Keto-Friendly Sweets: What Sweets Are Allowed?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is designed to force the body to burn fat for energy instead of carbohydrates, which is known as ketosis. While the keto diet has become popular for weight loss, it was originally developed to treat epilepsy. On the keto diet, you can eat meat, fish, eggs, dairy, vegetables, nuts, seeds, and high-cocoa chocolate. However, it's important to make sure you get enough fibre and limit your intake of fruit and starchy vegetables.

Meat and Poultry

When choosing meat and poultry on a keto diet, opt for plain, unprocessed, and fatty cuts. Grass-fed and pasture-raised animal meat is recommended as it contains higher-quality fats and protein and can keep you full for longer. Examples of good meat and poultry options include:

• Beef
• Pork belly
• Ribeye steak
• Chicken thighs
• Baby back ribs
• Turkey
• Chicken
• Duck
• Game hen
• Goose

Processed meats, such as bacon, sausage, and ham, are allowed on keto but should be limited as they are not the best for heart health and may increase the risk of certain types of cancer.

Fish and Seafood

Salmon is a very popular choice for keto dieters due to its high fat content and versatility. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and no carbs. It is also packed with potassium, selenium, and B vitamins. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with the latter being fattier. Salmon is extremely versatile and can be grilled, broiled, or baked.

Mackerel is another fatty keto-friendly fish that is loaded with omega-3 fatty acids and vitamin D. It is also an excellent source of supernutrients like vitamin B and selenium.

Mahi-Mahi is a great choice for those who want a mild-tasting fish with a firm, smooth texture. It is slightly less fatty than other fish but is still an excellent source of protein with no carbs. Mahi-Mahi can be baked, grilled, or broiled.

Other good options for keto-friendly seafood include shellfish such as shrimp, scallops, crab, mussels, and bay scallops. These are all low-carb options, with shrimp and most crabs containing no carbs at all. However, it is important to note that oysters and octopus do contain carbs, so these should be consumed in moderation on a keto diet.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet. With hundreds of varieties to choose from, most cheeses are very low in carbohydrates and high in fat. For example, just one ounce (28 grams) of cheddar cheese provides one gram of carbohydrates, six grams of protein, and a good amount of calcium. Cheese is also a good source of conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition. Some studies even suggest that cheese may help protect against heart disease.

Plain Greek yogurt and cottage cheese are also suitable dairy options on the keto diet. These are high-protein foods that can help decrease appetite and promote feelings of fullness. They can be enjoyed as a snack on their own or combined with chopped nuts, cinnamon, or other spices for a quick keto treat.

Cream and half-and-half are also keto-friendly. These dairy products are very low in carbohydrates and high in fat, making them ideal for adding to coffee or using in cooking. Like cheese, they are rich in CLA, which may promote fat loss. However, it is recommended to consume them in moderation, as excessive intake of saturated fat may be linked to an increased risk of cardiovascular disease and stroke.

When it comes to plant-based milk alternatives, several options are available for those on a keto diet. Unsweetened soy, almond, and coconut milk are all suitable choices. It is important to avoid sweetened versions, as they contain too much sugar. Oat milk, even in its unsweetened form, is generally too high in carbohydrates to be considered keto-friendly.

In conclusion, dairy and dairy alternatives play an important role in the keto diet. Whether it's cheese, yogurt, cream, or plant-based milk, these options provide variety, essential nutrients, and help individuals adhere to the high-fat, low-carbohydrate requirements of the keto diet.

Vegetables

A good rule of thumb when choosing vegetables for a keto diet is to opt for above-ground vegetables, as they tend to be lower in carbs. Below-ground vegetables, or root vegetables, tend to have a higher starch content and are therefore less suitable for a keto diet.

• Spinach
• Lettuce
• Asparagus
• Avocado
• Cucumber
• Tomatoes
• Cauliflower
• Zucchini
• Green beans
• Kale
• Celery
• Mushrooms
• Brussels sprouts
• Broccoli
• Cabbage
• Green peppers
• Eggplant
• Bok Choy
• Eggplant
• Radishes
• Watercress

While the following vegetables should be avoided or consumed in moderation:

• Potatoes
• Sweet potatoes
• Onions (in large amounts)
• Carrots
• Parsnips
• Beetroot
• Corn
• Peas
• Beans
• Winter squashes, such as acorn squash and butternut squash

It is important to note that the keto diet may not be suitable for everyone and should be undertaken with caution. It is always recommended to consult with a healthcare professional before starting any new diet.

Nuts and Seeds

Brazil Nuts

Brazil nuts are an excellent keto-friendly option. They are low in carbs, with only 3-4 grams of total carbs per ounce, and high in healthy fats. Additionally, they are a rich source of selenium, a trace mineral that is often lacking in the keto diet. Just one Brazil nut provides more than 100% of the recommended daily intake of selenium, but it's important not to overindulge as excessive selenium intake may have negative health effects.

Pecans

Pecans are another high-fat, low-carb nut that is perfect for the keto diet. With just 4 grams of total carbs per ounce, they are an excellent source of nutrients like thiamine, magnesium, and phosphorus. They can be enjoyed as a snack or crushed as a crunchy coating for fish or chicken.

Macadamia Nuts

Macadamia nuts are native to Australia and are a fantastic addition to a keto diet. They have a very high-fat content, with 1-ounce containing 4 grams of total carbs. Studies have linked macadamia nuts to improved cholesterol levels and metabolic risk factors.

Walnuts

Walnuts are a popular nut worldwide and are a favourite among those following the keto diet due to their versatility. A 1-ounce serving contains 4 grams of net carbs and 18 grams of fat. They are known to help reduce levels of "bad" cholesterol, thereby reducing the risk of heart disease.

Sunflower Seeds

Sunflower seeds are a high-fat snack that fits well within the keto diet. They have slightly more net carbs than some other options, with 1-ounce containing 6 grams of net carbs and 14 grams of fat. They are also packed with antioxidants and have been found to have antidiabetic and anti-inflammatory properties in animal studies.

Sesame Seeds

Sesame seeds are a versatile ingredient in keto baking. They add crunch and flavour to crackers, bread, and muffins without adding many extra carbohydrates. A 1-ounce serving contains 2 grams of net carbs and 13 grams of fat. They are also a good source of anti-inflammatory antioxidants.

Pumpkin Seeds

Pumpkin seeds are a great source of protein, with 7 grams per 1-ounce serving. They also contain 6 grams of fat and only 2 grams of net carbs, making them a nutritious and keto-friendly option.

Almonds

Almonds are a cost-effective and versatile nut that is popular on the keto diet. They have a neutral flavour and can be ground into a fine powder to substitute for flour in keto baking. A 1-ounce serving contains 2 grams of net carbs and 14 grams of fat. Almonds are also rich in vitamin E and antioxidants.

Chia Seeds

Although chia seeds appear high in carbohydrates at first glance, most of their carb content is fibre, which can be subtracted from the total carb count. With 1-ounce providing 2 grams of net carbs and 9 grams of healthy fats, they are a great source of dietary fibre and soluble fibre, making them an excellent choice for improving digestive health.

Hemp Seeds

Hemp seeds are the seeds of the Cannabis sativa plant, but they contain no THC and are safe and legal to consume. They are a great keto ingredient, providing 14 grams of fat, 9 grams of protein, and only 1 gram of net carbs per 1-ounce serving. They are also a rich source of omega-3 fatty acids and various minerals.

Hazelnuts

Hazelnuts are a tasty treat on the keto diet. With 1-ounce containing 2 grams of net carbs and 17 grams of fat, they are rich in heart-healthy fats, fibre, and vitamin E. They pair well with keto-friendly chocolate for a delicious dessert.

Frequently asked questions