Keto Diet Staples: Top 10 Foods To Try

The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to aid weight loss and benefit certain conditions such as diabetes, epilepsy and Alzheimer's disease. The diet works by getting your body to change the fuel it uses for energy, moving from carbohydrates to fat. Here are ten foods that are suitable on a keto diet:

- Salmon and other oily fish such as sardines, mackerel and anchovies, which are very high in omega-3

- Cheese, which is naturally high in fat and low in carbohydrates

- Avocados, which are a good source of potassium, calcium, magnesium and B vitamins

- Eggs, which are very low in carbohydrates and a good source of protein

- Chicken and other animal proteins, which contain high levels of protein and zero carbohydrates

- Coconut oil, which is 100% fat and can be used to replace most cooking oils

- Olive oil, which is high in oleic acid and can be easily drizzled over meals or used in salad dressings

- Nuts and seeds, which are naturally high in fat and protein and low in carbohydrates

- Berries, which are lower in carbohydrates than other fruits and high in fibre

- Butter and cream, which are rich in conjugated linoleic acid and can be easily added to an everyday keto diet

Animal proteins

Chicken is an easy addition to a keto diet. 100g, or just under half a chicken breast, contains 29g of protein and 3g of fat.

When it comes to red meat, it is best to opt for 100% grass-fed pasture-raised meat. Meat from animals that are raised in this way has been found to have healthier ratios of omega 3 to omega 6 fats and contain more antioxidants than 100% grain-fed animals.

Fish and shellfish are also very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity. Frequent fish intake is linked to improved brain health and a decreased risk of disease.

However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range.

Eggs are another extremely healthy source of animal protein. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which protect eye health.

Dairy and dairy alternatives

Plain Greek yoghurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.

Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto. They are rich in conjugated linoleic acid, which may promote fat loss. However, it is best to enjoy them in moderation, as they are high in saturated fat.

Unsweetened plant-based milk is another option for keto dairy alternatives. Soy, almond, and coconut milk are suitable, as long as they are unsweetened. Oat milk, even when unsweetened, is too high in carbs to be considered keto-friendly.

Butter and ghee are good fats to include in the keto diet. Butter contains only trace amounts of carbs, and ghee is completely carb-free. They don't appear to be as harmful to health as once thought.

For those wanting to cut out dairy, there are plenty of dairy-free alternatives. Coconut oil can be used instead of butter, and coconut cream can be used in place of cream. For a butter spread, coconut butter, nut butter, or seed butter can be used. For milk, almond, cashew, or hemp milk can be used, and coconut cream or milk can replace heavy cream. Tahini or coconut butter can be used instead of butter, and olives or avocado slices can be used in place of cheese.

Green leafy vegetables

Dark leafy greens such as spinach, kale, and collard greens are particularly nutrient-dense. Spinach and kale, for example, are rich in vitamin K and iron. They also contain vitamin A, vitamin C, and vitamin E. These vitamins are essential for maintaining healthy vision, supporting the immune system, and promoting wound healing.

Additionally, herbs such as oregano and rosemary can be added to dishes to enhance flavour without adding any significant amount of carbohydrates.

Some examples of keto-friendly leafy greens include:

• Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
• Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
• Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

When following a keto diet, it is important to monitor your daily carbohydrate intake. While green leafy vegetables are generally low in carbs, some varieties may have slightly higher carb counts, so it is always good to check.

High-fat veggies

The keto diet is a high-fat, low-carbohydrate diet that has been shown to help with weight loss and blood sugar control. It involves limiting your daily carb consumption to 20-50 grams. While this may seem challenging, there are plenty of nutritious keto-friendly foods to choose from.

Avocados and olives are unique among vegetables in that they are fairly high in fat and low in net carbs. Avocados are a good source of potassium, calcium, magnesium, B vitamins, and lutein and zeaxanthin, which promote healthy eyes. One study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL (bad) cholesterol.

In addition to avocados and olives, other high-fat veggies that are keto-friendly include:

• Spinach
• Kale
• Swiss chard
• Lettuce
• Bok Choy
• Collard greens
• Mustard greens
• Cabbage
• Broccoli
• Asparagus
• Zucchini
• Cucumber
• Green beans
• Brussels sprouts
• Eggplant
• Cauliflower
• Green peppers
• Red peppers
• Yellow peppers

These veggies are not only low in carbs, but they are also packed with vitamins, minerals, and antioxidants. They can be prepared in a variety of ways, such as raw in salads, steamed, roasted, or sautéed.

Other non-starchy vegetables

Non-starchy vegetables are a great way to bulk up your meals without increasing the carb count. They are also full of nutrients and antioxidants.

Cauliflower is a keto-friendly vegetable that can be used as a substitute for higher-carb foods like potatoes and rice. It has a mild flavour and is versatile, making it a great base for staples like cauliflower rice and mash.

Avocados are another popular choice for keto diets. They are high in fat and contain very few digestible carbs. Avocados are also a good source of potassium, calcium, magnesium, and B vitamins.

Broccoli is a cruciferous vegetable that may help decrease insulin resistance and protect against certain types of cancer. It is also a good source of vitamin C and vitamin K.

Zucchini is a low-carb vegetable that is rich in vitamin C, potassium, dietary fibre, and manganese. It can be spiralized into zoodles or sliced and sauteed with eggs for a quick and tasty breakfast.

Spinach, kale, and Swiss chard are often considered some of the healthiest vegetables. They are rich in vitamins, minerals, dietary fibre, and phytonutrients, and are very low in calories. All greens have less than 5 grams of net carbs per serving, making them very keto-friendly.

Frequently asked questions