Free Foods On Keto: Fact Or Fiction?

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis. While on keto, it is important to keep your carb-count to around 5g or less per meal to make sure you don't exceed the recommended 25g of carbs per day.

So, are there any free foods on keto?

Technically, only fats and oils are truly zero-carb options. However, there are many other foods that are very low in carbs and can be enjoyed in moderation on a keto diet. These include:

- Fresh meat and poultry

- Fish and shellfish

- Eggs

- Dairy and dairy alternatives (e.g. cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half)

- Green leafy vegetables and other non-starchy vegetables

- Nuts and seeds

- Berries

- Shirataki noodles

- Dark chocolate and cocoa powder

- Unsweetened coffee and tea

- Unsweetened sparkling water

- Herbs and spices

Keto-friendly vegetables

Vegetables are a great source of vitamins and minerals, and some are more keto-friendly than others.

When following a keto diet, it is recommended to limit your daily carb consumption to 50 grams or less. This means that starchy vegetables like potatoes, corn, sweet potatoes, and parsnips are not a good fit.

• Celery
• Zucchini
• Mushrooms
• Romaine lettuce
• Radishes
• Cucumber
• Spinach
• Arugula
• Asparagus
• Tomatoes
• Kale
• Bell peppers
• Cauliflower
• Eggplant
• Broccoli
• Cabbage
• Green beans
• Brussels sprouts

Avocados, although technically a fruit, are also a great keto-friendly option. They are high in healthy fats and low in net carbs.

When preparing your keto meals, try to include a variety of these vegetables to get the most nutritional benefits.

Keto-friendly fruits

The ketogenic, or keto, diet is a restrictive eating plan that focuses on extremely low carbohydrate consumption. The diet is high in fat and moderate in protein. The body is put into a state of ketosis, where it uses stored fat as fuel. This process produces ketones or acids that are released when the body breaks down fat for fuel.

• Avocados are a good source of healthy fats and are low in carbs. They also contain vitamins C, K, and folate, as well as potassium.
• Lemons are a good source of vitamin C and are low in carbs. They are also considered a low-glycemic food, which means they won't cause spikes in blood glucose levels.
• Tomatoes are a good source of lycopene, beta carotene, and vitamin C. They are also low in carbs and suitable for a keto diet.
• Raspberries are a good source of vitamins C and K. They are low in net carbs, making them a suitable addition to a keto diet.
• Peaches are a good source of vitamins A and C, as well as boron, which contributes to bone health. They are considered low-carb but should be consumed in moderation on a keto diet.
• Blackberries are a good source of vitamin C and other antioxidants. They are also low in net carbs.
• Strawberries are a good source of vitamin C and lycopene. They are also low in net carbs.
• Star fruit is a good source of vitamin C, potassium, and magnesium. It is also low in carbs and suitable for a keto diet.
• Cantaloupe melon is a good source of beta-carotene, vitamin K, potassium, and folate. It is also low in net carbs.
• Watermelon is a good source of vitamins C and lycopene, as well as minerals such as potassium and copper. It is also low in net carbs.

Keto-friendly proteins

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Meat

Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. While processed meats, like bacon and sausage, are allowed on keto, they are not the best for your heart and may raise your risk of certain types of cancer. Choose chicken, fish, and beef more often and limit processed meats.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. Eggs promote feelings of fullness and contain antioxidants such as lutein and zeaxanthin, which help protect eye health.

Dairy

Cheese has zero carbohydrates and is high in fat, making it an excellent fit for the ketogenic diet. It's also rich in protein and calcium. Greek yogurt and cottage cheese are also high in protein and calcium-rich.

Dairy and dairy substitutes

Cheese

There are hundreds of types of cheese, most of which are very low in carbohydrates and high in fat, making them a great fit for the keto diet. Cheddar cheese, for example, provides 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium per ounce. Cheese is also rich in conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition.

Plain Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are high in protein and calcium. They have been shown to help decrease appetite and promote feelings of fullness. A serving of plain Greek yogurt provides about 8 grams of carbohydrates and 20 grams of protein. Cottage cheese has just over 6 grams of carbohydrates and 28 grams of protein per serving.

Cream and Half-and-Half

Cream and half-and-half are very low in carbohydrates and high in fat, making them ideal for keto. They are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking. However, it is important to enjoy them in moderation as they are high in saturated fat.

Unsweetened Plant-Based Milk

Several varieties of plant-based milk are keto-friendly, including soy milk, almond milk, and coconut milk. Unsweetened versions of these milks are best, as sweetened options tend to have too much sugar to be considered keto-friendly. Oat milk, even in its unsweetened form, is too high in carbohydrates to be suitable for the keto diet.

Nuts and seeds

• Hemp seeds are packed with omega-3 fatty acids, which are crucial for brain, heart, and eye health. They are also rich in a variety of minerals, including potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc.
• Pumpkin seeds are an excellent source of protein, with nine grams per 1/4 cup serving. They are also a great source of zinc, which is essential for immunity, protein synthesis, wound healing, DNA synthesis, and growth and development.
• Pecans are the winner among nuts when it comes to low-carb options, with only one net carb per serving. A pecan-rich diet has been linked to a reduced risk of cardiovascular disease and diabetes.
• Brazil nuts are an excellent source of selenium, which is crucial for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. Just one nut provides more than 100% of the recommended daily intake of this mineral.
• Walnuts are rich in omega-3 fatty acids, vitamin E, antioxidants, and folate. Consuming walnuts has been found to enhance cognition, especially reasoning skills.
• Macadamia nuts are particularly rich in omega-9 fatty acids (monounsaturated fat), which play a role in reducing inflammation and decreasing levels of inflammatory chemicals. Oleic acid, found in macadamia nuts, has also been linked to improved heart health and protection against insulin resistance.
• Chia seeds are an excellent source of soluble fibre, which supports digestion, protects against diabetes, and helps lower cholesterol levels. They are also rich in antioxidants, which provide support to the liver and heart and help fight ageing.
• Flax seeds are a well-known source of both soluble and insoluble fibre, making them an excellent choice for improving digestive health.
• Almonds are particularly high in vitamin E, which acts as an antioxidant and protects the outer layer of cells, keeping them intact and healthy.

When following a keto diet, it is important to monitor your portion sizes when consuming any healthy fat, including nuts and seeds. Additionally, due to their high-calorie count, it is recommended to introduce nuts and seeds into your diet gradually to avoid overindulging and blowing your daily macros.

Frequently asked questions