Keto Diet Staples: Foods To Eat And Avoid

The ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet aims to drive the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. This means that keto-friendly foods include meat, seafood, dairy, eggs, nuts, seeds, oils, and some vegetables.

When following a keto diet, it is important to be mindful of your intake of certain fruits and vegetables, as well as legumes, grains, and sugars.

Meat and Poultry

When it comes to meat, opt for fatty cuts of beef, pork, and lamb. These meats are loaded with nourishing saturated fats and monounsaturated fats, which are essential for the keto diet. For beef, choose pasture-raised, grass-fed, and regenerative farmed meat when possible, as these have a better fatty-acid composition with fewer inflammatory PUFAs. However, conventional beef is also highly nutritious and can be more flavourful due to its higher fat content. Some of the fattiest cuts of beef include ribeye, sirloin, and ground beef.

Pork is also a great option, as it is loaded with healthy fats and proteins, as well as B vitamins, choline, and selenium. When choosing pork, opt for pasture-raised pork, as this provides an excellent source of vitamin D. Some of the fattiest cuts of pork include pork belly and ribs.

Lamb is another delicious and succulent option for keto dieters. While it is leaner than beef and pork, it still meets keto nutrient goals with the addition of keto fats like ghee, butter, or tallow. Lamb chops and ground lamb are great choices.

Organ meats, such as liver, are also highly recommended on the keto diet due to their high nutrient density. They are loaded with specific vitamins, minerals, and rare amino acids that offer numerous health benefits.

When it comes to poultry, chicken and turkey are excellent choices. The darker meat is better, as it is fattier than the leaner white meat. Chicken thigh and leg (with skin on) are good options, as is chicken liver. Duck is another fatty bird that can be enjoyed on the keto diet.

In general, it is best to choose organic and grass-fed meats whenever possible, as these minimise steroid hormone and bacteria intake. Adding in healthy animal fats like ghee, butter, tallow, and lard can also help boost the fat content of your meals.

Fish and Shellfish

Other good fish options include tuna, sardines, mackerel, and anchovies, which are all high in quality protein, vitamins, and essential fatty acids. Mahi-mahi, flounder, bay scallops, and shrimp are also keto-friendly seafood choices with high protein content and minimal carbs.

Shellfish like crab, clams, oysters, lobster, and mussels are also suitable for a keto diet. However, it is important to note that while shrimp and most crabs contain no carbs, oysters and octopus do, so these should be consumed in moderation and carefully tracked to stay within the keto diet's carb range.

• Baked salmon with horseradish cream sauce and roasted Brussels sprouts
• Mediterranean roasted cod
• Keto pizza fish with cabbage salad
• Salmon with cauliflower rice and spinach dip
• Lemony butter-baked salmon with salad and tzatziki
• Walnut-crusted salmon
• Shrimp and bacon zoodle alfredo
• Keto shrimp pad Thai
• Baked butter garlic shrimp
• Garlic butter lobster tails

Dairy

Butter

Butter is an ideal source of fat on the keto diet, with zero carbs and about 11 grams of fat per tablespoon. Grass-fed butter is a better option as it is higher in omega-3 fatty acids, which are essential for your body and brain.

Hard and Soft Cheeses

Cheese is a constant feature in keto recipes as it is high in fat and free of carbohydrates. It is also rich in calcium and a good source of protein. Harder cheeses like Parmesan and semi-hard cheeses like Swiss have fewer carbs, but softer cheeses like Brie, Mascarpone, and Creme Fraiche are also keto-friendly, with less than a gram of carbs per ounce.

Cream

Cream is composed of the fatty portion of fresh milk separated during milk processing. It is very low in carbs and high in fat, making it ideal for keto. However, it should be enjoyed in moderation as it is high in saturated fat.

Unsweetened Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are high in protein and calcium. They can help decrease appetite and promote feelings of fullness. They do contain some carbs, so they should be eaten in moderation on keto.

Unsweetened Plant-Based Milk

Unsweetened varieties of soy, almond, and coconut milk are keto-friendly. However, oat milk, even when unsweetened, is too high in carbs and should be avoided.

Ghee

Ghee is clarified butter made by heating and removing the milk solids. It is totally carb-free and commonly used in Indian cooking. Like other full-fat dairy products, ghee does not appear to be harmful to health as previously thought.

When choosing dairy products for a keto diet, it is important to read labels and be mindful of the carbohydrate and sugar content. Additionally, consider your dairy tolerance, as some people may be allergic or intolerant to dairy and should avoid it altogether.

Vegetables

The best keto vegetables tend to be those that grow above ground. These include:

• Leafy greens such as spinach, kale, lettuce, arugula, and herbs like oregano and rosemary
• Broccoli, cauliflower, and cabbage
• Zucchini, cucumber, and other summer squashes
• Bell peppers and chilli peppers
• Eggplant
• Green beans
• Brussels sprouts
• Celery
• Mushrooms
• Tomatoes
• Asparagus
• Radishes

These vegetables are packed with vitamins, minerals, and antioxidants, and are low in starch and sugar.

Some root vegetables, such as jicama, rutabaga, and radishes, can be enjoyed in moderation.

Avocados, though technically a fruit, are also a great choice, as they are high in healthy fats and low in net carbs.

Nuts and Seeds

• Flax seeds are an excellent choice for improving digestive health, as they contain both soluble and insoluble fibre. They have just 0.4 grams of net carbs per ounce.
• Hemp seeds are packed with omega-3 fatty acids, which are crucial for brain, heart, and eye health. They are also a rich source of various minerals, including potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc.
• Pumpkin seeds are an excellent midday snack that provides a protein boost, with nine grams per 1/4 cup serving. They are also a great source of zinc, which is essential for immunity, protein synthesis, wound healing, DNA synthesis, and growth and development.
• Pecans are tree nuts with a buttery flavour and a creamy texture, often used in desserts. They are rich in monounsaturated fatty acids, zinc, copper, and thiamine. Studies have shown that eating pecans can help bring blood sugar down to healthy levels and improve brain function. An ounce of pecans has only 1.2 grams of net carbs.
• Brazil nuts are an excellent source of selenium, which is crucial for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. Just one nut contains over 100% of the recommended daily intake of this mineral. An ounce of Brazil nuts contains 1.2 grams of net carbs.
• Walnuts offer a host of health benefits and have more omega-3 fatty acids and antioxidant activity than other common nuts. They can help treat obesity and diabetes by improving appetite control. The net carb count for an ounce of walnuts is 2 grams.
• Chia seeds are an excellent source of soluble fibre, which supports digestion, protects against diabetes, and helps lower cholesterol levels. They are also rich in antioxidants, which provide support to the liver and heart and help fight ageing.
• Macadamia nuts are particularly rich in omega-9 fatty acids, which play a role in calming inflammation and decreasing levels of inflammatory chemicals. They also have protein and fibre, which reduce hunger and support healthy weight loss. Each ounce of macadamia nuts has 1.5 grams of net carbs.
• Almonds are one of the most popular nuts and are often the most cost-efficient. They are particularly high in the fat-soluble vitamin E, which acts as an antioxidant and protects the outer layer of cells from damage. There are 2.6 grams of net carbs in an ounce of almonds.
• Hazelnuts are particularly high in proanthocyanidins, which are potent antioxidants that protect against oxidative stress and inflammation and play a role in immune health and DNA repair. They have a naturally sweet and nutty flavour and are perfect for roasting and sprinkling on top of salads or desserts. An ounce of hazelnuts contains 5 grams of total carbs.
• Pine nuts are a tasty addition to pesto recipes and other dishes. They are rich in magnesium, iron, zinc, and vitamin K. Studies have shown that pine nuts can help lower harmful cholesterol and achieve healthier blood sugar levels. An ounce of dried pine nuts has 2.4 grams of net carbs.

While most nuts and seeds are low in net carbs, some have higher carbohydrate content and should be consumed in moderation or avoided on a keto diet. These include cashews, peanuts, pistachios, chestnuts, and sunflower seeds.

Frequently asked questions