Is Asparagus Keto?

Asparagus is a tasty vegetable that is probably best known for the fact that it makes your urine smell “different” after eating it. Other than that, one of the most popular recipes with asparagus is roasted asparagus wrapped in bacon.

A single serving of asparagus is approximately 4 spears, weighing 60 grams. This serving contains approximately 92% water and is low calorie at 13.2 kcal of calories.

A serving of 4 spears of asparagus contain approximately 1.2 grams net carbs and is very keto friendly. Total carbohydrate is 2.5 grams with 1.2 grams of fiber and 0.8 grams of total sugar.

Asparagus is low in carbohydrates and high in fiber. Fiber in vegetables binds carbohydrates making them release slowly in our digestion which help maintain stable blood sugars and will help minimize the release of insulin from your pancreas after your meal. On a ketogenic diet, this will keep your body in a metabolically flexible state, being able to continue to use both glucose and fats as an energy source. In this state, your body will focus on using fats for general activities and use glucose on high intensity activities. Your liver will also continue to produce as much glucose as needed by your body through gluconeogenesis. The fiber in the vegetables will help you feel satiated and provides a small benefit by feeding your gut bacteria which can help you produce some beneficial and essential nutrients such as certain B vitamins and short chain fatty acids which is beneficial for your gut lining.

Eating high fiber foods have the benefit of helping slow down the absorption of carbohydrates into the bloodstream. This in turn keeps your blood sugar level stable and prevents the post meal fatigue and brain fog caused by unstable blood sugar. Asparagus are not particularly high in minerals, but it still contains the full range of essential minerals. Having sufficient mineral intake together with proper hydration help reduce snack cravings and help you maintain alertness throughout the day.

Asparagus is an excellent source of Vitamin K and Folate. Asparagus also contains Vitamin C and Vitamin E which are antioxidants which help lower and prevent inflammation in the body, improving your sense of well being and mood. General issues with mood and depression are associated with chronic inflammation in the body. Eating processed foods, sugar and alcohol can cause inflammation in the body and so having enough antioxidants to counter the effects are important if you are planning to have a delicious dessert after your meal. Of course, minimizing your intake of these would be optimal.

Other notable nutrients found in asparagus are choline, Vitamin B1, B2, B5 and B6. Note that although Vitamin A is generally listed in high amounts, it is generally in the form of beta-carotene in vegetables and only around 4%-8% is converted by the human body into its usable form, retinol.