Madeleine Hull
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. Foods that can be eaten on a keto diet include meat and poultry, fish and shellfish, eggs, cheese, non-starchy vegetables, avocados, berries, nuts, seeds, olive oil, and high-cocoa chocolate.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | Moderate |
| Food items | Meat, poultry, fish, eggs, cheese, Greek yogurt, cottage cheese, vegetables, fruits, nuts, seeds, olive oil, and high-cocoa chocolate |
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Meat and poultry
Chicken is a good option for keto dieters. 100g of chicken, or just under half a chicken breast, contains 29g of protein and 3g of fat. Other poultry options include turkey and duck.
Meat options include pork, steak, ground beef, lamb, bacon, ham, and sausage. These meats can be eaten in limited amounts as part of a keto diet.
Meats such as chicken and beef can be cooked in coconut oil, which is a keto diet staple as it is 100% fat. The fat in coconut oil is known as medium-chain triglycerides (MCTs) and is used directly by the liver for energy.
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Fish and shellfish
Other fatty fish like sardines and mackerel are also high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Frequent fish intake is also linked to improved brain health and a decreased risk of disease.
Shellfish is also keto-friendly, although the carb count varies by type. For example, crab and octopus have more carbs than shrimp and scallops. It is important to carefully track these carbs to stay within your keto range.
Flounder is another good option for those who do not prefer a "fishy" taste but still want the health benefits of seafood. It is a leaner fish with 12 grams of protein and 2 grams of fat per 100-gram serving.
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Dairy products
Cheese is a keto-friendly dairy product with zero carbohydrates and high-fat content. It is also rich in protein and calcium. Cheddar cheese, for example, has about 5 grams of saturated fat per 1-ounce slice, so it should be consumed in moderation. Other types of cheese, such as cottage cheese and Greek yoghurt, are also high in protein and can help decrease appetite and promote feelings of fullness.
Butter and ghee, a type of clarified butter, are good fats to include in a keto diet. They have a high-fat content and do not appear to be as harmful to health as previously thought. Additionally, cream and half-and-half, which are made from a combination of cream and whole milk, are very low in carbs and high in fat, making them ideal for keto. However, it is recommended to consume them in moderation and choose unsweetened versions as sweetened options have too much sugar.
It is important to note that some individuals may have dairy-related issues such as lactose intolerance or milk allergies. In such cases, it is advisable to opt for low-lactose dairy products like cheese or yoghurt, or consider dairy-free alternatives like coconut cream or almond cream.
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Vegetables
The keto diet is a low-carb, high-fat diet that can be challenging to maintain in the long term. It is important to be mindful of your total carbohydrate intake and limit starchy vegetables such as corn, potatoes, sweet potatoes, and beets. Instead, opt for non-starchy, low-carb vegetables that are rich in fiber and nutrients.
Some keto-friendly vegetables include broccoli, cauliflower, and zucchini, which can be used as substitutes for high-carb foods. For example, cauliflower can be turned into "rice," and zucchini can be spiralized into noodles or grated to make a rice alternative. Other low-carb vegetables include green beans, bell peppers, leafy spinach, celery, kale, mushrooms, lettuce, and summer squashes such as yellow squash. These vegetables are packed with vitamins and minerals, providing health benefits such as improved gut health and protection against cell-damaging free radicals.
Peppers, though technically fruits, are also commonly used in keto cooking. Larger, mild peppers like bell peppers can be stuffed or added to various dishes, while smaller hot peppers like jalapeños make great keto-friendly appetizers. Zucchini, a popular keto choice, can be thinly sliced and tossed with olive oil, salt, and pepper for a refreshing cold salad.
Avocados, though often thought of as a vegetable, are technically a fruit and a healthy fat. They are rich in fiber and can be included in keto meals, along with healthy fats like olive oil and coconut oil.
While on a keto diet, it is important to be mindful of your fiber intake, as it is crucial for gut health. Non-starchy, low-carb vegetables are good sources of fiber, but you may need to include other plant-based foods like nuts, seeds, and avocados to ensure adequate fiber intake.
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Nuts and seeds
Some nuts and seeds are better than others. For example, cashew nuts and pistachios are high in carbohydrates, so it is recommended to avoid them, especially at the beginning of the keto diet. On the other hand, pecans, Brazil nuts, and macadamia nuts are great low-carb options. Brazil nuts, in particular, are an excellent source of selenium, which is critical for thyroid health, reproduction, and DNA synthesis. Just one Brazil nut provides more than enough selenium for the day, so it is best to limit intake to one to three nuts per day. Macadamia nuts are also very high in fat, making them perfect for the keto diet. A 4-week study found that consuming 15% of calories from macadamia nuts reduced LDL cholesterol and increased HDL cholesterol.
Other nuts that are keto-friendly include walnuts, which are high in fat and may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure. Peanuts, while technically a legume, are also a good choice for keto dieters as they are widely available, high in plant-based protein, and packed with essential amino acids. Chia seeds and flax seeds are also keto-friendly and can be added to smoothies, shakes, or keto-friendly baked goods.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet focuses on foods that are full-fat and low in carbohydrates.
Foods that are keto-friendly include fish and shellfish, meat and poultry, non-starchy vegetables like broccoli, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other plant-based oils, and high-cocoa chocolate.
The keto diet is popular due to its potential benefits for weight loss, blood sugar management, and preventing cancers and neurodegenerative conditions.
