Chef Janine’s keto-friendly veggies are low in net carbs, rich in fiber, and packed with nutrients to keep you satisfied without spiking blood sugar. 🌱 Choose very low-carb staples like arugula, spinach, celery, cucumbers, and broccoli rabe. 🥦 Add variety with asparagus, cauliflower, zucchini, mushrooms, and more. 🍅 Enjoy higher-carb picks like tomatoes, carrots, peppers, and Brussels sprouts in moderation. ✅ Aim for five colorful veggies daily for balance, flavor, and hea

Oxalates are natural compounds in some plant foods that can bind to calcium in the body. Excess oxalates may form calcium oxalate kidney stones—8 in 10 stones are this type. High-oxalate foods include spinach, beets, rhubarb, and black tea. To reduce risk, stay hydrated, limit salt and protein, avoid high-dose vitamin C, and eat calcium-rich foods like broccoli and kale with meals. Proper cooking can reduce oxalate content in plant foods.

Spinach may not be as healthy as you think. It's extremely high in oxalates—1,510 mg per cup cooked—which can contribute to kidney stones and conditions like vulvodynia in women. Oxalates bind with calcium, forming harmful crystals. To reduce risk, avoid high-oxalate greens like spinach and choose low-oxalate options like romaine, arugula, and cabbage instead. Talk to your doctor if you have symptoms or kidney stone history.