Eat­ing low carb or look­ing for ways to shake up the daily menu? Veg­eta­bles will then play a key role.

Not all veg­eta­bles have the same impact when there is a com­mit­ment to reduce sugar intake.

As much as we may love them, starchy veg­eta­bles are the ones to be avoided. This includes pota­toes, peas, corn, yams, beans and legumes.

Best to savor those for spe­cial occa­sions or splurges. Car­rots, some win­ter squashes and even onions should also be con­sumed in mod­er­a­tion on a keto­genic diet.

There are plenty of other great tast­ing, ver­sa­tile veg­gies to work into the daily mix. Nutri­ent dense, dark, leafy greens like spinach and kale top the list. They leap from sal­ads to omelets and power up protein-​rich smoothies.

Low-​carb veg­eta­bles that aren’t leafy greens and grow above ground are mostly from the cru­cif­er­ous fam­ily. Broc­coli and cau­li­flower are in that inner cir­cle. Raw and cooked prepa­ra­tions fill the plate and tummy at the same time.

Attrib­utes of Ital­ian squash, let­tuce, cucum­bers and cel­ery assist in inno­v­a­tive ways we stuff, roll, shred, layer and knock-​off tra­di­tional recipes. Zuc­chini noo­dle lasagna is proof pos­i­tive. Since healthy fats are encour­aged on a keto plan, cheese and a house made red sauce will com­pli­ment the squash or spinach Ital­ian dishes.

Two fruits typ­i­cally treated as veg­eta­bles are avo­ca­dos and toma­toes. How­ever clas­si­fied, they’re both Keto-​friendly and con­tribute to any good tast­ing meal plan.

Mush­rooms are an excel­lent addi­tion or star player. Stuffed with herbs, cheeses and other veg­eta­bles, they make a great starter or side for din­ner. Added to soups, stews and casseroles, vari­ety mush­rooms build depth.

Fruit lovers will no doubt be chal­lenged when fol­low­ing a carb-​restricted diet plan. Por­tion con­trol may be the ticket when main­tain­ing the pre­ferred daily range of car­bo­hy­drates. A half cup (about 90 grams) of orange seg­ments may be the limit.

Like­wise, half an apple could top ful­fill the daily cap. Lower carb fruit options include rhubarb, peaches, casaba melon, star­fruit, grape­fruit and water­melon.

Reduced crav­ings coin­cide with lim­it­ing carbs. Still, deca­dent on occa­sion using but­ter, cream, whipped cream, cream cheese, choco­late and nuts.

Like any new prac­tice, aware­ness and dis­ci­pline are key to a suc­cess­ful pro­gram. Keto knowl­edge is power.

To read the full Mar­ket Report, includ­ing this week’s mar­ket update, see below or click here.

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