Keto Dieters: Is This Food Keto-Friendly?

The ketogenic, or keto, diet is a high-fat, low-carb eating plan. It pushes the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. The keto diet is linked to several health benefits, including weight loss and improved blood sugar control.

The keto diet involves eating foods such as meat, seafood, eggs, dairy, nuts, fats and oils, and some vegetables. Foods to be avoided include bread, rice, pasta, fruit, corn, potatoes, beans, sweets, juice, and beer.

The keto diet is considered restrictive and may not be suitable for everyone. It can be challenging to follow and can impact your relationship with food negatively. It is also typically high in saturated fat and trans fats, which can increase the risk of cardiovascular disease.

If you're considering the keto diet, it's important to consult a healthcare professional to ensure it is safe and suitable for you.

Meat and Poultry

When it comes to meat, any type of meat fits into the keto lifestyle and can provide you with sufficient amounts of micronutrients (vitamins and minerals) and amino acids. This includes beef, pork, lamb, chicken, turkey, fish, and scallops.

The best fatty meats for keto include fatty cuts of beef and pork, which are both rich in a suite of minerals and B vitamins. Fatty cuts of meat such as pork belly, ribeyes, and chicken thighs are considered especially keto-friendly.

In addition to fatty cuts of meat, it is also recommended to include lean cuts like top sirloin, bottom round roast, pork chops (with the fat trimmed off), and skinless chicken breast. Including lean meats allows you to experiment with higher-protein keto diets while controlling your calorie intake.

When it comes to poultry, chicken is the most popular option. Chicken thighs, drumsticks, wings, and breasts are all keto-friendly. Other poultry options include turkey and duck.

It is important to note that processed meats, such as hot dogs, sausages, bacon, and ham, are generally not recommended on the keto diet as they often contain added sugars and other unhealthy ingredients.

Seafood

Salmon is a popular fatty fish option that is rich in omega-3 fatty acids, which are important for brain and heart health. It is also a great source of protein and low in carbs, making it a perfect choice for a keto diet. Salmon is versatile and can be baked, grilled, or smoked. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and absolutely no carbs.

Mackerel is another great option, packed with omega-3s and other nutrients, but with a milder flavour. It pairs well with citrus marinades and fresh herbs, and can be grilled, broiled, or pan-fried.

Tuna is a versatile, low-carb, and omega-3-rich fish that can be prepared in many ways, from raw to seared to grilled. It is also a good source of vitamin D and fatty acids.

Mahi-Mahi is a delicious white fish with a mild, sweet flavour. It is low in fat but high in protein and omega-3 fatty acids. It can be grilled, baked, or pan-fried.

Shellfish such as crab, mussels, and shrimp are also excellent keto options. Crab is a low-calorie seafood that is high in protein and low in carbs, and a good source of vitamin B12 and selenium. Mussels are also high in protein and low in carbs, and a good source of iron and vitamin B12. Shrimp is a low-calorie, high-protein, and low-carb seafood that is a good source of selenium.

Other keto-friendly seafood options include cod, flounder, scallops, and oysters.

Dairy

The main issue with dairy on keto is the carb content, specifically in the form of lactose, a natural milk sugar. Some dairy products are also loaded with added sugar, which is a big no-no on keto.

• Butter: Butter is essentially carb-free and has zero carbs and protein. Grass-fed raw butter is a great choice as it's higher in healthy fats.
• Cheese: Most hard and semi-hard cheeses are keto-friendly as they are low in lactose. Examples include Parmesan, Swiss, cheddar, gouda, brie, Monterey Jack, and mozzarella. Soft cheeses like Brie and mascarpone are also keto-friendly.
• Cream: Heavy cream or heavy whipping cream is a good source of fat on keto, with around 3 grams of carbs per 100 grams.
• Greek Yogurt: Plain Greek yogurt is a good option as it's lower in carbs and thicker than regular yogurt due to the straining process. Just make sure to choose unsweetened Greek yogurt as sweetened varieties can have high amounts of added sugar.
• Sour Cream: Sour cream has a similar carb content to Greek yogurt and can be used as a base for dips or as a topping.
• Cottage Cheese: Cottage cheese has a similar carb content to Greek yogurt and sour cream, at about 4 grams of carbs per 100 grams.

It's important to note that full-fat dairy products are generally preferred on keto. Low-fat or fat-free dairy products tend to have a higher carb content. Additionally, be mindful of your dairy tolerance, as some people may have allergies or intolerances to certain dairy products.

While dairy can be a great addition to a keto diet, it's important to consume it in moderation and always check the nutrition labels to ensure it fits within your macros.

Vegetables

So, which vegetables are good options for a keto diet? Here are some keto-approved vegetables to include in your meals:

• Spinach: Spinach is a leafy green vegetable that is extremely low in carbohydrates and calories while being rich in calcium, iron, and antioxidants.
• Kale: With less than 1 gram of carbohydrates per cup, kale is a nutrient-dense option that provides calcium, vitamin C, potassium, and magnesium.
• Asparagus: Asparagus is a versatile vegetable that can be eaten raw or cooked. It is low in carbohydrates and provides potassium, vitamin C, and fibre.
• Avocado: Although technically a fruit, avocados are high in healthy fats and fibre while being low in net carbs. They are a great source of nutrients and can be added to salads, baked goods, or simply sliced and mashed.
• Broccoli: This cruciferous vegetable is an excellent source of vitamins, minerals, and antioxidants. It is also low in carbohydrates, with 4 grams of net carbs per 100 grams.
• Cauliflower: Like broccoli, cauliflower is a versatile, low-carb vegetable that can be used as a substitute for rice, mashed potatoes, or pizza crust. It is rich in nutrients, including calcium, phosphorus, and potassium.
• Zucchini: Zucchini is a summer squash that is low in carbohydrates and rich in vitamin C, phosphorus, and potassium. It can be grilled, boiled, or baked and is a great substitute for potatoes in dishes like fries or chips.
• Bell peppers: With only 3-5 grams of net carbs per 100 grams, bell peppers are a tasty and colourful addition to any keto meal. They are rich in vitamin C and other antioxidants.
• Cucumber: Cucumbers are low in carbohydrates and a good source of vitamin K. They are a refreshing addition to salads or can be sliced and dipped in a full-fat dip.
• Tomatoes: Tomatoes are technically a fruit, but they are often treated as a vegetable in cooking. They are low in carbohydrates and provide vitamins A and C, as well as some potassium and calcium.
• Arugula: Also known as rocket, arugula has a peppery flavour and is an excellent source of calcium, vitamins A and C, and antioxidants.
• Mushrooms: Mushrooms are hearty and versatile, with only 3.26 grams of carbohydrates per serving. They are a good source of potassium, protein, and fibre, as well as B vitamins, copper, vitamin D, and selenium.

While the above vegetables are generally considered keto-friendly, it is important to remember that the specific carbohydrate content can vary depending on the type and preparation method. Additionally, the total carbohydrate intake from all food sources should be considered when following a keto diet.

Fruits

Understanding the Keto Diet

The ketogenic, or keto, diet is a restrictive, low-carb, high-fat eating plan. The aim is to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates or sugars. This is achieved by limiting carbohydrate consumption to less than 50 grams per day, with some sources recommending no more than 20 grams. The keto diet is often used for weight loss or to help manage certain health conditions such as diabetes.

Choosing Keto-Friendly Fruits

When selecting fruits for a keto diet, it's important to choose options that are low in carbohydrates and high in fiber. Some examples of keto-friendly fruits include:

• Avocados: Avocados are biologically considered a fruit and are a great source of healthy fats, fiber, and various vitamins and minerals. A whole avocado contains around 12.8 grams of carbs and 10 grams of fiber, resulting in a low net carb count.
• Tomatoes: Often used in savory dishes, tomatoes are technically a fruit and are keto-friendly. They are low in carbs and calories, and high in beneficial plant compounds.
• Lemons: Lemons are a popular citrus fruit that can be used to add flavor to drinks, meals, and desserts. They are low in carbs and a good source of vitamin C and potassium.
• Berries: Strawberries, raspberries, and blackberries are keto-friendly options. They are low in carbs, high in fiber, and packed with antioxidants and various vitamins.
• Cantaloupe: Cantaloupe is a type of melon that is relatively low in net carbs and a good source of folate, potassium, and vitamin K.
• Star fruit: Also known as carambola, star fruit is a tropical fruit that is low in carbs and a good source of vitamin C, copper, and potassium.

Not all fruits are suitable for a keto diet. Fruits that are high in carbs and should be avoided or limited on a keto diet include:

• Bananas
• Grapes
• Apples
• Pineapples
• Mangoes
• Cherries
• Oranges

Tips for Incorporating Fruits into a Keto Diet

When incorporating fruits into a keto diet, it's important to:

• Pay attention to portion sizes: Even keto-friendly fruits should be consumed in moderation to stay within your daily carb limit.
• Track net carbs: Calculate net carbs by subtracting the fiber content from the total number of carbohydrates. This will help ensure you stay within your daily carb limit while getting enough fiber.
• Avoid high-sugar fruits: Fruits that are high in sugar and carbs, such as bananas and grapes, should be avoided or limited on a keto diet.
• Be cautious with dried or processed fruits: Canned or processed fruits may contain added sugars, so it's important to check the labels.

In conclusion, while not all fruits are keto-friendly, there are several options that can be enjoyed as part of a well-planned keto diet. It's important to make informed choices, pay attention to portion sizes, and track your net carb intake to ensure you stay within your daily carbohydrate limit.

Frequently asked questions