Keto Diet Staples: Best Foods To Eat

The ketogenic (keto) diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. While on the keto diet, it is important to eat foods such as meat, fish, eggs, non-starchy vegetables, avocados, berries, nuts, seeds, oils, dairy, and dark chocolate. It is also important to limit foods with high carbohydrates, such as starchy vegetables, fruits, sugary foods, baked goods, and alcohol.

High-Fat Dairy Products

Dairy products are generally high in fat, which is a key principle of the keto diet. However, not all dairy products are suitable for a keto diet. This is because some dairy products are high in carbohydrates and sugars, which are not suitable for keto.

When following a keto diet, it is important to choose full-fat, low-carb dairy options. Dairy products that are suitable for a keto diet include:

• Butter and ghee: Butter contains only trace amounts of milk sugar, and ghee is a good alternative for those who are sensitive to dairy proteins.
• Heavy cream: A common ingredient in keto baking, heavy cream can also be used to add fat to coffee or tea.
• Spreadable cheeses: Cream cheese, mascarpone, and creme fraiche are versatile and can be used in both sweet and savoury keto dishes.
• Soft-ripened cheese: Brie and Camembert are among the lowest-carb cheeses, with around 0.5 grams of carbs per 100 grams.
• Hard (aged) cheeses: Cheddar, Swiss, Parmesan, and Provolone are all good options, with 2-4 grams of net carbs per 100 grams.
• Semi-soft cheese: Monterey Jack, Mozzarella, Feta, and Havarti are versatile and widely available, with slightly higher carb content than hard cheeses.
• Blue cheese: Roquefort, Gorgonzola, Stilton, and Blue Cheese crumbles are all flavourful options with 2-4 grams of carbs per 100 grams.
• Curd-based cheeses: Whole milk ricotta, full-fat cottage cheese, and paneer are good options, with around 3-4 grams of carbs per 100 grams.
• Sour cream: With natural probiotics and low carb content, sour cream has only about 0.3 grams of carbs per tablespoon.

When choosing dairy products for a keto diet, it is important to read labels and check the carbohydrate and sugar content. Dairy products with added sugars or high amounts of lactose should be avoided, as they can hinder ketosis. Additionally, it is recommended to choose dairy products from healthy, pasture-raised cows whenever possible.

Lean Proteins

When following a keto diet, it is important to choose lean protein sources that are low in carbohydrates. Some good options include:

• Meat, such as chicken and beef
• Fatty fish and shellfish, such as salmon and mackerel
• Eggs
• Dairy products like cheese, Greek yogurt, and cottage cheese
• Nuts and seeds, such as almonds, walnuts, and pumpkin seeds

It is recommended to aim for a protein intake of around 1.2 to 2.0 grams per kilogram of reference body weight. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits. However, the ideal protein consumption on a keto diet can vary depending on factors such as activity level, age, and health goals.

For those looking to maintain muscle mass while losing weight, a higher protein intake of around 1.8-2.5 g/kg of body weight may be beneficial. Additionally, older adults aiming to remain active and healthy may benefit from a higher protein intake of more than 20% of calories from protein.

It is important to note that overconsumption of processed meats has been linked to an increased risk of heart disease and other health issues. Therefore, it is best to prioritise healthy, whole food sources of lean protein while following a keto diet.

Non-Starchy Vegetables

Some examples of non-starchy vegetables include:

• Broccoli: Broccoli is a nutritious vegetable that is high in fibre and has only 3-6 grams of net carbs per serving. It is a versatile vegetable that can be steamed, fried, or roasted.
• Arugula: With just 2 grams of net carbs per serving, arugula is a great option for keto salads or sandwiches.
• Asparagus: Asparagus is a filling and nutritious vegetable with only 2 grams of net carbs per serving. It goes well with high-fat sauces such as hollandaise or béarnaise.
• Bell Peppers: Bell peppers are colourful and versatile, with only 3-5 grams of net carbs per serving. They can be stuffed, added to dishes, or used as a keto-friendly snack.
• Brussels Sprouts: With 3-5 grams of net carbs per serving, Brussels sprouts are a nutritious and tasty addition to any keto meal.
• Cauliflower: Cauliflower is a versatile vegetable with only 3-4 grams of net carbs per serving. It can be used as a substitute for rice or mashed potatoes and is a great option for keto-friendly dishes.
• Kale: Kale is a nutritious and flavourful vegetable with only 1-3 grams of net carbs per serving. It can be enjoyed raw in salads, baked into chips, or sautéed.
• Spinach: Spinach is extremely low in carbs, with only 1 gram of net carbs per serving. It can be added to salads, baked, sautéed, or creamed.
• Tomatoes: Tomatoes are technically a fruit, but they can be included in a keto diet. They have 3-4 grams of net carbs per serving, but their carb count is a bit higher, so consume them in moderation.
• Zucchini: Zucchini is a versatile summer squash with only 3 grams of net carbs per serving. It can be spiralized to make keto pasta or grated to make a rice alternative.
• Avocados: Avocados are technically a fruit, but they are unique among vegetables due to their high fat content. They have 6.4 grams of carbohydrates per serving and are a good source of healthy fats and fibre.

These non-starchy vegetables provide a variety of options for those following a keto diet. They can be prepared in multiple ways and are a great way to add nutrients and flavour to your meals while keeping the carb count low.

Healthy Fats

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fatty acids, as well as fibre and essential vitamins and minerals. Research suggests that avocados and avocado oil may support heart health, balance blood sugar, and promote healthy ageing. Enjoy avocados as a snack or add them to smoothies and salads. Avocado oil is also great for cooking due to its high smoke point.

Nuts and Seeds

Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fibre. A higher intake of nuts is associated with a reduced risk of heart disease and certain types of cancer, diabetes, and respiratory illnesses. Include a variety of nuts like pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts in your diet. Nut and seed butters, such as sunflower butter or almond butter, are also versatile options that can be used in spreads, dips, or added to smoothies.

Olive Oil and Olives

Olive oil and olives are frequently included in many of the world's healthiest diets. Olives are loaded with heart-healthy fats and contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions. Olive oil, especially extra virgin olive oil, can be used as a base for salad dressings, drizzled over grilled or sautéed veggies, or used as a marinade for roasted meats or fresh salads.

Coconut Oil and Coconuts

Coconuts and coconut oil are popular sources of fat on the keto diet as they provide a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. MCTs can also aid in weight loss as they are more likely to be burned as energy rather than stored as fat. Add unsweetened coconut flakes to smoothies or use full-fat coconut milk in curries or for roasting vegetables.

Fatty Fish

Fatty fish like salmon, tuna, anchovies, and sardines are great additions to the keto diet as they are rich in high-quality protein and heart-healthy omega-3 fats. Certain types of fatty fish, like salmon, also provide a good amount of vitamin D. Bake or grill fatty fish and serve it with roasted vegetables or over a salad. Canned fish can also be used in lettuce wraps or stuffed in avocado or celery sticks.

Full-Fat Dairy

Full-fat dairy products like Greek yogurt, butter, and cheese are good sources of fat and protein. Greek yogurt is also a great source of probiotics, which promote healthy digestive function. Cheese provides calcium and certain varieties like cheddar or gouda also contain probiotics. Enjoy slices of cheese with fresh veggie sticks or melted over roasted vegetables. Butter can be used for cooking or spread over keto-friendly baked goods.

Keto Fruits

Most fruits are too high in carbohydrates to be included in a keto diet. However, there are a few fruits that are suitable for the keto diet, including:

• Avocado: Half an avocado contains 6.4g of carbohydrates. It is also high in vitamins and minerals, including potassium and B vitamins.
• Berries: Strawberries, blackberries, raspberries, and blueberries are all suitable for the keto diet in small quantities. They are low in carbs and high in fibre and antioxidants.
• Tomatoes: These are slightly higher in carbs but still low enough to be considered keto-friendly.

When choosing fruits for a keto diet, it is important to consider the net carbs, which are the total carbohydrates minus the fibre. For example, a 100g serving of strawberries contains 8g of carbohydrates, but 2g of that is fibre, so the net carbs are 6g.

It is also important to limit portion sizes when including fruit in a keto diet, as even keto-friendly fruits can add up to a significant number of carbs if consumed in large quantities.

Frequently asked questions