Keto-Friendly Carb Options: What To Eat And Enjoy

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. It involves limiting your carbohydrate intake to up to 50 grams per day, which puts your body into a metabolic state called ketosis. In ketosis, your body starts breaking down stored fat into molecules called ketone bodies to use for energy. While on the keto diet, you can eat foods such as fish, meat, poultry, eggs, nuts, seeds, oils, cheese, plain Greek yoghurt, cottage cheese, dark chocolate, cocoa powder, coffee, and tea.

Non-starchy vegetables

The recommended non-starchy vegetables to eat on a keto diet include broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, kale, Swiss chard, collards, bok choy, lettuces, Brussels sprouts, asparagus, cucumbers, celery, and summer squashes. These vegetables have less than 8 grams of net carbs per cup, which is the total number of carbohydrates minus fibre.

It is important to note that not all vegetables are considered non-starchy and suitable for the keto diet. Starchy vegetables, such as potatoes, sweet potatoes, and beets, should be limited or avoided as they contain more digestible carbohydrates.

By including a variety of non-starchy vegetables in the keto diet, individuals can ensure they are consuming essential nutrients while maintaining the low-carbohydrate requirements of the diet.

Meat and poultry

When it comes to meat and poultry, there are numerous keto-friendly options that can form the basis of a nutritious and tasty ketogenic diet. The key principle of keto is to keep carbohydrate intake very low, so it's important to choose meats that are not only carb-free but also rich in other essential nutrients.

Poultry, such as chicken and turkey, is also versatile and keto-friendly. When choosing poultry, go for darker meat like chicken thighs or legs, as they tend to be juicier and have a higher fat content than breast meat. Additionally, don't forget about duck and goose, which are less commonly consumed types of poultry that offer a delicious, fatty option for keto dieters.

Another great option is organ meats. These are often overlooked, but they can provide an abundance of nutrients. For instance, liver is exceptionally nutritious, offering a rich source of vitamin A, B vitamins, and iron. Including other organ meats like heart and kidney in your diet can also provide a range of essential nutrients that may be harder to come by from other food sources.

When preparing meat and poultry for a keto diet, it's important to be mindful of added ingredients. Avoid breading or sugary marinades, as these can introduce unnecessary carbohydrates. Instead, opt for healthy cooking methods like grilling, roasting, or pan-frying with keto-friendly oils such as avocado oil or butter. To further increase the fat content of your meals, feel free to add toppings such as cheese, avocado, or olive oil-based sauces.

Nuts and seeds

• Brazil Nuts: Brazil nuts are an excellent source of selenium, which is often lacking in the keto diet. They have 19 grams of fat, 4 grams of protein, and only 1 gram of net carbs per one-ounce serving. It is important not to go overboard with Brazil nuts, as too many can lead to toxic levels of selenium in your body. Limit your intake to two or three per day.
• Pecans: Pecans are a high-fat nut that is also low in net carbs, with 20 grams of fat, 3 grams of protein, and 1 gram of net carbs per one-ounce serving. They are also a good source of selenium and can help reduce the risk of cardiovascular disease and diabetes.
• Walnuts: Walnuts are versatile and popular worldwide. They have 18 grams of fat, 4 grams of protein, and 2 grams of net carbs per one-ounce serving. They are known to help reduce levels of bad cholesterol in the blood, which can lower the risk of heart disease—something to consider when eating a mostly fat-based diet.
• Sunflower Seeds: Sunflower seeds are a high-fat snack that is also packed with antioxidants. A one-ounce serving of shelled sunflower seeds contains 14 grams of fat, 6 grams of protein, and 4 grams of net carbs.
• Sesame Seeds: Sesame seeds are a versatile ingredient used in many keto baking recipes, adding crunch and flavor without extra carbohydrates. A one-ounce serving contains 13 grams of fat, 5 grams of protein, and 2 grams of net carbs.
• Pumpkin Seeds: Pumpkin seeds are protein powerhouses, with 7 grams of protein per one-ounce serving. They also contain 9 grams of fat and 3 grams of net carbs. They are a great midday snack and can be enjoyed raw or toasted and seasoned.
• Almonds: Almonds are one of the most cost-effective and versatile nuts, making them one of the most popular nuts on the keto diet. A one-ounce serving contains 14 grams of fat, 6 grams of protein, and 2 grams of net carbs. They are also particularly high in vitamin E, which acts as an antioxidant and protects the cells in your body.
• Chia Seeds: Although chia seeds appear high in carbohydrates, most of their carb content is fiber, which can be subtracted from the total carb count. A one-ounce serving provides 9 grams of healthy fats, 5 grams of protein, and just 2 grams of net carbs, along with 10 grams of dietary fiber.
• Hemp Seeds: Hemp seeds are packed with omega-3 fatty acids and various minerals, including potassium, magnesium, sulfur, calcium, iron, and zinc. A one-ounce serving provides 14 grams of fat, 9 grams of protein, and 1 gram of net carbs.

When following a keto diet, it is important to remember that not all nuts and seeds are created equal. Some have higher carbohydrate counts than others, so it is good to know which ones to focus on and which to enjoy in moderation. Additionally, nuts and seeds can be challenging for some people to digest due to their high phytic acid content. Soaking them in water overnight can improve their digestibility.

Dairy

When on the keto diet, it is important to remember that not all dairy products are equal. The keto diet is restrictive, and most commercial dairy products are not keto-friendly. This is because they contain loads of added sugar. However, there are still many great keto-friendly dairy options.

The following dairy products are not keto-friendly and should be avoided:

• Sweetened yoghurts
• Non-fat unsweetened yoghurt
• Chocolate milk and other flavoured milk products
• Ice cream and frozen yoghurt
• Pudding
• Premade dairy-based shakes

The following dairy products are keto-friendly:

• Butter and ghee
• Heavy cream or heavy whipping cream
• Most cheeses, including mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, and blue cheese
• Unsweetened Greek yoghurt

The Benefits of Dairy on the Keto Diet

Macronutrients in Dairy

In terms of macronutrients, keto-friendly dairy is either high in fat, high in protein, or both. The fat is mostly saturated fat, and dairy also contains two forms of protein: casein and whey.

Micronutrients in Dairy

• Conjugated linoleic acid (CLA). May help with fat loss and heart disease risk.
• Calcium. For supporting bone health.
• Vitamin A. To boost immunity.
• Lactoferrin: To aid bone regeneration and immunity
• Alpha-lactalbumin and beta-lactoglobulin: May be used for allergies and immune support.
• Immunoglobulins (IGG, IGA): To boost immunity against infection.
• Lysozyme: To help fight infections.

Who Should Avoid Dairy?

Two groups of people should avoid dairy:

• Those with a dairy allergy
• Those with a dairy intolerance

A dairy-free keto diet is highly doable. You can get your fat and protein from meat, fish, olive oil, coconut oil, avocados, nuts, seeds, and eggs, and a calcium boost from sardines, spinach, and turnip greens.

Fruits

Avocados

Avocados are a great source of healthy fats and are low in net carbs, with around 8.5 grams of carbohydrates and nearly 7 grams of fiber in a 3.5-ounce serving. They are also rich in prebiotic fiber, potassium, and healthy unsaturated fats, which may help reduce the risk of developing cardiovascular disease and improve cognitive function.

Blackberries

Blackberries are an excellent choice for a keto diet as they are low in carbohydrates and high in dietary fiber. Half a cup of blackberries provides only 3 grams of carbohydrates and almost 4 grams of fiber. They are also a great source of potassium, vitamin C, vitamin K, and various other nutrients. Regular consumption of blackberries may help protect against cancers, age-related neurodegenerative diseases, and bone loss.

Raspberries

Raspberries are another berry option that is keto-friendly. They are relatively low in net carbs, with around 5 grams of net carbs in a 1-cup serving. They are also a good source of vitamin C, manganese, vitamin K, and copper. Additionally, raspberries are high in antioxidants, which can help reduce inflammation and lower the risk of chronic diseases.

Strawberries

Strawberries are a tasty and nutritious fruit that can be enjoyed as part of a keto diet. They are low in carbs and high in fiber, with just 11.7 grams of carbohydrates and 3 grams of fiber in a 1-cup serving. Strawberries also provide other important micronutrients, including vitamin C, manganese, and folate. They are also loaded with antioxidants, which can promote various health benefits.

Tomatoes

Although often used in savory dishes, tomatoes are technically a fruit. They are a great addition to a keto diet as they are low in carbohydrates and calories, with only about 7 grams of carbs and 2 grams of fiber in a 1-cup serving. Tomatoes are also rich in beneficial plant compounds, including lycopene, beta carotene, and naringenin, which have various health benefits.

Lemons

Lemons are a popular citrus fruit that can be used to add flavor to drinks, meals, and desserts. They are suitable for a keto diet, with approximately 5.5 grams of carbohydrates and 1.5 grams of dietary fiber per fruit. Lemons are especially rich in pectin, a type of fiber that can help stabilize blood sugar levels, fight inflammation, and slow the growth of cancer cells. They are also a good source of vitamin C, potassium, and vitamin B6.

Kiwis

Kiwis are a good choice for a keto diet as they are relatively low in carbohydrates and provide a significant amount of fiber, vitamin C, phosphorus, and potassium. They are also a good source of antioxidants and have been linked to a reduced risk of certain types of cancer.

Cantaloupe

Cantaloupe is a type of melon that is relatively low in net carbs, with just 12.7 grams of carbohydrates and 1.5 grams of fiber per cup. It is also a good source of folate, potassium, vitamin K, and beta carotene, which is important for immune function and eye health.

Star Fruit

Star fruit, also known as carambola, is a tropical fruit that is popular among those on a keto diet due to its low carbohydrate content. A 1-cup serving of star fruit contains just 7.3 grams of carbs and 3 grams of fiber. It is also packed with vitamin C, copper, potassium, and pantothenic acid.

Peaches

Peaches are a stone fruit that can be enjoyed in moderation as part of a keto diet. They are relatively low in net carbs, with 14.7 grams of carbohydrates and 2.5 grams of fiber per cup. Peaches are also a good source of vitamin C, vitamin A, potassium, and niacin. Regular consumption of peaches has been linked to improved triglyceride and cholesterol levels, which may reduce the risk of heart disease.

Blueberries

Blueberries are a nutritious fruit that can be included in a keto diet in small amounts. They are higher in carbohydrates than some other berries, with around 9 grams of carbs in half a cup. However, they are a good source of vitamin C, vitamin K, and manganese, and their high level of phytonutrients makes them exceptional. Blueberries have been shown to have antioxidant and anti-inflammatory properties that can help ward off obesity, type 2 diabetes, and cardiovascular disease.

Rhubarb

Rhubarb is a unique fruit that can be enjoyed on a keto diet. It is low in carbohydrates, with only 4 grams of carbs in a cup of diced rhubarb, and provides a good amount of dietary fiber, vitamin C, and vitamin A. Rhubarb also contains a compound called emodin, which has been linked to various health benefits, including diuretic, antibacterial, and anti-inflammatory properties.

Watermelon

Watermelon is a refreshing fruit that can be enjoyed in moderation on a keto diet. It has a relatively low sugar content, with about 12 grams of carbohydrates in a cup of diced watermelon. It also provides essential micronutrients, such as vitamin C, potassium, copper, and vitamin A. Regular consumption of watermelon may have benefits for cardiovascular health.

Frequently asked questions