Keto Foods: Healthy Or Harmful?

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. While the keto diet is best known for its weight loss benefits, it has also been linked to other health benefits, such as improved metabolic markers, reduced risk of certain cancers, and enhanced mental clarity.

The keto diet typically includes high-fat foods such as olive oil, coconut oil, avocados, nuts, seeds, and fatty fish like salmon and mackerel. It also includes moderate amounts of protein from sources like grass-fed meat, pasture-raised poultry, cage-free eggs, and wild-caught fish. Non-starchy vegetables such as broccoli, leafy greens, and zucchini are also recommended.

To stay in ketosis, keto dieters should limit their intake of starchy vegetables, high-sugar fruits, sugary foods and beverages, and processed foods. While the keto diet may offer health benefits, it is not suitable for everyone and should be approached with caution. Consulting a healthcare professional before starting any new diet is always recommended.

Meat and Poultry

When choosing meat, it may be best to opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. While processed meats like bacon and sausage are allowed on keto, they are not the best for your heart and may increase your risk of certain types of cancer. Therefore, it is recommended to choose chicken, fish, and beef more often and limit processed meats.

In terms of poultry, chicken is a good option, as it is a lean source of protein. It is also rich in B vitamins and minerals, including selenium and zinc. Turkey is another option for keto dieters, as it is also low in carbohydrates and provides a good amount of protein.

When preparing meat and poultry, it is important to use healthy cooking methods such as grilling, baking, or steaming. Adding herbs and spices can enhance the flavour without adding carbohydrates.

Overall, meat and poultry are healthy and nutritious options for those following a keto diet, providing essential nutrients while keeping carbohydrate intake low.

Dairy and Dairy Alternatives

Dairy products are foods or beverages made from the milk of mammals. In the US and Europe, dairy from cows' milk is far more commonly consumed than other types. However, in some cultures, goat and sheep dairy are also very popular.

Dairy products can be included in a keto diet, but it is important to choose the right ones and consume them in moderation. This is because some dairy products are high in carbohydrates and can hinder ketosis, which is the fat-burning state driving the potential benefits of the keto diet.

• Heavy cream or heavy whipping cream
• Most cheeses, including mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, and blue cheese
• Unsweetened Greek yogurt
• Butter and ghee
• Soft-ripened cheese, such as brie and Camembert
• Hard (aged) cheese, such as cheddar, Swiss, and provolone
• Semi-soft cheese, such as mozzarella, Monterey jack, feta, and havarti
• Blue cheese, such as roquefort, gorgonzola, and stilton
• Curd-based cheeses, such as whole milk ricotta, full-fat cottage cheese, and paneer
• Sour cream

These dairy products are generally keto-friendly because they are low in carbohydrates, especially added sugars, and high in fat, which is ideal for a keto diet.

However, it is important to note that not all dairy products are created equal, and some people may be sensitive or allergic to dairy. Lactose intolerance, for example, is quite common and can cause digestive issues when consuming dairy products. Additionally, some people may find that dairy triggers cravings or weight gain, so it is important to consume dairy in moderation as part of a balanced keto diet.

For those who are unable to tolerate dairy, there are dairy-free alternatives that can be included in a keto diet, such as unsweetened plant-based milk like soy, almond, and coconut milk.

Healthy Fats

The keto diet is a high-fat, low-carb, and moderate-protein diet. It is important to remember that not all fats are created equal. While following a keto diet, it is crucial to choose healthy fats from nutrient-dense, whole foods. Here are some examples of healthy fats that are suitable for a keto diet:

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs). They also provide a good amount of fibre, essential vitamins, and minerals. Avocado oil has a high smoke point, making it ideal for cooking at high temperatures.

Nuts and Nut Butter

Nuts and nut butter are great sources of unsaturated fats, plant-based protein, and fibre. When choosing nut butter, opt for varieties without added sugar. Some nuts that are suitable for a keto diet include pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts.

Seeds

Flax seeds and chia seeds are excellent sources of omega-3 fatty acids, fibre, and plant compounds. They can be added to smoothies, sprinkled on salads or soups, or incorporated into keto-friendly baked goods.

Fatty Fish

Fatty fish such as salmon, tuna, anchovies, and sardines are rich in high-quality protein and heart-healthy omega-3 fats. Salmon also provides a good amount of vitamin D.

Olive Oil and Olives

Olive oil is a staple of the heart-healthy Mediterranean diet and is perfect for keto as well. It is rich in oleic acid and polyphenol antioxidants, which promote heart health. Olives are also loaded with heart-healthy fats and contain vitamin E and anti-inflammatory plant compounds.

Coconuts and Coconut Oil

Coconuts and coconut oil are popular sources of fat on a keto diet as they provide medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. MCTs can also aid in weight loss by being more likely to be burned as energy rather than stored as fat.

Full-Fat Greek Yogurt

Although it contains some carbs, full-fat Greek yogurt can be included in a keto diet. It is a good source of beneficial bacteria, protein, and calcium.

Eggs

Eggs are a versatile and nutritious addition to a keto diet. They are high in protein, B vitamins, minerals, and antioxidants. It is important to consume the whole egg as most of the nutrients are found in the yolk.

Cheese

Cheese is a good source of protein and calcium. While it is high in saturated fat, some studies suggest that cheese may have protective effects against heart disease. However, it is still important to consume cheese in moderation.

Butter

Butter is a keto-friendly fat as it is carb-free and high in fat. While it was once believed to be detrimental to heart health, current research suggests only a small or neutral association between butter intake and heart disease risk.

Vegetables

When following a keto diet, it is recommended to limit your daily carb consumption to 20-50 grams. Vegetables contain starch, a type of carb, but many vegetables are considered low-carb and are therefore suitable for the keto diet.

• Celery is very low in carbohydrates and a good source of calcium and potassium.
• Zucchini is rich in vitamin C and also contains phosphorus and potassium.
• Mushrooms are packed with potassium and can be added to an egg yolk omelet.
• Romaine lettuce is rich in beta-carotene and vitamin K.
• Radishes are a good source of vitamin C and add a nice crunch to salads.
• Cucumbers are a good source of vitamin K and can be dipped in full-fat dip for a keto-friendly snack.
• Spinach is a plant-based source of calcium and iron and is also rich in antioxidants.
• Arugula adds a peppery flavor to your salad and is rich in folate and vitamin K.
• Asparagus is a good source of iron and potassium and can be wrapped in bacon for a keto-friendly snack.
• Tomatoes are a good source of vitamin C and also contain phosphorus, potassium, and calcium.
• Kale is a nutrient powerhouse and provides a good source of calcium and vitamin C.
• Bell peppers are delicious as a snack and make an excellent topping for salads and eggs.
• Cauliflower is a cruciferous vegetable that is high in calcium, phosphorus, and potassium.
• Eggplant makes a great substitute for meat and contains vitamin A and lutein.
• Broccoli is rich in vitamin C and contains calcium and potassium.
• Cabbage can be enjoyed raw or cooked and is a good source of potassium, calcium, and phosphorus.
• Green beans are a good source of vitamin C and vitamin K.
• Brussels sprouts can be enjoyed in moderation and provide phosphorus and potassium.

It is important to note that starchy vegetables like corn, potatoes, sweet potatoes, and parsnips are not suitable for the keto diet due to their high carb content.

Fruits

Avocados, although often referred to and used as a vegetable, are biologically considered a fruit. They are a great addition to a ketogenic diet because they are high in heart-healthy fats and low in net carbs. Avocados are also high in vitamin K, folate, vitamin C, and potassium.

Olives, which are also technically a fruit, are another good source of healthy fats and are low in net carbs. They contain oleuropein, an antioxidant that has anti-inflammatory properties and may protect your cells from damage.

Other fruits that are low in net carbs and can be enjoyed in moderation on a keto diet include:

• Strawberries
• Raspberries
• Blackberries
• Blueberries
• Tomatoes
• Lemons
• Limes
• Coconut
• Cantaloupe
• Star fruit
• Peaches
• Watermelon

While these fruits are keto-friendly, it is important to remember that the keto diet is restrictive and can be challenging to follow. It is always a good idea to consult a healthcare professional or registered dietitian before starting any new diet.

Frequently asked questions