Keto Diet Staples: Foods To Eat And Avoid

The ketogenic diet, or keto, is a high-fat, low-carbohydrate, and moderate-protein diet. The diet is designed to put the body into a state of nutritional ketosis, where the body uses fat as its primary energy source instead of glucose. While the keto diet is often associated with weight loss, it was originally developed to treat epilepsy. The diet typically includes foods such as meat, fish, eggs, nuts, seeds, oils, dairy, and some vegetables, while restricting foods like grains, fruits, legumes, starchy vegetables, and sugar.

Animal proteins

Eggs are another important source of animal protein on the keto diet. A large egg contains less than 1 gram of carbohydrates and about 6 grams of protein. They also contain antioxidants that protect eye health, such as lutein and zeaxanthin.

Fish and shellfish are also keto-friendly. Salmon and other fatty fish like sardines, mackerel, and albacore tuna are rich in omega-3 fats and B vitamins, and they are carb-free. However, the carb count in shellfish varies, with shrimp and most crabs containing no carbs, while oysters and octopus do have some.

Dairy and dairy alternatives

Cheese

Cheese is a fantastic fit for the keto diet as it is very low in carbohydrates and high in fat. A 1-ounce serving of cheddar cheese, for example, contains 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium. Cheese is also rich in saturated fat, but studies suggest that it may not increase the risk of heart disease and could even help protect against it. Other cheeses that are lower in carbs and suitable for keto include ricotta, cottage cheese, and Greek yogurt.

Cream and Half-and-Half

Cream and half-and-half are also suitable for keto, as they are very low in carbs and high in fat. They are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking. However, it is best to enjoy them in moderation, as excessive consumption of saturated fat may increase the risk of cardiovascular disease and stroke.

Unsweetened Plant-Based Milk

While dairy milk is not keto-friendly due to its high lactose content, there are several plant-based milk alternatives that are suitable for keto. These include soy, almond, and coconut milk, as long as they are unsweetened. Oat milk, even in its unsweetened form, is too high in carbs to be considered keto-friendly.

Butter and Ghee

Butter and ghee are good fats to include in the keto diet. Butter contains only trace amounts of carbohydrates, while ghee is completely carb-free. They are both full-fat dairy products that were once believed to be harmful to health, but recent studies suggest that they may not be as detrimental as previously thought.

In summary, dairy and dairy alternatives can be a delicious and nutritious part of the keto diet. However, it is important to monitor your consumption of saturated fats and opt for plant-based alternatives when possible to maintain a healthy balance.

High-fat veggies

While sticking to a keto diet, it's important to eat plenty of non-starchy vegetables. These include:

• Avocados
• Olives
• Leafy greens (e.g. spinach, kale, lettuce, arugula, escarole, frisee, bok choy, Swiss chard, cabbage)
• Summer squashes (e.g. yellow squash, zucchini)
• Peppers (e.g. bell peppers, jalapeños, poblanos)
• Cauliflower
• Broccoli
• Cucumbers
• Tomatoes
• Eggplant
• Green beans
• Brussels sprouts
• Asparagus
• Kale

Avocados and olives are unique among vegetables in that they are fairly high in fat and contain fibre and are low in net carbs. Avocados are also high in many vitamins and minerals, including potassium and B vitamins. Research shows that eating avocados regularly can reduce levels of "bad" cholesterol and improve heart health.

Leafy greens are packed with vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are rich in vitamin K and iron.

Summer squashes, such as yellow squash and zucchini, are extremely versatile and low in carbs. Zucchini, in particular, is very popular on keto and can be used as a substitute for pasta or noodles.

Peppers are technically fruits but are treated like vegetables in cooking. They are also a rich source of vitamin C.

Cauliflower can be used as a substitute for rice, and spaghetti squash serves as a natural alternative to spaghetti.

It's important to note that not all vegetables are low in carbs. Root vegetables, such as potatoes and sweet potatoes, should be avoided on a keto diet.

How to Add More Fat to High-Fat Veggies

To add more fat to your high-fat veggies, you can:

• Season cooked vegetables with butter
• Sauté or roast them in lard, coconut oil, avocado oil, or ghee
• Make a cream sauce with heavy cream, cheese, and/or cream cheese
• Dip them in salad dressings or other dipping sauces
• Add olive oil to your salad

Other plant-based foods

Nuts and seeds

Nuts and seeds are a great source of healthy polyunsaturated and monounsaturated fats, fibre, and protein. They are also very low in net carbs. Some nuts and seeds that are good for a keto diet include:

• Pumpkin seeds
• Almonds
• Cashews
• Macadamia nuts
• Pecans
• Pistachios
• Walnuts
• Chia seeds
• Flaxseeds
• Brazil nuts

Berries

Berries are a good source of antioxidants, which reduce inflammation and protect against disease. They are also low in carbs and high in fibre. Some berries that are good for a keto diet include:

• Strawberries
• Blackberries
• Raspberries
• Blueberries

Shirataki noodles

Shirataki noodles are a fantastic addition to the keto diet. They are made from glucomannan, a viscous fibre that has many potential health benefits. They contain less than 1 gram of net carbs and only 15 calories per serving.

Dark chocolate and cocoa powder

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

Olive oil

Olive oil is high in oleic acid, a monounsaturated fat that has been linked to a decreased risk of heart disease. It is also high in polyphenol antioxidants, which protect heart health by reducing inflammation and improving artery function.

Avocados

Avocados are a popular choice for those following a keto diet as they are high in healthy fats and low in carbs. They are also a good source of vitamins and minerals, including potassium and B vitamins. Research shows that eating avocados regularly can improve heart health.

Fats and oils

The keto diet recommends the consumption of healthy, unsaturated fats, such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. However, it also encourages the intake of saturated fats from oils (palm, coconut), lard, butter, and cocoa butter.

The two oils recommended on the keto diet are olive oil and coconut oil. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil, on the other hand, is high in saturated fat but contains medium-chain triglycerides (MCTs) that can increase ketone production and may promote weight loss.

Other good fats to include in the keto diet are butter and ghee. Butter contains only trace amounts of carbohydrates, while ghee is completely carb-free. Ghee is clarified butter that has a rich buttery taste and is commonly used in Indian cooking.

Avocados are another popular choice for those on the keto diet. Half of a medium avocado contains about 6 grams of total carbohydrates, 4.5 grams of which are fibre, and they are also high in many vitamins and minerals, including potassium. Research shows that eating avocados regularly can improve heart health.

Meat is also considered a staple on the keto diet, and fresh meat and poultry contain no carbohydrates. While processed meats like bacon and sausage are allowed, they are not the best for heart health and may increase the risk of certain types of cancer.

In addition to the above, nuts and seeds are recommended on the keto diet as they are high in healthy fats, fibre, and protein, while being very low in net carbs. Some nuts and seeds that are keto-friendly include almonds, Brazil nuts, cashews, macadamia nuts, pecans, pistachios, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds.

Frequently asked questions