I'm sure you have heard of the keto diet. The trendy diet consists of eating a low amount of carbs and a high amount of fat. The reduction in carbs puts your body into a metabolic state called ketosis. When your body is in ketosis it becomes more efficient at burning fat for energy. Not only that, but it also turns fat into ketones in the liver, which supply energy for the brain. In order to stay in ketosis, you can only get about 5-10% of your calories from carbohydrates.

Vegetables should be a staple in any diet, especially the Smart for Life and keto diet. Most vegetables are low in calories and high in nutrients, however, vegetables that are starchy, like potatoes, corn, and squash, should be limited on both the keto and Smart for Life Diet.

Here are 10 great vegetables to add to your grocery list whether you're on the Smart for Life Diet, keto diet, or if you're just trying to cut back on carbs.

1 -   Arugula

Net Carbs: 2 grams

Arugula, usually used in salads, has an aromatic, peppery flavor. One serving (4 cups) of this leafy green has only 20 calories and 2 grams of net carbs. Arugula is rich in chlorophyll, good for bone health, and helps reduce inflammation in the body. It is also a great source of vitamins A and C.

2 -   Asparagus

Net Carbs: 2 grams

Asparagus is packed with antioxidants that help neutralize cell-damaging free radicals and slow the aging process. This veggie is loaded with fiber, folic acid, and vitamins A and C. One serving of asparagus (5 spears) has just 20 calories and 4 grams of total carbs (2 grams of net carbs).

3 -   Bell Peppers

Net Carbs: 4 grams

A medium bell pepper contains 25 calories and 190% of your daily vitamin C requirement. Vitamin C boosts your immune system and benefits skin health. Red bell peppers have the highest levels of vitamin C. Studies have shown the bell pepper can also reduce bad cholesterol, control diabetes, and reduce inflammation.

4 -   Broccoli

Net Carbs: 3 grams

Broccoli is high in fiber, potassium, folate, and vitamins K and C. One serving of broccoli (3 ounces raw) has 3 grams net carbs and 30 calories. This cruciferous veggie can also help protect your eyes. Broccoli contains lutein and zeaxanthin, which can help prevent oxidative stress and cellular damage in your eyes.

5 -   Cauliflower

Net Carbs: 3 grams

Cauliflower contains sulforaphane, which can significantly improve blood pressure and kidney function. Just one serving of cauliflower contains 77% of the recommended daily value of vitamin C. Three ounces of cauliflower have 25 calories and 3 grams net carbs. It's also an excellent source of vitamin K, protein, thiamin, magnesium, vitamin B6, potassium and magnesium. Not to mention, the cauliflower can also be used in replace of rice, mashed potatoes, and even pizza crust.

6 -   Kale

Net Carbs: 3 grams

Kale is one of the most nutrient-dense foods on Earth. This leafy green can help prevent a wide range of health problems. Three cups of kale provide 20 calories and 1 gram net carbs. It could also help prevent chronic diseases associated with aging because of the high level of beneficial antioxidants that it contains. Kale is high in iron, fiber, calcium, and vitamin K.

7 -   Mushrooms

Net Carbs: 2 grams

One serving of mushrooms (5 medium mushrooms) has 20 calories, 2 grams net carbs, and 3 grams protein. About 50% of edible mushrooms are considered functional foods. This means that they have a potentially positive effect on health past basic nutrition. Mushrooms are awesome for plant-based diets because they are a great source of protein and fiber. They can also help with weight loss and digestion.

8 -   Spinach

Net Carbs: 4 grams

Spinach, which can easily be added to a smoothie or salad, is a great source of vitamins A and C, iron-folic acid, and magnesium. It may also help prevent cancer. Spinach, along with other leafy vegetables like kale, lettuce, and chard contain antioxidants called carotenoids. According to the American Institute of Cancer Research, foods with carotenoids can help prevent cancers of the mouth, pharynx, and larynx. They may even be able to slow the spread of breast cancer, lung cancer, stomach cancer, and skin cancer. One serving of spinach (1.5 cups) has 40 calories, 4 grams of net carbs, and 2 grams of protein.

9 -   Tomatoes

Net Carbs: 4 grams

Tomatoes offer a wide range of health benefits. They can make your hair stronger and shinier, as well as improve your eyes, skin, teeth, and bones. This is due to the amount of vitamin A they contain. Tomatoes also contain a high level of lycopene, which has potent heart health and anti-cancer properties. One tomato has 20 calories and 4 grams net carbs.

10 -   Brussels Sprouts

Net Carbs: 3 grams

The biggest benefit of brussels sprouts is the amount of vitamin K. They contain 195% daily food value per serving. Vitamin K is responsible for promoting strong bones. Brussels sprouts are also very high in vitamin C. They have anti-cancer, heart health, and anti-inflammatory benefits too.

Click here to learn more about the Smart for Life Diet.

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