Keto Shopping: What's Best For Your Race?

The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to aid weight loss and benefit certain health conditions such as diabetes, epilepsy, and Alzheimer's disease. The diet aims to lower the body's intake of carbohydrates to 5-10% of total daily calories, forcing it to enter a ketosis state where it burns fat for energy instead of carbohydrates. While the keto diet has gained popularity, it is not a magic wand and can be challenging to follow. It is important to do your research and consult a doctor or dietitian before starting any new diet, especially one as restrictive as keto.

When shopping for foods to eat on a keto diet, it is best to focus on whole, single-ingredient foods that are high in fat and low in carbohydrates. Some keto-friendly options include:

- Animal proteins such as meat, poultry, and seafood

- Fatty fish like salmon, trout, tuna, and mackerel

- Eggs

- Butter and cream

- Cheese

- Nuts and seeds

- Healthy oils like olive oil and avocado oil

- Avocados

- Low-carb vegetables

It is important to note that the keto diet restricts foods high in carbohydrates, including sugary foods, grains, starches, most fruits, beans, legumes, root vegetables, and unhealthy fats.

Meat, Poultry & Seafood

Meat, poultry, and seafood are all keto-friendly foods. Meat is a primary source of fat and protein on the keto diet, and it is recommended to opt for plain and unprocessed meat. Fatty meats like pork belly, ribeye steak, T-bone steak, chicken thighs, or baby back ribs are good options. Red meat, in particular, is a staple in the ketogenic diet as it is carb-free and a good source of micronutrients like vitamin B12, zinc, potassium, niacin, and selenium.

When it comes to poultry, skinless and boneless chicken wings, chicken thighs (with skin), chicken drumsticks (with skin), duck, game hen, goose, and turkey are good options. These are also carb-free and provide high-quality protein and B vitamins.

For seafood, most fish and shellfish are keto-friendly as they are carb-free and rich in healthy fats and omega-3 fatty acids. Some of the best seafood options include salmon, sardines, mackerel, halibut, cod, tuna, snapper, tilapia, and shellfish like crab, clams, oysters, lobster, and mussels.

It is important to note that while bacon and sausage are allowed on the keto diet, they are highly processed and may not be the best for your heart health. Therefore, it is recommended to choose unprocessed, high-quality meats and maintain a balanced diet to maximize the benefits of the keto diet.

Non-Starchy Vegetables

Some examples of non-starchy vegetables that are ideal for a keto diet include:

• Broccoli
• Arugula
• Asparagus
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Kale
• Mushrooms
• Spinach
• Tomatoes
• Avocado
• Lettuce
• Cucumber
• Zucchini
• Green Beans
• Cabbage
• Eggplant

These vegetables are low in net carbs, ranging from 1 to 5 grams per serving, and can be consumed freely and in large quantities. They provide the body with essential antioxidants, fibre, vitamins, and minerals while keeping the carb count low.

When planning meals on a keto diet, it is recommended to focus on leafy salad greens and other non-starchy vegetables. This will ensure you get the most nutritional benefits while staying within the recommended carb intake for keto, which is typically between 20 to 50 grams of net carbs per day.

Eggs and Full-Fat Dairy

When following a ketogenic diet, certain food groups become staple parts of your daily intake, and eggs and full-fat dairy products are no exception. These foods offer a range of benefits and are extremely versatile, making them essential items to have in your keto shopping list.

Eggs are a perfect food for the keto diet as they are naturally low in carbohydrates and high in healthy fats and protein. A large egg contains less than 1 gram of carbohydrate and about 6 grams of protein, making them an ideal way to start your day or a quick, nutritious snack. They are also a good source of important vitamins and minerals, including B vitamins, selenium, and riboflavin, as well as choline, which is essential for liver health and proper brain function. When shopping for eggs, look for organic, free-range options as these tend to have a better nutritional profile and offer ethical benefits too.

Full-fat dairy products are also a great choice when following a keto diet. This includes items like butter, ghee, cream, sour cream, full-fat yogurt, and a variety of cheeses. These foods are naturally high in fat and low in carbohydrates, making them a perfect fit for ketogenic guidelines. For example, butter and ghee are almost purely fat, with trace amounts of carbohydrates and protein, and they can be used in cooking, baking, or simply spread on vegetables for extra flavor. Cream and sour cream are also versatile and can be added to coffee, used in recipes, or eaten as a topping or dessert. When choosing dairy products, opt for organic, grass-fed options where possible as these tend to have a better fat profile, including higher levels of beneficial omega-3 fatty acids.

Cheese is another full-fat dairy product that is widely used on the keto diet. With a huge variety of types and flavors available, it can be added to many meals or eaten as a snack on its own. Cheese is a great source of protein and calcium, and its high-fat content makes it a satisfying and energy-dense food. When shopping for cheese, the variety of options can be overwhelming, but some great keto-friendly choices include cheddar, mozzarella, Swiss, gouda, cream cheese, and blue cheese. Remember to check the labels and choose options with the highest fat and lowest carbohydrate content.

Healthy Fats and Oils

When it comes to healthy fats and oils while on a keto diet, it's important to choose the right options to support your health and maintain ketosis. Here's a detailed guide to help you make informed choices when shopping for healthy fats and oils:

MCT Oil

Medium-chain triglyceride (MCT) oil is often considered the best option for keto dieters. MCT oil is easily absorbed and converted into ketones, providing rapid energy and supporting ketosis. It has a smoke point of 320°F, making it suitable for regular cooking. MCT oil is very versatile, and you can find it at the top of most keto food and shopping lists.

Coconut Oil

Coconut oil is another excellent choice, as it is primarily composed of MCTs, which aid in boosting metabolism and stimulating ketosis. It has a high concentration of lauric acid, giving it a longer shelf life than most unsaturated cooking oils. Coconut oil also has potential antibacterial and antifungal benefits. Its smoke point is approximately 350°F, making it ideal for lower-heat cooking. It pairs well with seafood and baked goods and is commonly used in Southeast Asian recipes.

Extra-Virgin Olive Oil (EVOO)

EVOO is packed with antioxidants and has a robust flavour. It is unrefined and minimally processed, making it a healthy choice. Due to its low smoke point, EVOO is best used for low-heat cooking, dips, and dressings. It complements meat, vegetables, and eggs very well.

Avocado Oil

Avocado oil stands out for its high smoke point, which means it can withstand high-heat cooking without losing its nutritional value. It is rich in vitamin E and omega-9 fatty acids and imparts a subtle nutty flavour to your dishes.

Butter

Butter, though solidified, is often used as an oil in cooking. Organic, free-range, grass-fed butter is recommended as it is more nutritionally dense and free from antibiotics. Butter has a low smoke point, so it's best for low-heat cooking or as a spread. For high-heat cooking, you can use ghee (clarified butter), which has a higher smoke point.

Pantry Foods

When shopping for keto-friendly pantry foods, it's important to stock up on a variety of items that will not only keep your diet interesting but also ensure you're getting all the necessary nutrients. Here's a comprehensive list of keto pantry foods to help you get started:

Fats and Oils:

• Extra virgin olive oil
• Coconut oil
• Avocado oil
• Ghee
• Butter
• Lard

Low-Carb Flours and Baking Ingredients:

• Almond flour (blanched and finely ground)
• Coconut flour
• Sunflower seed flour
• Psyllium husk powder
• Golden flax seed meal
• Baking powder
• Xanthan gum
• Cocoa powder
• Unsweetened baking chocolate
• Sugar-free chocolate chips

Sweeteners:

• Monk fruit allulose blend (crystallized and powdered)
• Allulose sweetener (crystallized and powdered)
• Erythritol
• Stevia
• Swerve (granulated, confectioner's, and brown sugar alternatives)

Proteins:

• Canned or pouched chicken and beef
• Bone broth (chicken, beef, or vegetable)
• Unflavored beef gelatin powder
• Collagen protein powder

Dairy Alternatives:

• Unsweetened almond milk
• Unsweetened coconut milk
• Full-fat coconut milk
• Heavy cream

Nuts and Seeds:

• Macadamia nuts
• Sunflower seeds
• Pumpkin seeds
• Chia seeds
• Hemp seeds
• Walnuts
• Pecans
• Nut and seed butters (macadamia, sunflower, pecan, peanut, etc.)

Condiments and Seasonings:

• Avocado oil mayonnaise
• Sugar-free BBQ sauce
• Lite salt (for potassium)
• All-purpose seasoning blend
• Chipotle chile powder
• Garlic powder
• Italian seasoning
• Cumin
• Curry powder
• Red pepper flakes

Keto-Friendly Snacks:

• Grass-fed beef sticks
• Sugar-free protein bars
• Unsweetened coconut chips
• Dark chocolate (70% cacao or higher)
• Parmesan crisps

Other Pantry Staples:

• Hearts of palm
• Canned or pouched fish (tuna, salmon)
• Canned vegetables (green beans, mushrooms, tomatoes)
• Olives
• Pickles
• Capers
• Unsweetened dried coconut
• Canned coconut milk

Frequently asked questions