Is Cooked Broccoli (from Fresh, 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's an excellent vegetable choice for keto diets, providing essential vitamins and minerals without significantly impacting ketosis.
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 (156g) of cooked broccoli contains 55 calories, 11.14g carbohydrates, 5.1g fiber, 3.70g protein, and 0.64g fat (0.123g saturated, 0.263g polyunsaturated, 0.063g monounsaturated).
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Net carbs: 6.04g (11.14g total carbs - 5.1g fiber), which is relatively low and can fit into a well-planned keto diet.
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Keto compatibility: While not zero-carb, broccoli can be included in a ketogenic diet due to its low net carb content and high fiber.
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Benefits: High fiber content aids digestion and promotes satiety. The low calorie count allows for larger portions without significantly impacting daily macros.
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Considerations: Portion control is crucial to maintain ketosis, as carbs can add up quickly.
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Serving suggestion: A half-cup serving (78g) contains only 3g 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 appropriate portions. Its high fiber content, low net carbs, and nutrient density make it a valuable vegetable choice for keto dieters seeking to increase their micronutrient intake while maintaining ketosis.
