Leena Watts
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. While on a keto diet, it is important to keep track of your net carb intake and limit your consumption of starchy vegetables and fruits with high sugar content. However, this does not mean that you have to give up snacking. There are plenty of keto-friendly snacks available, such as nuts, Greek yogurt, bone broth, fermented vegetables, and more. These snacks can help you stay within your desired carb limit while also providing essential nutrients and keeping your stomach happy.
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Keto-friendly fruits
The keto diet is a low-carb, high-fat diet that limits many fruits. However, some fruits are suitable for a keto diet, including:
Avocados
Avocados are a great source of healthy fats, vitamins, minerals, and fiber. They are low in net carbs, with around 8.5 grams of carbs and 7 grams of fiber per 100-gram serving. Avocados are also packed with vitamins C and K, folate, and potassium.
Olives
Olives are higher in fat than carbs, making them an excellent choice for a keto diet. They are also a good source of antioxidants, monounsaturated fats, and vitamin E. A 100-gram serving of olives contains 6 grams of carbs, while ten large olives contain 2.7 grams of carbs.
Tomatoes
Tomatoes are a low-carb fruit that can be easily incorporated into a keto diet. They are also low in calories and rich in beneficial plant compounds, including lycopene, beta carotene, and naringenin. One cup (180 grams) of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber.
Berries
Berries, including strawberries, raspberries, and blackberries, are low-carb and high in fiber, making them suitable for a keto diet. They are also loaded with antioxidants and provide essential micronutrients such as vitamin C, manganese, and folate.
Lemons
Lemons are a great addition to a keto diet, with approximately 4-5.5 grams of net carbs and 1.5 grams of dietary fiber in each fruit. They are especially rich in pectin, a type of fiber that offers several health benefits, including stabilizing blood sugar levels and fighting inflammation.
Peaches
Although peaches should be consumed in moderation due to their slightly higher carb content, they can be included in a keto diet when paired with low-carb, protein-rich foods like cottage cheese. Peaches are an excellent source of vitamins A and C, as well as boron, which contributes to bone health.
Watermelon
Watermelon is a flavorful and hydrating fruit that is relatively low in net carbs, with around 11-11.5 grams of carbs and 0.5 grams of fiber in a 1-cup serving. It is also rich in vitamins and minerals, including vitamin C, potassium, and copper.
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Nuts
Brazil Nuts
Brazil nuts are large tree nuts native to South America. They are low in carbs and high in fat, making them ideal for the keto diet. An ounce of Brazil nuts (about six kernels) provides various essential minerals, including calcium, potassium, magnesium, and selenium. However, due to their high selenium content, it's recommended to consume Brazil nuts in moderation to avoid selenium toxicity.
Macadamia Nuts
Macadamia nuts are native to Australia and are known for their high-fat content, making them a perfect addition to the keto diet. They have been found to reduce LDL ("bad") cholesterol levels, benefiting heart health.
Pecans
Pecans have the lowest carb content among all nuts, with just one gram of net carbs per ounce. They are also rich in important nutrients like thiamine, magnesium, and phosphorus.
Pine Nuts
Pine nuts are versatile and flavorful, adding a unique, earthy flavor to dishes. They are low in carbs and high in healthy fats, making them keto-friendly. Pine nuts are also a good source of vitamins and minerals, including vitamins E and K, magnesium, copper, iron, and zinc.
Walnuts
Walnuts are a popular keto-friendly nut, known for their potential heart-health benefits. They are high in fat and may help reduce risk factors for heart disease, such as high LDL ("bad") cholesterol and blood pressure.
Hazelnuts
Hazelnuts are low-carb nuts that are commonly used in desserts. They provide various essential vitamins and minerals, including vitamin E, vitamin K, calcium, magnesium, and potassium. When following a keto diet, hazelnuts are best paired with dark chocolate.
While these nuts are generally keto-friendly, it's important to remember that even these nuts contain some carbs. Therefore, portion sizes and total carb intake should be considered to ensure you stay within your desired macros and maintain ketosis.
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Vegetables and dips
The keto diet is a low-carb, high-fat diet that can be challenging to maintain in the long term. It is based on eating high-fat, low-carb foods, including animal proteins, dairy, vegetables, plant-based foods, and fats and oils.
Vegetables are a great way to add nutrients and fibre to your keto diet. Non-starchy vegetables, in particular, are recommended as they are low in calories and carbs but high in nutrients like vitamin C and several minerals.
When it comes to vegetables and dips on the keto diet, there are plenty of options. Here are some ideas for vegetables that can be dipped:
- Bell peppers: Red and green bell peppers are sweeter and contain less sugar than yellow ones. They are low in carbs and can be sliced into batons and dipped into keto-friendly dips.
- Broccoli: Broccoli is keto-friendly and packed with vitamins and folic acid. It can be roasted with cheese or another creamy sauce for a tasty snack.
- Zucchini/Courgette: Zucchini, also known as courgette, is very popular on keto due to its low-carb content. It can be sliced thinly and tossed with olive oil, salt, and pepper for a cold salad, or baked into goods without affecting the flavour.
- Cabbage: Cabbage is a great choice for keto as it is low in carbs and can be stir-fried or made into kimchi or sauerkraut for extra fermented goodness.
- Mushrooms: Mushrooms are vitamin D- and selenium-rich, making them a welcome addition to the keto diet. They can be cooked with butter/ghee, garlic, and spices for a tasty treat.
- Olives: Olives are a great keto snack as they are packed with healthy fats, vitamins, and minerals. They can be added to Mediterranean-inspired salads or used as a topping.
Some dip ideas to accompany these vegetables include:
- Peanut butter
- Hummus
- Cream cheese
- Herbed sour cream
- Salad dressings
- Olive oil
Grilled or roasted vegetables can also be dipped into cream sauces made with heavy cream, cheese, or cream cheese.
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Dairy products
Firstly, it is important to note that milk contains high amounts of lactose, a type of sugar. Therefore, it is recommended to monitor your milk intake and opt for low-lactose or lactose-free options. For example, whole milk, half-and-half, and evaporated milk contain about 10 grams of lactose per serving. On the other hand, almond milk and coconut milk are vegan alternatives that are lower in calories.
Cheese is a popular dairy product on the keto diet, as it is high in fat, moderate in protein, and low in carbohydrates. Goat cheese, blue cheese, mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, cheddar, cream cheese, parmesan, and ricotta are all considered keto-friendly. However, it is important to remember that cheese is also high in calories and saturated fat, so it should be consumed in moderation.
Yogurt is another dairy product that can be enjoyed on the keto diet, specifically plain, full-fat Greek yogurt, which is high in protein and fat with minimal carbohydrates. Cottage cheese is also a good option, as it helps decrease appetite and promotes feelings of fullness. It is best to avoid flavoured yogurts with added sugars.
Butter is a rich source of fat-soluble vitamins, especially vitamin A, D, E, B12, and K2. It is a great way to add healthy fats to your keto diet. Additionally, sour cream and heavy cream or heavy whipping cream are high in fat and low in carbohydrates, making them suitable for keto desserts.
In conclusion, dairy products can be a delicious and nutritious part of a keto diet. However, it is important to choose the right types and monitor your intake, as some dairy products are high in calories, saturated fat, and lactose.
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Meat and fish
When it comes to meat, fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium and zinc. Chicken, beef and lamb are good choices, as are wild game and poultry of all kinds. However, it's important to eat meat in moderation, as excessive consumption has been linked to health issues such as heart disease, type 2 diabetes and excess weight. Processed meats, like bacon and sausage, are allowed on keto, but they are not the healthiest option and may increase the risk of certain types of cancer. Therefore, it is recommended to choose grass-fed meat and fresh poultry over processed meats whenever possible.
When including meat and fish in a keto diet, it's important to combine them with other nutrient-dense foods to ensure a well-rounded and healthy diet. Non-starchy vegetables, such as broccoli, cauliflower, zucchini, and dark leafy greens, are excellent low-carb options that provide additional vitamins, minerals, and antioxidants. Healthy fats, such as olive oil, avocado, and nuts, can also be paired with meat and fish to create balanced keto meals.
In terms of portion sizes, the American Heart Association recommends that adults over 18 years old eat 8 to 10 ounces (oz) of seafood per week. When it comes to meat, it's important to be mindful of your overall carbohydrate intake and choose unprocessed options whenever possible. Additionally, remember to include a variety of other keto-friendly foods in your diet, such as eggs, high-fat dairy products, and low-carb vegetables, to ensure a diverse range of nutrients.
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Frequently asked questions
Some keto-friendly snacks include nuts, olives, meat bars, pork rinds, fermented vegetables, Greek yogurt, and bone broth.
Yes, but only in moderation, as fruit tends to be high in carbs. Avocados and starfruit are good options.
There are many keto-friendly sweet treats, such as keto cookie dough bars, fat bombs, and cereal.
Savoury keto snacks include dips like smoked salmon, bacon spinach, and smoked trout spread with rosemary keto crackers or keto tortilla chips for dipping.
