Keto Cooking: Low-Carb, High-Fat, High-Taste!

Low-carb, high-fat keto cooking is a style of food preparation that adheres to the rules of the ketogenic diet. This involves eating a very low amount of carbohydrates and replacing them with healthy fats to help your body burn fat for energy. The keto diet is popular for its potential benefits for weight loss and blood sugar control, as well as its possible positive impact on certain cancers, Alzheimer's disease, and other health conditions. When following a keto diet, it's important to consume animal proteins, dairy, vegetables, plant-based foods, and fats and oils, while limiting or avoiding sugary foods, grains or starches, fruit, beans or legumes, root vegetables, low-fat products, condiments, unhealthy fats, and alcohol.

High-fat, low-carb foods

The ketogenic diet is a low-carb, high-fat diet that shares similarities with Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with healthy fats. This shift in diet puts your body in a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

Meat and Poultry

Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. They are also great sources of high-quality protein, which helps preserve muscle mass.

Fish and Shellfish

Fish and shellfish are keto-friendly. Salmon and other fatty fish are carb-free and rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.

Eggs

Eggs are an excellent source of protein and contain less than 1 gram of carbs per large egg. They can trigger hormones that increase feelings of fullness. It is best to eat whole eggs as most of the nutrients are found in the yolk, including antioxidants that protect eye health.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. They are high in fat and protein and can help decrease appetite and promote feelings of fullness.

Cream and Half-and-Half

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. They are rich in CLA, which may promote fat loss.

Unsweetened Plant-Based Milk

Unsweetened soy, almond, and coconut milk are keto-friendly. Sweetened options contain too much sugar. Oat milk is also too high in carbs and should be avoided.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in healthy fats and low in net carbs. They also contain fiber.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. They are also high in fiber, which can help you feel full and lower your calorie intake.

Berries

Most fruits are too high in carbs for the keto diet, but berries are an exception. They are low in carbs and high in fiber, and loaded with antioxidants.

Dark Chocolate and Cocoa Powder

Dark chocolate with a minimum of 70% cocoa solids is delicious and can be eaten in moderation on keto. It may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy.

Oils

Olive oil, coconut oil, avocado oil, and butter are good fats to include in the keto diet. They are pure fat sources and contain no carbs.

High-protein foods

Animal Proteins

Animal proteins are a staple of the keto diet, as they are low-carb and rich in B vitamins, minerals, and high-quality protein. Examples include:

• Fish and shellfish, such as salmon, sardines, mackerel, shrimp, and crab
• Meat and poultry, such as beef, pork, chicken, and turkey
• Eggs

Dairy and Dairy Alternatives

Dairy products are also a good source of protein and are typically low in carbs. Some options include:

• Cheese, such as cheddar, goat, cream, blue, or mozzarella
• Plain Greek yogurt and cottage cheese
• Cream and half-and-half
• Unsweetened plant-based milk, such as soy, almond, or coconut milk

Plant-Based Protein

While plant-based proteins may be more limited on a keto diet due to the restriction of many carb-rich foods, there are still some good options:

• Tofu and other soy foods
• Nuts and seeds, such as almonds, walnuts, pumpkin seeds, sunflower seeds, chia seeds, and hemp seeds

Other High-Protein Foods

In addition to the above, there are some other high-protein foods that can be incorporated into a keto diet:

• Whey protein powder
• Deli meat, such as turkey
• Beef jerky
• Vegetarian meat substitutes

It is important to note that while a high-protein, low-carb diet can be beneficial for weight loss and muscle gain, it should still include a variety of foods to meet all your nutritional needs. Additionally, the specific amount of protein you need will depend on various factors, such as your age, sex, activity level, and body composition goals.

Low-carb vegetables

Vegetables are a great source of vitamins and minerals, but not all veggies are created equal when it comes to the keto diet. The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you typically limit your carb intake to 20-50 grams per day to achieve a state of ketosis, where your body burns fat for fuel. So, which vegetables are keto-friendly, and which ones should you avoid? Let's take a closer look at some of the best low-carb veggies to include in your keto meal plan.

Above-Ground vs. Below-Ground Vegetables

A simple rule to remember is that above-ground vegetables tend to be lower in carbs and are usually the best options for a keto diet. These include leafy greens like spinach, lettuce, and kale, as well as veggies like asparagus, cucumber, zucchini, and green peppers. On the other hand, below-ground vegetables, also known as root vegetables, tend to have more carbs and are less keto-friendly. Potatoes, sweet potatoes, carrots, and parsnips are some examples of root veggies to limit on a keto diet.

Keto-Friendly Vegetable Options

• Green Beans: These are not only keto-friendly but also packed with magnesium and calcium. One cup of fresh green beans has about seven grams of carbs. Try sautéing them in lemon and olive oil.
• Cauliflower: Cauliflower is a versatile veggie that can be used as a substitute for high-carb foods. From cauliflower rice to cauliflower tots, it's a favourite among keto dieters. One cup of cauliflower has just around five grams of carbs.
• Broccoli: Broccoli is a good source of fibre and vitamins K and C. It's also relatively high in protein, with about two grams per cup. One cup of broccoli has about six grams of carbs.
• Cabbage: Cabbage is loaded with antioxidants and vitamins like beta-carotene and vitamin C. One cup of green cabbage has around five grams of carbs. It's a great addition to salads or casseroles.
• Zucchini: Zucchini is a fantastic low-carb option, with just about six grams of carbs per zucchini. It's also a good source of potassium and vitamin C. Try making zucchini fries or zucchini chips, or use it as a keto-friendly pasta substitute.
• Spinach: Spinach is extremely low in carbs, with less than one gram of carbs per cup of raw leaves. It's also rich in nutrients like carotenoids, vitamin C, vitamin K, folic acid, and iron. Add it to salads, sauté it, or blend it into a smoothie.
• Asparagus: Asparagus is a great source of fibre, folate, and vitamins A, C, E, and K. It's a popular choice in keto recipes, with just two grams of net carbs per cup.
• Kale: Kale is extremely low in carbs and packed with nutrients like vitamins K, A, and C, as well as magnesium, potassium, and iron. Try making kale chips, adding it to salads, or using it as a base instead of pasta.
• Cucumber: Cucumbers are composed of 96% water, making them a hydrating and low-carb veggie option. They're perfect for salads, sandwiches, and dips. One cup of cucumber slices has only two grams of net carbs.
• Bell Peppers: Bell peppers, especially the red, orange, and yellow varieties, are excellent sources of vitamins C, K, and potassium. They add a nice crunch and colour to keto dishes. One cup of chopped red bell peppers has six grams of net carbs.
• Celery: Celery is a low-carb, high-water content veggie that adds crunch and flavour to any dish. It's also a good source of folate, potassium, and vitamin C. One cup of chopped celery has 1.4 grams of net carbs.

Tips for Including More Vegetables in Your Keto Diet

• Veggie Sticks: Cut up veggies like celery, cucumber, or bell peppers into sticks and enjoy them as a snack or appetizer with a high-fat dipping sauce.
• Cooking Methods: Try different cooking methods like roasting, sautéing, or steaming to add variety to your veggie dishes. You can also cook vegetables in bacon fat or butter for extra flavour.
• Fat Addition: Vegetables are a great vehicle for adding more healthy fats to your keto diet. Try seasoning cooked veggies with butter or roasting them in oils like coconut oil or avocado oil. You can also dip veggies in salad dressings or sauces.
• Moderation: While the above-mentioned vegetables are generally keto-friendly, remember to practise portion control. Even low-carb veggies can add up if you consume large amounts. Aim for a balanced approach and include a variety of veggies in your diet.

Vegetables to Avoid on a Keto Diet

While the focus here is on low-carb veggies, it's also important to know which vegetables to limit or avoid on a keto diet. Here are some veggies that are higher in carbs and may interfere with ketosis:

• Peas
• Beans
• Corn
• Carrots
• Potatoes
• Sweet Potatoes
• Parsnips
• Celeriac

Remember, the key to a successful keto diet is finding the right balance of nutrients and enjoying a variety of healthy foods. Always consult with a healthcare professional or registered dietitian

Low-carb, high-fat dairy

Dairy products are a great source of nutrition and can be included in a low-carb, high-fat keto diet. However, not all dairy products are created equal, and some are more suitable for keto than others. Here are some things to keep in mind when it comes to low-carb, high-fat dairy:

Types of Dairy Suitable for Keto

Dairy products that are high in fat and low in carbohydrates are ideal for a keto diet. Here are some examples:

• Butter: Butter is a great source of healthy fats and is low in milk proteins and lactose-free. It can be used for cooking, baking, or as a spread.
• Cheese: Most types of cheese are very low in carbohydrates and high in fat, making them perfect for keto. Go for harder varieties like Swiss cheese, feta cheese, parmesan, gouda, or cheddar cheese, as they contain high amounts of fat and moderate amounts of protein, vitamins, and calcium.
• Cream: Cream is rich in healthy fats and very low in carbohydrates. Sour cream, which is partially fermented cream, contains less lactose than unfermented cream.
• Greek Yogurt: Plain Greek yogurt is a good source of protein and is lower in lactose than regular yogurt. It can be enjoyed as a snack or used in keto recipes.

Tips for Choosing Dairy on a Keto Diet

When selecting dairy products for a keto diet, keep the following in mind:

• Check the Carbohydrate Content: Always read the nutrition labels to determine the carbohydrate content of dairy products. Choose options with minimal carbohydrates and no added sugar.
• Be Mindful of Portion Sizes: Dairy products can be high in calories, so it's important to watch your portion sizes. Enjoy dairy in moderation as part of a well-balanced keto diet.
• Consider Lactose Intolerance: Some individuals may have difficulty digesting lactose, the sugar found in dairy products. If you are lactose intolerant, opt for low-lactose dairy options like hard cheeses or Greek yogurt.
• Combine with Other Keto-Friendly Foods: Dairy products can be combined with other keto-friendly foods to create delicious and nutritious meals. For example, add cheese to low-carb vegetables or use cream in your coffee.

Potential Drawbacks of Dairy on a Keto Diet

While dairy can be a great addition to a keto diet, there are a few potential drawbacks to consider:

• Insulin Levels: Dairy products, especially those high in lactose, can raise insulin levels. If keeping insulin levels low is a priority for you, opt for lower-lactose dairy options or limit your overall dairy intake.
• Cravings: For some people, consuming dairy may trigger cravings for more. If you find that dairy increases your appetite or makes it difficult to stick to your diet, consider reducing your intake or trying a dairy-free period to see if it makes a difference.
• Weight Loss Stall: Dairy products can be high in calories, and overconsumption may hinder weight loss. If you find that your weight loss has stalled, consider reducing your intake of dairy or opting for lower-calorie alternatives.
• Acne and Skin Issues: In some individuals, dairy may worsen acne and other skin issues. If you notice a connection between dairy consumption and skin problems, consider reducing your dairy intake or trying a dairy-free period to see if it improves your skin.

Remember, everyone's experience with dairy on a keto diet may vary. Some people may tolerate dairy well, while others may find that reducing their dairy intake improves their overall health and well-being. It's always a good idea to listen to your body and make adjustments as needed.

Nuts and seeds

Pecans

Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides 4 grams of total carbs. They are a high-fat, keto-friendly nut that may help reduce levels of insulin. Insulin is a hormone that can cause your body to store fat, so it’s ideal to keep insulin levels low when trying to lose weight.

Brazil Nuts

Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains 3 grams of total carbs. They are also an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. Brazil nuts can be enjoyed on their own or crushed and sprinkled on keto-friendly desserts. However, due to their exceptionally high selenium content, it is best to limit your intake to one to three Brazil nuts a day.

Chia Seeds

Chia seeds are tiny, firm, black or white seeds that are packed with healthy fibre and omega-3 fats. One ounce (28 grams) of chia seeds provides 12 grams of total carbs. With about 60% of their fat content consisting of omega-3 fats, they are an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties. Chia seeds can be added to smoothies or protein shakes, or used in a keto cracker recipe to add crunch. They can also be soaked in liquid for several hours to make a popular low-carb dish called chia pudding.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. Several studies link macadamia nuts to improved cholesterol levels. Macadamia nuts are a perfect high-fat snack and can also be bought as keto-friendly macadamia nut milk, butter, and flour.

Flax Seeds

Flax seeds are full of fibre and omega-3 fats. One ounce (28 grams) of flax seeds provides 9 grams of total carbs. These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health. Flax seeds can be bought whole or as a ground meal, both of which can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.

Walnuts

Walnuts are a popular type of tree nut grown and eaten worldwide. One ounce (28 grams) of walnuts contains 4 grams of total carbs. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. Walnuts can be enjoyed as a snack or as an ingredient in keto-friendly, low-carb desserts. They also make an excellent addition to salads.

Hemp Seeds

Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides 2 grams of total carbs. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure. Hemp seeds can be used in a variety of keto-friendly recipes, as a substitute for oatmeal or grits, or mixed into smoothies and protein shakes.

Hazelnuts

Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. One ounce (28 grams) of hazelnuts contains 5 grams of total carbs. They are also an excellent source of vitamin E, which has been linked to a reduced risk of heart disease. Hazelnuts have a naturally sweet and nutty flavour and make a perfect pairing for chocolate. They can also be used as a keto-friendly flour alternative.

Peanuts

Peanuts are technically a legume, but they are one of the most widely available nuts and a great choice for keto dieters. One ounce (28 grams) of peanuts contains 6 grams of total carbs. They are an excellent source of plant-based protein and packed with essential amino acids. Peanuts and peanut butter can be enjoyed as a snack or added to smoothies, protein shakes, or keto desserts. They can also be used in savory Asian-style sauces or added to dishes like stir-fries for crunch.

Sesame Seeds

Sesame seeds are a popular ingredient used around the world, most notably as a topping for baked goods. They are low in carbs and high in fat, making them a good choice for ketogenic diets. One ounce (28 grams) of sesame seeds contains 7 grams of total carbs. They are also packed with anti-inflammatory antioxidants called lignans. Sesame seeds can be enjoyed as a crunchy topping for stir-fries and salads, or as an ingredient in keto crackers and breads. Tahini, a spread made from ground sesame seeds, is also a tasty, keto-friendly option.

Pine Nuts

Pine nuts are tree nuts that are best known as an ingredient in pesto. They are extremely versatile and have a unique, earthy flavour that pairs well with many foods. They are also low in carbs and high in fat. One ounce (28 grams) of pine nuts provides 4 grams of total carbs. Pine nuts contain a fat called pinolenic acid, which may decrease hunger by regulating hormones that affect appetite. Pine nuts can be used in many dishes to add an extra level of flavour. They can also be eaten raw or roasted as a snack.

Sunflower Seeds

Sunflower seeds are a popular, high-fat snack that can make an excellent addition to your keto diet. One ounce (28 grams) of shelled sunflower seeds contains 6 grams of total carbs. Some research shows that eating sunflower seeds may benefit health in several ways, including their high content of anti-inflammatory antioxidants. Sunflower seeds are mostly eaten by themselves as a snack but also make a great salad topping. Sunflower seed butter is also available at most grocery stores.

Almonds

Almonds and related products like almond butter, milk, or flour are versatile keto diet staples.

Frequently asked questions