veg keto diet in hindi Starchy trifectanutrition

February 22, 2023

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When it comes to following a keto diet, there are countless restrictions and limitations that one needs to adhere to. However, that doesn’t mean that you have to give up on all your favorite fruits and vegetables. Among the numerous fruits that can be consumed while on a keto diet, mango is a tempting inclusion that people often have questions about. Mango is a tropical fruit that is known to be high in natural sugars and carbs, making it a delicacy that dieters tend to avoid. The good news is-consuming mangoes on a keto diet can be possible if you watch your portions and choose the ones with lower carb counts. One cup of sliced mango (165 grams) typically contains around 28 grams of net carbs. Net carbs are the total carbohydrates minus the fiber content of the fruit which gets digested slowly, causing only a minimal effect on blood sugar levels. Therefore, consuming half a cup to a cup of mangoes, which contains around 12-24 grams of net carbohydrates, could fit into a keto diet if it is planned out correctly. When it comes to keto vegetables, it’s essential to choose the right ones that are low in carbs but high in nutrients. Vegetables such as broccoli, kale, spinach, and zucchini are great choices for those on a keto diet. However, vegans who are on a keto diet face an additional set of challenges. The reason for this is that most keto-friendly vegetables are low in protein, which means that vegans have to incorporate other high protein plant-based sources to maintain a balanced diet. One vegetable that is incredibly versatile, low in carbs, and high in protein, is edamame. Edamame is whole soybeans, and they’re a great snack to munch on, roasted or boiled, especially when you’re on the go. It is incredibly high in protein, containing around 18 grams of protein per cup, making it a perfect snack for vegans on a keto diet. Another vegetable that is keto-friendly and appealing to vegans is cauliflower. A cup of cauliflower contains only 5 grams of carbs and plenty of fiber, making it a great alternative to starchy foods. You can turn it into “rice,” “mashed potatoes,” and even “pizza crust” by simply pureeing it or grating it on a cheese grater. In conclusion, when it comes to following a keto diet, it’s essential to be mindful of the carbohydrates that you’re putting into your body. Fruits like mango, and vegetables like edamame and cauliflower, can be incorporated into your meal plan as long as you track your portions and understand their net carb content. It’s always advisable to consult your health professional before making any significant changes to your diet to ensure it aligns with your health goals.

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