Protein And Keto: A Match Made In Heaven?

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, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy. While in ketosis, most cells will use ketone bodies to generate energy until carbohydrates are consumed again.

The keto diet traditionally was used in clinical settings to reduce seizures in children with epilepsy. Now, there is interest in the diet's effectiveness in helping with other neurological conditions, cancer, diabetes, obesity, high cholesterol, and cardiovascular disease.

Protein is one of three macronutrients found in food, and it plays a unique and important role in the body. It is made up of several smaller units called amino acids, and it is essential for muscle repair and growth, maintaining healthy skin, hair, nails, and bones, and creating hormones and enzymes.

Keto-friendly animal protein sources include meat, poultry, seafood, eggs, and cheese. Keto-friendly plant protein sources include tofu, soy-based products, and most nuts and seeds.

Meat, poultry, and fish are keto-approved protein sources

Meat, poultry, and fish are excellent sources of protein for those on a keto diet. They are considered staple foods on the keto diet, as they contain no carbohydrates and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Fresh meat and poultry are rich in B vitamins and several minerals, including potassium, selenium, and zinc. While processed meats like bacon and sausage are allowed on keto, it's important to choose chicken, fish, and beef more often as they are healthier options and may have a positive impact on heart health.

Fish and shellfish are also keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Fatty fish like salmon, sardines, mackerel, and albacore tuna are particularly beneficial due to their high levels of omega-3 fats, which have been linked to improved blood sugar levels and a decreased risk of chronic diseases.

When it comes to meat, it is recommended to choose grass-fed meat whenever possible, as it contains more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

In addition to meat, poultry, and fish, other keto-approved protein sources include eggs, dairy products like cheese, plain Greek yogurt, and cottage cheese, as well as nuts, seeds, and protein supplements.

Dairy products like Greek yoghurt, cottage cheese, and cheese are also keto-friendly

Greek yoghurt and cottage cheese are both high-protein foods. They are rich in lean protein, with 24 grams of protein per cup. They are also available in full-fat, reduced-fat, and fat-free varieties. Greek yoghurt has more calcium, with 282 milligrams of calcium per cup, compared to 227 milligrams in cottage cheese. They are similar in terms of calories, with Greek yoghurt containing about 179 calories per cup, and cottage cheese containing about 180 calories. However, cottage cheese can be loaded with sodium, with up to 700 milligrams of sodium per cup, while Greek yoghurt has about 83 milligrams.

When it comes to choosing between Greek yoghurt and cottage cheese, Greek yoghurt has a slight edge due to its higher calcium content, lower sodium content, and higher chance of containing probiotics. However, if you opt for flavoured Greek yoghurt, it might contain more sugar than you desire. Ultimately, both Greek yoghurt and cottage cheese are healthy, high-protein snacks, and you can choose either one based on your preferences.

Cheese is another keto-friendly dairy product. Most types of cheese are very low in carbohydrates and high in fat, making them suitable for the keto diet. For example, an ounce of cheddar cheese provides 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium. Cheese is also a source of conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition. Additionally, consuming cheese regularly may help reduce the loss of muscle mass and strength that occurs with ageing.

Eggs are a good protein option for those on the keto diet

Eggs are a great source of protein for those on the keto diet. They are low in carbs, containing less than 1 gram per egg, and high in protein, with about 6 grams per egg. This makes them ideal for keto, especially considering that the keto diet is based on eating high-fat, low-carb foods.

Eggs are also a good source of healthy fats, vitamins, and minerals. The yolk contains fat as well as nutrients such as choline, selenium, lutein, and zeaxanthin. Choline plays a role in memory regulation and mood, while selenium is an antioxidant that protects cells from free radical damage. Lutein and zeaxanthin are linked to eye health.

In addition, eggs have been shown to trigger hormones that increase feelings of fullness. This can be helpful for those on the keto diet, who may be looking for foods that can help them feel full and satisfied.

When eating eggs on the keto diet, it is important to eat whole eggs rather than just egg whites. This is because most of an egg's nutrients are found in the yolk. However, it is worth noting that egg yolks are high in cholesterol, containing almost 186 grams, which may be a concerning factor for some.

Overall, eggs are a nutritious and affordable option for those on the keto diet, offering a good source of protein, healthy fats, and other essential nutrients.

Nuts, seeds, and healthy oils are keto-approved

Nuts, Seeds, and Healthy Oils: Keto-Approved

Nuts, seeds, and oils are all keto-approved, but it's important to choose the right ones and watch your portions. Most nuts and seeds are low in net carbs and high in healthy fats, making them perfect for the keto diet. They're also packed with protein, fiber, vitamins, minerals, and antioxidants.

Nuts

When it comes to nuts, some are better for keto than others. Here are some of the best keto-friendly nuts:

• Pecans: 4 grams of total carbs per ounce (28 grams). They may also help reduce insulin levels.
• Brazil nuts: 3 grams of total carbs per ounce. An excellent source of selenium, but limit your intake to avoid selenium toxicity.
• Macadamia nuts: 4 grams of total carbs per ounce. Linked to improved cholesterol levels.
• Walnuts: 4 grams of total carbs per ounce. May benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure.
• Hazelnuts: 5 grams of total carbs per ounce. An excellent source of vitamin E, which is linked to a reduced risk of heart disease.
• Peanuts: 6 grams of total carbs per ounce. An excellent source of plant-based protein and essential amino acids.
• Almonds: 5 grams of total carbs per ounce. Linked to a reduced risk of type 2 diabetes, heart disease, and Alzheimer's.

Seeds

Seeds are also a great addition to a keto diet. Here are some keto-friendly options:

• Chia seeds: 12 grams of total carbs per ounce. Packed with healthy fiber and omega-3 fats, offering powerful anti-inflammatory properties.
• Flax seeds: 9 grams of total carbs per ounce. Studied for their potential benefits on blood pressure and heart health.
• Hemp seeds: 2 grams of total carbs per ounce. An excellent source of plant-based protein and healthy fats. Some research suggests they may help reduce blood pressure.
• Sesame seeds: 7 grams of total carbs per ounce. Packed with anti-inflammatory antioxidants.
• Sunflower seeds: 6 grams of total carbs per ounce. High in anti-inflammatory antioxidants and may offer health benefits such as antidiabetic properties.

Healthy Oils

When it comes to oils, choose natural, healthy oils that are high in monounsaturated and polyunsaturated fats. Here are some of the best keto-friendly oils:

• Sesame oil: A healthy dose of essential fatty acids with a nutty aroma and rich, smooth flavor. Medium-high smoke point.
• Avocado oil: High in monounsaturated fats, antioxidants, and vitamins A, E, and D. Incredibly high smoke point, making it ideal for various cooking styles.
• Coconut oil: High in saturated fat and similar to butter in consistency. May help speed up metabolism and induce ketosis. Has a relatively high smoke point.
• Extra virgin olive oil: Low smoke point but high in monounsaturated fats and antioxidants. Adds a rich, robust flavor to your cooking.
• Hazelnut oil: Strong in flavor and high in essential fatty acids. A delicious alternative to olive oil in keto-friendly baking.
• Walnut oil: Full of omega-3 fatty acids, monounsaturated fats, and vitamins like manganese, niacin, potassium, and zinc. Adds a rich, nutty flavor to low-heat cooking.

Protein supplements can be used to meet protein targets

Protein supplements can be a convenient way to boost your protein intake, especially if you are not able to carry around boiled eggs or tins of tuna. However, it's always best to try to meet your protein needs through your regular diet if you can.

If you are considering taking protein supplements, it's important to choose a good quality product. The supplement industry is loosely regulated, so it's worth doing your research to find a reputable company that produces quality products without unnecessary additives.

Protein supplements can be a helpful tool for meeting your protein targets, but it's important to remember that they should not replace a balanced diet. A well-rounded diet that includes a variety of protein sources, such as lean meats, fish, dairy, nuts, seeds, and plant-based proteins, is always the best way to ensure you're getting all the nutrients your body needs.

Frequently asked questions