Keto Vegetables | Low Carb Veggies on Keto | Best and Worst Veggies List for Keto (2019)

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Keto Vegetables | Low Carb Veggies on Keto | Best and Worst Veggies List for Keto (2019)

Corn (1 cup = 132 cals, 29g of carbs)

Contains Amylopectin A:

A sugar that’s quickly digested and absorbed so it raises blood sugar higher gram for gram than table sugar does.

Amylopectin A is converted to triglycerides in the liver which leads to fatty liver and elevated liver enzymes over time.

Also contains lectins, which are glycoproteins in all grains - Lectins are protease inhibitors which prevent protein digestion in the intestine.

Lectins destroy intestinal lining so that undigested food components then can move through the damaged intestinal lining into the bloodstream.

https://www.ncbi.nlm.nih.gov/pubmed/9...

Potatoes (1 medium potato = 37g of carbs)

Contain lectins as well, but are also a high source of saponins.

These compounds exert their toxic effects by dissolving cell membranes - when we eat glycoalkaloids, such as from potatoes, these substances can create holes in the gut lining.

https://www.ncbi.nlm.nih.gov/pmc/arti...

Peas (1 cup = 118 calories, 21g of carbs)

Peas are what are known as legumes - contain lectins and saponins (mentioned above) and are high in protease inhibitors.

Also contain phytates – for the most part – just prevent minerals in a particular food from being absorbed.

https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pmc/arti...

Best:

Asparagus (1 cup = 27 calories, 5g of carbs)

Inulin-

Inulin’s solubility allows it to absorb a lot of water - as it swells up it forms a gel that gathers fat particles along the way and takes them out of the body.

These short chain fatty acids increase glucagon-like peptide-1 (GLP-1) production, and GLP-1 peptide hormone that suppresses ghrelin.

Asparagine-

Asparagine is a non-essential amino acid derived from aspartic acid - asparagine is good for the excretory system.

It fixes the body’s inability to produce and remove urea, which is an organic compound that is a major component of the human urine - it optimizes the function of the liver by metabolizing ammonia.

https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pmc/arti...

Bok Choy (1 cup = 9 calories, 1.5g of carbs)

Sulforaphane-

Sulforaphane (SFN) is an isothiocyanate, a sulfur-containing organic compound that’s an indirect antioxidant - it boosts the antioxidant capacity of cells.

Inducing phase 2 detoxification enzymes – sulforaphane is the most potent inducer of phase 2 enzymes

Increases cellular glutathione levels.

DIM-

DIM is a naturally occurring byproduct of indole-3-carbinol (IC3), and IC3 itself is a byproduct of glucosinolate glucobrassicin.

IC3 helps the liver to metabolize estrogen more efficiently via upregulating the CYP1A2 enzyme (CYP1A2 is an enzyme that helps to break down toxins in our bodies)

http://cebp.aacrjournals.org/content/...

Sulforaphane & Dim, but also has a probiotic effect:

Probiotic Effect-

Sauerkraut has live and active probiotics that have beneficial effects on the health of your digestive system.

Sauerkraut’s beneficial probiotics help increase and regulate NK cells, which are nicknamed “natural killer cells,” that control the body’s inflammatory pathways and take action against infections.

https://www.ncbi.nlm.nih.gov/pmc/arti...