Are Collard Greens Keto? Benefits, Nutrition, and Downsides

Are Collard Greens Keto Friendly?

The ketogenic diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which has been shown to have many benefits.

However, when transitioning to a keto diet, many people find it challenging to figure out which foods are keto-approved. With carbs significantly restricted on keto, some nutrient-dense fruits and vegetables like collard greens may be confusing.

This article will take an in-depth look at collard greens and whether they can be included as part of a ketogenic diet.

What are Collard Greens?

Collard greens are a cruciferous vegetable that is closely related to kale, broccoli, and Brussels sprouts. They have dark green, loose leaves and a slightly bitter taste.

This leafy green is popular in Southern U.S. cuisine and is commonly found in dishes like mixed greens, stews, casseroles, and soups. They can be braised, sauted, roasted, or even enjoyed raw in salads.

In addition to their slightly bitter, earthy taste, collard greens are incredibly nutritious. Just one cup (190 grams) of cooked collard greens contains (1):

• 35 calories
• 7 grams protein
• 1 gram fat
• 6 grams carbohydrates
• 4 grams fiber
• 423% daily vitamin K needs
• 144% daily vitamin A needs
• 118% daily vitamin C needs
• 12% daily calcium needs
• 12% daily potassium needs

Collard greens are especially high in vitamins A, C, and K. They also provide a good amount of calcium, potassium, and magnesium.

Are They Low Carb?

When following a keto diet, carb intake is typically restricted to 2050 grams per day to induce ketosis. This means that most fruits, grains, legumes, and starchy vegetables are off the table.

At first glance, collard greens may seem too high in carbs to fit into a keto diet. After all, one cup (190 grams) of cooked collard greens contains 6 grams of carbs.

However, looking past total carbs and paying attention to net carbs instead is key:

• Total carbs - fiber = net carbs

Because a large percentage of the carbs found in collard greens come from fiber, the net carb count comes out quite low.

In fact, after subtracting the 4 grams of fiber, the net carbs in one cup (190 grams) of cooked collard greens is only 2 grams.

This makes collard greens one of the best low-carb vegetables to include in a ketogenic diet.

Benefits of Collard Greens on Keto

Including collard greens as part of a well-formulated keto diet can provide several important benefits.

1. Help Keep You Regular

Constipation is a common side effect of following a ketogenic diet. This is because the keto diet is very low in carbs, including fiber, which helps give stool bulk.

Fiber moves through the gastrointestinal tract undigested, adding bulk to stool to keep waste moving smoothly through the intestines (2).

Just one cup (190 grams) of cooked collard greens knocks out 27% of your daily fiber needs, making them one of the best keto-friendly sources of this important nutrient.

Making sure to include veggies like collard greens as part of a balanced keto diet can help prevent constipation and keep your digestive tract healthy.

2. May Support Heart Health

Heart disease is the leading cause of death worldwide, accounting for over 17 million deaths annually (3).

Some research shows that cutting carbs could benefit heart health by decreasing triglyceride and cholesterol levels, two major risk factors for heart disease (4).

Beyond carb restriction, increasing your intake of fruits and veggies like collard greens has been linked to a lower risk of heart disease.

One study in over 71,000 women even found that increasing total vegetable intake was tied to a reduced risk of a heart attack and death from heart disease (5).

Collard greens, in particular, are stacked with heart-protective nutrients like vitamin K, potassium, and magnesium.

3. Provide Important Micronutrients

Although the keto diet has been linked to many benefits, it restricts several foods rich in certain micronutrients, such as fruits, legumes, and whole grains.

Collard greens are one of the few vegetables that pack in high amounts of micronutrients and can help prevent deficiencies on keto.

Just one serving of collard greens provides over 100% of the daily vitamin K needs along with a good chunk of vitamin C, vitamin A, calcium, and potassium (1).

These micronutrients are essential to everything from immune function and bone health to energy levels and cancer prevention (6).

Selecting nutrient-dense vegetables like collard greens ensures that you meet your vitamin and mineral needs to maintain optimal health on the ketogenic diet.

How to Prepare

There are several easy ways to enjoy collard greens on the keto diet:

• Saut with olive oil, garlic, and seasonings for a simple side dish.
• Mix with other greens and lemon juice to make a fresh salad.
• Add to soups, stews, and casseroles.
• Braise or slow cook with broth, bacon, and hot pepper.
• Make collard green chips by baking bite-sized pieces until crispy.

Raw collard greens can be tough and fibrous, so cooking them properly makes them more palatable. Try sauting, braising, or slow cooking them to maximize texture and flavor.

Be sure to cook them alongside a healthy fat like olive oil, avocado oil, or coconut oil on the keto diet. This will help maximize absorption of fat-soluble vitamins like A, K, E, and D.

For an extra collagen boost, consider making bone broth and using it as the base for cooked dishes with your greens.

Potential Downsides

Collard greens are highly nutritious, keto-friendly, and safe for most people to enjoy as part of a healthy, well-rounded diet.

However, there are some things to keep in mind if you have certain conditions or food sensitivities:

• Kidney stones: Collard greens contain oxalates, which may contribute to kidney stone development in those who are prone to them.
• Thyroid problems:</

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.