Keto At Whole Foods: What To Buy?

Whole Foods Market is a great place to shop for keto-friendly foods. The store offers a wide range of keto-friendly snacks, drinks, and meals, making it a convenient option for those following a keto diet. From Animal Welfare Certified meats to keto-friendly chips and dips, Whole Foods has something for everyone. In addition, they offer a variety of keto-friendly essentials, including supplements, beef, poultry, and pork, as well as a selection of keto-friendly products for those who want to try something new. For those who are new to the keto diet, Whole Foods provides helpful tips and ideas to get started, such as a 7-day meal plan and keto-friendly shopping hacks.

Keto-friendly snacks, chips, salsas, and dips

There are plenty of keto-friendly snacks, chips, salsas, and dips available to buy or make at home.

Keto-Friendly Chips

Keto-friendly chips can be made from a variety of ingredients, including almond flour, cheese, and chicken. For example, you could try:

• Keto crackers, which are often made with almond flour and are gluten-free.
• Cheese crisps, made from 100% real cheese.
• Protein chips, which are usually made with chicken breast, egg whites, and chicken bone broth.

Keto-Friendly Dips

When it comes to keto-friendly dips, it's best to avoid classic hummus, as it's high in carbohydrates. However, there are some great alternatives, such as:

• Avocado hummus, made with macadamia nuts and avocado.
• Cauliflower hummus, which uses cauliflower florets instead of chickpeas.
• Tzatziki, a Greek dip made with strained yogurt, garlic, cucumbers, olive oil, and lemon juice.
• Baba ganoush, a Lebanese dip made with mashed cooked eggplant, olive oil, lemon juice, and seasonings.
• Guacamole, a Mexican dip made with mashed avocados, cilantro, lime juice, and jalapenos.

Keto-Friendly Snacks

Keto-friendly snacks are typically high in fat and low in carbohydrates. Some options include:

• Jerky
• Bulletproof coffee
• Avocados
• Nuts
• Dark chocolate chips
• Pork rinds
• Cheese sticks
• Keto tortilla chips

Keto-Friendly Salsas

Traditional salsas are not always keto-friendly, as they can be high in carbohydrates and sugar. However, there are some keto-friendly options, such as:

• Keto salsa made with canned tomatoes, cilantro, green bell peppers, onion, lime juice, cayenne pepper, and salt and pepper.
• Salsa verde, made with tomatillos and green chili peppers.
• Chiltomate, a base sauce made with tomatoes and chillies.

Keto-Friendly Recipes

If you're feeling creative, there are endless keto-friendly recipes to choose from. Here are some ideas to get you started:

• Keto Caprese Avocado Bowls: Stuff avocados with mozzarella pearls, cherry tomatoes, and basil.
• Lemon Pepper Baked Wings: Coat wings in baking powder and douse in a zesty lemon pepper sauce.
• Chicken Bacon Asparagus Twists: Wrap asparagus in bacon and serve with an herb-filled yogurt dipping sauce.
• Parmesan Cheese Crisps: Sprinkle parmesan cheese with your favorite spices and pair with a dip.
• 90-Second Keto Bread: A quick and easy snack that can be made in less than two minutes.
• Strawberry Cream Cheese Bites: A sweet keto snack that just needs a few hours of refrigeration.
• Keto Salsa: Blend canned tomatoes, cilantro, green bell peppers, onion, lime juice, cayenne pepper, and salt and pepper in a food processor.

Where to Buy Keto-Friendly Products

Keto-friendly products can be found at various retailers, including Whole Foods Market and Amazon.

Keto-friendly supplements

Whole Foods Market offers a wide range of keto-friendly products, including snacks, drinks, and meals. Here is a comprehensive guide to keto-friendly supplements available at Whole Foods.

Magnesium

Magnesium is a mineral that boosts energy, regulates blood sugar levels, and supports the immune system. It is abundant in many whole foods, such as nuts and spinach, but the keto diet is typically low in magnesium-rich foods like whole grains, fruits, beans, and dairy products. Taking a magnesium supplement can be beneficial, especially if you are experiencing constipation, as it plays a crucial role in over 300 bodily processes. The recommended daily intake of magnesium is 310-320 mg for women and 400-420 mg for men. However, it is important to consult a healthcare provider to determine the appropriate dosage, as too much magnesium can cause nausea, diarrhea, and stomach pain.

Medium-Chain Triglycerides (MCTs)

MCTs are a popular supplement among keto dieters as they are quickly metabolized by the liver and used as fuel for the brain and muscles. Coconut oil is a rich natural source of MCTs, but MCT oil provides an even more concentrated dose. MCT oil can be easily added to shakes, smoothies, or taken by the spoonful. Start with a small dose (1 teaspoon or 5 ml) to gauge your body's reaction before increasing to the suggested dosage. Note that MCT oil may cause diarrhea and nausea in some individuals.

Omega-3 Fatty Acids

Omega-3 fatty acid supplements, such as fish or krill oil, are beneficial for overall health. They help reduce inflammation, lower the risk of heart disease, and prevent mental decline. Omega-3 supplements can be particularly useful for keto dieters to maintain a healthy balance of omega-3 and omega-6 fatty acids, as the keto diet tends to be higher in omega-6. When choosing an omega-3 supplement, opt for a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving. Consult a doctor before taking omega-3 supplements if you are on blood-thinning medications.

Digestive Enzymes

The keto diet's high-fat content can be challenging for the digestive system, especially for those transitioning from a high-carb diet. Digestive enzymes that contain lipases (enzymes that break down fats) and proteases (enzymes that break down proteins) can help optimize digestion and reduce symptoms like nausea, diarrhea, and bloating. Additionally, proteolytic enzymes have been shown to reduce post-workout soreness, which is a bonus for athletes on the keto diet.

Electrolyte Supplements

The keto diet's very low carbohydrate content can lead to increased water loss and a drop in electrolyte levels, resulting in symptoms like headaches, muscle cramps, and fatigue, commonly known as the "keto flu." Electrolyte supplements containing sodium, potassium, and magnesium can help counteract these effects. Alternatively, you can increase your intake of these minerals by adding salt to your food, consuming broth, or eating potassium-rich, keto-friendly foods like avocado or cooked spinach.

Greens Powder

The keto diet's restriction on certain food groups can make it challenging to consume enough vegetables. Greens powder provides a convenient way to boost your vegetable intake, as it contains powdered forms of healthy plants like spinach, spirulina, and kale. You can easily add them to drinks, shakes, or smoothies to increase your nutrient intake.

Keto-friendly meats

Whole Foods Market offers a wide variety of keto-friendly products, including meats.

Meat is generally safe to eat on a ketogenic diet, and the fattier the cut of meat, the more keto-friendly it is. When selecting meat for a keto diet, it is best to go for pasture-raised, grass-fed, and regenerative farmed meat. While conventional meat is also highly nutritious and can be more flavourful due to its higher fat content, grass-fed meat offers a better fatty-acid composition with fewer inflammatory PUFAs.

Beef

Beef is a nutrient powerhouse, providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine, which have anti-aging, anti-cancer, and vitality-boosting benefits. When selecting keto beef, look for pasture-raised, grass-fed, regenerative farmed meat. The following are some of the fattiest cuts of beef:

• Ribeye
• Brisket
• Chuck
• Flank steak
• Ground beef
• Ribs
• Round
• Shank

Pork

Pork is loaded with healthy fats and proteins, and while it is less nutrient-dense than beef, it still offers energizing B vitamins and rare micronutrients like choline and selenium. On a keto diet, opt for pasture-raised pork, as it provides an excellent source of vitamin D. Here are some of the fattiest cuts of pork:

• Pork belly
• Ribs
• Pork chops
• Ground pork

Lamb

Lamb is leaner than the fattiest cuts of beef and pork but can meet keto nutrient goals with the addition of keto fats like ghee, butter, or tallow. Lamb offers red meat-specific nutrients like taurine and creatine and is the highest meat source of conjugated linoleic acid (CLA), which boosts immune function, strengthens bones, supports heart health, and improves fat loss. Here are some of the fattiest cuts of lamb:

Lamb chops

Poultry

When it comes to poultry, the darker meat is better as it is fattier compared to the leaner white meat. Chicken is a popular choice and can be enjoyed in various parts such as wings, thighs, drumsticks, and breasts. To increase the fat content, choose cuts with the skin on. Chicken liver is also a great option.

Organ Meats

Organ meats are the most nutrient-dense foods on the planet, offering a wide range of vitamins, minerals, and rare amino acids. Beef liver, for example, is high in vitamins B12 and A, while chicken liver provides Coenzyme Q10, a powerful antioxidant and energy generator.

Fish and Seafood

Fish and seafood are excellent sources of protein and healthy omega-3 fatty acids on a ketogenic diet. Go for fatty fish like salmon and canned fish like tuna and sardines. Shellfish, including crab and lobster, are also good options.

Keto-friendly drinks

Whole Foods offers a wide range of keto-friendly drinks. Here are some options:

Tea and Coffee

Tea and coffee are excellent choices for keto-friendly drinks. They are no-calorie, no-carb beverages that can be enjoyed hot or iced. Tea options include black tea, green tea, and herbal tea, while coffee can be enhanced with keto-friendly additions such as heavy whipping cream, unsweetened plant-based creamers, or zero-calorie sweeteners.

Sparkling Water

Sparkling water, such as Perrier or Hint, is an excellent low-carb choice. It is typically flavoured but unsweetened, making it a refreshing option for those on the keto diet.

Soft Drinks

While soft drinks are typically loaded with sugar, there are keto-friendly alternatives. Diet sodas, such as Diet Coke and Diet Pepsi, are technically keto-compliant, but they contain artificial sweeteners that may negatively impact your gut health and cravings. A better option is to choose soft drinks sweetened with natural zero-calorie sweeteners like stevia, such as Zevia or Virgil's Zero Sugar.

Fruit and Vegetable Juices

Although fruit juices are usually high in sugar, lemon and lime juices are low in carbs and can add flavour to your drinks. Some vegetables, such as leafy greens like kale and spinach, can also be juiced for a keto-friendly beverage. However, be mindful that store-bought veggie juices may contain added sugar or other carb sources.

Milk Alternatives

Unsweetened plant-based milk alternatives, such as almond milk and coconut milk, are keto-friendly. They are great for drinking, pouring over keto-friendly cereals, or using in various recipes. Just be sure to avoid the sweetened and flavoured versions, as they often contain too much sugar.

Alcoholic Beverages

When it comes to alcoholic drinks, hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and suitable for the keto diet. Low-carb beers, such as Budweiser Select 55, Michelob Ultra, and Miller 64, are also options. However, be cautious with mixed drinks, as they often contain sugar from fruit juices or soda.

Keto-friendly vegetables

Whole Foods Market offers a range of keto-friendly products and snacks. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. This means that when choosing vegetables to eat on a keto diet, it is best to opt for those that are low in starch and sugar.

• Celery is very low in carbohydrates, with only 2.97 grams in a 100-gram serving. It is also a good source of calcium and potassium.
• Zucchini is rich in vitamin C and contains phosphorus and potassium. A 100-gram serving has only 3.11 grams of carbohydrates.
• Mushrooms are packed with potassium and have 3.26 grams of carbohydrates per serving. They are a great addition to an egg yolk omelet.
• Romaine lettuce is rich in beta-carotene and vitamin K, with only 4.06 grams of carbs per serving.
• Radishes are a good source of vitamin C and add a nice crunch to salads. A 100-gram serving contains 3.4 grams of carbs.
• Cucumbers are a good source of vitamin K and contain 3.63 grams of carbs per serving. They are a great snack with a full-fat dip.
• Spinach is a plant-based source of calcium and iron and is also rich in antioxidants. A 100-gram serving of spinach has 3.63 grams of carbs.
• Arugula has a peppery flavor and is rich in folate and vitamin K, with just 3.65 grams of carbs.
• Asparagus is a good source of iron and contains potassium and vitamin C. It has 3.88 grams of carbs per serving. Wrapping asparagus in bacon is a delicious, keto-friendly snack.
• Tomatoes contain 3.89 grams of carbs per serving and are a good source of vitamin C. They also contain phosphorus, potassium, and calcium.
• Kale is a nutrient-rich source of calcium and vitamin C, with 4.42 grams of carbs per serving.
• Bell peppers make a great snack and are delicious as a topping for salads and eggs. One serving has 4.78 grams of carbs.
• Cauliflower is a cruciferous vegetable with several nutrients, including calcium, phosphorus, and potassium. This water-rich vegetable has 4.97 grams of carbs in one serving.
• Eggplant is a versatile and hearty vegetable with 5.88 grams of carbs per serving. It also contains vitamin A and lutein.
• Broccoli is a popular vegetable with 6.27 grams of carbs per serving. It is rich in vitamin C and contains calcium and potassium.
• Cabbage can be enjoyed raw or cooked and has 6.38 grams of carbs. It is a source of potassium, calcium, and phosphorus.
• Green beans make a delicious side dish, with 7.41 grams of carbs. They are a good source of vitamin C and vitamin K.
• Brussels sprouts can be enjoyed in moderation on a keto diet, with 8.95 grams of carbs per 100-gram serving. They also provide phosphorus and potassium.

When following a keto diet, it is best to avoid starchy vegetables like corn, potatoes, sweet potatoes, and parsnips, as they are higher in carbohydrates.

Frequently asked questions