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One cup (130 grams) of cooked, chopped kale contains around 4. 7 grams of net carbohydrates. [11] Transform kale into kale chips or add it to your favorite dish! Kale contains plenty of vitamin A and C and beneficial compounds like quercetin and kaempferol. Studies show kale can lower blood pressure and might protect against type 2 diabetes, heart disease, and other conditions. [12]Why Add Fat to Your GreensIf you’re following the keto diet, you probably know that fat doesn’t just make things taste better, it’s actually necessary and beneficial, especially in conjunction with vegetables. Fat slows down blood sugar spikes and helps you absorb fat-soluble vitamins.
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Coconut aminos doesn’t actually taste like coconut at all, and has a color and consistency similar to light soy sauce. Coconut aminos in spoon on tableNutritional Value of Coconut AminosCoconut aminos is soy-, wheat-, andgluten-free, so it’s often the go-to sauce for those with dietary restrictions. The liquid is fermented coconut palm sap, so it doesn’t have the same nutritional profile as fresh coconut or other versions of coconut. The coconut sap used to make coconut aminos also contains a number of micronutrients. A recent study showed that coconut sap containspotassium, magnesium, zinc, and beneficial polyphenolic and antioxidant compounds. [1]Benefits of Coconut AminosStudies are required to reach a clearer conclusion about the health benefits of coconut aminos. Some proponents believe it couldreduce the risk of heart disease and promote weight loss, but research is lacking. [2]Since coconut aminos has a much lower sodium content than soy sauce, those looking to lower their salt intake might be better off choosing coconut aminos. Keep in mind that coconut aminos isn’t a low-sodium food, but it’s typically used in smaller amounts to add flavor and texture. Unlike regular soy sauce, coconut aminos is gluten-, wheat-and soy-free, making it more allergy-friendly. Coconut aminos has only 1 g of sugar per teaspoon, while many commercial soy sauces come with unhealthy or artificial additives and fillers like high fructose corn syrup (HFCS), which could push you out of ketosis.
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A 100-gram serving of raw kale gives you 93 mg of vitamin C. One cup of cooked kale gives you 21 mg or 23% of the DV for vitamin C [8]. Eating diets high in cruciferous vitamin-C-rich vegetables like kale, cauliflower, broccoli, and Brussel sprouts has shown to be protective against prostate, lung, colon, and breast cancer [9] [10]. Add kale to a smoothie or salad, or try this creamy roasted garlic and kale soup or crispy kale chips. 3.
BroccoliBroccoli is a sulfur-rich cruciferous veggie. One-half cup of cooked broccoli gives you 51 mg of vitamin C, which is 57% of your DV [11]. An
impressive study revealed eating 30 grams of broccoli sprouts daily reduced the inflammatory marker C-reactive protein in overweight adults [12]. Boiling broccoli could lose a good portion of the vitamin C; however, steaming or roasting preserves more of the vitamin C content. Settle down to a delightful dinner of mayo-Dijon salmon with broccoli or a
satiating steak with broccoli sprinkled with parmesan cheese. 4.
