Asparagus is a well-known vegetable that is eaten in a variety of places in the world. It also provides a wide variety of antioxidant nutrients along with numerous other health-promoting compounds. Due to its fortitude of health benefits, many diets include asparagus as a recommended vegetable. However, does it align with the principles of a ketogenic diet?
Is Asparagus Keto-Friendly?
Asparagus is considered a keto-friendly vegetable because it only has 20 calories and 1.8 grams of net carbs per 100-gram serving.
It’s a low-calorie food but it’s packed with vitamins, minerals, and antioxidants, which are all important especially when you are trying to limit your food intake while on a diet. It is also high in fiber which can help you feel full faster to avoid overeating.
Asparagus is one of the popular foods included not only on a keto diet but also on any weight loss diets as well. This is because it is very low in calories and yet it is linked to a lot of health benefits. You just can’t go wrong with this superfood!
Popular keto-friendly recipes with asparagus include cheesy asparagus casserole, cream of asparagus soup, and cream cheese-wrapped asparagus.
How To Make A Keto-Friendly Creamy Chicken Mushroom & Asparagus
Ingredients
- 1 lb asparagus, blanched
- 2 tbsp coconut oil, divided
- 2 tbsp butter, divided
- 4 cloves garlic, minced
- 1 medium onion, diced
- 3 tbsp fresh parsley, chopped
- 16 oz portabella mushrooms, thickly sliced
- 2 large chicken breasts, halved length-wise
- ½ cup heavy cream
- 2 cups beef stock
- 1 cup sweet white wine
- ½ cup mozzarella cheese, grated
Steps
- Blanche the asparagus by placing it in a pot of salted boiling water for about 2 minutes.
- Transfer the asparagus to a bowl of ice water to stop the cooking process.
- Cut the chicken in half lengthwise.
- In a large oven-proof skillet, add 1 tablespoon of butter and 1 tablespoon of coconut oil. Add the mushroom and sauté it for 3 minutes.
- Add chopped onion and parsley. Season with salt and pepper to taste. Sauté for another 3 minutes.
- Add minced garlic. Sauté for 1 minute or until fragrant. Remove to a bowl and set aside.
- In the same frying pan, add 1 tablespoon of butter and 1 tablespoon of coconut oil. Add the chicken and cook until brown both sides. Remove from the pan and set aside.
- Add white wine to the pan and bring it to a boil. Allow to reduce by half for about 5 minutes.
- Once the white wine is reduced, add beef stock and bring it to a boil. Allow to reduce to 1/4 for about 10 minutes.
- Add heavy cream and let it simmer until it thickens.
- Prepare the pan for broiling.
Add chicken.
Add mushroom and onions.
Add the asparagus.
Then top with shredded mozzarella.
- Broil on high in a hot oven for 3 minutes or until cheese is melted and slightly golden.
- Serve and enjoy.
Asparagus FAQs
Asparagus is one of the best vegetables for diabetics due to it being high in antioxidants. It is important to diabetics’ health to consume nutrient-rich foods containing glutathione. Glutathione helps soothes the effects of diabetics and keep blood levels stable. Overall, asparagus is an herbaceous plant making it a good choice for people who have diabetes.
Yes, asparagus is naturally low in carbs. When deciding to shift into a ketogenic diet, it is important to limit your intake of carbs as much as possible. Asparagus is rich in fibers and contains 4 total grams of carbs per serving, which is generally 5-6 spears. This vegetable is easy and simple to add to your everyday diet and meal plans if you are looking for low-carb vegetable alternatives.
This is one of the most frequently asked questions from people who have asparagus in their diet because asparagus is notorious for making urine have an odor after consuming. The reason for this is because when asparagus is digested, it has a strong smell resulting from the metabolism of asparagusic acid. Asparagus is the only food to contain this chemical which causes its unique and pungent odor. Asparagus also contains methanethiol, which is a sulfur-containing compound causing an eminent and unpleasant odor. Interestingly, some people cannot smell this odor.
Yes, asparagus has beneficial properties for the kidneys including its natural diuretic effect. Asparagus can cleanse toxins from the kidneys which helps prevent kidney stones and improve overall kidney health. It is a great antioxidant to consume to flush out the kidneys and rid the body of salty fluids. However, beware that if you are suffering from uric acid kidney stones you should keep clear of eating asparagus.
Yes, you can eat asparagus raw. However, many prefer to eat asparagus cooked. There are some vegetables such as asparagus that will provide better nutrients when cooked as opposed to eating them raw. When heating asparagus, it has more cancer-fighting antioxidants, which helps your body absorb more of its nutrients. This leads to increased absorption of important nutrients like vitamins A, B, C, E, and K.
While it is safe to eat asparagus raw and you won’t get sick from eating it uncooked, cooking it will help break down the fiber, making it easier to digest. On the other hand, if you boil or saute asparagus for too long, it can negate some of the plant’s nutritional benefits.
Yes, asparagus does go bad. Fresh asparagus in the refrigerator lasts 3 to 4 days. You can preserve asparagus longer if you freeze it. Asparagus thrives off moisture, and there are a variety of methods for keeping your asparagus last longer. One of these methods is to wrap the stems of asparagus in a damp paper towel.
Yes, this vegetable is known to cause the digester excess gas when consumed. Asparagus which is similar to beans contains a complex sugar called raffinose which is very high in fiber. Our stomach can not digest certain carbohydrates because we do not have the proper digestive enzymes to fully break the compound down. The carbs in asparagus are digested by bacteria and pass through the colon which then releases gas as flatulence.
Yes, asparagus is an aphrodisiac. Asparagus has vitamin E, folic acid, and vitamin B6 which stimulates sex hormones, including estrogen in women and testosterone in men. These compounds work together stimulating hormones and boosting overall arousal. This includes an increased desire for sexual activities as well as heightened sensitivity.
No, asparagus is a high-purine vegetable that does not increase the risk of gout attacks. Although purines in most foods create uric acid when broken down, asparagus is not known to be one of them. Studies show that including this vegetable into your diet will not lead to an increased risk of gout crystals forming around the joints.
Asparagus contains high levels of asparagine, which makes this vegetable a natural diuretic. Therefore, eating more asparagus can help your body flush out additive fluid and salt from your body. It’s high levels of this amino acid this will benefit your body better by going to the bathroom more and helping your body remove bad bacteria out of the urinary tract. Also, including this into your diet could help you prevent painful infections from developing.
Don’t forget to share this Keto Asparagus guide with your friends!
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3005481/, Effects of Glutathione Content of Asparagus on Diabetes
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4265710/, Asparagus and Kidney Stones
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3889483/, Effects of Asparagus on Gout
