Keto-Friendly Foods: What You Can Eat Freely

The ketogenic diet, or keto diet, is a low-carb, high-fat diet. The diet is based on drastically reducing carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. This is when your body uses fat for energy instead of carbohydrates.

On the keto diet, you can eat meat, fish, eggs, butter, cheese, nuts, seeds, healthy oils, avocados, and low-carb veggies. Carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits should be avoided.

High-fat meats, fish, and seafood

Seafood is a great option for those on the keto diet, as it is a naturally lean meat that is high in protein and healthy Omega-3 and Omega-6 fatty acids. Fish and seafood are also very low in carbohydrates. For example, a 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with farm-raised salmon being fattier. Salmon is also extremely versatile and can be grilled, broiled, or baked.

Mahi-mahi is another great option, with a sweet, mild flavour and a firm, smooth texture that can be baked, broiled, or grilled. A 100-gram serving of Mahi-Mahi has 19 grams of protein, and no carbs, but less than 1 gram of fat.

Flounder is a leaner fish, with 12 grams of protein and 2 grams of fat per 100-gram serving. It has a light and flaky texture and a delicate, almost sweet taste. This is a good option for those who do not like a "fishy" taste but still want the health benefits of seafood.

Bay scallops and shrimp are also keto-friendly. While they are not as fatty as other seafood options, they are high in protein. For example, a 100-gram serving of bay scallops has 19 grams of protein. Similarly, shrimp provide 13 grams of protein per 100-gram serving, but they have lower levels of healthy fats and higher cholesterol levels (125mg) compared to other seafood options.

When it comes to meat, the keto diet includes the fattiest cuts of beef, pork, lamb, and poultry. These meats are loaded with nourishing saturated fats and monounsaturated fats, providing your body with an ideal ratio of fat to protein.

Beef, in particular, is a nutrient powerhouse, providing essential B vitamins and meat-specific compounds like carnitine, taurine, and carnosine, which offer various health benefits. When selecting beef for the keto diet, look for pasture-raised, grass-fed, or regenerative farmed meat. While these options can be expensive and hard to find, conventional beef is also highly nutritious and flavourful due to its higher fat content.

Pork is another keto-friendly option, loaded with healthy fats and proteins. While it is less nutrient-dense than beef, pork offers energizing B vitamins and micronutrients like choline and selenium. However, unlike ruminant animals, pigs cannot transform the inflammatory omega-6 fats in their feed into anti-inflammatory omega-3 fats. Therefore, it is important to consider the feed of the animal when choosing pork for the keto diet.

Lamb is also suitable for the keto diet, offering red meat-specific nutrients like taurine and creatine, as well as other beneficial compounds such as conjugated linoleic acid (CLA). Lamb provides higher levels of CLA than any other meat, and studies show that CLA has immune-boosting, bone-strengthening, and heart-healthy properties.

Organ meats, such as liver, are also worth considering as they are extremely nutrient-dense and offer a wide range of vitamins, minerals, and rare amino acids.

Full-fat dairy and eggs

Dairy and eggs are an important part of a keto diet. Full-fat dairy and eggs are especially keto-friendly, as they are high in fat and protein and low in carbohydrates.

Eggs are an extremely healthy source of protein. Each large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health. Although egg yolks are high in cholesterol, they do not appear to increase the risk of heart disease.

Full-fat dairy is also keto-friendly. Cheese, for example, is very low in carbohydrates and high in fat, making it a great fit for the keto diet. Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium. Cheese is high in saturated fat, but it has not been shown to increase the risk of heart disease. In fact, some studies suggest that it may help protect against this condition. Cheese also contains conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition.

Other full-fat dairy products that are keto-friendly include plain Greek yogurt, cottage cheese, cream, and heavy cream or heavy whipping cream. These products are high in fat and protein, making them suitable for the keto diet. However, it is important to enjoy them in moderation, as excessive consumption of saturated fat may increase the risk of cardiovascular disease.

It is important to note that some individuals may have dairy intolerance or allergies, in which case they should avoid full-fat dairy products. However, eggs can still be a good source of protein and fat for those individuals.

Vegetables and fruits

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts burning stored fat into molecules called ketone bodies to use for energy without relying on blood sugar from food.

Vegetables

• Kale
• Spinach
• Bok Choy
• Celery
• Cucumber
• Zucchini
• Cauliflower
• Asparagus
• Broccoli
• Green Beans
• Green Bell Pepper
• Brussels Sprouts
• Cabbage
• Mushrooms
• Romaine Lettuce
• Arugula
• Radishes
• Tomatoes
• Eggplant
• Bell Peppers

Fruits

• Avocados
• Star Fruit
• Tomatoes
• Blackberries
• Raspberries
• Strawberries
• Grapefruit
• Watermelon
• Cantaloupe
• Kiwi
• Berries (strawberries, blueberries, raspberries, and blackberries)
• Melons (in moderation)

When following a keto diet, it is best to stick to above-ground vegetables as they are generally lower in carbohydrates. Root vegetables like potatoes and sweet potatoes tend to be higher in carbohydrates.

Nuts, seeds, and oils

Nuts

• Pecans: They have an excellent nutrient profile for keto, with only 4 grams of total carbs per ounce (28 grams). They are also a high-fat nut that may help reduce insulin levels, which can cause the body to store fat.
• Brazil nuts: These nuts are an excellent source of selenium, a trace mineral needed for various bodily functions. Just one Brazil nut provides more than 100% of the daily recommended amount of selenium. However, due to their high selenium content, it is recommended to limit consumption to one to three nuts per day.
• Macadamia nuts: Macadamia nuts are very high in fat, making them perfect for the keto diet. They have been linked to improved cholesterol levels in several studies.
• Walnuts: Walnuts are a keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure. They can be enjoyed as a snack or added to keto-friendly desserts.
• Peanuts: Technically a legume, peanuts are a great choice for keto dieters as they are widely available. They are an excellent source of plant-based protein and essential amino acids. It is recommended to choose unsalted and natural peanuts and peanut butter without added sugar.
• Almonds: Almonds and almond butter, milk, or flour are versatile keto staples. They are high in protein, healthy fats, fibre, vitamin E, magnesium, copper, and antioxidants. Almonds have been linked to a reduced risk of type 2 diabetes, heart disease, and Alzheimer's.

Seeds

• Chia seeds: Chia seeds are packed with healthy fibre and omega-3 fats, with about 60% of their fat content consisting of omega-3s. They have been shown to reduce inflammation and promote weight loss in studies. Chia pudding is a popular low-carb dish, and chia seeds can also be added to smoothies or used in keto cracker recipes.
• Flax seeds: Flax seeds are full of fibre and omega-3 fats and have been studied for their potential benefits on blood pressure and heart health. They can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
• 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 can be used in a variety of keto recipes, such as a substitute for oatmeal or as a salad topping.
• Sesame seeds: Sesame seeds are low in carbs and high in fat, making them a good choice for ketogenic diets. They are also packed with anti-inflammatory antioxidants called lignans. They can be enjoyed as a topping for stir-fries and salads or used in keto crackers and breads. Tahini, a spread made from ground sesame seeds, is also a tasty keto option.
• Sunflower seeds: Sunflower seeds are a popular, high-fat snack that can be added to a keto diet. They are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids. They are usually eaten as a snack but can also be added to salads. Sunflower seed butter is also available at most grocery stores.

Oils

• Olive oil: Olive oil is made from pressed olives, which are naturally high in fat. It is considered one of the healthiest oils available. Extra virgin olive oil is the least processed and the highest quality option. It has a high smoke point, making it suitable for various cooking methods.
• Avocado oil: Avocado oil has a rich, nutty flavour and a high smoke point, making it ideal for creating crispy fried foods. However, it is more expensive than olive and coconut oils.
• Coconut oil: Coconut oil is unique as it is solid at room temperature due to its high saturated fat content. It has a low smoke point, making it more suitable for baking and low-heat cooking. Refined coconut oil has a higher smoke point but is more processed than unrefined coconut oil.
• Butter: Butter is not technically an oil, but it is used in cooking in a similar way. It adds a rich flavour to dishes but burns quickly, so it is not suitable for high-heat cooking.
• Ghee: Ghee is made by heating butter and removing the milk proteins, resulting in a clarified butter that is solid at room temperature. It is commonly used in Indian cooking and has a higher smoke point than butter, making it suitable for high-heat cooking.

Beverages

When it comes to keto-friendly drinks, water is the best option. It's low-carb and calorie-free, making it the perfect choice for those following a keto diet. In addition to water, there are several other beverage options that can be enjoyed while sticking to a keto diet.

Tea and Coffee

Unsweetened tea and coffee are excellent choices as they are carb- and calorie-free. When it comes to tea, black tea and green tea are great options as they contain a negligible number of carbs, typically less than 1 gram per cup. Herbal teas, such as hibiscus, chamomile, yerba mate, peppermint, and rooibos tea, are also good choices, although it's important to check the carb count on packaged tea products. Coffee, whether hot or iced, is also a nearly calorie- and carb-free option.

Sparkling Water

Sparkling water, whether naturally carbonated or manufactured, is another great option. Many sparkling water brands offer flavored options that are typically unsweetened, making them a perfect low-carb choice.

Nut Milks

Unsweetened nut milks, such as almond and coconut milk, are keto-friendly options. However, it's important to avoid sweetened versions, as they often contain too much sugar.

Diet Sodas

While diet sodas like Diet Coke and Diet Pepsi are technically keto-compliant, they may not be the best choice due to the artificial sweeteners they contain. Instead, opt for naturally derived zero-calorie sweeteners like stevia or erythritol.

Alcoholic Beverages

When it comes to alcohol, hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and suitable for a keto diet. Low-carb beers, such as Budweiser Select 55, Michelob Ultra, and Miller 64, are also keto-friendly options. However, it's important to avoid mixed drinks as they often contain sugar from fruit juices or soda.

Bone Broth

Bone broth is a comforting and keto-friendly drink. It offers no carbs and is a good source of protein.

Kombucha

Kombucha is a gut-friendly fermented tea that can be enjoyed in moderation on a keto diet. However, it's important to note that kombucha is made with sugar, so it's best to choose brands with lower sugar content.

Frequently asked questions