Is Butternut Squash Keto? (2022)

  • What Is Butternut Squash?
  • 7 Health Benefits of Butternut Squash
  • When to Eat Butternut Squash
  • What to Eat When You’re Sensitive to Carbs

Butternut squash is a fall classic. Stick it in the oven, drizzle it with butter or coconut oil, cook until lightly brown, and you’ve got yourself a delicious meal or side dish. But are the carbs in butternut squash too much for keto?

Is Butternut Squash Keto? (1)

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When it comes to the ketogenic diet, higher-carb veggies could derail your keto macros and kick you out of ketosis.

Because of its net carb count, you may assume that you have to avoid butternut squash dishes. But don’t delete all those squash recipes from your keto meal plan just yet. You might be able to use this nutritious winter squash in your favorite keto recipes after all.

A quick look at the nutrition information and you’ll find that butternut squash provides a rich array of nutrients like vitamin A, vitamin C, beta-carotene, and dietary fiber.

So does this somewhat starchy gourd deserve a place in your keto lifestyle? Read on to learn more about the benefits of butternut squash, its total carb count, and how it may, in fact, work in your low-carb diet.

What Is Butternut Squash?

Butternut squash is a winter squash with a beautiful orange-yellow color.

While summer squash tends to have thinner, edible skin, winter gourds like butternut squash has a thicker, inedible skin. Other types of winter squash include pumpkin, acorn, and spaghetti squash.

And despite it being a winter squash, you can usually find it all year long.

Craving butternut squash soup in the spring? No problem. Although harvested in the late summer and fall, you can store this hearty vegetable for months at a time.

In fact, some suggest that the nutrient density of certain squash increases as you store them.

Even without extended storage, butternut squash is full of nutrients. It’s an excellent source of vitamin A, with just one cup of cubed squash containing nearly 100% of your daily needs.

It also provides 50% of your daily vitamin C requirements and 21 grams of fiber. And that yellow-orange color of the squash meat comes from its abundance of carotenoids, including both beta-carotene and alpha-carotene[*].

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Now for the bad news.

The carbs in butternut squash are high — starchy carbs to be specific. One cup of cubed or pureed butternut squash contains about 18.5 grams of carbs.

With this in mind, you want to be careful when adding it to your ketogenic diet. However, before you write it off completely, let’s take a look at some of the benefits of this winter squash.

7 Health Benefits of Butternut Squash

In addition to the vitamins and fiber mentioned above, butternut squash offers a host of other health benefits. It’s rich in immune-boosting antioxidants, which offer anticancer properties.

It also can help with heart disease prevention, provide stronger hair and skin health benefits, and more.

Add olive oil or some other form of healthy fat like avocado oil or ghee to your squash dish and you’ve now made the vitamin A even more bioavailable to your system.

Is Butternut Squash Keto? (3)

#1: Rich in Antioxidants

Your body creates oxidative stress every day as a regular part of being alive. Stressors like air pollution and carcinogens can create oxidation in your body, but simple processes like breathing and eating also have an impact.

That’s what antioxidants are for.

Antioxidants from food combat this stress and bring balance to your system. The key is to consume enough antioxidants to maintain this balance so that oxidation doesn’t trigger symptoms such as inflammation and tissue destruction.

An antioxidant is any compound that helps to reduce oxidation in your body. They come in many shapes and sizes, from vitamins and minerals to macronutrients like polysaccharides.

Butternut squash is a rich source of carotenoids, including beta and alpha carotene[*]. And among the many benefits of carotenoids is their antioxidant activity[*].

Butternut squash has also been studied for the antioxidant value of its polysaccharides. An in vitro study showed that antioxidants from butternut squash had significant free radical quenching activity[*].

#2: Enhances Immunity

Butternut squash is an immune-enhancing powerhouse. Aside from the rich array of vitamins and minerals in most vegetables, butternut squash has a few aces up its sleeve.

The carotenoids, as antioxidants, protect your cells from oxidation. This alone enhances immune function as it keeps things moving smoothly for your body on a cellular level[*].

Carotenoids may also increase your immune cell activity to help protect you against viruses.

One study showed that supplementation with beta carotene increased natural killer cell activity in elderly men. Natural killer cells are immune cells that fight off viruses and tumors, suggesting that beta carotene may be helpful for the treatment of viruses and tumors[*]

Many people claim that dosing yourself with vitamin C is a cure-all when it comes to immunity. This theory most likely comes from the fact that several immune cells need vitamin C to function properly, and a deficiency can lead to weakened immunity.

(Video) Low carb/keto/ Banting Butternut Squash Chips [EPISODE 5]

There aren’t many good studies that can prove that vitamin C alone can kick the common cold.

However, the importance of vitamin C for optimal immune health is well established. When it comes to treating and preventing the common cold, studies support the importance of vitamin C as a major player[*].

#3: Cancer Fighting Properties

Along the lines of immunity, butternut squash also contains specific compounds that may have anticancer activity.

One study looked at the effect of moschatin, a protein found in butternut squash, on melanoma cells in vitro.

The study found that the protein had an anticancer effect on the cells, inhibiting melanoma growth. Moschatin is known as a ribosome-inactivating protein, meaning it inhibits the production of proteins. This activity could explain its anticancer effects[*].

The beta-carotene in butternut squash may also exhibit anticancer activity. Carotenoids can increase the activity of your immune cells.

Over 30 epidemiological studies have shown a correlation between a beta-carotene-rich diet, high levels of beta-carotene in the blood, and a lower incidence of cancer. This could be because of an increase in immune activity[*].

#4: Lowers Blood Pressure

Potassium is one of the most essential nutrients for balancing blood pressure. Butternut squash is a fantastic source of potassium, containing about 16% of your daily requirement in just one cup[*].

Potassium affects your blood pressure by balancing the effects of sodium. The more potassium you consume, the more sodium you excrete in your urine. Since the Standard American Diet tends to be sodium-heavy, getting enough potassium to keep the balance is essential[*].

Potassium also helps your blood vessels to relax, allowing more gentle blood flow throughout your body. When your blood vessels are tense, they contract, and blood flow becomes more rapid (high blood pressure)[*].

A meta-analysis was done of 33 randomized controlled trials with over 2600 participants to assess the correlation of dietary potassium and blood pressure.

Researchers found that low potassium intake had a strong positive correlation with high blood pressure, and suggested that patients should consider more dietary potassium as prevention and treatment for hypertension[*].

Is Butternut Squash Keto? (4)

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#5: Great for Skin

When it comes to skin health, vitamin A may be the single most powerful nutrient you can consume. And butternut squash is an excellent source of vitamin A.

Vitamin A plays a key role in regulating skin cell proliferation — aka, the rate at which cells divide and grow. It’s particularly good at creating a cell type called epidermal keratinocytes, which account for about 90% of the outermost layer of your skin[*].

Vitamin A is also responsible for the proliferation of another cell type, dermal fibroblasts. Dermal fibroblasts live in the dermis layer of your skin and are responsible for generating connective tissue and assisting in the recovery of your skin from injury[*].

In addition to cell proliferation, vitamin A also protects your skin from UV radiation.

A little UV radiation from natural sunlight is fine — and even good for you. But overexposure comes with consequences.

(Video) The Best Butternut Squash EVER! | lil Piece of Hart

The protective effects of vitamin A come from two mechanisms; enhancing cell turnover (so there’s less of a chance for cancerous cells to take over), and inhibiting the expression of enzymes that would degrade your skin[*].

Vitamin C also plays a role in protecting your skin from UV radiation. As an antioxidant compound, it protects your cells from the oxidative stress that UV light may pose[*].

Vitamin C also helps your body produce collagen, a connective tissue compound that gives your skin a supple firm look and feel. Many people claim that more collagen can make your skin look younger and decrease the visibility of wrinkles[*].

#6: Hair Health

Maintaining a healthy head of hair may not seem like the most important marker for health, but hair health can be a pretty accurate clue as to what’s happening inside your body.

Vitamin A is essential for the health of your hair and scalp. Your scalp contains sebaceous glands that release an oily substance called sebum. Vitamin A helps to balance the production of sebum, the overproduction of which can lead to scalp inflammation and dandruff, and ultimately hair loss[*].

Vitamin A deficiency may even cause hair loss, according to one rodent study[*].

#7: Supports Lung Health

Several studies have looked at the connection between beta-carotene and lung health.

One study looked specifically at exercise-induced asthma (EIA) and the potential therapeutic effects that beta-carotene may offer.

Asthmatic volunteers were given either a placebo or 65 mg of beta-carotene before exercise.

After the workout, 100% of the placebo group experienced EIA, while only 47% of the beta-carotene group reported symptoms. Researchers gathered that this might be because of the antioxidant effect of beta-carotene on lung tissue[*].

In addition to asthma, beta-carotene has also been shown to support those with chronic obstructive bronchopulmonary diseases (COPD)[*].

The powerful antioxidants from vitamin C and beta-carotene may also protect against damage from smoking and air pollution[*].

When to Eat Butternut Squash

As you can see, butternut squash is loaded with nutrients and is an ideal component of just about any healthy eating plan.

The only downside: the carbs in butternut squash. One cup of butternut squash has 16 grams of carbs. It’s not terrible, but it’s not ideal either, especially if you’re trying to keep your carb count below 50 grams per day[*].

If you can stay in ketosis with higher carbs, then you should definitely think about incorporating modest amounts of butternut squash into your diet.

However, if you’re carb sensitive, you may want to moderate the amount of butternut squash you eat. For instance, 4 grams in 1/4 cup isn’t too bad, but you may not want to go beyond that.

Depending on what type of ketogenic diet you’re following, you may also be able to add in butternut squash during carb refeeding.

If you’re following a cyclical keto diet where you have higher carb consumption one or two days a week, add in some butternut squash on your higher carb days.

Likewise, maybe you follow a targeted ketogenic diet where you increase carbs in the hours before and after your workouts. You could use butternut squash as a pre-workout fuel to help keep you going while optimizing your ability to expend energy.

Although butternut squash may not be a mainstay in your keto diet, it certainly can find its place here and there. Remember — everything in moderation.

What to Eat When You’re Sensitive to Carbs

If you are very sensitive to carbs and concerned that butternut squash will kick you out of ketosis, then you’ve got options.

(Video) 3 Easy Spaghetti Squash Recipes For The Low Carb Keto Diet

Eat Other Squashes

You could eat other lower-carb squashes like zucchini and summer squash. These squashes have thinner skin and lower starchy carb content. They’re also versatile and delicious.

Summer squash is a great source of vitamin C and beta-carotene, just like its winter squash counterpart. And one cup of chopped summer squash only has 2.5 grams of net carbs[*]

Zucchini contains around 40% of your daily needs of vitamin A, and has only two net carbs per cup[*]. These squashes are higher in water and lower in starch than winter squash, so they can even help you stay hydrated while keeping your carb count down.

Eat It With Carb-Balancing Foods

One way to enjoy the benefits of butternut squash without kicking yourself out of ketosis is by making it a part of a well-balanced meal.

Taking down a half a squash on your own is probably a bad idea if you want to stay in ketosis — but you don’t need to eat that much to reap the health benefits. When it comes to butternut squash in keto-friendly meal plans, it’s all about serving size.

Try adding butternut squash to one-pot meals that are rich in fat and protein.

A great example would be a coconut cream soup, with lots of delicious low-carb vegetables and chicken or beef. The coconut base will provide a healthy serving of fat, and the meat will balance it out with protein.

If your meal is high-fat and protein-heavy, then the small amount of butternut squash won’t make as big of an impact on your blood sugar than if you had it alone.

On that note — many of the nutrients in butternut squash are fat-soluble. This means your gut only absorbs them if you eat them along with fat.

So even if you do have a high tolerance for carbs, adding a little fat along with your squash is always a good idea.

The Bottom Line on Carbs in Butternut Squash

Is butternut squash keto? The answer is — it can be. It all really depends on your carb tolerance, your goals, and your activity level.

If you’re someone who can eat 100+ carbs a day and stay in ketosis, then you may be able to enjoy butternut squash without any worries.

However, for the carb sensitive, you may need to take care when preparing meals with butternut squash. Not to say you can’t enjoy it at all, but it isn’t going to be a mainstay like your leafy greens and Brussels sprouts.

If you’re unsure about your carbohydrate tolerance and how many carbs you need per day then check out the Perfect Keto calculator.

This will help you determine what the right macronutrient ratio is for you, and whether or not you want to stay on the moderate side of winter squash.

Is Butternut Squash Keto? (5)

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FAQs

Can butternut squash kick you out of ketosis? ›

Comparatively, butternut squash has just about 15 net carbohydrates per cup, making it acceptable for some keto dieters.

Can you have butternut squash on keto? ›

Yes, you can have butternut squash on the keto diet. One serving of butternut squash contains 15 net carbs per cup and is considered keto friendly.

Does butternut squash count as carbs? ›

Butternut squash is sometimes referred to as a starchy vegetable, just like potatoes, because it contains higher amounts of carbs than, say, broccoli or cauliflower. One cup of cubed butter squash has 16 grams of carbs, while the same serving of chopped broccoli has 6 grams.

Is squash acceptable on a keto diet? ›

Is Yellow Squash Keto Friendly? Yes, summer squash, including yellow squash, is keto! Carbs in summer squash are low enough to enjoy often.

Will a banana kick me out of ketosis? ›

With 27 grams of carbohydrates, 14 grams of sugar, and only three grams of fiber, bananas are likely to spike your blood sugar levels and kick you out of ketosis. As such, they don't fit too well into a keto or low-carb diet.

Is Sweet Potato keto-friendly? ›

Sweet potatoes tend to be naturally high in carbs and are typically excluded from keto diet plans because they can make it difficult for many people to maintain ketosis.

Does butternut squash help lose weight? ›

May Aid Weight Loss

One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice if you want to lose excess weight and body fat.

What veggies are allowed on keto? ›

The best vegetables for keto diets include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets, potatoes, and sweetcorn. Keto diets restrict the amount of carbohydrates a person can eat. Instead, a person eats a high amount of fats and a moderate amount of protein.

What squash has the least carbs? ›

Spaghetti Squash is known in the low carb/ keto world for being a gluten free pasta alternative. The net carbs per 100 grams of this versatile veggie are 5.5 grams. This is one of the lowest carb squashes based on its carb count.

What happens if you eat squash everyday? ›

The antioxidants in squash can play an important role in reducing oxidative stress. In turn, this may help with cancer prevention. The vitamin C and beta-carotene found in squash may help to slow the progression of macular degeneration and reduce the chances of related vision loss.

Which is healthier pumpkin or butternut squash? ›

Butternut squash contains slightly more vitamin A and C compared to pumpkin and twice as much iron. It's also a good source of magnesium, vitamin E and potassium. Compared to pumpkin, it's higher in calories and complex carbs and contains more than twice the amount of dietary fiber.

Are carrots keto friendly? ›

"Carrots can be eaten on a keto diet, but in smaller quantities because they're higher in sugar than leafy greens," says Abby Langer, R.D., author of Good Food, Bad Diet. Since sugar counts as carbs on the keto diet, your average 1 cup of carrots has 12 grams of carbs, 4 of which are fiber.

Can you eat cucumbers on keto? ›

The keto diet severely limits your intake of fruits and certain vegetables that are high in carbs. Notably, raw cucumbers are very low in carbs. In fact, 3/4 cup (100 grams) of sliced cucumbers contains only 2 grams of carbs. With 1 gram of fiber, this amount provides about 1 gram of net carbs ( 2 ).

Can you eat cabbage on keto? ›

Is Fried Cabbage Keto-Friendly? Yes! Cabbage is a staple in my keto diet. It is naturally low in carbs and can be prepared so many ways.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can I eat oatmeal on keto? ›

Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.

How much weight can I lose in a month with keto? ›

Weight-loss one month into the ketogenic diet

“For the first month on keto, if people stay at a calorie deficit and stay consistent with the diet, most people can probably lose 10 pounds or more that first month,” says Manning.

Is popcorn keto-friendly? ›

Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.

Can you eat grapes on keto? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Is black rice keto? ›

Can you eat black rice on keto? Unfortunately, rices of all kinds are typically a “no” on the ketogenic diet. The good news? Black forbidden rice is an option for those following a gluten-free diet.

Is dark chocolate keto? ›

While 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit. Dark chocolate can fit into a ketogenic diet. However, it's important to monitor your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carb limit.

Is butternut squash healthier than sweet potato? ›

To begin with, the butternut squash beats the sweet potato with fewer calories, carbs and sugar per serving. Moreover, it is rich in calcium, magnesium, potassium, and vitamins B6 and E.

What is toxic squash syndrome? ›

Research and toxicity

The toxicity associated with consumption of foods high in cucurbitacins is sometimes referred to as "toxic squash syndrome".

How do I stay in ketosis? ›

7 Tips to Get Into Ketosis
  1. Minimize your carb consumption. Eating a very low carb diet is by far the most important factor in achieving ketosis. ...
  2. Ramp up your physical activity. ...
  3. Increase your healthy fat intake. ...
  4. Try a short fast or a fat fast. ...
  5. Maintain adequate protein intake. ...
  6. Test ketone levels and adjust your diet as needed.

How long should you do keto? ›

Registered dietitians warn that nutrient deficiencies may be possible if you're on it for too long. Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.

What does ketosis feel like? ›

People in ketosis may experience a variety of side effects and symptoms, including headaches, stomach upset, and changes to their sleep and energy levels. For a more accurate way of determining ketosis, people can check the levels of ketones in their blood, breath, or urine.

Which squash is best for keto? ›

Yellow squash works great for any low carb or keto eating plan as it is a yellow vegetable that has less than 3 grams of net carbs in every 100 gram serving. So, feel free to add this vegetable to your keto shopping cart so you can make some amazing keto yellow squash recipes.

Can a diabetic eat butternut squash? ›

Butternut squash contains a type of fiber that's not digestible. If you have diabetes, it can help keep your blood sugar from rising after eating. Butternut squash also has a low glycemic index, which means that its carbs are digested more slowly. This also helps keep blood sugar from rising.

Are green beans keto? ›

Green beans and black soybeans are keto-friendly bean options, each containing only 2 grams of net carbs per 1/2-cup (60–90-gram) serving. Some promising keto substitutes for beans include mushrooms, eggplant, avocado, ground meat, and boiled peanuts.

What happens when you eat too much butternut squash? ›

Squash can contain a toxic compound called cucurbitacin E., which can cause cucurbit poisoning, also known as toxic squash syndrome (not to be confused with toxic shock syndrome) in people who ingest it.

Does butternut squash cause gas and bloating? ›

Considerations. Increasing your intake of dietary fiber with foods like winter squash can cause digestive side effects such as flatulence, diarrhea, abdominal cramps and bloating.

What is the healthiest squash? ›

Yellow squash, also known as summer squash, packs a serious nutritional punch. It's one of the healthiest squash available! Yellow squash contains vitamin A, vitamin C, vitamin B6, folate, magnesium, fiber, riboflavin, phosphorus, potassium and more.

Which has less carbs pumpkin or butternut squash? ›

Pumpkin – It has fewer carbs per cup than butternut, so you can substitute it in part (or completely) in recipes. Spaghetti squash – These are in the same family as butternut, but with lower carbs.

What is butternut squash good for? ›

It is a good source of fiber, potassium, and several other key nutrients. The nutritional content of squash makes it beneficial for digestion, blood pressure, and for healthy skin and hair, among others. Squash can enhance or form the basis of a range of sweet and savory dishes.

Is squash good for cholesterol? ›

A cup of butternut squash cubes clocks in at about 7 grams of fiber—making a sizable contribution toward the 25 to 30 grams you need per day. “Fiber has many positive health effects, including limiting weight gain, lowering cholesterol levels, and reducing risk of type 2 diabetes,” Willett says.

Can you eat unlimited vegetables on keto? ›

Not Paying Attention to Your Veggie Intake

Vegetables have carbohydrates. And that means that you have to watch how much you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs, and thus get kicked out of ketosis.

Can I eat celery on keto? ›

Celery sticks are a low calorie, low carb food that a person can eat while following a keto diet. According to the USDA , 110 g of celery — or about nine celery sticks — contains around 3 g of carbs. Celery sticks are excellent choices for dipping in nut butters, such as unsweetened peanut or almond butter.

How often should you take a break from keto? ›

Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off. Devine typically doesn't recommend taking more than two days off keto.

Can I eat tomatoes on keto? ›

Tomatoes are different from other fruit

However, unlike other fruit, they're considered keto-friendly. That's because tomatoes contain around 2–3 grams of net carbs per 3.5 ounces (100 grams) — or up to 10 times fewer net carbs than most fruit — regardless of their variety ( 5 , 7 , 8 , 9 , 10 ).

Is Big Mac no bun keto? ›

Big Mac without the bun. Yup, you can still eat a Big Mac when you're on the keto diet, though it's definitely not the healthiest keto option on the menu. If you're looking for an indulgence that still falls in the keto range, this is it.

How much lettuce can you eat on keto? ›

Vegetables with less than 5 grams of net carbs may be eaten relatively freely. It's hard to overeat spinach, zucchini, lettuce, cucumbers, cabbage, asparagus and kale on a keto diet. These are considered keto vegetables.

Can I eat coleslaw on keto? ›

This question is asked a lot. The answer is, ABSOLUTELY! Quite frankly, coleslaw is the perfect Keto side dish. Since the Keto coleslaw dressing is mayo based, it's super creamy, adding healthy fat to your Keto diet.

Can I eat potatoes on keto? ›

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets.

Is Mushroom a keto? ›

Mushrooms, like oyster, shiitake, white button, and portobello, are naturally low in carbohydrates, making them a keto-friendly food. Enjoy them raw or cooked, in dishes like stir-fry, casseroles, scrambles, soups, or stuffed with low carb ingredients like cream cheese and bacon.

Are onions keto friendly? ›

Luckily, onions can fit into any diet because of their nutrients, low calories, fiber and flavor – even Keto.

What fruit can I eat on keto? ›

9 Nutritious Keto-Friendly Fruits
  • Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
  • Watermelon. Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet. ...
  • Strawberries. ...
  • Lemons. ...
  • Tomatoes. ...
  • Raspberries. ...
  • Peaches. ...
  • Cantaloupe.
18 Mar 2020

Is bacon a keto? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Does butternut squash help lose weight? ›

May Aid Weight Loss

One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice if you want to lose excess weight and body fat.

What vegetables are keto friendly? ›

The best vegetables for keto diets include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets, potatoes, and sweetcorn.

Is butternut pumpkin high in carbs? ›

There are about 13g net carbs per cup of butternut squash which makes it a fairly high carb vegetable option.

What squash has the least carbs? ›

Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.

What happens if you eat too much butternut squash? ›

While the high beta-carotene content in squash can provide many benefits, studies also suggest that consuming too much of this compound can increase the risk of lung cancer. In addition, some types of prepared squash include high amounts of added sugar.

What happens if you eat squash everyday? ›

A dietician and a medical consultant told the publication that because members of the squash family are high in carotenoids, consuming them can help guard against heart disease and some cancers. They recommend eating squashes like pumpkin three times a week to realize its multitude of health benefits.

How do I stay in ketosis? ›

7 Tips to Get Into Ketosis
  1. Minimize your carb consumption. Eating a very low carb diet is by far the most important factor in achieving ketosis. ...
  2. Ramp up your physical activity. ...
  3. Increase your healthy fat intake. ...
  4. Try a short fast or a fat fast. ...
  5. Maintain adequate protein intake. ...
  6. Test ketone levels and adjust your diet as needed.

Is popcorn keto-friendly? ›

Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Is Cabbage a keto? ›

Is Fried Cabbage Keto-Friendly? Yes! Cabbage is a staple in my keto diet. It is naturally low in carbs and can be prepared so many ways.

Is Carrot keto friendly? ›

Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.

Are green beans keto? ›

Green beans and black soybeans are keto-friendly bean options, each containing only 2 grams of net carbs per 1/2-cup (60–90-gram) serving. Some promising keto substitutes for beans include mushrooms, eggplant, avocado, ground meat, and boiled peanuts.

Which squash is best for keto? ›

Yellow squash works great for any low carb or keto eating plan as it is a yellow vegetable that has less than 3 grams of net carbs in every 100 gram serving. So, feel free to add this vegetable to your keto shopping cart so you can make some amazing keto yellow squash recipes.

Can a diabetic eat butternut squash? ›

Butternut squash contains a type of fiber that's not digestible. If you have diabetes, it can help keep your blood sugar from rising after eating. Butternut squash also has a low glycemic index, which means that its carbs are digested more slowly. This also helps keep blood sugar from rising.

Are chickpeas keto? ›

Chickpeas

Roasted chickpeas may be a favorite trendy snack, but they probably won't fit on keto. A ½-cup serving contains nearly 13 g of net carbs. Hummus is a better choice, with around 3 g of net carbs per 2-tbsp serving. Just stick to dipping in cucumbers and celery — not carrots.

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