Following a keto diet can be overwhelming. Not knowing which foods are keto-friendly and which contain hidden carbs can easily cause frustration. That’s where we can help! We’ve done the research, so you don’t have to.
So, what can we say about leeks? Given that they are a vegetable, you’re first impression may be that leeks are keto-friendly. But just because a food is a vegetable doesn’t necessarily mean they are suitable for keto.
In this article we’ll take a look at the carb content in leeks and discover whether they are a good option on the keto diet.
Table of contents
What are leeks?
Leeks are vegetables that belong to the genus Allium. What does this mean? Basically, leeks belong to the same group of vegetables that contain onions, shallots and garlic. So it’s not surprising that they share a number of characteristics, including taste.
Unlike some other vegetables that form a significant component of a keto diet (e.g. avocado or broccoli), leeks are normally used as a garnish or seasoning. As a result, they are used in much smaller quantities than other vegetables (more on this later).
Leeks are an interesting vegetable as they’ve been researched quite extensively. This research has shown that leeks actually possess a number of different bioactive compounds, many of which may offer health benefits[1].
So overall, leeks are onion-like vegetables that are commonly used as a garnish.
How many carbs in leeks?
Let’s get down to business. How many carbs do leeks have? Per 100g, leeks have around 14.2g of carbohydrate. When taking the 1.8g of fibre into consideration, that leaves a total of 12.4g of net carbs per 100g[2].
However, leeks are more commonly used as a garnish or seasoning, rather than a bulk food. So, as a seasoning (roughly 15g per serving), leeks only contain around 2.1g of carbs, with 0.3g of fibre. That means from a net carbs perspective, leeks only contain 1.8g of carbs per 15g serving[2].
Are leeks keto-friendly
In general, yes, leeks are keto-friendly. Let me explain.
To stay in the ketosis (the main goal of the keto diet), you need to restrict carbs to between 20-50g per day (the exact amount will depend on the individual, as some people can maintain ketosis with slightly higher levels of carbs). So as long as a food allows you to stay within this limit, it should be fine to consume on keto.
Back to leeks. While 12.4g net carbs per 100g is on the high side for a keto diet, leeks are generally eaten as a seasoning. So while they are not suitable for eating in large quantities, adding a little for a garnish or seasoning should be perfectly acceptable.
At only 1.8g net carbs per serving size, leeks are a great option to add a bit of flavour to your dishes. As long as you moderate your intake, you should have no problem remaining in ketosis while eating a small quantity of leeks.
Should you eat leeks on the keto diet?
Whether or not you eat leeks on the keto diet is a personal choice. Some people really love them as a garnish for meat dishes, or as a mix with other spices. However, if that’s not you, feel free to give them a pass. It’s up to you.
From a keto perspective, leeks are perfectly fine to eat as long as their intake is moderated. And by moderate intake I mean occasional use as a garnish or topping. Consider how much you would add of any other herb (e.g. rosemary, basil or coriander) and add a similar amount of leeks. There is no real need to weigh out specific proportions of leeks, as this would generally be overkill.
Health benefits of leeks
Now that we know leeks (in moderation) can be consumed on the keto diet, let’s take a look at some of the other reasons you might want to add these vegetables to your diet. And by that we mean, health benefits.
Leeks contain a number of bioactive compounds that can impart specific health benefits when consumed. These include sulphides, polyphenols and dietary fibres, which have been shown to have anti-inflammatory, anti-cancer and anti-bacterial activity[1].
Anti-inflammatory
Inflammation is a normal body process but certain events can trigger the excess production of pro-inflammatory cytokines. These cause excessive inflammation which can cause damage to body tissues. Studies with leeks have shown that they may help to suppress pro-inflammatory cytokines and therefore have a net anti-inflammatory effect[1][3].
Anti-cancer
Anti-bacterial
Bacteria make up a significant proportion of our body weight and appear all around us. While many species are harmless, some can make you seriously ill. In vitro (test tube) studies have shown that extracts from leeks may have anti-bacterial effects. For example, leek extracts have been shown to limit the growth of some bacterial strains of E.coli, which are commonly associated with food poisoning[1][5].
How to integrate leeks into your keto diet
So, we’ve established that leeks are both keto-friendly (in moderation) and may provide health benefits. The only question left is how can you integrate them into your keto diet?
Add to soup
Leeks can be added to a variety of different keto-friendly soups to add extra flavour and texture. Try adding leeks to mushroom soup to take it to the next level.
Add to bone broth
Bone broth is a great keto-friendly option, that’s rich in nutrients and perfect for soothing your stomach. Try adding some leeks, along with other vegetables, to make the bone broth a richer source of vitamins and minerals.
Sauté and add as a garnish
For meat dishes, try sautéing sliced leeks in a pan with oil, until slightly brown. Add these to top off different meat dishes. Try not to overcook, as when cooked just right, they’ll add an extra bit of crunch.
Spice up your omelette
Eggs are a staple on the keto diet, which means they can become boring quite quickly. So why not spice them up with some leeks? Before adding your eggs, gently fry some leeks in a pan with butter or oil. When they start to go slightly brown, add the egg mix and allow to cook. Top with salt and pepper to taste.
Conclusion
Overall, leeks are a great way to add a little extra flavour to your meals on the keto diet. As long as you consume them in moderation, leeks can be a keto-friendly option to garnish your dishes. If that’s not enough, you’ll could also benefit from a host of different health benefits.
