Healthy Carb Choices For Keto Dieters

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, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into ketone bodies to use for energy. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day. This can be calculated by working out the number of net carbs in foods, which is done by subtracting the amount of fibre from the total number of carbs.

So, what are some healthy carbs to incorporate into a keto diet?

- Avocado

- Tomatoes

- Leafy greens, such as spinach

- Mushrooms

- Cauliflower

- Asparagus

- Broccoli

- Peppers

- Zucchini

- Green beans

- Kale

Avocados

A whole avocado has around 3 net grams of carbs. The recommended serving size is around one-third of a medium-sized avocado, so sticking to this recommendation will further reduce your carb intake.

• Cod with cucumber, avocado, and mango salsa salad
• Prawn, avocado, and cucumber salad
• Salmon, avocado, and cucumber salad
• Blackened roast salmon with avocado and mango salsa

Tomatoes

Net carbs are calculated by taking the total carb content of a food and deducting its fibre content. Tomatoes are also rich in fibre, which is an important component of a keto diet. Fibre aids digestion, helps control blood sugar levels, and promotes feelings of fullness.

When following a keto diet, it is best to opt for whole tomatoes and skip store-bought tomato sauces, as these can be loaded with added sugar. Sundried tomatoes should also be consumed in moderation, as they have a lower water content and therefore a higher net carb count.

Leafy greens

Spinach, kale, and collard greens are nutrient-dense and can be eaten raw or cooked. A whole cup of raw spinach, for example, contains just one gram of carbohydrates. You can enjoy spinach in salads, baked as chips, sautéed, or creamed. Research suggests that spinach may offer DNA protection and promote heart and eye health.

Kale is another excellent choice, with only slightly more carbs than spinach. It is rich in vitamins A and C and beneficial compounds like quercetin and kaempferol. Studies indicate that kale can lower blood pressure and may protect against type 2 diabetes, heart disease, and other conditions.

Other leafy greens to include in your keto diet are lettuce, arugula, escarole, bok choy, Swiss chard, and cabbage. These greens are versatile and can be used in salads, stir-fries, stews, and soups.

When preparing leafy greens, consider adding healthy fats like coconut oil, duck fat, butter, olive oil, avocado oil, or walnut oil. These fats not only enhance the flavour of your greens but also provide additional health benefits and help you stay full for longer.

So, go ahead and pile your plate high with leafy greens! They are a delicious and nutritious addition to any keto meal.

Mushrooms

One of the most unique aspects of mushrooms is their vitamin D content, especially when exposed to sunlight. This makes them a rare non-animal source of this essential vitamin. Mushrooms also contain powerful antioxidants like ergothioneine and glutathione, which can help protect the body's cells.

When it comes to keto, a strict ketogenic diet involves limiting carb intake to less than 20g per day. With their low net carb content, mushrooms can easily be incorporated into keto meals without disrupting ketosis.

• Sliced raw and mixed into a leafy green salad
• Cooked with scrambled eggs or added to an omelette
• Sautéed with olive or coconut oil, garlic, and herbs
• Added to a stir-fry with zucchini noodles, low-carb veggies, and tofu
• Boiled in water to make a mushroom broth for soups
• Stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs
• Used in a creamy mushroom soup
• Grilled and used to layer a low-carb sandwich
• Diced and used in veggie burger patties, made with riced cauliflower, garlic, onion, celery, cheese, and seasonings
• Added to soups, stews, or casseroles

Cauliflower

Low in Carbohydrates and High in Nutrients:

Versatility in Cooking:

Weight Loss and Blood Sugar Control:

The keto diet is often used for weight loss and blood sugar control, and cauliflower can be a helpful tool in achieving these goals. Its high fibre content promotes feelings of fullness and can aid in weight loss by naturally reducing calorie intake. Additionally, cauliflower's low carbohydrate content can help stabilize blood sugar levels, making it a healthy choice for those managing their blood sugar.

Heart Health:

Keto-Friendly Recipes:

• Loaded Cauliflower: Mix steamed cauliflower with butter, sour cream, chives, cheddar cheese, and bacon for a delicious and satisfying side dish.
• Cheesy Baked Keto Cauliflower: Bake cauliflower with butter, Parmesan, sharp cheddar, and a three-cheese blend for a tasty and comforting meal.
• Cauliflower Keto Casserole: Combine cauliflower with shredded cheddar cheese, cream, salt, and pepper, and bake until bubbly and golden brown.
• Roasted Cauliflower: Toss cauliflower florets with olive oil, spices, and parmesan cheese, and roast in the oven for a crispy and flavourful side dish.
• Cauliflower Rice: Pulse raw cauliflower in a food processor to create a rice-like texture, then sauté in a pan with your favourite spices and herbs.

Frequently asked questions