Keto Diet: Choosing The Right Carbs And Fats

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

On a keto diet, you can eat meat, fish, eggs, nuts, seeds, oils, cheese, plain Greek yoghurt, cottage cheese, avocados, and non-starchy vegetables. Carbohydrates are limited to up to 50 grams per day, and it's important to monitor your intake of foods such as wheat-based products, starchy vegetables, high-sugar fruits, beans, and legumes.

The keto diet has been shown to provide several benefits, such as weight loss, improved metabolic health, and reduced type 2 diabetes symptoms. However, it is very restrictive and may cause side effects such as the keto flu, which includes symptoms like difficulty focusing and less energy for intense exercise.

Meat and Poultry

When selecting meat for the keto diet, it is best to choose fattier cuts, as the keto diet is a high-fat, low-carb, and moderate-protein diet. The fattier the cut of meat, the more keto-friendly it is. However, leaner meats can be enjoyed by adding healthy animal fats like ghee, butter, tallow, and lard.

Beef is a particularly good choice for the keto diet as it is a nutrient powerhouse, providing copious amounts of essential B vitamins and meat-specific compounds like carnitine, taurine, and carnosine, which have anti-aging, anti-cancer, and vitality-boosting benefits. Grass-fed beef is best as it offers a better fatty-acid composition with less inflammatory PUFAs. However, it can be hard to find and expensive, so conventional beef is also a good option as it is still highly nutritious and can be more flavorful due to its higher fat content.

Pork is another keto-friendly meat, loaded with healthy fats and proteins, as well as energizing B vitamins and micronutrients like choline and selenium. Pasture-raised pork is a good option as it provides an excellent source of vitamin D.

Lamb is also a good choice for the keto diet, offering red meat-specific nutrients like taurine and creatine, as well as conjugated linoleic acid (CLA), which has numerous health benefits.

Organ meats are the most nutrient-dense option, loaded with specific vitamins, minerals, and rare amino acids. They are also a good source of vitamin C, which can be hard to come by on the keto diet.

When it comes to poultry, it is best to choose fattier birds like duck and chicken with the skin on. Chicken liver is also a good option.

Dairy and Dairy Alternatives

Most commercial dairy products are not suitable for a keto diet because they contain high amounts of added sugar. These include sweetened yogurts, chocolate milk, and flavoured ice cream. Even without added sugars, milk is not keto-friendly due to its lactose content, a naturally occurring milk sugar. A cup of whole milk contains around 12 grams of carbohydrates, primarily from lactose.

So, which dairy products are suitable for a keto diet? Here are some options:

• Heavy cream or heavy whipping cream: These contain minimal carbohydrates and can be used in coffee or cooking.
• Cheese: Most cheeses are keto-friendly as they are low in carbs and high in fat. Examples include mozzarella, gouda, brie, cheddar, cream cheese, cottage cheese, parmesan, and blue cheese. Harder cheeses tend to have fewer carbs than softer varieties.
• Unsweetened Greek yogurt: Plain Greek yogurt has some carbs but can be consumed in moderation on a keto diet.
• Butter: Butter is semi-solid at room temperature due to its saturated fat content. It is perfect for cooking and contains only trace amounts of carbohydrates.
• Ghee: Ghee is clarified butter commonly used in Indian cooking. It has a concentrated buttery taste and is completely carb-free.

If you are unable to consume dairy due to an allergy or intolerance, there are dairy-free alternatives that can be incorporated into a keto diet:

• Unsweetened plant-based milk: Soy, almond, and coconut milk are suitable options, while oat milk should be avoided due to its high carb content.
• Unsweetened coffee and tea: These beverages are carb-free and can be enjoyed with heavy cream.
• Unsweetened sparkling water: This is a great keto-friendly alternative to soda and other sugary drinks.

Vegetables

• Asparagus, which is rich in iron, potassium, and vitamin C.
• Celery, which is very low in calories and contains calcium and potassium. Celery may also help protect against cancer.
• Tomatoes, which contain phosphorus, potassium, calcium, and vitamin C.
• Spinach, which is a well-known source of calcium and iron, and also contains antioxidants.
• Iceberg Lettuce, which is usually the main ingredient in salads.
• Mushrooms, which are a source of potassium.
• Cucumber, which is another popular salad vegetable and contains vitamin K.
• Zucchini, which is rich in vitamin C and also contains phosphorus and potassium.
• Radishes, which are a good source of vitamin C and add a nice crunch to salads.
• Arugula, which is rich in folate and vitamin K.
• Kale, which is a source of calcium and vitamin C.
• Bell peppers, which are a good source of vitamin C.
• Cauliflower, which is a source of calcium, phosphorus, and potassium.
• Eggplant, which is a good source of vitamin A and lutein.
• Broccoli, which is a source of vitamin C, calcium, and potassium.
• Cabbage, which contains potassium, calcium, and phosphorus.
• Green beans, which are a good source of vitamin C and vitamin K.
• Brussels sprouts, which provide phosphorus and potassium.

Nuts and Seeds

• Pecans: Pecans are tree nuts with an excellent nutrient profile for keto. They are a high-fat, keto-friendly nut that may help reduce insulin levels. One ounce (28 grams) of pecans provides 4 grams of total carbs. They also have the highest amount of antioxidants compared to other tree nuts.
• Brazil Nuts: Brazil nuts are a type of tree nut grown in South America. They are an excellent source of selenium, which is needed for various bodily functions, including reproduction and protein synthesis. One ounce (28 grams) of Brazil nuts contains 3 grams of total carbs. However, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day.
• Chia Seeds: Chia seeds are tiny, firm, black or white seeds that are packed with healthy fibre and omega-3 fats. They are an excellent plant-based source of essential fats that offer powerful anti-inflammatory properties. One ounce (28 grams) of chia seeds provides 12 grams of total carbs. Chia pudding is a popular low-carb dish made by soaking chia seeds in liquid. You can also add chia seeds to smoothies or use them in a keto cracker recipe.
• Macadamia Nuts: Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. Several studies link macadamia nuts to improved cholesterol levels. Macadamia nut milk, butter, and flour can also be used to replace higher-carb foods.
• Flax Seeds: Flax seeds are full of fibre and omega-3 fats. They have been studied for their potential beneficial effects on blood pressure and heart health. One ounce (28 grams) of flax seeds provides 9 grams of total carbs. Flax seeds can be bought whole or as a ground meal, both of which can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
• Walnuts: Walnuts are a popular type of tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. One ounce (28 grams) of walnuts contains 4 grams of total carbs. Walnuts can be enjoyed as a snack or as an ingredient in keto-friendly, low-carb desserts. They also make an excellent addition to salads.
• Hemp Seeds: Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides 2 grams of total carbs. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure. Hemp seeds can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, a crunchy salad topping, or mixed into smoothies and protein shakes.
• Hazelnuts: Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are also an excellent source of vitamin E, which has been linked to a reduced risk of heart disease. One ounce (28 grams) of hazelnuts contains 5 grams of total carbs. Hazelnuts pair well with chocolate, and hazelnut flour can be used as a keto-friendly flour alternative.
• Peanuts: Peanuts are technically a legume, but they are a great choice for keto dieters. They are an excellent source of plant-based protein and packed with essential amino acids. One ounce (28 grams) of peanuts contains 6 grams of total carbs. Peanuts and peanut butter can be enjoyed as a snack or added to smoothies, protein shakes, or keto desserts.
• Sesame Seeds: Sesame seeds are a popular ingredient used around the world. They are low in carbs and high in fat, making them a good choice for ketogenic diets. One ounce (28 grams) of sesame seeds contains 7 grams of total carbs. Several studies associate sesame seeds with decreased inflammation. Sesame seeds can be enjoyed as a crunchy topping for stir-fries and salads, or as an ingredient in keto crackers and breads. Tahini, a spread made from ground sesame seeds, is also a tasty, keto-friendly option.
• Pine Nuts: Pine nuts are tree nuts that are best known as an ingredient in pesto. They are low in carbs and high in fat, making them a great keto option. One ounce (28 grams) of pine nuts provides 4 grams of total carbs. Pine nuts contain a fat called pinolenic acid, which may decrease hunger by regulating hormones that affect appetite. Pine nuts can be used in many dishes to add an extra level of flavor, and pesto is a naturally keto-friendly sauce for meat or vegetables.
• Sunflower Seeds: Sunflower seeds are a popular, high-fat snack that can make an excellent addition to a keto diet. They are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids, and have been found to have antidiabetic and anti-inflammatory properties in animal studies. One ounce (28 grams) of shelled sunflower seeds contains 6 grams of total carbs. Sunflower seeds are mostly eaten as a snack but also make a great salad topping. Sunflower seed butter is also available at most grocery stores.
• Almonds: Almonds and related products like almond butter, milk, or flour are versatile keto diet staples. They have been linked to a variety of health benefits due to their high concentration of protein, healthy fats, fibre, vitamin E, magnesium, copper, and antioxidants. One ounce (28 grams) of almonds contains 5 grams of total carbs. Almonds can be enjoyed raw or roasted as a keto-friendly snack. Al

Fruits

Avocados

Avocados are often used like a vegetable in savory dishes, but they are actually a seed-bearing fruit. Avocados are promoted for their rich and healthy fat content, but they are also keto-friendly as they are low in carbs. Avocados have around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat per 3.5-ounce fruit (a 100-gram serving). They are also a good source of vitamin C, vitamin K, potassium, and folate.

Watermelon

Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber). It is also a good source of vitamin C, lycopene, potassium, and copper.

Strawberries

Strawberries are considered a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per 1 cup of halved berries (a 152-gram) serving. They also contain antioxidants, including vitamin C and lycopene, as well as manganese, calcium, and folate.

Lemons

Lemons contain 6 grams of carbs and 1.8 grams of fiber per fruit (a total of 65 grams per lemon) or 0.7 grams of carbs per wedge (8 grams per slice). They are also an excellent source of vitamin C and provide calcium, phosphorus, potassium, and folate.

Tomatoes

Tomatoes come in various sizes, so it's important to consider the total carb amount per serving. For example, one medium tomato (123 grams) provides 4.78 grams of carbs and 1.48 grams of fiber per serving, while a cup of cherry tomatoes (149 grams) has roughly 5.8 grams of carbs and 1.79 grams of fiber. Tomatoes are a good source of lycopene, beta carotene, vitamin C, potassium, and folate.

Raspberries

Raspberries are one of the healthiest fruits. They are low in sugar compared to other fruits and contain high amounts of antioxidants. About 10 raspberries contain 2.3 grams of carbs and 1.2 grams of fiber. They also contain vitamin C, vitamin K, copper, and manganese.

Peaches

Peaches are a fuzzy stone fruit that is considered suitable in moderation on keto diets. They contain about 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. They are an excellent source of vitamins A and C, as well as boron, a mineral that contributes to bone health.

Cantaloupe

Cantaloupe is a type of muskmelon that is low in carbs and a good source of nutrients, including vitamin C, vitamin K, potassium, folate, and beta carotene. One cup of diced cantaloupe has only 12.7 grams of carbs and 1.4 grams of fiber.

Star Fruit

Star fruit is a tropical fruit that is popular with those following a keto diet due to its low-carb content. One cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc.

Blackberries

Blackberries are a superfood berry that is low on the glycemic index. They have a comparatively low carb count, with one cup (144 grams) containing 13.8 grams of carbohydrates and 7.6 grams of fiber. They are packed with powerful disease-preventing and disease-fighting vitamin C, as well as vitamin K and manganese.

Frequently asked questions