Keto Diet: What Foods To Add And Why

The ketogenic diet, or keto diet, is a high-fat, low-carb, moderate-protein diet. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs. While on the keto diet, it is important to eat foods that are very low in carbs, like meat, fish, seafood, cheese, and vegetables with real butter. It is also important to avoid foods that are high in carbs, like bread, potatoes, rice, sweets, and other foods that are high in carbs.

Meat, fish, and seafood

When it comes to meat, it is generally recommended to choose grass-fed meat whenever possible. Grass-fed meat has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. One small study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low-fat, high-carb diet.

Fish and shellfish are also excellent choices for the keto diet. Salmon and other fatty fish, such as sardines, mackerel, and tuna, are not only carb-free but also rich in B vitamins, potassium, and selenium, and omega-3 fats. Omega-3 fats have been associated with lower insulin levels and increased insulin sensitivity in overweight individuals. Frequent fish intake is linked to improved brain health and a decreased risk of disease. It is important to note that while shrimp and most crabs contain no carbs, oysters and octopus do, so their carb intake should be carefully tracked to stay within the keto diet guidelines.

Seafood is an excellent choice for keto diets as it contains extremely low or zero carbs, making it naturally keto-friendly. Some types of seafood, like shrimp and crab, are nearly fat-free, while others, such as salmon, mackerel, tuna, oysters, and sardines, are rich in heart-healthy unsaturated fats like omega-3s. Canned seafood is a convenient way to ensure your keto diet meets your nutritional needs, as it is often higher in fat and has no added sugars.

Eggs

A large egg contains less than 1 gram of carbohydrates, 5 grams of fat, and about 6 grams of protein. They also contain vitamins and minerals, including vitamin A, B-12, D, E, K, calcium, phosphorus, zinc, potassium, magnesium, and iron.

Some people on the keto diet follow an egg fast, which involves eating a very restricted diet of primarily eggs and healthy fats for 3 to 5 days. This is done to break through weight loss plateaus or reset ketosis. However, this is an extreme way of eating and should be done with caution and preferably under medical supervision.

Overall, eggs are a nutritious and delicious staple of the keto diet, offering a perfect balance of macronutrients.

Dairy products

The best keto-friendly dairy options are very low in carbs, full-fat, and sourced from healthy cows. Butter and ghee are excellent choices as they only contain trace amounts of milk sugar. Heavy cream, which is often used in keto baking and cooking, is another good option. Most cheeses are also keto-friendly, especially harder varieties like Swiss cheese, feta, parmesan, gouda, and cheddar, which are lower in carbs and higher in fat. Soft-ripened cheeses like brie and camembert are also a good choice, with only 0.5 grams of carbs per 100 grams. Cream cheese, mascarpone, and creme fraiche are great for keto desserts and creamy soups and dips.

Some dairy products should be avoided or limited on keto. These include milk, which is high in lactose, and dairy products with added sugars, such as sweetened yogurts, non-fat plain yogurts, chocolate milk, ice cream, pudding, and premade dairy-based shakes. While plain Greek yogurt and cottage cheese can be eaten in moderation, they do contain some carbs. Whole milk can be added to recipes in small amounts, but a glass of it is not recommended.

It's important to note that not everyone tolerates dairy well. Some people may have allergies or intolerances to dairy, which can cause digestive issues, fatigue, inflammation, or other symptoms. If dairy doesn't agree with you, there are plenty of non-dairy alternatives and keto-friendly recipes that can be used instead.

Vegetables

Non-starchy vegetables are a good option for the keto diet. These include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, cucumber, celery, radishes, cabbage, avocado, broccoli, and asparagus. These vegetables are low in carbs but high in fibre, vitamins, and minerals. They can also be used as substitutes for high-carbohydrate foods, such as cauliflower rice or zucchini noodles.

Some starchy vegetables, such as potatoes, sweet potatoes, and butternut squash, should be avoided on the keto diet as they are high in carbohydrates.

In addition to non-starchy vegetables, avocados and olives are also suitable for the keto diet. Although they are technically fruits, they are high in healthy fats and low in net carbs. Avocados are also a good source of potassium and have been found to improve heart health.

When following the keto diet, it is important to monitor your overall nutrient intake and ensure you are getting enough fibre. While the keto diet can be healthy, it can also be very restrictive, so it is important to make sure you are getting a variety of nutrients.

Nuts and seeds

• Flax seeds are full of fibre and omega-3 fats. They have been studied for their potential beneficial effects on blood pressure and heart health. An ounce (28 grams) of flax seeds has a total of 9 grams of carbs, but most of those carbs come from fibre.
• Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions. Just one Brazil nut provides more than 100% of your daily selenium needs. However, due to their exceptionally high selenium content, it's best to limit your intake to one to three Brazil nuts a day. An ounce of Brazil nuts contains 3 grams of total carbs.
• Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. Several studies link macadamia nuts to improved cholesterol levels. An ounce of macadamia nuts contains 4 grams of total carbs.
• Pecans are tree nuts with a high-fat content and an excellent nutrient profile for keto. They may help reduce insulin levels, which is beneficial when trying to lose weight. An ounce of pecans provides 4 grams of total carbs.
• Walnuts are a popular type of tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. An ounce of walnuts contains 4 grams of total carbs.
• Chia seeds are tiny seeds packed with healthy fibre and omega-3 fats. They have powerful anti-inflammatory properties and can help with weight loss. An ounce of chia seeds provides 12 grams of total carbs.
• Almonds are versatile keto diet staples that are linked to a variety of health benefits due to their nutrition profile. They are particularly high in vitamin E, an antioxidant that protects the outer layer of your cells. An ounce of almonds contains 5 grams of total carbs.
• Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, which is linked to a reduced risk of heart disease. An ounce of hazelnuts contains 5 grams of total carbs.
• Pine nuts are tree nuts that are best known as an ingredient in pesto. They are low in carbs and high in fat, making them a good choice for ketogenic diets. An ounce of pine nuts provides 4 grams of total carbs.
• Pumpkin seeds are a great source of protein and zinc. They are also a good source of antioxidants, which can help reduce inflammation and protect against heart disease. A 1/4-cup serving of pumpkin seeds has 9 grams of total carbs.
• Hemp seeds are an excellent source of plant-based protein and healthy fats. They may also help reduce blood pressure. An ounce of hemp seeds provides 2 grams of total carbs.

While all of these nuts and seeds are keto-friendly, it's important to remember that they are high in calories, so it's best to consume them in moderation. Additionally, some nuts and seeds are easier to overeat than others, so be mindful of your serving sizes.

Frequently asked questions