Leena Watts
The keto diet is a high-fat, low-carbohydrate eating plan that has been associated with weight loss and improved health, especially for people with diabetes. It is designed to force the body into a state of ketosis, where it uses fat and ketones as its main energy source instead of sugar. While it is generally accepted that carbohydrates are the body's preferred source of energy, the keto diet restricts carbs to promote weight loss and improve health. This means that the types of carbs that can be eaten on a keto diet are typically those that are low in net carbs and will not impact blood sugar levels, such as non-starchy vegetables, nuts, seeds, and berries.
| Characteristics | Values |
|---|---|
| Carbohydrates | Restricted to fewer than 20 to 50 grams of carbs per day |
| Macronutrients | Fat, protein, and carbs |
| Fat | 4 grams of fat for every 1 gram of combined protein and carbs eaten throughout the day |
| Sources of fat | Avocado, olive oil, full-fat cheese, heavy cream, butter, ghee, coconut oil, avocado oil, nuts, seeds, and tofu |
| Protein | Meat, fish, seafood, eggs, or tofu |
| Carbohydrates | Carb-rich foods like pasta, potatoes, and fruits |
| Vegetables | Leafy greens, broccoli, cauliflower, tomatoes, eggplant, bell peppers, zucchini, spinach, kale, Swiss chard, Brussels sprouts, asparagus, onions, garlic, mushrooms, cucumber, celery, and summer squashes |
| Fruits | Berries in small portions |
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Non-starchy vegetables
The keto 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 starts breaking down stored fat into molecules called ketone bodies to use for energy.
- Broccoli
- Cauliflower
- Green beans
- Bell peppers
- Zucchini
- Spinach
- Kale
- Swiss chard
- Brussels sprouts
- Asparagus
- Onions
- Garlic
- Mushrooms
- Cucumber
- Celery
- Summer squashes
When choosing non-starchy vegetables for the keto diet, aim for those with less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting the fibre content from the total carbohydrate content. It is important to note that while non-starchy vegetables are a healthy option, they should be consumed in moderation as part of a well-rounded keto diet that includes a variety of other food groups.
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Nuts and seeds
Choosing the Right Nuts and Seeds:
When it comes to keto-friendly nuts and seeds, you want to look for options that are low in net carbs (total carbs minus fiber) and high in healthy fats and protein. Some of the best options include:
Macadamia nuts: These nuts are renowned in the keto community for their
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Shellfish
Shrimp, prawns, crayfish, and most crabs are good keto options as they are low in carbs. Shrimp, in particular, is a keto favourite for families because it is universally liked by all ages. It is also a good source of selenium and vitamin D, as well as iodine, which is essential for thyroid health.
Mussels, squid, octopus, cuttlefish, oysters, clams, and lobster, on the other hand, do contain carbs. Mussels, for example, are a good source of Omega-3 fatty acids, but they also contain some carbs. So, if you want to include these shellfish in your keto diet, you will need to plan and be strategic about your portions.
Overall, seafood is an excellent source of protein and healthy fats, making it a great addition to any keto meal plan. It is also a good idea to include a variety of seafood in your diet to reap the benefits of different nutrients and keep things interesting.
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Fruits
Avocados
Avocados are classified as fleshy fruits and are an excellent choice for a keto diet. They are high in healthy fats and fibre, with a 150g avocado containing only around 2.8g of net carbs. The recommended serving size is around one-third of a medium-sized avocado, which provides under 3g of net carbs and almost 11g of fat.
Berries
Berries, such as raspberries, blackberries, and strawberries, are generally considered keto-friendly due to their low-carb and high-fibre content. For example, a cup of raspberries has 8g of fibre and under 7g of net carbs. Similarly, a cup of blackberries has nearly 8g of fibre and less than 10g of net carbs. Strawberries are also a good option, with 8 medium-sized strawberries containing 6g of net carbs and 3g of fibre.
Olives
Olives are technically a fruit and are an excellent choice for a keto diet. They are higher in fat than carbs, with 10 large olives containing 2.7g of carbs and a 100g serving containing 6g of carbs. Olives are a good source of antioxidants, monounsaturated fats, and vitamin E, offering potential heart health benefits.
Watermelon
Watermelon is a low-carb fruit option, with 100g containing 7.5g of carbs. It is also packed with vitamins A and C and supports hydration due to its high water content.
Cantaloupe
Cantaloupe is another melon that is suitable for a keto diet, with 100g containing about 8g of carbs. It is also cholesterol-free, low in sodium, and a good source of vitamins A and C, as well as folate.
Tomatoes
Tomatoes are considered keto-friendly, with a cup of cherry tomatoes containing around 4g of net carbs. They are high in water content and provide antioxidants such as beta carotene, vitamin C, and lycopene.
Star Fruit
Star fruit, also known as carambola, is a sweet and sour fruit native to Asia. A cup of cubed star fruit has about 5g of net carbs and is a good source of potassium and vitamin C.
It is important to remember that while these fruits are considered keto-friendly, they should still be consumed in moderation as part of a well-rounded keto diet. The keto diet typically restricts total carbohydrate intake to less than 50g per day, with some sources recommending a limit of 20g per day.
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Carb-rich foods to avoid
The keto diet is a very low-carb, high-fat diet. The aim is to reach ketosis, a metabolic state where the body uses stored fat as energy instead of carbohydrates. To achieve this, it's recommended to consume under 20 to 40 grams of carbohydrates per day.
Starchy Vegetables
Sweet potatoes, peas, and other starchy vegetables are high in carbohydrates and should be avoided. Sweet potatoes, for example, contain about 20 grams of carbs per medium-sized potato. Instead, opt for non-starchy vegetables like broccoli, cauliflower, green beans, and spinach, which are low in carbs and calories while being rich in nutrients.
Grains and Grain Products
Pretzels, crackers, and croutons are carb-rich foods that should be limited on a keto diet. Just 1/3 cup of croutons contains almost 8 grams of net carbs. Instead, add crunch to your salad with hemp hearts, which are more nutrient-dense and have fewer carbs.
High-Carb Fruits
Most fruits are too high in carbs for the keto diet. However, berries can be consumed in moderation as they are lower in carbs compared to other fruits.
Milk and Dairy
Whole milk is not keto-friendly due to its high carb content. One cup of whole milk contains 11.5 grams of net carbs. Instead, opt for unsweetened almond milk or coconut milk as alternatives. Additionally, while cheese has zero carbohydrates and is suitable for the keto diet, it is high in saturated fat, which may increase the risk of heart disease. Therefore, it should be consumed in moderation.
Processed Meats
Processed meats like glazed ham, bacon, and sausage are allowed on the keto diet but may negatively impact heart health and increase the risk of certain cancers. It is recommended to choose fresh, unprocessed meats like chicken, fish, and beef more often.
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Frequently asked questions
Carbohydrates are one of the macronutrients found in food. They are the body's preferred source of energy.
The keto diet is a low-carb, high-fat diet. It is generally accepted that you do not need to eat any carbs at all when on keto. However, including some carbs in your diet may make it more sustainable and ensure you get important vitamins and minerals. Some of the best sources of carbs on a keto diet include non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach. Most fruits are too high in carbs for keto, but berries can be eaten in small portions. Shirataki noodles are another option, with less than 1 gram of net carbs per serving.
Carb-rich foods such as pasta, potatoes, and bread should be avoided on keto. All fruits are rich in carbs, so these should be limited to berries in small portions. Sugars, including refined white sugar, brown sugar, honey, and other "natural" sugars, should also be avoided as your body processes all of them the same way.
On keto, you should aim for fewer than 20 to 50 grams of carbs per day. The fewer carbs you eat, the more effective the diet will be for reaching ketosis and losing weight.
