscribe and then share this video and all of our videos with as many people asyou can because the mission here is to get people healthy the more we can getthe word out the more we can help thanks for watching