Keto Diet: What Foods Should You Keep Eating?

The keto diet is a low-carb, high-fat eating plan that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet restricts the consumption of many fruits due to their high carbohydrate content, some fruits can be enjoyed in moderation as part of a healthy low-carb diet. These include avocados, lemons, tomatoes, berries, and kiwis.

When following a keto diet, it is important to monitor your net carb intake, which is calculated by subtracting the grams of fibre from the total grams of carbohydrates. While fruits typically contain high amounts of carbohydrates, they are also rich in fibre, which does not impact blood sugar levels in the same way.

- Avocados: 0.9 grams net carbs per serving (50g or 1/3 of a whole avocado)

- Lemons: 4.2 grams net carbs per fruit (65g or one small lemon)

- Limes: 4 grams net carbs per fruit (65g)

- Tomatoes: 5.1 grams net carbs per cup (180g)

- Blackberries: 6.4 grams net carbs per cup (150g)

- Raspberries: 6.7 grams net carbs per cup (123g)

- Strawberries: 8.7 grams net carbs per cup (150g)

- Watermelon: 11.1 grams net carbs per cup (155g)

- Cantaloupe: 11.4 grams net carbs per cup (155g)

- Peaches: 13 grams net carbs per fruit (150g)

Bacon: Yes, but in moderation

Bacon is a keto-friendly food, but it should be consumed in moderation.

Bacon is a great source of protein and fat, which are essential on the keto diet. Protein helps build and repair tissues, while fat provides energy and keeps you feeling full. Bacon is also a good source of vitamins and minerals, such as vitamin A, vitamin B12, iron, and zinc, which are important for overall health.

In addition, bacon has a relatively low number of carbohydrates. A single 3-piece slice of bacon contains only 0.6 grams of carbs but provides 12 grams of protein. This means that eating bacon in moderation won't affect your keto diet too much.

However, it's important to choose high-quality bacon that is free of nitrates and other unhealthy additives. Uncured bacon is a good option, as it relies on natural ingredients such as cultured celery powder and sea salt for flavor and color.

Bacon can be incorporated into various dishes on the keto diet, including breakfast, lunch, dinner, and snacks. It pairs well with other ingredients and can be cooked in many different ways.

While bacon is a tasty and convenient option for those on the keto diet, it's important to remember that moderation is key. Too much bacon can lead to an excessive intake of sodium and fat, which may have negative health effects. Therefore, it's recommended to consume bacon in moderation as part of a balanced keto diet that includes a variety of other nutritious foods.

Bread: Only if it's keto-friendly

When starting a keto diet, you might be wondering if you have to give up bread. The answer is: it depends. Bread is typically high in carbohydrates, which can kick you out of ketosis. However, there are keto-friendly bread options available that can help you stay on track with your diet.

According to Prof Grant Schofield, for a low-carb diet, you need to eat less than 120-130 grams of carbs in a day, and for a ketogenic diet, you need to eat less than 50 grams. A single slice of bread might contain around 20 grams of carbohydrates, so it is important to limit your bread intake or choose keto-friendly options.

Keto bread is typically made with low-carb ingredients such as almond flour, coconut flour, psyllium husk, cream cheese, and eggs. These ingredients provide a similar texture to traditional bread while keeping the carb count low.

When choosing a keto bread, it is important to read the nutrition label carefully. Assess the net carbs, fat content, and protein content to ensure it fits within your keto diet plan. Some keto breads may be high in saturated fat, which is correlated with heart disease, so choose options with lower saturated fat content.

You can also make your own keto bread at home using flour substitutes like almond flour and coconut flour, as well as eggs and butter for texture, binding, and fat content. There are many keto bread recipes available online, including a simple almond flour keto bread that only takes an hour to make.

Some store-bought bread options claim to be keto-friendly, but it is important to read the ingredients and do your research to determine if they truly fit within your keto diet. These options can also be more expensive, so it may be more cost-effective to make your own keto bread at home.

In conclusion, while traditional bread is typically not keto-friendly, there are keto-friendly bread options available that can help you stay on track with your diet. Whether you choose to make your own keto bread or purchase store-bought options, be sure to carefully assess the nutritional content to ensure it fits within your keto diet plan.

Eggs: Yes, they're a great source of protein

Eggs are a great source of protein and are an excellent choice for keto. They are nutrient-dense, affordable, and versatile, making them a staple in the keto community.

A large egg contains approximately 6 grams of protein, less than 1 gram of carbohydrates, and 5 grams of fat, making it ideal for the keto diet. The macronutrient profile of eggs is well-suited to the keto diet, with a roughly even amount of grams of protein and fat and minimal carbohydrates.

In addition to their nutritional benefits, eggs are also incredibly satiating, keeping you full for longer periods, which is perfect for managing hunger on a keto diet. They are also a good source of vitamins and minerals, including vitamins A, B, D, E, and K, as well as calcium, zinc, and phosphorus.

When incorporating eggs into your keto diet, it is important to consider your overall macronutrient goals, individual health needs, and personal preferences. While there is no one-size-fits-all answer, sticking to about 2-3 eggs per day is generally recommended to ensure a varied diet and adequate nutrient intake from other keto-approved foods.

However, it is worth noting that excessive egg consumption may lead to elevated cholesterol levels for some individuals. If you have specific health concerns or a pre-existing condition that requires cholesterol monitoring, it is important to consult with a healthcare professional or dietitian to determine the appropriate egg intake for your specific needs.

Fruit: Only low-carb options, like avocados and strawberries

Avocados, strawberries, and other low-carb fruits can be enjoyed as part of a keto diet.

Avocados are often used in savoury dishes, but they are actually a fruit. They are well-known for their healthy fat content, but they are also keto-friendly as they are low in carbohydrates. A 100-gram serving of avocado contains around 8.5 grams of carbohydrates, 6.7 grams of fibre, and 14.7 grams of fat. Avocados are also a good source of vitamin C, vitamin K, potassium, and folate.

Strawberries are another low-carb fruit that can be enjoyed as part of a keto diet. A cup of halved strawberries (around 152 grams) contains about 11.7 grams of carbohydrates and 3 grams of fibre. They are also a good source of antioxidants, including vitamin C and lycopene, as well as manganese, calcium, and folate.

In addition to avocados and strawberries, other low-carb fruits that can be included in a keto diet are lemons, tomatoes, raspberries, blackberries, and blueberries. It is important to note that while these fruits are keto-friendly, they should still be consumed in moderation as part of a balanced keto diet.

When following a keto diet, it is recommended to limit total carbohydrate intake to under 50 grams per day, and some people may restrict their intake even further to 20 grams per day. This low-carbohydrate intake is designed to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates.

Nuts: Yes, but only certain kinds, like pecans and macadamia nuts

Nuts are a great source of healthy fats, vitamins, minerals, antioxidants, and plant-based protein. They're a fantastic choice for snacking and can be used in several ways, including as a garnish for dishes and in low-carb recipes.

However, not all nuts are created equal when it comes to keto-friendliness. While some nuts are keto-friendly, others are high in carbs and should be avoided or consumed in moderation.

Here's a detailed guide to help you understand which nuts to keep and how to incorporate them into your keto diet:

Macadamia Nuts:

Macadamia nuts are one of the most keto-friendly options. They have high fat content and minimal carbs, making them an excellent choice to satisfy your cravings while staying within your carb limit. A typical serving size of macadamia nuts is about a quarter of a cup, which contains around four grams of carbs. They are also incredibly high in healthy monounsaturated fats, which can help lower the risk of heart disease and type 2 diabetes.

Pecans:

Pecans are another excellent choice for keto dieters. They have a high-fat content and a low-carb profile, with a 5:1 ratio of fat to carbs. This makes them highly favorable for maintaining ketosis. A one-ounce serving of pecans, which is about 19-20 halves, contains less than four grams of carbs.

Pecans are also a good source of fiber and healthy unsaturated fats. The fiber in pecans helps stabilize blood sugar levels and promotes weight loss by contributing to satiety.

Other Nuts to Consider:

While macadamia and pecan nuts are ideal for keto, other nuts can be enjoyed in moderation. These include:

• Walnuts: Walnuts are good for your heart and your ketosis. A quarter of a cup of walnuts contains about four grams of carbs. They are also rich in omega-3 fatty acids and have been linked to improved brain health and reduced risk of Type 2 diabetes and heart disease.
• Hazelnuts: Hazelnuts are a great choice due to their low net carb content. They are also a rich source of monounsaturated fatty acids, which are beneficial for heart health. A typical serving size is about 12-20 hazelnuts, or an ounce, containing around 6-6.5 grams of carbs.
• Pine Nuts: Pine nuts are versatile and have a unique, earthy flavor. They are low in carbs and high in fat, making them keto-friendly. An ounce of pine nuts contains about four grams of carbs. However, they should be consumed in moderation as they also contain about one gram of sugar.
• Peanuts: You can include a decent amount of peanuts in your keto diet without compromising ketosis. Thirty-three peanuts will give you about six grams of carbs.

Nuts to Avoid:

Some nuts are high in carbs and should be avoided or minimized on a keto diet. These include:

• Cashews: Cashews are delicious and nutritious, but they are not the best option for keto due to their high-carb content. An ounce of cashews contains about 8-9 grams of net carbs, which is too high to maintain ketosis.
• Pistachios: Pistachios are significantly higher in carbs and lower in fats than other nuts, so they are not the most keto-friendly option. An ounce of pistachios contains about 5.8 grams of net carbs.

Tips for Including Nuts in Your Keto Diet:

When including nuts in your keto diet, here are some tips to keep in mind:

• Practice portion control: Stick to recommended serving sizes and practice moderation to avoid exceeding your daily carb allowance. A handful of nuts (about an ounce) is usually a good starting point.
• Choose the right types: Opt for nuts with higher fat content and lower carbs, such as macadamias, pecans, and Brazil nuts.
• Avoid flavored nuts: Stay away from nuts treated with sugar and other glazes, such as honey-roasted or sweetened varieties. Choose natural or dry-roasted nuts instead.
• Be mindful of snacking: Avoid mindless munching and instead, portion out your nuts into small containers or bags to prevent overeating.

In conclusion, while nuts are a valuable part of a keto diet, it's important to choose the right types and practice portion control to maintain ketosis and support your health goals.

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