Ketosis Superfoods: What To Eat And Why

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to induce a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. To achieve this state, the diet typically limits carbohydrates to 20-50 grams per day, which is about 5-10% of total calorie intake. This means eating lots of meat, fish, eggs, vegetables, nuts, seeds, high-fat dairy, and natural nut butters. It's important to note that the keto diet is restrictive and may not be suitable for everyone. It can be challenging to follow long-term and may have negative side effects, so it's always best to consult a healthcare professional before starting any new diet.

Characteristics of the Best Foods for Ketosis

Meat, fish, seafood, and eggs

When it comes to meat, it's best to choose higher-fat cuts as they have a higher energy density and help you stay full for longer. Examples include beef chuck eye roast, pork shoulder, lamb leg steak, and chicken thighs with the skin. Processed meats such as bacon, sausage, salami, and pepperoni are also commonly consumed on a keto diet, but it's important to look for options that are minimally processed and free from added sugars and preservatives. Organ meats, such as liver and heart, are particularly nutrient-dense and provide a good source of iron and B vitamins.

Fish and seafood are excellent sources of protein and healthy fats, especially omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for heart health. Fatty fish like salmon, mackerel, tuna, sardines, and trout are great options, while leaner fish such as cod, halibut, and flounder can also be included but may need to be paired with added fats like avocado or olive oil. Shellfish, including shrimp, crab, mussels, and clams, are also keto-friendly and provide a good source of selenium and zinc.

Eggs are a perfect food for the ketogenic diet as they are versatile and can be prepared in a variety of ways. They are an excellent source of high-quality protein and contain all the essential amino acids needed by the body. Additionally, the yolks are rich in B vitamins and choline, which are important for brain health and liver function. When purchasing eggs, look for those that are pasture-raised or omega-3 enriched as they tend to have a higher content of heart-healthy fats.

When preparing meat, fish, seafood, and eggs, it's important to use healthy cooking methods like grilling, baking, steaming, or sautéing in olive oil or avocado oil. Avoid breading or heavy marinades that may add unnecessary carbohydrates. It's also beneficial to pair these protein sources with a variety of low-carb vegetables to ensure you're getting adequate fiber and antioxidants in your ketogenic diet.

Dairy products and alternatives

Cheese

Cheese is an excellent option for keto as most varieties are very low in carbs and high in fat. Cheddar cheese, for instance, has 1 gram of carb, 6 grams of protein, and a good amount of calcium per ounce (28 grams). Soft-ripened cheeses like brie and Camembert, and hard-aged cheeses like Swiss, cheddar, and provolone are also good choices due to their low carb content. In addition, cheese contains CLA, which is linked to fat loss and improvements in body composition. Regular cheese consumption may also help reduce age-related loss of muscle mass and strength.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be consumed in moderation on keto. They have been shown to decrease appetite and promote feelings of fullness. However, flavoured low-fat yogurt is best avoided as it often contains added sugar.

Cream and Half-and-Half

Cream and half-and-half (a combination of whole milk and cream) are very low in carbs and high in fat, making them ideal for keto. They are rich in CLA, which may promote fat loss. However, it is recommended to consume these products in moderation as per the American Heart Association's 2021 dietary guidance.

Plant-Based Milk

Unsweetened soy, almond, and coconut milk are keto-friendly options. Sweetened plant-based milk should be avoided due to their high sugar content. Additionally, even unsweetened oat milk is not recommended as it is high in carbs.

Butter and Ghee

Butter and ghee (clarified butter) are good fats to include in your keto diet. They have only trace amounts of carbs and can be used for cooking or added to coffee or tea.

Vegetables

Above-ground vegetables are generally lower in carbs and are the best option for keto. These include spinach, lettuce, asparagus, avocado, cucumber, tomatoes, cauliflower, zucchini, peppers, kale, olives, cabbage, eggplant, broccoli, and more.

For example, spinach, a keto-friendly leafy green, is extremely low in carbs, with only 1 gram of net carbs per 100-gram serving. It is also a good plant-based source of calcium and iron and is rich in antioxidants. Similarly, zucchini, a versatile keto option, is rich in vitamin C and contains phosphorus and potassium. A 100-gram serving of zucchini has only 3.11 grams of carbs.

On the other hand, below-ground vegetables, or root vegetables, tend to have more carbs and are not ideal for keto. These include potatoes, sweet potatoes, carrots, parsnips, and beets. For instance, a 100-gram serving of sweetcorn has 23.5 grams of carbs, while the same serving of potatoes has 17.8 grams.

When choosing keto-friendly veggies, go for those with leaves, such as lettuce and spinach, as well as green vegetables, which tend to be lower in carbs than their colourful counterparts. For instance, green cabbage has fewer carbs than purple cabbage.

While some vegetables are too high in starch to be keto-friendly, you can easily substitute them with low-carb options. For example, you can use cauliflower to make rice or mashed potatoes, spaghetti squash as a natural alternative to spaghetti, and jicama or turnips instead of roasted potatoes or French fries.

Additionally, you can add more fat to your vegetables by seasoning them with butter or cooking them in oils like coconut oil or avocado oil. Dipping vegetables in salad dressings or sauces is another way to add fat to your keto diet.

In conclusion, a keto diet includes a variety of nutritious vegetables that are low in starch and sugar. By choosing above-ground veggies and being mindful of portion sizes, you can enjoy a diverse range of vegetables while maintaining ketosis.

Nuts, seeds, and berries

Nuts

• Pecans are tree nuts with a crunchy texture and buttery flavor. They are 72% fat while having only 1.3 g of net carbs per ounce (28 grams). Pecans are also rich in fiber, providing 11% of the daily value (DV) for this nutrient, which is important for gut and metabolic health.
• Brazil nuts are a type of tree nut grown in South America. They 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.
• Macadamia nuts are tree nuts native to Australia. They are very high in fat, with 76% of their content being the heart-healthy monounsaturated kind. Studies have linked macadamia nuts to improved cholesterol levels.
• Walnuts are a popular type of tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL (bad) cholesterol and blood pressure.
• Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, with a 1-ounce (28-gram) serving providing 28% of the Reference Daily Intake (RDI). Vitamin E has been linked to a reduced risk of heart disease.
• Almonds are versatile, protein-rich, and fiber-rich keto nuts that are naturally sweet and easy to find. They are referred to as nutritional powerhouses, providing essential nutrients such as vitamin E, riboflavin, magnesium, phosphorus, and manganese.

Seeds

• Chia seeds are tiny, firm seeds that are packed with healthy fiber and omega-3 fats. With about 60% of their fat content consisting of omega-3 fats, they are an excellent plant-based source of these essential fats, offering powerful anti-inflammatory properties.
• Flax seeds are full of fiber and omega-3 fats. These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health. Flax seeds can be bought whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes.
• Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They 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.
• Sesame seeds are a popular ingredient used worldwide, often as a topping for baked goods. They are low in carbs and high in fat, making them a good choice for ketogenic diets. Sesame seeds are packed with anti-inflammatory antioxidants called lignans, which have been associated with decreased inflammation and a reduced risk of heart disease and certain cancers.
• Sunflower seeds are a popular, high-fat snack that can be an excellent addition to a keto diet. They are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids, and have been found to have antidiabetic and anti-inflammatory properties in animal studies.

Berries

While most fruits are too high in carbs for a ketogenic diet, berries are an exception. Berries, especially raspberries and strawberries, are low in carbs and high in fiber. Blackberries and blueberries are also keto-friendly but may not fit into strict keto diets. These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease.

Oils and condiments

Oils

The best oils for a keto diet are natural, plant-based oils with a high smoke point, which is the temperature at which an oil begins to smoke. Oils with a high smoke point are better for high-heat cooking methods such as frying.

Extra virgin olive oil is widely considered one of the healthiest oils available and is an excellent choice for keto. Avocado oil is another good option as it has a high smoke point and a rich, nutty flavour. Coconut oil is also a good choice but has a lower smoke point, so it's better for baking and low-heat cooking.

Animal fats such as butter and ghee are also suitable for keto cooking. Butter has a rich flavour but burns easily, whereas ghee is clarified butter with the milk proteins removed, so it's a better option for those sensitive to dairy.

Condiments

When it comes to condiments, it's important to check the labels as many contain added sugars and carbs. Mustard is a good keto-friendly option, whereas ketchup often contains a lot of sugar. Mayonnaise is also a popular keto condiment, but again, check the label as some brands may contain added sugars or vegetable oils.

Other keto-friendly condiments include hot sauce, salsa, guacamole, and apple cider vinegar. Sour cream is also allowed on a keto diet, and you can even make your own keto-friendly dips such as hummus and French onion dip.

When choosing condiments, opt for those with less than 5 grams of carbs per 100 grams.

Frequently asked questions