Bok choy is one of the best vegetables for the keto diet. And it can be used in almost any meal. Bok choy has only 0.8 net grams of carbs per serving. Therefore, you can be sure that it will not mess up your ketosis.
When I started my keto diet, I was unsure if all foods were okay. After all, there is a lot of confusion and disagreement about different kinds of food.
Unlike most people, I love my veggies quite a lot. This led me to question whether bok choy is keto friendly or not.
Are you a keto dieter and interested in bok choy? Do not worry! You are in the right place. I will assist you in knowing, “is bok choy keto friendly?”
Table of Contents
What Is Bok Choy?
Bok choy is a Chinese cabbage variety with a leafy flavor. A recent survey of the most nutrient-dense fruits and vegetables ranked bok choy second due to its nutrient density.
White cabbage, known as bok choy, was first grown in China in the fifth century AD. For many years, bok choy has been used as a homeopathic treatment for stomach aches and colds.
Due to its low-calorie count and high concentration of vitamins, minerals, protein, and fiber, this vegetable is called a superfood.
Bok Choy: Why Is It Suitable For Keto?
Bok choy has a very low net carbohydrate content, making it perfect for keto. It has undergone little processing and contains no dangerous additives.
The motto of the keto diet is that you have to eat low carbohydrates and lots of fat. Since bok choy includes lower carbohydrates, it is helpful for the keto diet.
Bok choy is minimally processed and is free of harmful ingredients such as highly refined oils, non-keto sweeteners, and food additives.
It is vital to check both macros and the ingredients of your foods to achieve healthy weight loss on keto.
Bok choy has only 0.8 grams of net carbohydrates per serving, so it satisfies the keto diet’s low-carb requirement.
What are net carbohydrates, you may ask? Net carbs relate to the number of carbohydrates in a food that can be converted into energy.
Due to the bok choy’s low net carbohydrate level, the body cannot extract energy purely from its carbohydrate content, resulting in the breakdown of fat. Therefore, the answer to the question, “Is bok choy keto friendly?” is a resounding affirmative.
Types Of Bok Choy
Bok choy comes in a variety of forms. Each type of bok choy has its own colors and sizes. Bok choy, however, is typically sold in regular or “baby” sizes.
Difference Between Baby Bok Choy And Bok Choy
The term “baby bok choy” can refer to a regular bok choy picked when its leaves are small and immature.
Compared to its fully mature counterpart, this variety of bok choy has a milder flavor, and its leaves are more tender.
Bok choy, which is still developing, tends to have more leaves than stalks. The reason is that the long, crisp stalks will take much longer to develop.
Choose or buy the immature variety of this vegetable if the delicious mild greens are your favorite part.
Taste Of Bok Choy
The taste of bok choy is like a green leaf; it does not have a prominent flavor. In other words, it has a mild cabbage taste similar to napa cabbage. However, it also got a fantastic crispy texture.
Nutrients Information Of Bok Choy
According to the USDA, 100 grams of bok choy contains the following nutrients:
- 13 calories
- 0.2 grams of fats
- 2.2 grams of carbohydrates
- 1 gram of fiber
- 1.2 grams of sugar
- 1.5 grams of protein
- 0.8 milligrams of iron
- 105 milligrams of calcium
- 65 milligrams of sodium
- 19 milligrams of magnesium
- 252 milligrams of potassium
- 37 milligrams of phosphorus
- 0.02 mg of copper
- 0.19 milligrams of zinc
There are 45 milligrams of Vitamin C, 0.07 milligrams of Vitamin B2, 0.5 milligrams of Niacin, 66 micrograms of Folate, 0.09 milligrams of Vitamin E, 45.6 micrograms of Vitamin K, and 223 micrograms of Vitamin A are present in bok choy.
Keto Friendly Bok Choy Dishes
Is all bok choy suitable for the keto diet? Well, that depends on the spices and ingredients that mix with them in the recipe. Here are a few keto friendly ways to cook with bok choy:
- Mix bok choy and keto mushrooms in vegetable soup
- Garlic salt on top of roasted bok choy
- Choy and arugula are mixed with rice
- Keto friendly grilled chicken and bok choy
- Salmon baked with bok choy
- Keto garlic and sesame oil are used to stir fry bok choy
You can only eat bok choy on keto if the other foods you eat are low in carbs. So, it is not enough to study vegetables. Instead, before you cook it, you should check to see if all the ingredients are keto friendly.
How To Eat Bok Choy?
Until now, you get the answer whether you can eat bok choy on keto. Let’s move on to the next question- how to eat bok choy while on a keto diet?
Vegetables were typically consumed as part of a salad. Though you might believe that because some other ingredients are not keto friendly, you cannot eat salads while on a diet.
The good thing is that bok choy can be used in a salad. A healthy and keto friendly way to eat vegetables can be ensured by eating a salad of cucumber, spinach, and bok choy.
Health Benefits Of Bok Choy
Bok choy is keto friendly, and it has low carbs. However, there are some other health benefits of eating bok choy- those include:
Because bok choy has a low GI index and little sugar, it lowers the risk of developing diabetes. Bok choy is a fantastic source of fiber as well.
It is well known that dietary fiber benefits those who have diabetes. This component can lower the A1C range for both type 2 diabetes and pre-diabetes. Additionally, dietary fiber can lower blood sugar levels.
Reduce High Blood Pressure
On keto, a great way to lower high blood pressure is to eat a moderate amount of bok choy, which is very healthy and full of nutrients.
If you eat bok choy properly, the systolic and diastolic blood pressure can go down in a couple of weeks. The reason is that bok choy is low in carbs and high in fiber.
Studies have shown that eating foods low in carbs and high in fiber can help keep blood pressure in control.
Source Of Vitamin C
Bok choy is a source of getting a lot of Vitamin C. Because of this, bok choy may be suitable for your health in several ways.
- Bok choy ensures protection from the damage caused by free radicals.
- Bok choy helps to prevent scurvy.
- Bok choy supports both the natural and learned immune systems. Therefore, you can enjoy good health.
- It also prevents and treats lung and body infections.
- You can get rid of dark spots on your face. Therefore, you can expect to get fair skin.
- It also slows down the skin aging process.
- Bok choy also helps to remove toxins from the skin.
- Breast cancer cells are less likely to live if you eat bok choy.
Defends Against Oxidative Stress And Inflammation
Bok choy includes antioxidants, which support the body’s defense mechanisms against inflammatory response and cell deterioration, like many fruits and vegetables, particularly those that are bright or dark in color.
A flavonoid known as quercetin is particularly abundant in bok choy and other dark leafy greens like mustard, turnip, and napa cabbage.
Decreases Risk Of Heart Disease
A 2016 review study discovered a link between eating leafy green vegetables and a lower risk of heart disease. According to the findings, those who consumed more vegetables had a “reduced incidence of cardiovascular disease” of over 15%.
Contains Cancer Preventing Components
Cruciferous vegetables also have anti-cancer properties. Numerous studies suggest that increasing your consumption of these green vegetables may help prevent the occurrence of colorectal, prostate, lung, and breast cancers.
Drawbacks Of Eating Bok Choy
Bok choy contains a lot of Vitamin K. You must consume Vitamin K regularly if you take certain blood thinners, such as Coumadin, as it helps regulate blood clotting. The recommended daily intake of Vitamin K varies. If you take blood thinners, discuss your diet with your doctor.
Salicylates, which are aspirin-related chemicals, are also present in bok choy. Foods containing salicylates may be best avoided if you have aspirin sensitivity. Visit a nutritionist or physician to learn how to handle this sensitivity.
Frequently Asked Questions
1. Does bok choy help you lose weight?
Bok choy, brussels sprouts, broccoli, cauliflower, kale, cabbage, and other leafy greens with high fiber and low glycemic index helped people lose weight. Therefore, bok choy is a good choice if you want to lose weight.
2. Can bok choy reduce inflammation?
Most anti-inflammatory foods contain antioxidants, and bok choy has a unique antioxidant known as indole-3-carbine. I3C functions on a genetic level to suppress inflammatory responses in the earliest stages of the disease.
3. Is bok choy beneficial for hypertension?
Bok choy can reduce the risk of heart-related complications. Additionally, vegetable is rich in potassium, magnesium, and calcium, which naturally lower blood pressure.
Bok choy is rich in potassium. According to several studies, eating enough potassium can help lower sodium-induced hypertension.
4. What happens if too much bok choy is consumed?
Consuming too much bok choy is not suitable for your health. We know that cooking deactivates the enzyme. Women can face severe health complications.
The woman triggered a severe form of hypothyroidism in her body if she ate too much bok choy. She experienced respiratory failure, which led to a myxedema coma, a fatal and uncommon result of low thyroid hormone levels.
5. Is bok choy good for you?
Bok choy is good for you because it is a cruciferous vegetable. Cruciferous vegetables have a lot of fiber, vitamins, minerals, and phytochemicals. Also, it has a very low carbohydrate which will help you reach ketosis. In addition, you can avoid gaining so much weight.
6. Is bok choy low in carbohydrates?
Bok choy, often known as Chinese cabbage, belongs to the Brassica cabbage family. Bok choy is a highly nutritious dark, leafy, cruciferous vegetable. It is high in fiber, vitamins, minerals, and antioxidants while low in calories and carbs. One cup of shredded bok choy has only 0.8 grams of net carbs.
7. How many carbohydrates are there in baby bok choy?
One serving of 2 grams of baby bok choy includes 2 grams of total carbs, 1 gram of net carbs, 0 grams of fat, 1 gram of protein, and 10 calories. Therefore, bok choy is good for keto.
8. Is bok choy beneficial for diabetics?
The glycemic index of raw bok choy is 0. As a result, consuming bok choy will not raise blood sugar levels. Additionally, only 0.8 grams of sugar are found in one cup of bok choy. It is an added benefit for managing blood sugar. Bok choy is helpful for people with diabetes.
Bok choy is an excellent source of nutrients that are good for you. This is a low-carb vegetable that works well with your keto diet. Bok choy controls diabetes, keeps blood sugar stable, and prevents cancer.
Is bok choy keto friendly? Definitely! I am sure this brings you a lot of comforts if you like eating leafy greens.
Do not forget to eat bok choy in keto friendly ways. Look for recipes meant for keto to ensure you do not mix them with something terrible.
The tricky thing about the keto diet is that certain things can be seen as beneficial. However, actual results can be something else.