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5 grams of digestible carbs per cup (91 grams), you can chow down on broccoli without worrying about getting bumped out of ketosis!Enjoy one of these keto recipes featuring broccoli:Steak and Parmesan Broccoli Sheet Pan DinnerBroccoli Rabe Keto Salad with Chicken and KaleKeto Broccoli SlawBroccoli Cheddar Cheese SoupSpicy Mustard Broccoli BitesCheesy Parmesan BroccoliBroccoli Cheese Stick BreadBroccoli BlossomsWhat Are the Benefits of Broccoli?Research is ongoing to discover the plethora of benefits of these crunchy, flavorful little tree-like veggies. Broccoli contains fiber, protein, beneficial plant compounds like quercetin, and important minerals and vitamins, including vitamin C and K1, folate, potassium, iron, and manganese. Some of the health benefits of broccoli include:Chopping broccoli for cookingFiberThe fiber in broccoli promotes gut health, weight loss, and satiety! One cup of broccoli provides 2. 4 grams of fiber to nourish your friendly gut bacteria and improve the diversity of your gut microbiome. ProteinWhen it comes to plant protein, broccoli contains a decent amount, with around 29% of its dry weight made up of protein. However, due to the high water content, you obtain around 3 grams of plant protein from a 1 cup of broccoli. Vitamin CVitamin C is a powerful immune system booster and antioxidant. A ½ cup (45 gram) serving of raw broccoli gives you near 70% of the daily value of vitamin C. [4] [5]Vitamin K1Vitamin K1 isn’t as widely talked about as other vitamins, but it’s important for blood clotting and could foster bone health. [6] [7]FolateFolate is especially important for pregnant women, as it supports the baby’s development and growth. Folate is necessary for proper cell function and tissue growth.
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This way of agriculture also increases water retention and promotes cleaner and safer water runoff, as well as boosting local economies with family farming and preserving traditional indigenous farming practices. Locally grown produce also generally has a lower carbon footprint. [8]What About Organic?Feeding grass to a free-range cowOrganic is a label that means the cow was raised on certified organic land without synthetic pesticides, GMOs (genetically modified foods), or fertilizers. The organic certification also means the cows must be fed a diet free of antibiotics and hormones and have outdoor access to graze in the sunshine on a pasture all year round. Organic cows are considered healthier. Remember, organic doesn’t necessarily mean grass-fed, and grass-fed doesn’t necessarily mean organic, so it’s helpful to look for both labels if you’re interested in consuming beef that was both organic pasture-raised and grass-fed. The USDA (United States Department of Agriculture) Agricultural Marketing Service must certify the meat for it to be labeled organic. Grass-Fed or Grain-Fed Beef? The Final TallyNow that we’ve looked at some of the research around grass-fed and grain-fed beef, here are some points to consider: Remember not to overcook your beef, which can cause potentially harmful compounds to form. Grass-fed or grass-finished beef is often more expensive, so it’s up to you if you believe it’s worth the extra cost and if you’re able to or want to vote with your dollar to ensure cows are raised more humanely. Grass-fed beef has more beneficial omega-3 fatty acids and CLA. Herbs and grasses are a more natural diet for cows than processed soy or corn.
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They’re also rich in fiber, which can help you feel fuller for longer. Good Quality Plant ProteinMacadamias also provide a good keto protein source and are rich in vitamins and minerals like manganese and thiamin. One ounce of nuts is the equivalent of two servings of protein. [2]Benefits of MacadamiasThe health
benefits of macadamias come from their antioxidants, monounsaturated fat (MUFA), and vitamins. Some of the benefits include:Lowers
InflammationMacadamias contain flavonoids, a type of antioxidant
that can decrease inflammation. Inflammation is a key player in a plethora of chronic diseases. Better Glycemic ControlSeveral studies on tree nuts showed that higher consumption of all kinds of tree nuts, including macadamias, could improve blood sugar control for people with type 2 diabetes. Other research shows better glycemic control and improved body weight in participants with type 2 diabetes eating a diet high in MUFAs. [3]Supports the Gut MicrobiomeThe gut microbiome refers to the fascinating microbial ecosystem of the human gut.
Nuts like macadamias provide dietary fiber and plant compounds like polyphenols that are advantageous to the friendly bacteria in the gut. Supporting this friendly bacterium supports overall digestive health.
