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Are onions and peppers keto friendly?

Plain raw onions and peppers are an acceptable way to eat the vegetables on the keto diet, but they can also be incorporated into other recipes permitted as part of the diet.

healthyeating.sfgate.com - Onions and Peppers on the Keto Diet - Healthy Eating | SF Gate

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Ketogenic diets, or keto diets, are high in fat and protein and contain very little in the way of carbohydrates. The goal with such a diet is to make the body go into a state of ketosis, which can aid in weight loss by forcing the body to use ketones instead of glucose for energy. Because onions and peppers are low in carbohydrates, they can have a place in a keto diet. Ask your doctor if a keto diet is safe and appropriate for you.

Carbs in Peppers and Onions

Peppers and onions are naturally low in carbs. One-half cup of sliced onions contains slightly more than 5 grams of carbs. Because onions contain more sugar than other vegetables, you won't be able to eat unlimited amounts, according to Martha Taylor, author of "Living Low Carb with Ketogenic Diet." One-half cup of sliced green bell peppers has about 2 grams of carbs. Other types of peppers, such as red bell peppers, jalapeno peppers and Anaheim peppers, are also low in carbs and can have a place in a keto diet as long as you're restricting yourself to the maximum 50 grams of carbs allowed each day.

Eat These Recipes

Plain raw onions and peppers are an acceptable way to eat the vegetables on the keto diet, but they can also be incorporated into other recipes permitted as part of the diet. For example, guacamole made with avocados, onions, peppers and spices is allowed on a keto diet, according to Zoe Walker, author of "Ketogenic Diet -- Quick Start Guide: With Over 80 Recipes." Any kind of meat or fish combined with onions or peppers is allowed, too. For example, you could have a grilled steak with a side of grilled pepper and onion kebabs or add pepper and onions to vegetable or beef stew.

Don't Eat These Recipes

Onions and peppers can't be eaten on a keto diet if they're included in recipes or combined with other foods that are high in carbs. For example, you wouldn't be able to top cooked pasta with onions and peppers because the pasta is too high in carbs to be included in the keto diet. Stuffing bell peppers with grains, such as rice or quinoa, or adding pepper or onions to sandwiches also wouldn't be allowed. Breading and frying the vegetables isn't an appropriate cooking method for the keto diet, either.

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