Can you eat kumara on keto?

In this article we are going to answer can you eat kumara on keto, what is keto, what is kumara, is kumara healthy to eat when on keto, and what can you eat when you are on keto. 

Can you eat kumara on keto?

No, you can’t eat kumara on keto. Kumara is a root vegetable that has a high content of carbohydrates. When you are on keto, you should avoid vegetables with high content of carbohydrates.

To properly enter a ketogenic state, you need to eat fat and proteins. Fat is the main source of energy when you are on keto. 

What is keto?

Keto or ketogenic diet is a term to refer to very low carbohydrate diets. The main idea of the keto diet is that you eat your whole calories from fat and protein. Fat is the main source of energy for your body in this diet. 

When on keto, you have to cut all carbohydrates like sugar, soda, pastries, white bread, rice, and high carbohydrates fruits and vegetables.

Keto works when you eat less than 50 grams of carbohydrates per day, your body starts running out of its main source of energy, carbohydrates, so it starts using fat as the main source of energy. It takes about 4 to 7 days to achieve this process known as ketosis. 

You need to eat enough fat so you can ensure that your body dont use proteins from your muscles as energy or you will lose muscle mass. This whole process has one objective and it is to lose weight. 

Keto diets are also used with patients that have epilepsy. When you are on keto, your brain activity decreases because you are not using carbohydrates as the main source. This process helps epilepsy or the brain activity that causes convulsion to decrease. 

The ketogenic diet is also used to prevent heart disease, brain disease, acne, and other medical conditions. If you are trying to lose weight, you need to do the keto diet always with a doctor or nutritionist’s supervision because it can lead to other health problems. 

There are several versions of the keto diet including

  • Standard ketogenic diet: This is a low carbohydrate diet with moderate protein intake and high fat intake. This is the most common and medically used ketogenic diet. 
  • The cyclical ketogenic diet (CKD) involves periods of high carbohydrate intake followed by 5 days of the standard ketogenic diet. 
  • The targeted ketogenic diet (TKD): You can eat some whole carbohydrates only when you workout to help you to gain muscle mass.
  • A high protein ketogenic diet: is similar to standard ketogenic but your main source of energy is protein instead of fat. 

When you achieve a metabolic state of using fat as the main source you can use blood, urine, or breath tests to confirm you have entered ketosis. 

What is kumara?

Kumara is also known as a sweet potato. It is considered a root vegetable and has a large, starchy, and sweet taste. It is not closely related to potatoes but they share some characteristics. 

The roots of sweet potato or kumara are the most important product of the plant. The leaves and the shoots are also edible but not as much as the roots. Kumara is cooked before eaten so it is more digestible and easy to eat.

In some places, they called it yams even if kumara is not a true yam. There are some varieties of kumara 

  • Red Skinned or Owairaka Red
  • Gold kumara or Toka Toka Gold
  • Orange kumara or Beauregard

Is kumara healthy to eat when on keto?

Kumara is a healthy vegetable root but you can’t eat them when you are in keto because it has too many carbohydrates. One kumara of about 150 grams contains 172 calories, 1.9 grams of protein, 0.3 grams of fat, 38.6 grams of carbohydrates, 2.9 grams of fiber, and 60 mg of sodium. 

When you are in keto, root vegetables are often not acceptable in the diet because of the high amount of carbohydrates. Some vegetables you can’t eat apart from kumara are

  • Sweetcorn
  • Potatoes
  • Kumara or sweet potatoes
  • Beets
  • Parsnips
  • Peas
  • Yams

What can you eat when you are on keto?

When you are on keto you should focus on eating fat and protein. Try to eat as simple as you can with a low quantity of processed products so you can keep a healthy diet with no side effects. Some basic food you can eat when you are on keto is

  • Meat can be lean or fatty protein
  • Fish and seafood
  • Cheese
  • Avocado
  • Poultry
  • Eggs
  • Nuts and healthy oils
  • Plain greek yogurt
  • Cottage cheese and cream cheese
  • Dark chocolate
  • Unsweetened coffee and tea
  • Low carb veggies

Try to add as much low carbohydrate vegetables and low carbohydrate food and healthy fats so you do a ‘clean keto’. There is a type of keto that is called dirty keto where you focus your calories on processed food. Dirty keto can lead you to health problems. 

Some vegetables and fruits you can add when on keto are 

  • Asparagus
  • Celery
  • Tomatoes
  • Spinach
  • Mushrooms
  • Cucumber
  • Zucchini
  • Strawberries (only ½ cup per day)
  • Raspberries (only 1 cup per day)

Follow this link for some keto recipes. 

Conclusion

This article answered can you eat kumara on keto, what is keto, what is kumara, is kumara healthy to eat when on keto, and what can you eat when you are on keto.

Citation

https://www.healthline.com/nutrition/ketogenic-diet-101

https://www.taste.com.au/healthy/articles/kumara/vfnqp4x0

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.