Keto Diet Staples: Common Ingredients In Keto Recipes

The keto diet is a low-carb, high-fat way of eating, with a focus on whole foods. The most common ingredients used in keto recipes include meat, eggs, and low-carb vegetables. Meat and poultry are considered staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals.

Other common animal proteins include fish and shellfish, which are also keto-friendly as they are carb-free and rich in B vitamins, potassium, and selenium.

Healthy fats are another important component of the keto diet. These include olive oil, butter, ghee, avocado oil, and coconut oil.

Low-carb vegetables are also a key part of the keto diet. Green leafy vegetables, such as spinach, kale, and collard greens, are popular choices as they are extremely low in carbs and rich in vitamins, minerals, and antioxidants.

Other low-carb vegetables include cauliflower, broccoli, cabbage, and zucchini, which can be used as substitutes for high-carb foods.

Dairy products such as cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are also commonly used in keto recipes.

Some keto-friendly sweet treats can be made using sugar substitutes and flours such as almond and coconut flour.

Fats and Oils

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs). They also provide fibre and essential vitamins and minerals. Avocado oil has a high smoke point, making it ideal for stir-frying and searing. It adds a rich, nutty flavour to dishes.

Olive Oil

Olive oil is widely considered one of the healthiest oils and is a staple of the heart-healthy Mediterranean diet. Extra virgin olive oil is the least processed and highest-quality option. It's perfect for light sautéing, dressings, and drizzling over cooked meats or vegetables.

Coconut Oil

Coconut oil is a unique plant-based oil with a high saturated fat content. It has a relatively low smoke point, making it better suited for baking and low-heat cooking. One drawback is that it imparts a coconut taste to dishes. Refined coconut oil has a higher smoke point but is more processed.

Nuts and Nut Butter

Nuts and nut butters are great sources of unsaturated fats, plant-based protein, and fibre. Examples include pistachios, walnuts, almonds, and pecans. Just be mindful of the carb content and choose nut butters without added sugar.

Seeds

Chia seeds and flax seeds are excellent sources of omega-3 fatty acids and fibre. They can be added to smoothies, sprinkled on salads or soups, or used in baking.

Fatty Fish

Fatty fish like salmon, tuna, anchovies, and sardines are rich in high-quality protein and heart-healthy omega-3 fats. They are a great addition to a keto diet, providing various health benefits.

Butter

Butter is a solid fat that is carb-free and mostly composed of fat. While it was once considered unhealthy, current research suggests a small or neutral association between butter intake and heart disease risk. It adds a rich flavour to dishes but burns quickly, so it's not suitable for high-heat cooking.

Ghee

Ghee is clarified butter commonly used in Indian cooking. The milk proteins are removed, making it a good option for those sensitive to dairy. Ghee has a higher smoke point than butter, so it's more suitable for high-heat cooking.

Animal Fats

Animal fats like lard and tallow are suitable for keto cooking. They impart a unique, meaty flavour to dishes and are stable when heated, making them great for high-heat cooking, roasting, and frying. However, they are high in saturated fat, so moderation is key.

Full-Fat Dairy

Full-fat Greek yoghurt, cheese, and cream can be part of a keto diet, providing protein and calcium. However, dairy products like milk can be high in net carbohydrates, so moderation is important.

Nuts and Seeds

When choosing nuts and seeds for a keto diet, it is important to consider their net carb count. Net carbs are calculated by subtracting the food's fibre content from its total carbs. The best keto nuts and seeds are those with minimal net carbs.

• Flax seeds are rich in protein, copper, and omega-3 fatty acids. They have a net carb count of 0.4 grams per ounce.
• Hemp seeds are packed with omega-3 fatty acids and a variety of minerals, including potassium, sodium, and magnesium. An ounce of hemp seeds has 1.3 grams of net carbs.
• Brazil nuts are an excellent source of selenium, which is crucial for thyroid health, reproduction, and protection against oxidative stress. A single Brazil nut provides more than 100% of the recommended daily intake of selenium. An ounce of Brazil nuts has 1.2 grams of net carbs.
• Pecans are tree nuts with a buttery flavour and are often used in desserts. They are rich in monounsaturated fatty acids, zinc, copper, and thiamine. An ounce of pecans has 1.2 grams of net carbs.
• Macadamia nuts are particularly rich in omega-9 fatty acids and have been linked to improved cholesterol levels. Each ounce of macadamia nuts has 1.5 grams of net carbs.
• Chia seeds are a great source of soluble fibre and antioxidants. They can help support digestion, protect against diabetes, and lower cholesterol levels. An ounce of chia seeds has 2.2 grams of net carbs.
• Walnuts have more antioxidant activity than other common nuts and are rich in omega-3 fatty acids. They have been shown to help treat obesity and diabetes by improving appetite control. The net carb count for an ounce of walnuts is 2 grams.
• Almonds are one of the most popular nuts and are high in the fat-soluble vitamin, vitamin E. They have been linked to improved blood sugar control and healthy blood pressure levels. There are 2.6 grams of net carbs in an ounce of almonds.

It is important to note that while nuts and seeds are generally healthy, some have higher carb counts and should be consumed in moderation on a keto diet. These include cashews, peanuts, pistachios, and chestnuts.

Dairy and Dairy Alternatives

Dairy products are a staple of the keto diet, but not all dairy is created equal when it comes to keeping carb counts low. While cheese is encouraged on the keto diet as it's pretty low-carb and high-fat, milk is higher in carbs and lower in fat.

Dairy milk contains too many net carbs to be considered keto-friendly. Even a cup of whole milk, which has the highest fat content of dairy milk options, will provide 11-12 grams of net carbs. This is almost half of the recommended daily net carb intake of 25 grams. Other types of dairy milk, such as skim and low-fat milk, have an even lower fat content with the same amount of carbs, making them even less suitable for a keto diet.

However, there are some dairy products that are suitable for keto. These include:

• Cheese
• Butter
• Cream
• Greek yoghurt
• Half-and-half

Cheese, butter, and cream can all be enjoyed as part of a keto diet. Greek yoghurt is also suitable, although it does contain some carbs, so it should be eaten in moderation. Half-and-half, a combination of milk and cream, is also suitable, although it should be consumed in moderation as it still contains some carbs.

When it comes to milk, there are plenty of keto-friendly alternatives to dairy. These include:

• Macadamia milk
• Hemp milk
• Soy milk
• Almond milk
• Flax milk
• Coconut milk
• Pea milk
• Cashew milk

When choosing a milk alternative, it's important to opt for an unsweetened variety, as sweetened options tend to be high in sugar and carbs. Additionally, oat milk should be avoided, even in its unsweetened form, as it is too high in carbs to be considered keto-friendly.

Meat and Poultry

When selecting meat for the keto diet, it is best to opt for fatty cuts of meat, such as beef, pork, lamb, and fish. These meats are loaded with nourishing saturated fats and monounsaturated fats, which provide the body with the ideal ratio of fat to protein.

Beef, in particular, is a nutrient powerhouse, providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine, which offer anti-aging, anti-cancer, and vitality-boosting benefits. Grass-fed beef is especially recommended, as it offers a better fatty acid composition with fewer inflammatory PUFAs.

Pork is another good option, as it is loaded with healthy fats and proteins, as well as energizing B vitamins and micronutrients like choline and selenium. However, it is important to note that pigs cannot transform inflammatory omega-6 fats in their feed into anti-inflammatory omega-3 fats, like ruminant animals can.

Lamb, while leaner than beef and pork, is still a good source of fat and protein and offers red meat-specific nutrients like taurine and creatine.

Organ meats, such as liver, are also highly recommended on the keto diet as they are the most nutrient-dense foods on the planet. They are loaded with specific profiles of vitamins, minerals, and rare amino acids that offer numerous health benefits.

In addition to these animal sources, poultry is also a good option for the keto diet. Chicken, in particular, is a good source of protein and B vitamins. To make poultry more keto-friendly, it is recommended to choose cuts with the skin on or to add additional fats like butter, ghee, lard, or tallow.

Overall, meat and poultry are essential components of the keto diet, providing the body with essential nutrients while helping to maintain the ideal ratio of fat to protein.

Fruits and Vegetables

Fruits

Although fruits are often considered off-limits on the ketogenic diet, plenty of low-carb fruits can be incorporated into meals. Avocados, for instance, are the most keto-friendly fruit. They are rich in heart-healthy fats and contain only 1.8g net carbs per 1/2 avocado serving.

Blackberries are also keto-friendly and easy to portion control. A 1/2 cup serving of blackberries has 3.1g net carbs.

Blueberries are another good option for keto if you watch your portions. They are higher in carbs than most keto fruit options, but they are great for adding a burst of natural sweetness to keto desserts and other baked goods. A 1/2 cup serving of blueberries has 8.9g net carbs.

Coconuts are another great choice as they are loaded with healthy fats and fiber. A 1/2 cup serving of raw coconut flesh has 2.5g net carbs, while the same serving size of coconut flour has 2g net carbs.

Cranberries are also a keto-friendly fruit. While processed cranberry products often contain lots of added sugar, raw cranberries have 4.6g net carbs per 1/2 cup serving.

Lemons are a popular citrus fruit used to flavour drinks, meals, and desserts. They are a great addition to the ketogenic diet, with approximately 5.5g of carbs and 1.5g of dietary fiber in each fruit.

Olives have a similar fat and fiber content to avocados, but in a much smaller package. A 1/2 cup serving of olives has 2.2g net carbs.

Raspberries have more fiber than any other keto fruit. A 1/2 cup serving of raspberries has 3.3g net carbs.

Strawberries are nutritious, delicious, and brimming with health benefits. They are low in carbs and high in fiber, with just 8.5 net carbs per 1-cup serving.

Tomatoes are another keto-friendly fruit. They are a good source of vitamin C and contain some phosphorus, potassium, and calcium. A 1-cup serving of tomatoes has 4.8g net carbs.

Other keto-friendly fruits include:

• Cantaloupe
• Star fruit
• Watermelon
• Peaches
• Limes

Vegetables

Vegetables form a large part of a ketogenic, or keto, diet. Some healthy options include:

• Celery
• Tomatoes
• Spinach
• Mushrooms
• Lettuce
• Asparagus
• Zucchini
• Kale
• Cucumber
• Peppers
• Broccoli
• Cabbage
• Cauliflower
• Eggplant
• Brussels sprouts

Vegetables to avoid on the keto diet include starchy vegetables like corn and potatoes, as well as sweet potatoes, parsnips, and green peas.

Frequently asked questions