Is Cooked Broccoli Keto Friendly?
Answer: Yes, cooked broccoli is keto-friendly. It's low in net carbs (about 4g per cup) and high in fiber. Broccoli provides essential nutrients while fitting well within keto macros, making it an excellent vegetable choice for this diet.
Cooked broccoli is a nutrient-dense vegetable that can be a valuable addition to a ketogenic diet. Here's a detailed analysis:
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Overview: Broccoli is a cruciferous vegetable known for its high nutrient content and versatility in cooking.
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Macronutrient profile: Per 1 cup (189g), cooked broccoli contains 102 calories, 13.19g carbohydrates, 4.35g protein, and 5.08g fat. The fat profile includes 0.956g saturated, 1.579g polyunsaturated, and 2.117g monounsaturated fats.
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Net carbs: With 6.0g of fiber, the net carb content is 7.19g per cup (13.19g total carbs - 6.0g fiber).
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Keto compatibility: While not extremely low in carbs, broccoli can fit into a ketogenic diet when consumed in moderation.
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Benefits: High fiber content aids digestion and promotes satiety. The moderate fat content, particularly healthy unsaturated fats, aligns with keto principles.
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Considerations: The net carb content requires careful portion control to maintain ketosis.
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Serving suggestion: A half-cup serving (3.6g net carbs) can be incorporated into keto meals without significantly impacting daily carb limits.
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Additional benefits: Broccoli is rich in vitamins C and K, folate, and potassium. It also contains sulforaphane, a compound with potential anti-cancer properties.
In conclusion, cooked broccoli can be part of a well-formulated ketogenic diet when consumed mindfully. Its nutrient density and fiber content make it a valuable addition, but portion control is crucial due to its net carb content. Incorporating smaller servings of broccoli can provide essential nutrients and variety to keto meals without compromising ketosis.
