Enjoying Yellow Squash and Other Low Carb Vegetables on a Keto Diet
When following a ketogenic diet, vegetables that are low in carbohydrates are essential. Yellow squash is one excellent low carb choice. Understanding the carb content of various veggies can help you stick to your macros on keto.
What is Yellow Squash?
Yellow squash is a versatile summer squash with a tender texture and mild, nutty flavor. botanically, it is an immature fruit, though treated as a vegetable in cooking. Some key facts about yellow squash:
- Closely related to zucchini and shaped similarly
- Has edible yellow skin and seedy flesh
- Available year-round, best late spring through summer
- Nutrient-dense with vitamin C, magnesium, vitamin A and potassium
- Low carb, with only 3g net carbs per cup
Carbs in Yellow Squash
One cup of raw yellow squash contains:
- Total carbs: 4.5g
- Fiber: 1.5g
- Net carbs: 3g
For comparison, the same amount of raw zucchini has 2.6g of net carbs. Both are low carb vegetables perfect for keto.
Benefits of Yellow Squash on Keto
Yellow squash offers several benefits for those on the keto diet:
- Low carb way to increase vegetable intake
- Provides hydration due to high water content
- Loaded with electrolytes like potassium and magnesium
- Filling and nutritious with minimal impact on blood sugar
- Antioxidants like vitamin C, lutein and zeaxanthin
Best Ways to Cook Yellow Squash
Yellow squash is extremely versatile in the kitchen. It can be cooked in various ways while remaining low in carbs:
- Sauteed in olive oil or butter
- Roasted with garlic, salt and pepper
- Grilled along with zucchini and other veggies
- Spiralized into keto "pasta"
- Added to casseroles, frittatas and stir frys
- Made into low carb noodle soup
Other Low Carb Vegetables for Keto
In addition to yellow squash and zucchini, other great options are:
Broccoli
With just 5g net carbs per cup, broccoli is one of the most keto-friendly veggies. It provides vitamin C, iron, fiber and antioxidants. Use it in salads, roasted, steamed or in casseroles.
Asparagus
A spear of asparagus has under 1g net carb each. High in fiber and nutrients, it supports heart health. Roast or grill it simply with olive oil.
Cauliflower
Cauliflower is incredibly versatile, substituting for rice or pizza crust with just 2g net carbs per cup. It contains cancer-fighting compounds and vitamin C.
Leafy Greens
Lettuces, spinach, kale and chard bring fiber, vitamins and minerals to the keto diet. A cup of spinach is less than 1g net carb.
Cabbage
Excellent for coleslaw or stir fry, cabbage offers vitamin K and antioxidant power with 3g net carbs per cup.
Brussels Sprouts
These mini cruciferous veggies pack 3g net carbs and plenty of fiber, vitamin K, folate and potassium per cup.
Artichokes
Unique, thistle-like artichokes offer 4g net carbs each. Roast, grill or add to dips for extra fiber and nutrients.
Green Beans
A 1 cup serving of fresh green beans brings just 3g net carbs to the table, as well as carotenoids and vitamin C.
Bell Peppers
Peppers are crunchy and delicious while providing vitamin A and C for few carbs. One cup of raw red pepper has 5g net carbs.
Eggplant
Meaty, flavorful eggplant can substitute for pasta in keto recipes with 5g net carbs per cup. It's full of manganese and biotin.
Mushrooms
Sliced raw mushrooms contain just 2g net carbs per cup. They offer selenium, copper, niacin and vitamin D.
Radishes
These spicy root veggies are great on salads or roasted, with 1g net carb each. They bring vitamin C, folate and antioxidants.
Onions
Onions add lots of flavor for 6g net carbs per cup. Red onions are very high in antioxidants.
Garlic
Garlic provides the anti-inflammatory compound allicin with just 1g net carb per clove. Use it generously to flavor keto dishes.
Celery
Celery is perfect for dipping with just 1g net carb per stalk. It has vitamin K, potassium and phtonutrients.
Tomatoes
Tomatoes offer 3g net carbs per medium tomato. They're packed with vitamin C and lycopene.
Avoid Starchy, High Carb Vegetables
On keto, it's best to minimize or avoid vegetables higher in carbs like:
- Potatoes
- Sweet potatoes
- Carrots
- Beets
- Corn
- Peas
- Winter squash
Tips for Low Carb Vegetables on Keto
To work vegetables into your keto diet, remember:
- Focus on above-ground, non-starchy veggies
- Monitor portions of higher carb veggies like onions
- Count net carbs instead of total carbs
- Enjoy zucchini noodles or cauliflower rice for extra low carb veggies
- Roast or saute veggies in healthy fats for more flavor
- Add cheese, nuts or avocado to boost nutrition
- Try new keto-friendly veggies to spice things up
The Final Word
With just 3g net carbs per cup, yellow squash is an excellent low carb vegetable for keto. For variety, enjoy other keto-approved veggies like zucchini, leafy greens, asparagus, broccoli and cauliflower. Monitoring your portions and carb counts allows you to creatively work veggies into your day for better health on the ketogenic diet.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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