Ketosis, simply put, is the body using stored fats as its alternative primary energy source instead of carbohydrates.
The lack of supply of glucose or blood sugar from carbohydrates is commonly caused by following a very low-carb diet or fasting.
To get kicked out of ketosis, there should be enough carbohydrates in the body.
Broccoli is not likely to get you kicked out of ketosis because of its low-carb content.
One cup of raw broccoli contains around 6 grams of carbs, a small percentage of the suggested 50 grams a day of total carbs on a keto diet.
Some other high-carb foods that can kick you out of ketosis are grains, processed meats, and starchy vegetables like potatoes, sweet potatoes, yams, and certain winter squash.
Broccoli (Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts.
It is known to have many health benefits and is high in many nutrients.
Going back to ketosis is a natural metabolic state that may have benefits for weight loss.
It also has therapeutic effects for people with epilepsy, type 2 diabetes, and other chronic conditions and is safe for most people, especially with a doctor’s supervision.
However, it also has its negative side.
The term “ketosis” comes from the combination of the words keto from the word ketone and -osis, a Greek word meaning “a state of disease”.
As its name origin suggests, ketosis is also considered a metabolic disorder in some instances when ketones go above the normal level.
Ketones are the by-product of this process and are not harmful in small amounts.
This is called nutritional ketosis and could be induced by following a ketogenic diet.
However, high levels of ketones are detrimental to other people, specifically those with diabetes.
A high level of ketone makes blood acidic which can cause DKA or Diabetic ketoacidosis.
Ketosis might also be present in diabetes mellitus, a disorder due to the impaired ability of the body to produce or respond to insulin.
Can We Eat Broccoli In Keto?
Certainly! Broccoli is a vegetable that is a good inclusion in your keto diet because it is loaded with fiber, micronutrients and antioxidants.
In addition, broccoli is a low contributor of carbohydrates, containing a mere 6 grams per cup of vegetable.
Broccoli is a nutrient powerhouse that has been credited with numerous health benefits such as:
- The nutrient content is loaded with vitamins, minerals, and bioactive compounds
- Contains antioxidants that may support healthy cells and tissues throughout the body
- Could lower blood sugar and improve diabetic control
- Help reduce different heart disease risk factors
- Provides an excellent source of Vitamin C that helps support a healthy immune response
With these many health benefits, broccoli could enhance your health in many ways.
A keto diet is a healthy diet that includes different foods to achieve optimal results.
High in fat, moderate in protein, and extremely low in carbohydrates, a keto diet can include vegetables like:
- Green beans
- Spaghetti squash
- Brussels sprouts
These are non-starchy vegetables that are low in calories and carbohydrates but are full of nutrients and antioxidants.
The Keto diet’s popularity nowadays might be due to several reasons and trends like people finding a healthy way to lose weight, however, the diet’s origin goes way back to the early 1900s and was used for an entirely different reason.
Researchers at the Johns Hopkins Medical Center then used the keto diet to control seizures in patients with epilepsy and it was called “healthy fasting”.
The Classic Ketogenic Diet by Dr. Russell Wilder was designed for the treatment of epilepsy and its 4:1 ratio is considered the golden standard in the keto diet.
This means that for every 4 grams of fat, there should be an equivalent 1 gram of protein or carbohydrates.
Besides the keto diet’s initial medical use as a treatment for epilepsy, through the years, it has also been found to have therapeutic effects for people with type-2 diabetes and other health conditions that are caused by poor dietary patterns.
Broccoli is one of the vegetables fit to be included in a keto diet but like any food, overconsumption of it would also mean a high intake of carbohydrates that could get you kicked out of your keto diet.
How Many Carbs Are In Broccoli On Keto?
A raw broccoli contains up to 90% water, 3% protein and almost no fat.
One cup or 91 grams of raw broccoli contains 6 grams of carbs.
But its carb content decreases when it is cooked like any other vegetable.
The nutritional breakdown of a raw broccoli cup is:
- Calories: 31
- Water: 89%
- Protein: 2.5 grams
- Carbs: 6 grams
- Sugar: 1.5 grams
- Fiber: 2.4 grams
- Fat: 0.4 grams
A recent study in 2018 showed that a person should consume up to 50 grams of carbohydrates a day to stay in ketosis and should be proportional to the intake of protein and fat.
However, there are also different types of ketogenic diets that allow different amounts of intake of carbs, proteins and fats.
The different types of the ketogenic diets include:
- Standard Ketogenic Diet (SKD) – 70% fat intake, 20% protein, and 10% carbs
- Cyclical Ketogenic Diet (CKD) – A cycle of 5 days for low carb and 2 days for high carb
- Targeted Ketogenic Diet (TKD) – More carb intake is allowed but with high-intensity workouts.
- High-protein Ketogenic Diet (HKD) – 60% fat intake, 35% protein and 5% carbs
Broccoli’s overall carbohydrate component is low compared to the ceiling carb intake for a keto diet.
The amount of carbs that the broccoli would contribute to the diet also depends on how the broccoli is served; raw or cooked. It also matters how much broccoli is included in the meal.
How Do You Use Broccoli On Keto?
Being on a strict keto diet is challenging in many ways.
It’s hard to always take into account the number of carbohydrates, fats, and proteins you have already consumed for the day to stay in the diet.
Thankfully, due to its low carbohydrate content, broccoli can be eaten relatively liberally if you are following the keto diet.
If you want a low-carb dish that is suitable for the keto diet, here’s a good one for broccoli casserole!
- 2 cups chicken (cooked and cubed chicken breast or thighs, or purchase a rotisserie chicken)
- 2 cups broccoli florets
- 1 cup riced cauliflower
- 1 large whole egg
- 1/2 cup mayonnaise
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 1 1/2 cup shredded cheddar cheese
- 1 teaspoons salt
- 1/2 teaspoon pepper
- Preheat oven to 375°F and coat a 3-quart baking dish with butter or nonstick coconut cooking spray
- Add mayonnaise, egg, spices, salt, and pepper to a large bowl and mix until smooth.
- Stir in cheddar cheese, chicken, broccoli, and riced cauliflower. Toss well until all the ingredients are well-coated. Transfer to your baking dish.
- Bake for 25 minutes until the top is golden brown.
- Let cool for 10 minutes before serving.
- Add a dollop of full-fat, organic sour cream for an extra pop of flavor.
As always, seek professional help if you are unsure of something, specifically when it comes to your health and your diet.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.