Asparagus is also known as sparrow grass is a flowering plant. The stem or main body part of this plant is eaten.
The healthy low carb formula and numerous nutrients make asparagus good for you. Moreover, only 0.2 grams of net carbs against one spear makes asparagus among low net carb vegetables chart.
Why Is Asparagus Keto?
Asparagus is keto because it is low in both total carbs and net carbs which fulfills the low carb criteria of the standard keto diet plan.
Although asparagus is not high in fats like other keto friendly foods, its low net carb helps to maintain ketosis levels.
Is Asparagus A Low Carb Vegetable?
Yes, asparagus is a low carb vegetable. One single piece of small sized asparagus contains 0.46 grams of total carbs (1).
Moreover, it contains 0.25 grams of dietary fiber also. After deduction of dietary fiber, the net carbs of asparagus come down to 0.21 grams.
How Many Asparagus to Eat Per Day?
One small sized asparagus spear weighs 12 grams. It provides only 0.21 grams of net carbs which is a tiny portion compared to the daily 30 gram net carbs intake limit of the keto diet plan.
So, if you are consuming small sized asparagus you may eat 5 to 10 pieces per day without risking ketosis breakout. However, excess eating of sulfur-rich asparagus may cause your ketosis urine smell like asparagus.
Is Asparagus Good for You
Asparagus is good for you and this is considered among one of the world’s top 20 list of vegetable crops (2). This healthy vegetable is full of nutrients. These nutrients are very effective for maintaining perfect health for a long time.
A wide range of health benefits makes highly nutritious asparagus good for you. The major asparagus benefits are:
- Asparagus is a rich source of folate. According to studies, folate helps to maintain healthy levels of homocysteine in the body. Folate also plays a crucial role in cell division and the formation of DNA (3).
- The high folate content of asparagus shoots aids in pregnancy health. As consumption of folate has benefits during pregnancy (4, 5).
- Asparagus benefits for cardiovascular health are proven in studies. Studies have shown that consumption of asparagus helps to reduce both total cholesterol and LDL cholesterol in rats fed with a high-cholesterol diet (6).
- Asparagus contains a steroidal saponin called asparanin A which has anti-cancer properties. According to studies have asparanin A component of asparagus extract can prevent liver cancer or hepatoma (7).
- Also, 8 steroids out of 9 found in asparagus roots have a cytotoxic activity or cell destruction activity against tumors. These anti-tumor steroids are effective against ovarian cells, esophageal cells, gastric cells, nasopharyngeal cells, lung cells, and KB cells (8).
- Moreover, steroids of asparagus may destroy cancer cells of the above-mentioned cell lines also.
- Asparagus may prevent fungal infection as it promotes anti-fungal activity (9).
- Asparagus is a good source of flavonoids and other phenolic compounds. These compounds have potential antioxidant and anticarcinogenic benefits (10).
- Studies have shown that bioactive constituents of asparagus improve both liver antioxidant status and plasma lipid profile in hypercholesterolemic rats (11).
- A sulfur compound called asparaptine is present in the asparagus. According to studies, this sulfur compound has an inhibitory activity against the Angiotensin-Converting Enzyme (ACE), in vitro (12).
Asparagus Nutrition
Asparagus is a nutrient dense healthy vegetable. This low carb vegetable is full of micronutrients and macronutrients.
The nutrition value of asparagus is given below(100-gram serving (13))
- Calories: 20
- Protein: 2.2 g
- Fat: 0.12 g
- Carbohydrate: 3.88 g
- Fiber: 2.1 g
- Sugar: 1.88 g
- Calcium: 24 mg
- Iron: 2.14 mg
- Magnesium: 14 mg
- Phosphorus: 52 mg
- Potassium: 202 mg
- Sodium: 2 mg
- Zinc: 0.54 mg
- Copper: 0.18 mg
- Vitamin C: 5.6 mg
- Thiamin: 0.14 mg
- Riboflavin: 0.14 mg
- Niacin: 0.97 mg
- Vitamin B6: 0.09 mg
- Folate: 52 µg
- Choline: 16 mg
- Vitamin A: 38 µg
- Vitamin E: 1.13 mg
- Vitamin K: 41.6 µg
Asparagus Recipes
The low calorie component of asparagus helps you to maintain your calorie balance on keto. Several delicious and easy recipes contain asparagus.
These nutrient packed asparagus recipes are not only delicious but also good for maintaining a healthy lifestyle.
Spiced asparagus: To make this recipe first mix 1 tbsp of low carb garlic paste with cooked asparagus. After that sprinkle keto onion powder and black pepper over it to make the recipe tasty and spicy.
Asparagus smoothie: This is a nutrient packed smoothie beneficial for maintaining good health. Only three ingredients are required for this smoothie i.e asparagus paste, almond milk, and keto star fruit.
To make this smoothie blend all three ingredients until a green creamy layer is visible. This smoothie is very beneficial for healthy skin maintenance as the benefits of almond milk for skin and star fruit benefits are well known.
Low carb soup: Sliced asparagus can be used to make low carb vegan soups. This healthy ketogenic soup contains asparagus, arugula, collard greens, cucumber, and tomato. Moreover, this dish is no bake so you can easily prepare it at home.
Final Thoughts
Asparagus is low in carbs and full of healthy nutrients. This keto friendly vegetable is good for your health. Asparagus provides multiple health benefits over cancer, fungal infection, cardiovascular health, and pregnancy.
Several low carb and low calorie dishes are prepared with this keto vegetable. All of these dishes are very beneficial for daily calorie intake balance maintenance and leading a disease-free life.
