Is Cooked Broccoli (Fat Not Added in Cooking) Keto Friendly?
Answer: Yes, cooked broccoli is keto-friendly. It's low in net carbs (about 4g per cup), high in fiber, and nutrient-dense. It can easily fit into a ketogenic diet's carb limit when consumed in moderation, making it an excellent vegetable choice.
Cooked broccoli is a nutrient-dense vegetable that can be a valuable addition to a ketogenic diet when consumed in moderation. Here's a detailed analysis:
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Overview: Broccoli is a cruciferous vegetable known for its high nutrient content and low calorie density.
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Macronutrient profile: One cup (97g) of cooked broccoli contains 34 calories, 6.93g carbohydrates, 3.2g fiber, 2.30g protein, and 0.40g fat.
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Net carbs: The net carb content is 3.73g (6.93g total carbs - 3.2g fiber), which is relatively low and can fit into a ketogenic diet when portioned carefully.
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Keto compatibility: While not zero-carb, broccoli can be included in a well-planned keto diet due to its low net carb content and high fiber.
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Benefits: Broccoli provides fiber, which aids digestion and promotes satiety. Its low calorie content allows for larger portions without significantly impacting daily calorie intake.
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Considerations: Despite its benefits, the carb content means portion control is crucial to maintain ketosis.
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Serving suggestion: A half-cup serving (48.5g) contains only 1.87g net carbs, making it easier to incorporate into a keto meal plan.
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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 a nutritious addition to a ketogenic diet when consumed in moderation. Its high fiber content, low calorie density, and rich micronutrient profile make it a valuable vegetable choice for keto dieters, provided portion sizes are carefully managed to maintain ketosis.
