Keto-Friendly Carb Options: Dr. Axe's Recommendations

The keto diet is a very low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. On a standard keto diet, fats provide about 70-80% of total daily calories, protein provides 15-20%, and carbohydrates provide just 5%. To achieve ketosis, it's important to limit carbohydrate intake to 20-30 net grams per day. Net carbs refer to the amount of carbs remaining once dietary fibre is taken into account, as fibre is indigestible.

On a keto diet, it is recommended to consume high amounts of healthy fats, moderate amounts of protein, and minimal carbohydrates. Examples of keto-friendly foods include olive oil, coconut oil, grass-fed butter, nuts, seeds, grass-fed meat, pasture-raised poultry, cage-free eggs, wild-caught fish, non-starchy vegetables, and some fruits like avocado and berries. It is important to avoid sugary foods, processed foods, grains, most fruits, and starchy vegetables on a keto diet.

Non-starchy vegetables, such as leafy greens, broccoli, cucumber, zucchini, and bell peppers

Non-starchy vegetables are an important part of the keto diet. This is because they are low in carbohydrates but still provide essential vitamins and minerals.

Some of the best non-starchy vegetables to eat on the keto diet include:

• Leafy greens (e.g. spinach, kale, chard)
• Broccoli
• Cucumber
• Zucchini
• Bell peppers
• Asparagus
• Celery
• Mushrooms
• Cauliflower
• Cabbage
• Brussels sprouts

These vegetables are low in net carbs, which is the amount of carbohydrates remaining once dietary fibre is taken into account. Net carbs are important on the keto diet because they indicate how many carbohydrates are available for your body to use for energy. The goal of the keto diet is to keep net carb intake low, so that your body enters a state of ketosis and starts burning fat for energy instead of carbohydrates.

Non-starchy vegetables are also nutrient-dense, meaning they provide a high amount of vitamins and minerals relative to their calorie count. For example, leafy greens are rich in vitamins K, A, and C, as well as several B vitamins and minerals like iron, calcium, and magnesium. Broccoli is also packed with vitamins and minerals, including vitamins C and K, and contains more protein than most other vegetables.

In addition to being low in net carbs and nutrient-dense, non-starchy vegetables are also high in fibre, which is beneficial for digestive health and can help to lower cholesterol levels and control blood sugar.

When following the keto diet, it is important to fill up on healthy fats, moderate amounts of protein, and low-net carb vegetables. This will help you stay in ketosis and provide your body with the nutrients it needs to function optimally.

Healthy fats, including olive oil, coconut oil, avocado oil, and nuts and seeds

Healthy Fats on the Keto Diet

The keto diet is a low-carb, high-fat diet that changes the body's "fuel source" from burning glucose to burning fat. This shift in metabolism is called "ketosis".

Olive Oil

Olive oil is a staple of the Mediterranean diet and is considered a healthy fat. It is high in monounsaturated fatty acids, which are associated with a lower incidence of atherosclerosis, cardiovascular disease, and certain types of cancer. Olive oil also contains anti-inflammatory compounds and antioxidants that fight free radicals. It may also support brain health, improve mood, and slow aging.

Coconut Oil

Coconut oil is a healthy fat that can be used for cooking. It is high in monounsaturated fats and has been found to increase both "good" and "bad" cholesterol levels. Coconut oil is also linked to weight loss and improved heart health.

Avocado Oil

Avocado oil is another healthy cooking oil with a high smoke point, making it ideal for roasting, baking, or grilling. It is high in monounsaturated fats and has been found to lower blood pressure, improve heart health, and support nutrient absorption. Avocado oil also has benefits for skin conditions like psoriasis.

Nuts and Seeds

Nuts and seeds are good sources of fiber and trace minerals, aiding digestion and supporting cardiovascular health. They are also high in healthy fats and can be consumed as part of a keto diet in small to moderate amounts. Examples of keto-friendly nuts include macadamia nuts, walnuts, and Brazil nuts.

In summary, healthy fats such as olive oil, coconut oil, avocado oil, and nuts and seeds are an essential part of the keto diet. These foods provide numerous health benefits and help create a state of ketosis, leading to weight loss and improved health outcomes.

High-protein foods, such as grass-fed meat, pasture-raised poultry, cage-free eggs, and wild-caught fish

High-protein foods are an important part of the keto diet. Here are some details about the benefits of grass-fed meat, pasture-raised poultry, cage-free eggs, and wild-caught fish:

Grass-Fed Meat

Grass-fed meat is meat that comes from cows that have been fed grass and other forage instead of grain. Some benefits of grass-fed meat include:

Fruits, such as avocados and berries, in moderation

Avocados and berries are fruits that can be eaten in moderation as part of a keto diet.

Avocados are a popular choice for those following a keto diet, as they are low in net carbs and high in vitamins, minerals and healthy fats. A 3.5-ounce (100-gram) serving of avocado contains around 8.5 grams of carbs and nearly 7 grams of fibre, as well as vitamins K, C and B9 (folate) and potassium.

Berries are also relatively low in carbs and contain healthy antioxidants. A 3.5-ounce (100-gram) serving of strawberries contains 8 grams of carbs and 2 grams of fibre, while the same serving of blackberries contains 10 grams of carbs and 5 grams of fibre. Blueberries and raspberries are also good keto options.

It's important to note that while these fruits are keto-friendly, they should still be consumed in moderation as part of a balanced keto diet.

Dairy products, such as full-fat cow's and goat milk, and full-fat cheeses, in moderation

Dairy products are generally a good fit for a low-carb or keto lifestyle. However, some dairy products are better than others.

Full-fat cow's and goat milk, and full-fat cheeses, are keto-friendly foods that can be enjoyed in moderation. These dairy products are high in protein and fat, and low in carbohydrates.

Full-fat cow's milk contains approximately 12-13 grams of carbohydrates per cup, while goat's milk contains slightly fewer carbs, at around 11 grams per cup. These milk options are still relatively high in carbs and should be consumed in moderation.

Full-fat cheeses, such as cream cheese, cheddar, parmesan, mozzarella, Swiss cheese, feta, and brie, typically contain 0.4-1.5 grams of carbohydrates per ounce. These cheeses are also very low in lactose (milk sugar) compared to milk.

When following a keto diet, it is important to monitor your carbohydrate intake and choose low-carb options to stay within your daily limit and maintain ketosis. Dairy products, such as full-fat cow's and goat milk, and full-fat cheeses, can be enjoyed in moderation as part of a keto diet.

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