Oven Roasted Fennel Recipe (keto, low carb) - Delicious Little Bites (2024)

FAQs

Can you eat fennel on a keto diet? ›

Is Fennel Low Carb? Fennel is an aromatic vegetable that belongs to the carrot family and has a mild, licorice-like flavor. Although fennel is at the higher end of the low carb vegetable table, it can still be enjoyed in moderation as part of a balanced and healthy Keto diet.

Fennel bulb, cooked contains 135 calories per 218 g serving. This serving contains 7 g of fat, 3.1 g of protein and 18 g of carbohydrate. The latter is 9.8 g sugar and 7.6 g of dietary fiber, the rest is complex carbohydrate. Fennel bulb, cooked contains 2.1 g of saturated fat and 4.4 mg of cholesterol per serving.

Fennel bulb, raw (1 cup) contains 6.4g total carbs, 3.6g net carbs, 0.2g fat, 1.1g protein, and 27 calories.

Melt-in-your mouth, crispy swede fritters are high in iron, low in carbs, and easy to prepare! Whip them up and pair with bacon and mayo for an unbeatable ketosis combination. Rinse and peel the swede.

The fennel seed oil could reduce blood sugar levels and showed hypoglycemic activity in diabetic rats during an animal trial. Also, fennel essential oil could improve the pathological changes in the pancreas and kidneys because of diabetes.

Hormone-sensitive condition such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Fennel might act like estrogen. If you have any condition that might be made worse by estrogen, do not use fennel.

Side Effects:

The high concentration of volatile oils in fennel seeds makes it unsafe for pregnant women and supplements may also interfere with estrogen pills and certain cancer medications. It is always best to consult your physician before taking fennel supplements.

Fennel seeds are believed to have properties that may help alleviate menstrual discomfort and regulate menstrual cycles. Some women find relief from bloating and pain when incorporating fennel seeds into their diet during their periods.

Fennel is a rich source of fibre, which helps you stay fuller for longer, further preventing you from cravings and overeating. This leads to lesser calorie consumption, resulting in weight loss. Consuming saunf may help reduce fat storage by improving vitamin and mineral absorption in the body.

Potatoes and other starchy vegetables

While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content ( 45 , 46 ). Other nutritious but high carb vegetables to limit include peas and corn ( 47 , 48 ).

Which vegetable is not allowed in keto? ›

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

Eating Vegetables on the Keto Diet

To eat vegetables in a keto diet, limit those that contain a lot of carbs, like potatoes, corn, and peas. 4 Instead, up your intake of non-starchy vegetables.

High-Carb Sauces and Condiments

Many seasonings contain sugars and starches that can quickly add up and disrupt ketosis. Examples of condiments to avoid include ketchup, BBQ sauce, and sweet dressings.

Fennel seeds are rich in fibre and may aid in weight loss and keep hunger pangs at bay. They work as diuretics and improve metabolism. Consuming fennel seeds daily with a balanced diet and workout helps you to shed extra pounds quickly.

What Are Root Vegetables? Generally root vegetables like potato, carrots and sweet potato are too high in carbs to include in a low-carb or keto diet, so stick to these low-carb root vegetable options: onions, cabbage, radish, turnip, jicama, rutabaga, celeriac and cauliflower.

The lowest-carb options include thyme, basil, coriander, tarragon, mint, cinnamon, and ginger. Oregano, paprika, cumin, and cayenne have slightly more carbs, but are also keto-safe options when used in smaller amounts.