Keto Diet Staples: Foods To Eat And Avoid

The ketogenic (keto) diet is a high-fat, low-carbohydrate, and moderate-protein diet. The keto diet works by getting your body to change the fuel it uses for energy. Normally, carbohydrates from your food are broken down into glucose, which is the body's main source of energy. But when you eat fewer carbs, your body starts to use fat as energy instead by turning it into substances called ketones. This is called ketogenesis, and it usually begins about 3 to 4 days after you start restricting your carb intake.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Meat, poultry, and seafood

Meat and poultry are a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. It is recommended to choose grass-fed meat whenever possible, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Fresh meat options include beef, pork, lamb, wild game, and poultry. Deli meats like sausages and cold cuts can also be consumed, but it is important to choose items with no added sugars, starches, or breading to keep the carb count low.

When it comes to poultry, it is best to choose darker meat as it is fattier than white meat. The skin-on option is also preferable as it provides more nourishment.

For seafood, fatty fish like salmon, sardines, mackerel, and herring are excellent choices. These fish are not only carb-free but also rich in B vitamins, potassium, and selenium. They are also a good source of omega-3 fats, which have been linked to improved brain health and a decreased risk of disease. Shellfish like shrimp and crab are also keto-friendly, but it is important to track the carb count as it varies by type.

It is important to note that processed meats, such as bacon and sausage, are allowed on keto but may not be the best for heart health and could increase the risk of certain types of cancer. Therefore, it is recommended to choose fresh meat, poultry, and seafood options more often and limit processed meats.

Dairy products

Understanding Keto and Dairy

The keto diet is based on drastically reducing carbohydrate intake and increasing fat consumption, which shifts the body's energy source from carbohydrates to fat. This shift results in a metabolic state called ketosis, leading to weight loss and other potential health benefits. Since dairy products naturally contain carbohydrates in the form of lactose, not all of them are suitable for keto.

When choosing dairy products for a keto diet, opt for those that are low in carbohydrates and free from added sugars. Here are some keto-friendly options:

• Butter: Butter is an excellent source of fat and has zero carbs. Grass-fed butter is recommended for its higher omega-3 fatty acid content.
• Hard and Soft Cheeses: Most cheeses are keto-friendly due to their low lactose content. Examples include Parmesan, Swiss, cheddar, provolone, mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, and cream cheese.
• Cream: Heavy cream or whipping cream is a good choice, but it's best consumed in moderation due to its high-calorie content.
• Greek Yogurt: Plain, unsweetened Greek yogurt is a great option. It's thicker and has fewer carbs than regular yogurt due to the straining process.
• Cottage Cheese: Cottage cheese is a good source of protein and calcium. It has a slightly higher carb content, so consume it in moderation or opt for lower-lactose varieties.
• Sour Cream: Sour cream is another keto-friendly option with a similar carb content to cottage cheese.
• Cream Cheese: Spread it on celery or strawberries, or add it to sauces for extra creaminess.

Some dairy products are high in carbohydrates and added sugars, which can hinder ketosis. It's best to limit or avoid the following:

• Milk: Cow's milk, as well as milk from goats, sheep, and yaks, contains significant amounts of lactose and is not recommended on keto.
• Ice Cream: Unfortunately, ice cream is a dairy product that is high in carbs and added sugars, making it unsuitable for keto.
• Flavored Milk: Flavored and sweetened milk varieties, such as chocolate milk, will likely contain too much sugar for a keto diet.
• Sweetened Yogurt: Yogurts with added sugars can have up to 40 grams of carbs per serving, so they should be avoided or enjoyed in very small portions.

Individual Variations

It's important to note that responses to dairy can vary from person to person. Some individuals may be lactose intolerant or have a dairy allergy, making it difficult to include dairy in their keto diet. Additionally, some people may find that dairy triggers cravings or causes skin issues like acne. If you experience any adverse effects, consider reducing your dairy intake or trying dairy-free alternatives.

Dairy Alternatives

If you choose to avoid dairy or want to incorporate plant-based options, there are several keto-friendly milk alternatives:

• Almond Milk: Unsweetened almond milk is a great choice, with less than 1 gram of carbohydrates per 100 grams. However, those with tree nut allergies should avoid it.
• Cashew Milk: Cashew milk has a mild flavour and contains 2 grams of carbohydrates per cup.
• Soy Milk: Soy milk is a popular alternative, providing 3 grams of carbohydrates per 100 grams. It's also a good source of protein.
• Unsweetened Plant-Based Milk: In addition to almond, cashew, and soy milk, unsweetened varieties of coconut milk and ricotta milk are also keto-friendly options.

Vegetables

The keto diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates. The keto diet is high in fat, moderate in protein, and very low in carbohydrates.

When following a keto diet, it is important to limit your intake of vegetables that contain a lot of carbohydrates, like potatoes, corn, and peas. Instead, opt for non-starchy vegetables that are low in carbohydrates and starch.

• Arugula: Arugula is a leafy green with a peppery flavour. It is an excellent source of calcium and vitamins A and C.
• Asparagus: Asparagus is known as the "king of vegetables" and has potential health benefits, including helping with insomnia, high blood pressure, and stress.
• Bell peppers: Bell peppers are a good source of vitamin C and have anti-inflammatory, antidiabetic, and antimicrobial properties.
• Broccoli: Broccoli is an excellent source of nutrients, including vitamins C and K, fibre, and potassium.
• Brussels sprouts: Brussels sprouts have antioxidants, fibre, and vitamin C. They also contain sinigrin, a plant-based compound with potential anticancer and anti-inflammatory properties.
• Cauliflower: Cauliflower is a versatile low-carbohydrate vegetable that can be used as a substitute for rice, mashed potatoes, or pizza crust.
• Kale: Kale is a leafy green vegetable that is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium. It is also high in vitamin K, which is essential for bone health.
• Mushrooms: Mushrooms are a source of protein and fibre and contain B vitamins, copper, vitamin D, and selenium. They may also have immunity-boosting and anti-cancer properties.
• Spinach: Spinach is a good source of vitamin A, vitamin C, iron, magnesium, and vitamin K. It has been linked to slower cognitive decline in older adults.
• Tomatoes: Tomatoes are a rich source of antioxidants and have been shown to promote skin, bone, and brain health while lowering the risk of heart disease.

In addition to the vegetables listed above, other keto-friendly vegetables include celery, zucchini, romaine lettuce, radishes, cucumber, eggplant, green beans, and cabbage.

While root vegetables like carrots, onions, and rutabagas are generally not considered keto-friendly due to their higher carbohydrate content, they can be enjoyed in moderation.

When choosing keto-friendly vegetables, remember that above-ground vegetables are generally lower in carbohydrates than below-ground vegetables, which are also known as root vegetables.

Nuts and seeds

Flaxseeds

Flaxseeds are a keto-friendly option as they are rich in protein, copper, and omega-3 fatty acids. They have a very low net carb count, with just 0.4 grams of net carbs per ounce. Flaxseeds are also a good source of both soluble and insoluble fiber, which can help improve digestive health. They can be added to keto shakes or smoothies, or used as an egg replacement in baked goods.

Brazil Nuts

Brazil nuts are an excellent source of selenium, which is often lacking in the keto diet. Selenium is important for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. Just one Brazil nut provides more than 100% of the recommended daily intake of selenium. An ounce of Brazil nuts contains 1.2 grams of net carbs.

Pecans

Pecans are a high-fat nut that is also rich in monounsaturated fatty acids, zinc, copper, and thiamine. They have been shown to help bring blood sugar down to healthy levels and improve brain function. Pecans have a low net carb count, with just 1.2 grams of net carbs per ounce. They can be enjoyed as a snack or crushed as a crunchy coating for fish or chicken.

Macadamia Nuts

Macadamia nuts are a good source of protein and fiber, which can help reduce hunger and support healthy weight loss. They are also a good source of omega-9 fatty acids, which have anti-inflammatory properties and can help protect against insulin resistance. An ounce of macadamia nuts has 1.5 grams of net carbs.

Walnuts

Walnuts have more antioxidant activity than other common nuts, and they also contain polyphenols, which can help reduce inflammation. They are a good source of omega-3 fatty acids and have been shown to help treat obesity and diabetes by improving appetite control. The net carb count for an ounce of walnuts is 2 grams.

Chia Seeds

Chia seeds are rich in protein, magnesium, and phosphorus. They are also a good source of fiber, which can help support healthy weight loss and lower cholesterol levels. Chia seeds can be used to make a low-carb jam or added to smoothies and bowls. They have 2.2 grams of net carbs per ounce.

Hemp Seeds

Hemp seeds are a great source of protein and healthy fats, including omega-3 fatty acids. They also contain a variety of minerals such as potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc. An ounce of hemp seeds has 1.3 grams of net carbs.

Pumpkin Seeds

Pumpkin seeds are a protein powerhouse, containing 7 grams of protein per ounce. They are also a good source of magnesium, iron, and zinc. Pumpkin seeds are rich in antioxidants, which can help reduce inflammation and protect against heart disease. An ounce of pumpkin seeds has 1.2 grams of net carbs.

Almonds

Almonds are one of the most popular and cost-effective nuts, making them a common choice for the keto diet. They are high in protein, healthy fats, manganese, magnesium, and antioxidants. Almonds have been shown to help with blood sugar control and support healthy blood pressure levels. An ounce of almonds has 2.6 grams of net carbs. Almond flour is also a popular substitute for regular flour in keto baking.

Hazelnuts

Hazelnuts are a good source of healthy fats, protein, and vitamin E. They have a smooth, buttery texture that makes them well-suited for desserts, especially when paired with chocolate. Hazelnuts have been linked to a reduced risk of heart disease due to their high vitamin E content. An ounce of hazelnuts contains 2 grams of net carbs.

Fruits

The keto diet is a restrictive, low-carb, high-fat eating plan that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While the keto diet restricts carb intake to 20-50 grams per day, not all fruits are off-limits. Here are some keto-friendly fruits that you can enjoy as part of a well-rounded ketogenic diet:

Avocados

Avocados are biologically considered a fruit, and they are a great addition to a ketogenic diet. They are high in heart-healthy monounsaturated fats and low in net carbs, with around 8.5 grams of carbs and 6.7 grams of fiber in a 3.5-ounce (100-gram) serving. Avocados also provide essential nutrients such as vitamin C, vitamin K, potassium, and folate.

Watermelon

Watermelon is a keto-friendly fruit due to its high water content and low carbohydrate levels compared to other fruits. A cup of diced watermelon contains 11.5 grams of net carbs and 0.6 grams of fiber. It is also an excellent source of hydration and vitamins and minerals, including vitamin C, lycopene, potassium, and copper.

Strawberries

Strawberries are a delicious and nutritious keto-friendly fruit. They are low in carbs and high in fiber, with around 11.7 grams of carbs and 3 grams of fiber per cup of halved berries. Strawberries are also packed with antioxidants and provide essential vitamins and minerals such as vitamin C, manganese, and folate.

Lemons

Lemons are a popular citrus fruit that can be easily incorporated into the ketogenic diet. A whole lemon contains 6 grams of carbs and 1.8 grams of fiber, while a wedge contains 0.7 grams of carbs. Lemons are an excellent source of vitamin C and are considered a low-glycemic food, making them suitable for people with diabetes.

Tomatoes

Tomatoes are technically a fruit, and they are a great low-carb option for the keto diet. One medium tomato provides 4.78 grams of carbs and 1.48 grams of fiber, while a cup of cherry tomatoes has around 5.8 grams of carbs and 1.79 grams of fiber. Tomatoes are also a good source of lycopene, beta carotene, vitamin C, potassium, and folate.

Raspberries

Raspberries are an excellent berry choice for a keto diet. About 19 raspberries contain 2.6 grams of carbs and 1.4 grams of fiber, making them a great addition to a high-fat, high-protein snack. Raspberries are considered one of the healthiest fruits, packed with antioxidants and low in sugar compared to other fruits.

Peaches

Peaches are a stone fruit that can be included in a keto diet in moderation. A medium-sized peach contains about 15 grams of carbs and 2.25 grams of fiber. Pairing peach slices with a low-carb, protein-rich food like cottage cheese is a great way to enjoy this tasty fruit while staying within keto guidelines.

Cantaloupe

Cantaloupe is a type of muskmelon that is relatively low in net carbs, with just 12.7 grams of carbs and 1.4 grams of fiber per cup. It is also a good source of folate, potassium, vitamin K, and beta carotene, an important nutrient for eye health.

Star Fruit (Carambola)

Star fruit is a tropical fruit that is especially popular among those following a ketogenic diet due to its low carb content. A cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. Star fruit is also packed with essential vitamins and minerals, including vitamin C, copper, potassium, and zinc.

Blackberries

Blackberries are a keto-friendly fruit, providing a good balance of fiber and carbohydrates. A cup of blackberries contains 13.8 grams of carbohydrates and 7.6 grams of fiber. They are also a great source of immune-boosting vitamin C and other essential nutrients like vitamin K and manganese.

Frequently asked questions