Keto Food Basics: What To Eat And Avoid

The ketogenic 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 uses fat instead of carbohydrates as its primary energy source. This diet typically limits carbs to 20-50 grams per day.

Keto-approved foods include meat, seafood, dairy, eggs, nuts, fats and oils, and some vegetables. Meat and poultry contain no carbohydrates and are rich in B vitamins and minerals. Fatty fish like salmon, sardines, and mackerel are also excellent sources of omega-3 fats, which have been linked to improved health outcomes. Shellfish like shrimp, crab, and lobster are also keto-friendly, but it's important to track their carb content.

Dairy products such as cheese, cream, butter, and yogurt are also suitable for the keto diet, as they are high in fat and low in carbs. Eggs are another keto staple, as they are high in protein and contain less than 1 gram of carbohydrates per large egg.

When it comes to vegetables, keto dieters should focus on non-starchy, above-ground varieties like broccoli, cauliflower, green beans, bell peppers, zucchini, and leafy greens. These vegetables are low in calories and carbs but high in nutrients.

Nuts and seeds are also a great addition to the keto diet, as they are high in healthy fats and low in carbs. Examples include macadamias, almonds, pecans, walnuts, sesame seeds, pumpkin seeds, and flaxseeds.

Healthy fats and oils like olive oil, coconut oil, avocado oil, and butter are also encouraged on the keto diet.

Meat and Poultry

When it comes to meat, you can eat beef, pork, lamb, and fish. The fattier the meat, the better, as this helps to achieve the desired ratio of fat to protein. For example, ribeye steak is a good choice, as it is marbled with fat. Grass-fed beef is preferable, as it has a better fatty-acid composition with fewer inflammatory PUFAs. However, it can be expensive and hard to find, so conventional beef is also a good option.

Poultry is a little leaner, so it is best to choose cuts with the skin on to boost the fat content. Chicken liver is also a good option. Duck is another keto-friendly bird, as it has a higher fat content.

Processed meats such as bacon and sausage are allowed on keto, but they are not the best for your heart and may increase your risk of certain types of cancer. It is better to choose fresh, unprocessed meats and poultry as your main source of protein.

Dairy and Dairy Alternatives

Dairy

When it comes to dairy, the key to staying keto is to choose products that are low in carbs and added sugars. Here are some keto-friendly dairy options:

• Butter: Butter only contains trace amounts of milk sugar, and grass-fed butter is a healthier option.
• Ghee: Ghee is clarified butter that has been heated and had the milk solids removed. It has a concentrated buttery taste and is commonly used in Indian cooking.
• Heavy cream: Heavy cream is a common ingredient in keto baking and cooking, and it can also be used to add fat to your coffee or tea.
• Half-and-half: Half-and-half is a combination of heavy cream and whole milk, with only 1 gram of net carb per 2-tbsp serving.
• Spreadable cheeses: Cream cheese, mascarpone, and creme fraiche are commonly used in keto dessert recipes, and cream cheese can also be used as a thickener for creamy soups and dips.
• Soft-ripened cheeses: Brie and Camembert are among the lowest-carb cheeses, with only 0.5 grams of carbs per 100 grams.
• Hard cheeses: Cheddar, Swiss, Parmesan, and Provolone are aged cheeses that have lower carb counts due to the good bacteria using up the net carbs.
• Semi-soft cheeses: Monterey jack, mozzarella, feta, and havarti are versatile and widely available in the US, with slightly higher carb counts than hard cheeses.
• Blue cheese: Roquefort, gorgonzola, stilton, and blue cheese crumbles are flavorful low-carb options.
• Curd-based cheeses: Whole milk ricotta, full-fat cottage cheese, and paneer are low-carb options, with around 3-4 grams of carbs per 100 grams.
• Sour cream: Sour cream has a very low carb content due to the very low carb content of cream, and it also contains natural probiotics.

Dairy Alternatives

If you're looking for non-dairy options, there are several keto-friendly milk alternatives available:

• Macadamia nut milk: Macadamia nut milk is high in fat and low in carbs, with a creamy texture and a similar mouthfeel to cow's milk.
• Almond milk: Almond milk is widely available, inexpensive, and has less than 1 gram of net carbs per serving. It's also less likely to cause allergies than cow's milk.
• Unsweetened chocolate almond milk: This option offers a rich chocolatey taste while still being low in carbs.
• Flaxseed milk: Flaxseed milk is a low-calorie, low-carb, non-dairy milk made with flaxseeds, which are a good source of omega-3 fatty acids, protein, and fiber.
• Pea milk: Pea milk is a nut-free and soy-free option that is also high in protein, with 8 grams of protein per 8 ounces.
• Coconut milk: Coconut milk is relatively keto-friendly, with some brands offering only 1 gram of net carbs per 8-ounce serving. However, it's important to choose the unsweetened variety, as coconut cream and cream of coconut contain too much sugar.
• Soy milk: Soy milk is a good option for those who are lactose intolerant, with 1 gram of net carbs per 8-ounce serving. However, it is controversial due to its environmental impact.
• Cashew milk: Cashew milk is another low-carb option that is widely available in most grocery stores. It's also good for eye health and skin health, thanks to its antioxidant content.

High-Fat Veggies

While on a keto diet, it is important to eat high-fat foods, including vegetables. Here are some high-fat veggies that are keto-approved:

Avocados

Avocados are technically fruits but are considered high-fat veggies on the keto diet. They are high in fibre and low in net carbs. Avocados are also a good source of potassium, which is a mineral that many Americans lack. They are also known to improve heart health risk factors, including lowering levels of LDL (bad) cholesterol.

Olives

Olives are another high-fat fruit that is often categorised as a vegetable. They are high in fibre and low in net carbs. The main antioxidant in olives, oleuropein, has anti-inflammatory properties and may protect your cells from damage.

Spinach

Spinach is extremely low in carbs and can be used in a variety of ways, including raw in salads, baked into chips, sautéed, or creamed. It is also a good plant-based source of calcium and iron and is rich in antioxidants.

Asparagus

Asparagus is filling, highly nutritious, and very low in carbs. It is a good source of iron, potassium, and vitamin C. Asparagus pairs well with a high-fat sauce such as hollandaise or béarnaise.

Broccoli

Broccoli is a popular vegetable that is rich in vitamin C and contains calcium and potassium. It is also versatile and can be steamed, fried in butter, drizzled in cheese sauce, roasted with bacon, or baked au gratin.

Kale

Kale is slightly higher in carbs than spinach but is a flavorful veggie. It can be enjoyed raw in salads, baked into chips, sautéed, or used as a base instead of pasta.

Non-Starchy Vegetables

When following a keto diet, it is recommended to consume non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting the fibre content from the total carbohydrate content.

• Broccoli
• Arugula
• Asparagus
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Kale
• Mushrooms
• Spinach
• Tomatoes
• Lettuce
• Avocado
• Cucumber
• Zucchini
• Green Beans
• Eggplant
• Cabbage
• Green Peppers
• Red Peppers
• Yellow Peppers

These non-starchy vegetables can be consumed freely and in large quantities on a keto diet. They are a good source of antioxidants and fibre, and their low-carb content makes them ideal for maintaining ketosis.

When choosing vegetables for a keto diet, it is generally best to select those that grow above ground, as root vegetables tend to be higher in starch and carbohydrates.

Berries

Raspberries, blackberries, and strawberries are your best bet, with net carb counts of around 5 to 8 grams per 100 grams. Blueberries are also keto-friendly but should be consumed in moderation as they have twice the amount of carbs as the other berries.

A 1-cup serving of raspberries contains 5 grams of net carbs, while the same serving of blackberries has 6 grams, and strawberries have 8 grams. Blueberries, on the other hand, have 12 to 17 grams of net carbs per cup, so it's best to stick to smaller portions.

So, if you're craving something sweet while on the keto diet, reach for some berries! They are a delicious and nutritious way to stay on track.

Frequently asked questions