The Keto Garden

Going keto seems like an enormous challenge to those who haven’t tried it, and the same is true for growing your own food. True, both do require discipline and significant will power in the beginning, but in the end it is just a new lifestyle that only brings more value into your life. Growing your own veggies is a great way to save money (if you grow the right crops), control your pesticide exposure, and get more nutritional value from your vegetables. The latter being very important to a ketogenic lifestyle, we want to be getting as much nutritional value from the few carbohydrates heavy foods that we do eat; and the mass produced fruits and veggies from the supermarket have about a 40% reduction in nutrients to their classic counterparts.

Even if you don’t have space for a large backyard garden, there are plenty of alternative options out there for small scale, or even indoor, gardens. Check out ideas like tower gardens, stack and grow, window garden shelves, patio gardens, mini greenhouses, or even garden controllers like the innovative hydromazing system for advanced indoor gardening.

The Best Plants to Grow by Net Carbs

Finding the right fruits and veggies to grow in a keto friendly garden has a lot to do with the level of carbs. I’ve listed some common and relatively easy to grow options below. They are grouped by approximatenet carb content per 100 grams.

Fewer Net Carbs

  • 1.40 g Spinach
  • 1.80 g Asparagus
  • 1.80 g Lettuce
  • 2.10 g Swiss Chard
  • 2.10 g Zucchini
  • 2.30 g Summer Squash

Moderate Net Carbs

  • 2.70 g Tomatoes
  • 3.00 g Cauliflower
  • 3.00 g Eggplant
  • 3.08 g Cucumbers
  • 2.90 g Green Bell Peppers

Higher Net Carbs

  • 3.50 g Cabbage
  • 3.60 g Green Beans
  • 3.80 g Okra
  • 3.90 g Red Bell Peppers
  • 4.20 g Jalapeno Peppers
  • 4.40 g Broccoli
  • 5.00 g Raspberries
  • 5.10 g Yellow Bell Peppers
  • 5.20 g Brussels Sprouts
  • 5.22 g Kale

Very High Net Carbs

  • 6.00 g Strawberries
  • 6.50 g Pumpkin
  • 6.70 g Rutabaga
  • 6.80 g Carrot
  • 7.20 g Beetroot
  • 7.30 g Onion
  • 7.60 g Watermelon

“Too” High (remember: keto is about quantity)

  • 8.13 g Cantaloupe
  • 8.24 g Honeydew
  • 9.60 g Oranges
  • 11.6 g Blueberries
  • 11.6 g Apples
  • 12.4 g Pears
  • 16.9 g Grapes

Best Veggies for the Cost

Aside from which have the lowest net carbs, the next important factor when planning your garden is going to be what plants give you the highest yield for the least investment. The list below will give you an idea of which veggies will produce the best for you and possibly lower your cost at the supermarket (relative to what can grow in your region, of course).

  • Lettuce
  • Spinach
  • Swiss Chard
  • Bell Peppers
  • Squash
  • Zucchini
  • Tomatoes
  • Broccoli
  • Green Beans

Our Keto Garden of 2019

Swiss Chard
Brussels Sprouts

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