Keto Diet Staples: Foods To Eat And Avoid

The ketogenic diet, or keto, is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where fat is broken down into 'ketone bodies' as energy. While it has benefits as a medical treatment for certain groups of people, there is little evidence to support it as a long-term weight loss diet.

The keto diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. It does not allow much room for fruits, vegetables, grains, potatoes, sweets, or other carbohydrate-rich foods.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The SKD is the most researched and most recommended.

The keto diet has been shown to have benefits for a wide variety of health conditions, including heart disease, cancer, Alzheimer's disease, epilepsy, and Parkinson's disease. However, there are also some potential risks and side effects associated with the diet, including nutrient deficiency, liver and kidney problems, constipation, and fuzzy thinking.

Animal proteins

When it comes to meat, it is generally recommended to choose grass-fed options whenever possible. Grass-fed meat has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Fish and shellfish are also excellent choices on the keto diet. Salmon and other fatty fish, such as sardines and mackerel, are not only carb-free but also rich in B vitamins, potassium, selenium, and omega-3 fats. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week. However, it is important to note that the carb count in shellfish varies, with shrimp and most crabs containing no carbs, while oysters and octopus do have some.

Eggs are another important source of animal protein on the keto diet. A large egg contains less than 1 gram of carbs and about 6 grams of protein, making them ideal for this eating plan. Additionally, eggs have been shown to trigger hormones that increase feelings of fullness. It is important to consume whole eggs, as most of the egg's nutrients, including antioxidants that protect eye health, are found in the yolk.

Overall, most animal proteins, including beef, pork, poultry, seafood, and eggs, are suitable for the keto diet due to their low carb content.

Dairy and dairy alternatives

There are hundreds of types of cheese, most of which are suitable for keto. One ounce (28 grams) of cheddar cheese, for example, provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Cheese is high in saturated fat, but studies suggest that it may protect against heart disease. It also contains CLA, which has been linked to fat loss and improvements in body composition. Eating cheese regularly may also help reduce the loss of muscle mass and strength that occurs with aging.

Plain Greek yoghurt and cottage cheese are also keto-friendly, as they are high in protein and have been shown to decrease appetite and promote feelings of fullness. However, they do contain some carbs, so they should be eaten in moderation.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Like other fatty dairy products, they are rich in CLA, which may promote fat loss. However, they should be enjoyed in moderation, as recommended by the American Heart Association.

There are also several varieties of plant-based milk that are keto-friendly, including unsweetened soy, almond, and coconut milk. Macadamia nut milk is also a good option, as it is high in fat and low in carbs. It is, however, not as widely available as other types of milk.

Some dairy products, such as milk, buttermilk, and sweetened or fruit-flavoured yoghurt, are not suitable for keto, as they are high in carbs.

Vegetables

Green leafy vegetables are a great option for keto as they are extremely low in carbohydrates. They are also packed with vitamins, minerals, and antioxidants. Examples of keto-friendly leafy greens include spinach, kale, collard greens, lettuce, arugula, and basil.

Non-starchy vegetables such as cauliflower, broccoli, zucchini, avocado, olives, peppers, summer squash, and cucumbers are also good choices. These vegetables are low in calories and carbs while being full of nutrients. For instance, zucchini is a popular vegetable on keto as it can be spiralized into zucchini noodles, grated to make a rice alternative, or sliced and baked as a low-carb chip. Similarly, cauliflower can be turned into cauliflower rice or mashed cauliflower as a substitute for starchy sides.

While vegetables are generally encouraged on the keto diet, there are some that should be limited or avoided. These include starchy vegetables like potatoes, sweet potatoes, carrots, and parsnips. Onions and certain winter squashes, such as acorn and butternut squash, should also be consumed in moderation.

Other plant-based foods

Nuts and seeds are healthy keto options as they are high in fat and low in carbs. They are also linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. The amount of net carbs varies by type, with the lowest-carb nuts and seeds being the best for keto. These include almonds, walnuts, flax seeds, pumpkin seeds, and chia seeds.

Most fruits are too high in carbs for the keto diet, but berries are an exception. Raspberries and strawberries, in particular, are low in carbs and high in fibre. Blackberries and blueberries are also lower in carbs than other fruits, but they may not fit into strict keto diets. These fruits are loaded with antioxidants that may reduce inflammation and help protect against disease.

Shirataki noodles are a fantastic addition to a keto diet, with less than 1 gram of net carbs and only 15 calories per serving. They are made from glucomannan, a viscous fibre that forms a gel that slows down food’s movement through the digestive tract. This can help decrease hunger and blood sugar spikes, aiding in weight loss and diabetes management.

Dark chocolate and cocoa powder are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. When choosing dark chocolate, opt for one that contains a minimum of 70% cocoa solids and consume it in moderation.

Olive oil is another excellent plant-based option for keto. It is high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors. Extra-virgin olive oil is also rich in polyphenol antioxidants, which protect heart health by decreasing inflammation and improving artery function. As a pure fat source, olive oil contains no carbs and serves as an ideal base for salad dressings and healthy mayonnaise.

Other plant-based oils that are good choices for keto include coconut oil and avocado oil.

Fats and oils

There are several types of fats and oils that are recommended on the keto diet. These include:

• Healthy unsaturated fats: Nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil are good sources of unsaturated fats.
• Saturated fats: Oils such as palm and coconut oil, as well as lard, butter, and cocoa butter are encouraged in high amounts on the keto diet.
• Animal fats: Meat, fish, and eggs are staple foods on the keto diet and provide a significant source of fat.
• Dairy fats: Cheese, cream, and high-fat dairy products like butter are also recommended, although some sources suggest limiting these due to their high saturated fat content.

It is important to note that the keto diet is not just about consuming large amounts of fat. It is a carefully balanced diet that also includes moderate amounts of protein and very limited carbohydrates. The specific ratios of fat, protein, and carbs can vary depending on the individual's needs and the specific version of the keto diet they are following.

When following a keto diet, it is crucial to monitor your fat intake and choose healthy fats whenever possible. While the diet allows for saturated fats, it is still important to be mindful of their potential impact on heart health. Additionally, the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Frequently asked questions