Celery is a green vegetable of the summer season between August to October. This veggie grows rapidly in moistured soil with direct sunlight.
Low-calorie celery is a great source of both macronutrients and micronutrients. These nutrients have several health benefits.
Moreover, like other keto vegetables, celery is low in carbs and completely keto approved. Let’s check why are celery keto approved and what are the benefits of ketogenic celery.
Is Celery Low in Carbs?
Celery is perfectly low in carbs. One medium stalk of celery weighs 40 grams and contains only 1.19 grams of total carbs. It also contains 0.64 grams of dietary fiber.
So, the net carbs of celery become less than 1 gram or 0.55 grams which is very low compared to the keto diet requirement.
That’s why celery is not only low in total carbs but low net carbs also. This combination of tiny carbs and net carbs makes celery a very good vegetable for low carb keto diet.
Is Celery Good For Keto?
Less than one gram net carb formula of celery is a great vegetable to maintain ketosis level. Moreover, the useful nutrients of celery provide several health benefits.
Celery Benefits on Metabolic Syndrome
What is metabolic syndrome? The metabolic syndrome also known as MetS is a cluster of multiple disorders i.e
- Hypertension
- Dyslipidemia
- Abdominal obesity
- Hyperglycemia disorders
This condition increases the risk of cardiovascular disease, Type 2 diabetes, and insulin resistance. According to studies celery have beneficial effects on MetS.
Celery is full of phytochemicals like phenolic acids, flavones, flavanols. It is also a rich source of antioxidants such as vitamin C, beta-carotene (Provitamin A), and manganese.
These antioxidants play a positive role in decreasing oxidative damage. Moreover, celery phytochemicals and flavonoids are able to decrease and prevent inflammation.
Oxidative stress and inflammation are the main causes of CVDs or cardiovascular diseases. Also, the phthalides of celery are able to lower blood pressure by expanding the smooth muscle in the blood vessels.
Because of these factors, celery is very beneficial for insulin resistance, blood glucose, lipid metabolism, and blood pressure (1).
Other Benefits of Celery
The rich nutrient profile of celery helps to aid in several health factors. According to studies celery have numerous benefits. These are (2)
- Celery is able to prevent jaundice, liver and lien diseases, urinary tract obstruction, gout, and rheumatic disorders.
- Celery leaves can improve fertility.
- Celery contains antifungal and anti-inflammatory properties.
- Celery seeds can treat bronchitis, asthenopia, asthma, vomiting, fever, tumors, and chronic skin disorders including psoriasis.
- The diuretic root of celery can be used to treat colic.
Is Celery Bad for Keto?
Although celery is beneficial for maintaining a healthy lifestyle, it has some drawbacks also. These side effects of celery can create a few health-related problems.
Some common side effects of celery are:
- Celery can make you drowsy.
- Excess intake of sodium rich celery can increase blood pressure levels.
- Some people have a celery allergy which causes rash and irritation on the skin.
- Celery is well known for the promotion of bloating.
- Little presence of macronutrients in celery can cause a nutrient imbalance
These are the facts that make celery bad for keto for a few people. However, celery is good for the majority of keto lovers without any side effects.
Celery Nutrition
Celery is power packed with vitamins or vitamin C, B, A, E, and K. Furthermore, it also contains minerals like calcium, iron, magnesium, potassium, zinc, etc.
The nutrition value of 100 gram serving of celery is (3)
- Calorie: 14
- Protein: 0.69 g
- Fat: 0.17 g
- Fiber: 1.6 g
- Carbs: 2.97 g
How to Store Celery
Fresh celery can last for 3 to 4 weeks if a proper preservation formula is maintained. There are 3 steps to be followed for celery storage.
These are:
- Remove the moisture from celery by using a clean towel.
- Double wrap the celery tightly with aluminum foil.
- Store them in the refrigerator crisper.
How to Eat Celery?
Celery can be eaten both raw and cooked. Raw celery has more nutrient density than cooked. Several low carb dishes use celery.
These dishes are not only low carb but healthy and delicious also. Moreover, you can make both baked and no bake dishes from keto friendly celery.
Some favorite celery dishes that are suitable for a standard keto diet are given below:
- Celery, broccoli, cabbage, and onion soup with garlic salt
- No cook celery, cucumber, carrot salad, and mayo
- Avocado, almond, and celery smoothie
