The Ultimate Keto Foods List: What To Eat And Avoid

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. There are many foods that can be eaten on the keto diet, but it can be challenging to know which foods to eat. Here is a list of keto-approved foods to get you started:

- Meat: All meat is keto-friendly, but fattier cuts like pork belly, chicken thighs, and high-fat ground beef are often favoured.

- Fish and shellfish: Salmon, sardines, mackerel, and other fatty fish are rich in omega-3 fats and are carb-free.

- Eggs: A great source of protein, with less than 1 gram of carbs per large egg.

- Dairy: Cheese, cream, butter, and yoghurt are all keto-friendly, providing calcium and healthy fats.

- Nuts and seeds: Walnuts, almonds, pecans, and macadamia nuts are just a few examples of nuts that are high in fat, protein, and taste.

- Healthy oils: Olive oil, coconut oil, and avocado oil are great choices for cooking and dressing salads.

- Non-starchy vegetables: Leafy greens like spinach and kale, as well as summer squash, zucchini, and cauliflower are keto-friendly and packed with nutrients.

- Low-carb fruits: Strawberries, blackberries, raspberries, and acai berries can be enjoyed in moderation on the keto diet.

- Beverages: Unsweetened coffee, tea, and sparkling water are good choices, and alcohol like tequila is allowed in moderation.

Keto-friendly vegetables

Vegetables are a foundation of the keto diet. However, not all vegetables are low in carbs, so keto-friendly options should be chosen carefully. The best keto vegetables tend to be those that grow above ground, as root vegetables are generally high in starch.

• Green leafy vegetables, such as spinach, kale, and collard greens, are packed with vitamin K and iron.
• Salad greens, including lettuce, baby spinach, arugula, escarole, and frisee, add bulk to meals without increasing the carb count.
• Cooking greens, such as bok choy, mustard greens, Swiss chard, and cabbage, are rich in vitamins and minerals.
• Herbs like oregano, rosemary, thyme, sage, mint, dill, parsley, cilantro, basil, rosemary, and lemongrass add flavour with almost no carbs.
• Peppers, including bell peppers, jalapeños, and poblano peppers, are technically fruits but are treated like vegetables in cooking. They are a good source of vitamin C.
• Summer squashes, such as zucchini and yellow squash, are versatile and low in carbs. Zucchini noodles are a popular keto-friendly substitute for pasta.
• Avocados and olives are high in healthy fats and low in net carbs. They also contain fibre.
• Other non-starchy vegetables suitable for keto include celery, mushrooms, romaine lettuce, radishes, cucumbers, spinach, arugula, asparagus, tomatoes, kale, cauliflower, eggplant, broccoli, cabbage, and green beans.

Some vegetables that should be avoided or limited on keto include starchy root vegetables like potatoes, sweet potatoes, carrots, and beets, as well as winter squashes such as butternut squash and acorn squash, and onions in large amounts.

Keto-friendly fruits

While fruits are known to be high in carbs, there are still plenty of keto-friendly fruits to enjoy as part of a ketogenic diet.

The key to knowing whether a fruit is keto-friendly is to understand its carbohydrate content. The keto diet is a restrictive eating plan that focuses on extremely low carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day, with some sources suggesting no more than 20 grams.

• Avocados: Half of a medium avocado contains about 6 grams of total carbohydrates. They are also high in monounsaturated fat and potassium.
• Blackberries: Half a cup of blackberries contains 3 grams of net carbs and nearly 8 grams of fiber. They are also a good source of vitamin C and vitamin K.
• Raspberries: About 19 raspberries contain 2.6 grams of carbs and 1.4 grams of fiber. They are considered one of the healthiest fruits due to their high antioxidant content.
• Strawberries: One cup of halved strawberries contains around 11.7 grams of carbs and 3 grams of fiber. They are also a good source of vitamin C, lycopene, manganese, calcium, and folate.
• Tomatoes: One medium tomato provides 4.78 grams of carbs and 1.48 grams of fiber. They are a good source of lycopene, beta carotene, vitamin C, potassium, and folate.
• Lemons: One lemon contains 6 grams of carbs and 1.8 grams of fiber. They are an excellent source of vitamin C and are considered a low-glycemic food, making them suitable for people with diabetes.
• Star fruit: One cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, and magnesium.
• Cantaloupe melon: One cup of diced cantaloupe has 12.7 grams of carbs and 1.4 grams of fiber. It is a good source of vitamin C, vitamin A, and beta carotene.
• Watermelon: One cup of diced watermelon contains 11.5 grams of net carbs and 0.6 grams of fiber. It is hydrating and provides an array of vitamins and minerals, including vitamin C, lycopene, potassium, and copper.
• Peaches: One medium peach contains about 15 grams of carbs and 2.25 grams of fiber. They are a good source of vitamins A and C, as well as boron, which contributes to bone health.

It is important to note that while these fruits are generally considered keto-friendly, portion size is crucial. Even low-carb fruits should be consumed in moderation to stay within the strict carbohydrate limits of the keto diet.

Keto-friendly proteins

Protein is one of the three macronutrients found in food, and it's important to get enough of it when following a keto diet. Animal proteins are considered "complete proteins" because they contain all nine essential amino acids, but plant proteins can also be a good source of protein on a keto diet. Here are some keto-friendly protein options:

Animal Proteins

• Fish and shellfish: Salmon, sardines, mackerel, and other fatty fish are not only carb-free but also rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been linked to improved insulin sensitivity and brain health.
• Meat and poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which can help preserve muscle mass on a low-carb diet.
• Eggs: A large egg contains less than 1 gram of carbs and about 6 grams of protein. They can help increase feelings of fullness and are a good source of antioxidants that protect eye health.

Plant Proteins

• Tofu and soy-based products: These can be good plant-based sources of protein on a keto diet, but be sure to choose options that are low in carbs.
• Nuts and seeds: Most nuts and seeds are low in net carbs and high in fat, protein, and fibre. Some good options include walnuts, almonds, peanuts, and pumpkin seeds. However, be cautious with your nut intake as they can be high in calories and carbs.

Remember that the amount of protein you need on a keto diet may vary depending on your individual needs and activity level. It's always best to consult with a healthcare professional or registered dietitian to determine the right amount of protein for you.

Dairy and dairy substitutes

Dairy

Dairy foods are anything that contains or is made from milk. This includes milk, yoghurt, cheese, cream, and butter.

As a general rule, the harder the cheese, the lower the lactose content, and the more keto-friendly it is. Soft cheeses such as cream cheese, mascarpone, and brie are keto-friendly but should be consumed in moderation. Harder cheeses such as parmesan, cheddar, and gouda are very low in carbs and can be consumed more liberally.

Other keto-friendly dairy products include:

• Butter and ghee (ghee is clarified butter commonly used in Indian cooking)
• Heavy cream or heavy whipping cream
• Half-and-half (half milk and half cream)
• Spreadable cheeses such as cream cheese, mascarpone, and creme fraiche
• Soft-ripened cheese such as brie and camembert
• Hard (aged) cheeses such as cheddar, swiss, parmesan, and provolone
• Semi-soft cheese such as mozzarella, monterey jack, feta, and havarti
• Blue cheese such as roquefort, gorgonzola, and stilton
• Curd-based cheeses such as whole milk ricotta, full-fat cottage cheese, and paneer
• Sour cream

Dairy Substitutes

Dairy-free, vegan milk substitutes are also an option for those who are lactose intolerant or looking to limit their consumption of animal products. The best alternatives are either high-fat dairy products or unsweetened plant-based milk made from nuts, seeds, peas, and/or soy.

Dairy-free, vegan milk substitutes include:

• Unsweetened coconut milk
• Unsweetened nut milk (almond, cashew, walnut, macadamia, hazelnut)
• Unsweetened seed milk (flax milk and hemp milk)
• Unsweetened soy milk
• Unsweetened pea protein milk

It is important to note that not all plant-based milk is keto-friendly. For example, oat milk, even when unsweetened, is too high in carbs to be considered keto-friendly.

When choosing dairy substitutes, it is crucial to check the nutrition label to ensure the product is low in net carbs and does not contain added sugars or other unhealthy ingredients.

Nuts and seeds

When following a keto diet, it's important to be mindful of your carbohydrate intake. Net carbs are calculated by subtracting the food's fibre content from its total carbs. While nuts and seeds are generally low in net carbs, some have higher carbohydrate counts than others.

• Walnuts are a popular tree nut grown and eaten worldwide. They are high in fat and may benefit heart health by reducing risk factors such as high LDL (bad) cholesterol and blood pressure.
• Pecans are tree nuts with an excellent nutrient profile for keto. They are high in fat and may help reduce insulin levels, which is ideal for weight loss.
• Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. Just one Brazil nut provides more than 100% of your daily selenium needs.
• Chia seeds are tiny seeds packed with healthy fibre and omega-3 fats. They have powerful anti-inflammatory properties and can help reduce weight and waist circumference.
• Macadamia nuts are tree nuts native to Australia and are very high in fat, making them perfect for the keto diet. They have been linked to improved cholesterol levels.
• Flax seeds are full of fibre and omega-3 fats, which may benefit blood pressure and heart health. They can be added to keto-friendly baked goods, soups, smoothies, and protein shakes.
• Hemp seeds are an excellent source of plant-based protein and healthy fats. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure.
• Almonds are versatile keto diet staples and are particularly high in the fat-soluble vitamin, vitamin E, which acts as an antioxidant and protects the outer layer of cells.
• Hazelnuts have a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease.
• Pine nuts are versatile and have a unique, earthy flavour. They are low in carbs and high in fat and contain pinolenic acid, which may decrease hunger by regulating hormones that affect appetite.
• Pumpkin seeds are a great source of protein and zinc, an essential mineral involved in immunity, protein synthesis, wound healing, and growth and development.

Some nuts and seeds with higher net carb counts that should be consumed in moderation or avoided if you are sensitive to carbohydrates include cashews, peanuts, pistachios, chestnuts, and sunflower seeds.

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