Leena Watts
The ketogenic diet is a high-fat, low-carbohydrate diet that has been associated with several health benefits, including weight loss, improved insulin resistance, and lower cholesterol. While protein is an important part of the keto diet, as it helps preserve muscle mass, it is recommended that protein intake be kept moderate to prevent hindering ketosis, the metabolic state in which the body uses fat for energy instead of carbohydrates. This is because amino acids in protein can be converted to glucose. As a result, those on the keto diet should aim for a protein intake of 1.2 to 2.0 grams per kg of reference body weight, with therapeutic keto diets for conditions like cancer aiming for the lower end of this range.
So, what are some low-protein foods that are suitable for the keto diet?
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | Moderate |
| Foods | Fish, meat, poultry, eggs, cheese, Greek yogurt, cottage cheese, cream, nuts, seeds, berries, coffee, tea, avocados |
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What You'll Learn
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. Some examples of keto-friendly non-starchy vegetables include:
- Celery: Celery is very low in carbohydrates, with only 2.97 grams of carbs per 100-gram serving. It is also a good source of calcium and potassium.
- Zucchini: Zucchini is rich in vitamin C and also contains phosphorus and potassium. A 100-gram serving contains only 3.11 grams of carbs.
- Mushrooms: Mushrooms are hearty vegetables that are packed with potassium. One serving contains 3.26 grams of carbohydrates. They can be a great addition to an egg yolk omelet.
- Bell peppers: Bell peppers are low in carbs and starch. They can be stuffed with a creamy egg and spinach mixture for a delicious keto-friendly dish.
- Leafy greens: Leafy salad greens such as romaine lettuce, spinach, and arugula are excellent sources of vitamins and minerals. They are also low in carbs, with romaine lettuce containing 4.06 grams of carbs per 100-gram serving, spinach containing 3.63 grams, and arugula containing 3.65 grams.
- Cucumber: Cucumbers are a good source of vitamin K and contain 3.63 grams of carbs per 100-gram serving. They can be sliced and dipped in a full-fat dip for an easy keto-friendly snack.
- Asparagus: Asparagus is a good source of iron, potassium, and vitamin C. It contains 3.88 grams of carbs per 100-gram serving. Try wrapping asparagus in bacon for a delicious keto-friendly snack or side dish.
These non-starchy vegetables can be prepared in a variety of ways to fit into a keto diet. They can be eaten raw, cooked, or incorporated into salads, omelets, or keto-friendly side dishes.
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Nuts and seeds
Some nuts and seeds are better than others for a keto diet. Macadamia nuts, for example, are very high in fat, making them perfect for keto. A 4-week study in 17 men found that those who consumed 15% of their calorie intake from macadamia nuts experienced a 5.3% reduction in LDL (bad) cholesterol levels and an 8% increase in HDL (good) cholesterol.
Brazil nuts are another good choice, as they are an excellent source of selenium, which is critical for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. However, due to their exceptionally high selenium content, it is best to limit your intake to one to three Brazil nuts a day to avoid consuming too much of this mineral, which may have negative health effects.
Chia seeds are also a great option for keto dieters. They are packed with healthy fibre and omega-3 fats, which offer powerful anti-inflammatory properties. Flax seeds are another good option, as they are full of fibre and omega-3 fats, and can be added to keto-friendly baked goods, soups, smoothies, and protein shakes.
Pecans are a great low-carb option, with only 2 net carbs per serving. They have been linked to a reduced risk of cardiovascular disease and diabetes. Walnuts are another keto-friendly nut, known for their potential heart health benefits, including reducing LDL (bad) cholesterol and blood pressure.
While peanuts are technically a legume, they are also widely available and a great choice for keto dieters. They are an excellent source of plant-based protein and essential amino acids, which promote muscle growth. Sesame seeds are another popular ingredient, commonly used as a topping for baked goods.
When introducing nuts and seeds into your keto diet, it is important to pay attention to the serving size to ensure you stay within the keto guidelines.
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Oily fish
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. The diet aims to put the body in a metabolic state called ketosis, where the body breaks down stored fat into molecules called ketone bodies to use for energy. As a result, keto-friendly foods are typically high in fat and low in carbs.
When it comes to keto fish, carbs are not a concern, but most fish are lean and high in protein. Therefore, it is important to choose fatty fish varieties and add healthy fats like butter, ghee, tallow, or coconut oil to boost the fat content of a keto fish meal.
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Cheese
Cheddar, for example, is a good fit for the keto diet. A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. Harder cheeses like cheddar tend to have a lower carb count than softer cheeses. For this reason, full-fat cheddar is a better option than low-fat cheddar or Colby cheese, which only has about 2 grams of fat per 1-ounce serving.
Gouda is another keto-friendly cheese. With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it fits well within the keto diet. Its creamy texture and slightly sweet taste make it a great addition to burgers or keto mac and cheese recipes.
Goat cheese, also known as chevre, is also suitable for the keto diet. It has a tangy, gamy flavour and a 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs. Goat cheese also contains less lactose and different proteins than cow's milk, making it easier to digest.
Blue cheese is another cheese that fits the keto bill. One slice (21 grams) has 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat. Its strong flavour makes it a tasty addition to salads, dips, or sauces.
While cottage cheese is a high-protein food, it also contains a relatively high amount of carbs and not much fat, making it less ideal for keto. However, it can be consumed in moderation on keto, as it has been shown to decrease appetite and promote feelings of fullness.
In general, it is important to choose full-fat cheeses over low-fat or nonfat varieties when on the keto diet. Processed cheeses, such as American cheese or spray-can cheese, should also be avoided, as they often contain added sugars or preservatives that can increase carbohydrate content.
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Eggs
When preparing keto-friendly egg recipes, you can enjoy them scrambled, poached, or fried. Pairing eggs with low-carb vegetables like spinach or bell peppers can boost the meal's nutrient content. You can also add meats and cheeses to increase the fat content and enhance the flavour.
One popular method of increasing the meal's protein content without adding carbs is to use egg whites in omelettes. While the yolks contain the healthy fats beneficial for those on keto, egg whites are a good source of lean protein. It's important to eat whole eggs rather than just egg whites, as most of an egg's nutrients are found in the yolk, including antioxidants that are linked to eye health.
Hard-boiled eggs are a quick keto breakfast option, and they can also be a handy grab-and-go snack.
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Frequently asked questions
The keto diet is a low-carbohydrate, fat-rich eating plan. The diet is designed to put the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates for energy.
Some low-protein foods that are keto-friendly include:
- Nuts and seeds
- Avocados
- Berries
- Oily fish (in moderation)
- Cheese (in moderation)
- Eggs
The keto diet is associated with weight loss and improved health parameters such as insulin resistance, high blood pressure, and elevated cholesterol. The diet has also been used to manage specific medical conditions such as diabetes, epilepsy, polycystic ovary syndrome, and Alzheimer's disease.
