Keto Diet: Replacing High-Carb Foods For Beginners

The keto diet is a high-fat, low-carb diet that can help with weight loss and lower the risk of certain diseases. It involves drastically reducing your carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. This means your body becomes very efficient at burning fat for energy.

If you're following the keto diet, around 10% of your calories should come from carbs. So, what can you eat instead of high-carb foods? There are plenty of keto-friendly replacements for high-carb foods, such as:

- Spaghetti squash, zucchini noodles, steamed spinach, or shiitake noodles instead of pasta

- Mashed cauliflower, mashed broccoli, mashed kohlrabi, or mashed turnip instead of mashed potatoes

- Pork rinds, baked cheese chips, or zucchini chips instead of potato chips

- Almond flour, coconut flour, or pork rinds instead of breadcrumbs

- Jicama fries, zucchini fries, or turnip fries instead of French fries

- Lettuce wraps, egg wraps, or coconut/almond flour tortillas instead of bread

- Avocado halves, cheese buns, low-carb rolls, or egg buns instead of burger buns

Animal proteins

Meat and poultry contain no carbs and are rich in B vitamins and minerals and are a great source of high-quality protein, which may help preserve muscle mass. It is recommended to opt for grass-fed meat as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Fish and shellfish are also keto-friendly and very nutritious. Salmon and other fatty fish are rich in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. They are also a good source of B vitamins, potassium, and selenium. It is worth noting that while shrimp and crabs contain no carbs, oysters and octopus do, so these should be consumed in moderation and their carbs carefully tracked.

Eggs are another excellent source of animal protein for those on a keto diet. A large egg contains less than 1 gram of carbs and about 6 grams of protein. It is important to eat the whole egg as most of its nutrients are found in the yolk, including antioxidants that protect eye health.

In addition to these animal protein sources, dairy products such as cheese, plain Greek yogurt, and cottage cheese are also keto-friendly and provide a good amount of protein.

When following a keto diet, it is important to ensure you are getting enough protein. Aim for a protein intake of 1.2 to 2.0 grams per kg of reference body weight. This range has been shown to preserve muscle mass and provide other health benefits.

Dairy and dairy alternatives

Dairy and non-dairy alternatives are a great way to add variety to your keto diet.

Dairy Options

Heavy cream or heavy whipping cream is a keto-friendly option as it is high in fat and low in carbohydrates. It is also versatile and can be used in coffee, tea, or as a milk substitute in recipes. However, it has an ultra-creamy texture and a greasy mouthfeel, so it may not be suitable for drinking plain.

Half-and-half, a combination of milk and heavy cream, is another good choice. It typically contains about 1 gram of net carbs and 10.5-18% fat per 1-ounce serving, making it an excellent option for a high-fat keto diet.

Dairy-Free, Vegan Milk Substitutes

Unsweetened nut milk, such as almond, cashew, walnut, macadamia, or hazelnut milk, is a great vegan and keto-friendly option. These milk alternatives are low in carbs and can be easily found in most grocery stores. When choosing a nut milk, look for products with a short ingredient list and less than 2 grams of net carbs per cup.

Unsweetened coconut milk is another excellent choice for keto dieters. It is high in fat and low in carbs, with some brands offering less than 1 gram of net carbs per serving. However, be sure to choose pure coconut milk with coconut and water as the only ingredients, as some brands may contain added sugars or other ingredients.

Unsweetened seed milk, such as flax milk and hemp milk, are good options for those with nut allergies. These milk alternatives are also low in carbs, but it's important to read the ingredient labels carefully as they may contain other carb-rich ingredients.

Unsweetened soy milk is another reliable choice for keto dieters. Soy milk is low in calories and fat, and it is also a good option for those who are sensitive to lactose. Look for unsweetened organic soy milk with no more than 2 grams of net carbs per cup.

Unsweetened pea protein milk is a great choice for those looking for a dairy-free, nut-free, vegan-friendly, and high-protein option. Ripple Unsweetened Original Plant-based Milk is a popular brand that offers 8 grams of protein and only 2 grams of net carbs per 8-ounce serving.

Tips for Choosing Milk Alternatives

When choosing a milk alternative for keto, it is important to read the nutrition labels carefully. Look for options with less than 5 grams of net carbohydrates per serving, and preferably lower. Avoid milk made with carb-based ingredients like rice and oats, as well as cow's milk and goat's milk, as these tend to have too many carbs.

Additionally, be mindful of added sugars and sweeteners. Choose unsweetened varieties and check the ingredient list to ensure there are no added sugars or artificial sweeteners.

Finally, consider the fat content of the milk alternative. For a more satisfying and rich mouthfeel, choose options with a higher fat content, especially if you are using it as a direct substitute for dairy milk.

High-fat veggies

Avocados and olives are technically fruits, but they are unique among vegetables in that they are fairly high in fat and low in net carbs. They are also good sources of fibre.

Avocados are loaded with nutrients and healthy fats. They have been found to improve heart health risk factors, including lower levels of LDL (bad) cholesterol.

Olives contain oleuropein, an antioxidant with anti-inflammatory properties that may protect your cells from damage.

Other high-fat veggies include:

• Celery
• Zucchini
• Mushrooms
• Romaine lettuce
• Radishes
• Cucumber
• Spinach
• Arugula
• Asparagus
• Kale
• Bell peppers
• Cauliflower
• Eggplant
• Broccoli
• Cabbage
• Green beans
• Brussels sprouts

Shirataki noodles

When preparing shirataki noodles, it is important to rinse them first and then boil them for a few minutes to improve their texture. After boiling, return the noodles to the colander and rinse again, then pat them dry with paper towels. The next step is to stir-fry the noodles without oil until they are very dry. This step is crucial for achieving the best texture and neutral flavour.

Overall, shirataki noodles are a fantastic option for those following a keto diet, offering a low-carb, low-calorie, and gluten-free alternative to regular noodles. With their versatile nature and health benefits, they are a great way to enjoy your favourite noodle dishes while sticking to your dietary goals.

Dark chocolate and cocoa powder

Cocoa powder is often used in keto recipes, such as keto chocolate, brownies, cakes, and cookies. It can be combined with ingredients like coconut oil, sweetener, and nuts to make delicious keto-friendly desserts.

When it comes to dark chocolate, look for options that contain at least 70% cocoa solids. The higher the percentage of cocoa, the lower the sugar content, which is ideal for a keto diet. Portion control is crucial, as even high-quality dark chocolate contains some carbs. Enjoy it in moderation as part of your daily carb allotment.

Frequently asked questions