Keto-Friendly Foods With 29G Carbs Or Less

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates to burn fat for fuel. The keto diet typically limits carbs to 20–50 grams per day. This means that a 30g carb allowance exceeds the daily allowance. To enter and remain in ketosis, the macronutrient guidelines for the average person include 5–10% of calories from carbs and 70–75% from fat.

Some foods that can be eaten on a keto diet include meat, poultry, fish, natural fats, and above-ground vegetables. Foods to be avoided include bread, cakes, cookies, sugar, and most fruits and fruit juices.

Lean proteins, such as fish, meat, and poultry, are staple foods on the keto diet

Fish and shellfish are keto-friendly foods that are rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals such as potassium, selenium, and zinc. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. It is generally recommended to choose grass-fed meat whenever possible, as it contains more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Processed meats, such as bacon and sausage, are allowed on the keto diet, but they are not considered the best option for heart health and may increase the risk of certain types of cancer. It is advisable to choose chicken, fish, and beef more often and limit the consumption of processed meats.

Eggs are another excellent source of protein on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They also promote feelings of fullness and contain antioxidants that support eye health.

When following the keto diet, it is important to monitor your total carb intake or net carbs, which are calculated by subtracting fiber from total carbs. The keto diet typically limits carbs to 20–50 grams per day.

In addition to lean proteins, other keto-friendly foods include nuts, seeds, healthy oils, plain Greek yogurt, cottage cheese, unsweetened coffee and tea, dark chocolate, and cocoa powder.

Dairy products like cheese, Greek yogurt, and cottage cheese are suitable, but milk is not

Dairy products like cheese, Greek yogurt, and cottage cheese are suitable for a keto diet, but milk is not.

The keto diet is a high-fat, low-carb eating plan. It restricts carbohydrate intake to a maximum of 50 grams per day, so it's best to select foods with very low amounts of carbs. Cow's milk doesn't meet this requirement because it contains high amounts of lactose, a type of sugar. One cup of 1% milk contains 12.7 grams of carbohydrates, 12.2 grams of which are from lactose.

Dairy foods like milk and yogurt are usually too high in carbs to be suitable for a keto diet, but full-fat cheese is allowed. There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. For example, just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium.

Plain Greek yogurt and cottage cheese are also suitable for a keto diet, as they are nutritious, high-protein foods. While they do contain some carbs, they can be eaten in moderation. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.

If you're looking to add dairy to your keto diet, it's important to check nutrition labels and compare brands. For cottage cheese, plain and 4% fat varieties will generally be highest in fat and lowest in carbs. For yogurt, plain, whole-milk yogurt is the best option, and Greek yogurt is an excellent choice if you need a higher source of protein.

Non-starchy vegetables, such as spinach, kale, and broccoli, are encouraged

Non-starchy vegetables are a great way to get your greens in while on the keto diet. They are low in overall carbohydrates and calories, making them an excellent option for anyone on a ketogenic diet.

Some examples of non-starchy vegetables include leafy greens such as spinach, kale, and Swiss chard, as well as cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts. These vegetables are packed with vitamins and minerals, and are a great way to add bulk to your meals without increasing the carb count.

Spinach, for example, is a great source of vitamin A, C, calcium, and iron. It's also very low in carbs, with only 2.5 grams of net carbs per cup. Kale is another nutrient-dense option, offering vitamins A, C, and K, as well as being a good source of folate, calcium, potassium, and magnesium. A cup of kale has just 3.4 grams of net carbs. Broccoli is also a fantastic choice, as it's not only low in carbs (2 grams of net carbs per 1/2 cup) but also high in fibre and protein, which will help keep you full.

These non-starchy vegetables can be prepared in a variety of ways and added to many different dishes. For example, you can roast or sauté them in coconut oil and spices, or add them to soups, stews, or casseroles. You can also get creative and make kale chips or broccoli fritters.

So, if you're looking for some tasty, low-carb options to add to your keto meal plan, definitely consider incorporating more non-starchy vegetables like spinach, kale, and broccoli into your diet. They're nutritious, versatile, and can help you stay on track with your keto goals.

Nuts and seeds are a good source of healthy fats and low in net carbs

Nuts and seeds are a great option for those following a keto diet. They are full of healthy polyunsaturated and monounsaturated fats, fibre, protein, vitamins, minerals, and antioxidants. They are also very low in net carbs.

Nuts and seeds are incredibly versatile and can be eaten alone as a quick and easy snack, or added to salads, shakes, desserts, and many other recipes. They can also be processed into keto-friendly milks, spreads, and flours.

Pecans

Pecans are tree nuts with an excellent nutrient profile for keto. They are a high-fat, keto-friendly nut that may help reduce levels of insulin, a hormone that can cause your body to store fat. In a 1-month study, participants who ate around 1.5 ounces of pecans per day experienced reductions in insulin levels and improvements in insulin sensitivity.

Brazil Nuts

Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. Research suggests that people following a keto diet may be at an increased risk of selenium deficiency, so Brazil nuts are a great way to get enough of this vital mineral in your diet. However, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day.

Chia Seeds

Chia seeds are packed with healthy fibre and omega-3 fats. With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties. A 6-month study found that those who consumed chia seeds daily lost more weight and had greater reductions in waist circumference than the control group.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They’re very high in fat, making them perfect for the keto diet. Several studies link macadamia nuts to improved cholesterol levels. For instance, a 4-week study found that those who consumed 15% of their calorie intake from macadamia nuts experienced a 5.3% reduction in LDL (bad) cholesterol levels and an 8% increase in heart-protective HDL (good) cholesterol.

Flax Seeds

Flax seeds are full of fibre and omega-3 fats. These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health. In a 6-month study, those with high blood pressure who ate about 1 ounce of flaxseed meal daily experienced significant reductions in total blood pressure levels, compared to a control group.

Walnuts

Walnuts are a popular type of tree nut grown and eaten worldwide. They’re a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. A 6-month study showed that those on a low-calorie diet who ate 15% of their calories as walnuts had lower levels of total and LDL (bad) cholesterol, as well as greater reductions in blood pressure, than those on a standard low-calorie diet.

Hemp Seeds

Hemp seeds 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. They’re also high in linoleic acid, a type of fat that has been shown to potentially protect against Alzheimer’s and other neurodegenerative diseases in animal studies.

Hazelnuts

Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They’re also an excellent source of vitamin E, which has been linked to a reduced risk of heart disease. In a 4-week study, consuming about 1 ounce of hazelnuts daily reduced total cholesterol while increasing HDL (good) cholesterol and vitamin E levels.

Almonds

Almonds and related products like almond butter, milk, or flour are versatile keto diet staples. Like other tree nuts, almonds have been linked to a variety of health benefits due to their nutrition profile. In addition to their high concentration of protein, healthy fats, and fibre, almonds are rich in vitamin E, magnesium, copper, and antioxidants. Some research shows that eating almonds may decrease your risk of conditions like type 2 diabetes, heart disease, and Alzheimer’s.

Other Nuts and Seeds

Other nuts and seeds that are keto-friendly include pumpkin seeds, sesame seeds, pine nuts, and sunflower seeds.

Berries are a good fruit option as they are low in carbs and high in fibre

Berries are a great option for those on a keto diet as they are low in carbs and high in fibre.

Berries are a good fruit option for those on a keto diet as they are lower in carbs than other fruits. For example, a cup of raspberries, strawberries, or blackberries contains 7 grams of net carbs or less, while a cup of blueberries contains 18 grams of net carbs.

Berries are also high in fibre, which is beneficial for those on a keto diet as it can help with short-term satiety and reduce the amount of sugar absorbed. For example, raspberries contain 5 grams of fibre, blackberries contain 6 grams, and strawberries contain 2 grams.

In addition to being low in carbs and high in fibre, berries also have a great nutritional profile. They are packed with beneficial minerals, antioxidants, and fibre. They have been found to improve blood sugar, reduce inflammation, and protect against some diseases.

When following a keto diet, it is important to limit your carb intake to 20-50 grams per day. This means that fruits, which tend to be high in carbs, should be consumed in moderation. Berries are a good option as they are lower in carbs than other fruits, but it is still important to be mindful of portion sizes. For example, a quarter cup of raspberries contains 1.7 grams of net carbs, while a cup of strawberries contains 8 grams.

Overall, berries are a good fruit option for those on a keto diet as they are lower in carbs than other fruits and high in fibre, which can help with satiety and reduce sugar absorption. They also have a great nutritional profile and offer various health benefits. However, it is important to consume them in moderation and be mindful of portion sizes to stay within your daily carb limit.

Frequently asked questions