Keto Guide to Autumn Produce

Keto Guide to Autumn Produce

Fall is around the corner, which means color-changing leaves, cool weather, and new seasonal foods popping up in the grocery store.

In particular, early-autumn brings us flavorful produce like root vegetables, leafy greens, and squash. Unfortunately, some of these are no-nos on the Keto diet due to their carb counts. Here are the best and worst autumn foods to eat on Keto:

The Best: Stock Up On These

These following fall foods can be consumed in abundance on Keto and contain tons of Vitamin A, C, K, and Folate - nutrients that fortify the brain and help fight off seasonal colds!

  • Sprouts: brussel sprouts, alfalfa
  • Leafy Greens: kale, arugula, spinach, romaine, chard, cabbage
  • Above Ground Vegetables: broccoli, mushrooms, cauliflower, green beans
  • Root Vegetables: radishes

    The Worst: Skip These (Or Enjoy In Moderation)

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    Unfortunately, Keto folks have to avoid some fall staples. The following foods are high in carbohydrates and/or sugar, and should be avoided while on a high-fat/low-carb diet:

    • Root Vegetables: carrots, beets, sweet potatoes, white potatoes, yams, parsnips
    • Hanging Fruit: apples, pomegranates, pears, figs
    • Squash: pumpkin, butternut, acorn
    • Peppers: bell, poblano

    There are also certain produce foods that fall into an "okay in moderation" middle ground like berries (blueberries are our favorite). They contain a few more carbs than is ideal on Keto, but they're so jam-packed with brain-healthy compounds like flavonoids and fiber that we snack on them at IQ BAR HQ from time to time.

    Happy Autumn eating!