Keto-Friendly Carb Sources: What You Need To Know

The keto diet is a high-fat, low-carbohydrate eating plan that puts the body into a metabolic state called ketosis. This forces the body to break down fat stores into ketones for energy. To stay in ketosis, a person should consume up to 50 grams of carbohydrates per day. The best sources of carbs on a keto diet include nuts, seeds, and healthy oils, plain Greek yogurt and cottage cheese, unsweetened coffee and tea, dark chocolate and cocoa powder, non-starchy vegetables, cheese, meat, eggs, avocados, and olives.

Meat and fish

When it comes to meat, it is best to opt for fresh meat and poultry, as they are carb-free and provide high-quality protein, which is essential for preserving muscle mass during a very low-carb diet. Grass-fed meat is particularly recommended due to its higher content of omega-3 fats and conjugated linoleic acid (CLA) compared to meat from grain-fed animals. While processed meats like bacon and sausage are allowed on keto, they are not the best choice for your heart health and may increase the risk of certain types of cancer. Therefore, it is advisable to choose chicken, fish, and beef more often and limit processed meat consumption.

Fish and shellfish are also keto-friendly options, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are excellent sources of omega-3 fats, which have been linked to improved insulin sensitivity and lower insulin levels. The American Heart Association recommends that adults over 18 years old consume 8–10 ounces of seafood per week. It is important to note that while shrimp and most crabs contain no carbs, oysters and octopus do, so their carb intake should be carefully tracked to stay within the keto guidelines.

In addition to the nutritional benefits, meat and fish offer versatility in preparation and flavour. For example, salmon can be grilled, broiled, or baked, and can be paired with simple seasonings or more extravagant sauces. Mahi-mahi, with its mild flavour and firm texture, can be baked, broiled, or grilled, and is delicious when prepared with a light lemon and garlic sauce. For those who prefer a less "fishy" taste, flounder is a great option as it has a delicate, slightly sweet flavour and a light, flaky texture.

Overall, meat and fish are excellent choices for a keto diet, providing essential nutrients, high-quality protein, and versatility in meal preparation, all while adhering to the low-carb requirements of the keto diet.

Dairy

When it comes to keto-friendly dairy options, there are several choices available:

• Butter is an ideal source of fat on the keto diet, with zero carbs and about 11 grams of fat per tablespoon. Grass-fed butter is a better option as it is higher in omega-3 fatty acids.
• Hard and soft cheeses are keto-friendly, with harder cheeses like Parmesan, Swiss, and cheddar having fewer carbs. Semi-hard cheeses like Swiss, and soft cheeses like Brie, also have a relatively low carb content.
• Cream, including heavy cream, whipping cream, and whipped cream, is keto-friendly, but should be consumed in moderation due to its high-calorie content.
• Cottage cheese, sour cream, and Greek yogurt are also keto-friendly options, but their carb content should be monitored.
• Cream cheese is another low-carb option, with just 1 gram of carb per ounce.

It is important to note that dairy tolerance may vary among individuals. Some people may have a dairy allergy or intolerance, which can cause adverse reactions. Additionally, some people may find that dairy triggers cravings or causes skin issues like acne. Therefore, it is essential to pay attention to how your body responds to dairy and make adjustments as needed.

Vegetables

• Spinach: Spinach is a leafy green vegetable that is extremely low in carbs and a good source of calcium and iron. It also contains antioxidants, which can help prevent oxidative stress in the body.
• Lettuce: Iceberg and romaine lettuce are both keto-friendly options. They are very low in carbs and can be used as the base for a salad or added to sandwiches.
• Asparagus: Asparagus is a good source of iron, potassium, and vitamin C. It has a low carb content, with only 3.88 grams of carbs in a 100-gram serving.
• Avocado: Avocados are technically a fruit, but they are often consumed as vegetables. They are high in healthy fats and contain very few digestible carbs. Avocados are also a good source of nutrients and can help lower the risk of cardiovascular disease.
• Cucumber: Cucumbers are low in carbs and a good source of essential nutrients, including vitamin K. They are a popular salad vegetable and can also be sliced and dipped in a full-fat dip.
• Zucchini: Zucchini is a versatile vegetable that can be added to salads, sandwiches, and garnishes. It is also a good source of vitamin C. Zucchini noodles are a popular low-carb alternative to pasta dishes.
• Celery: Celery is very low in carbohydrates and calories, and it contains many essential nutrients, such as calcium and potassium. It may also have cancer-fighting properties.
• Mushrooms: Mushrooms are a hearty and versatile vegetable that is low in carbs and a good source of potassium. They can be added to omelets, salads, or other dishes.
• Tomatoes: Tomatoes are technically a fruit, but they are usually consumed as vegetables. They are low in digestible carbs and are a good source of vitamins and minerals, including vitamin C, phosphorus, potassium, and calcium.
• Kale: Kale is a nutrient-rich vegetable that is high in calcium and vitamin C. It is also a good source of antioxidants and has a low carb content.
• Bell peppers: Bell peppers are delicious and nutritious, containing antioxidants that may help reduce the risk of cancer and protect against oxidative damage. They are low in carbs and can be enjoyed as a snack or added to salads, eggs, or other dishes.
• Cauliflower: Cauliflower is a versatile cruciferous vegetable that is high in nutrients, including calcium, phosphorus, and potassium. It is a good substitute for higher-carb foods like potatoes and rice.
• Eggplant: Eggplant is a hearty vegetable that can be used as a substitute for meat in many dishes. It has a slightly higher carb content than some other keto-friendly vegetables, but it is still a good option in moderation.
• Broccoli: Broccoli is a popular vegetable that is high in vitamin C, calcium, and potassium. It also contains a modest amount of carbs, with 6.27 grams in a 100-gram serving.
• Cabbage: Cabbage can be enjoyed raw or cooked and is a good source of potassium, calcium, and phosphorus. It has a slightly higher carb content, with 6.38 grams of carbs in a 100-gram serving, but it is still considered keto-friendly.
• Green beans: Green beans are a member of the legume family and have a lower carb content than most legumes. They are a good source of vitamin C and vitamin K.

When following a keto diet, it is best to avoid starchy vegetables, such as potatoes, sweet potatoes, corn, and peas, as they are higher in carbs and can make it more challenging to reach ketosis.

Fruits

Avocados are a great example of a keto-friendly fruit. They are often used in savoury dishes, but they are indeed a fruit. They are known for their healthy fat content and are also low in net carbs, with around 8.5 grams of carbohydrates and nearly 7 grams of fibre per 3.5-ounce serving. Avocados also contain various essential nutrients, including vitamins C, K, and B6, potassium, and folate.

Another keto-friendly fruit is the tomato. Although often used in savoury dishes, it is a fruit. Tomatoes have a significantly lower carb count than many other fruits, with one cup of raw tomatoes containing about 7 grams of carbs and 2 grams of fibre. They are also packed with beneficial plant compounds, such as lycopene, beta carotene, and vitamin C, as well as essential vitamins and minerals like potassium and folate.

Lemons are another citrus fruit that can be enjoyed on a keto diet. They contain approximately 5.5 grams of carbs and 1.5 grams of dietary fibre per fruit, making them a low-glycemic food that won't cause spikes in blood glucose. Lemons are also an excellent source of vitamin C and are known for their anti-inflammatory properties.

Other keto-friendly fruits include olives, coconut, blackberries, raspberries, and strawberries. These fruits are low in net carbs and offer various health benefits, such as antioxidants, vitamins, and minerals.

It's important to note that while these fruits are considered keto-friendly, they should still be consumed in moderation as part of a well-rounded ketogenic diet. The key to staying in ketosis is also paying attention to portion sizes and overall carbohydrate intake.

Nuts and seeds

Pecans

Pecans are tree nuts with a high-fat content, making them keto-friendly. They may also help reduce insulin levels, which is beneficial for weight loss. In a one-month study, participants who ate around 1.5 ounces of pecans per day experienced improved insulin sensitivity. A one-ounce serving of pecans contains 4 grams of total carbs. They can be enjoyed as a snack or crushed as a crunchy crust for fish or chicken.

Brazil Nuts

Brazil nuts, native to South America, are an excellent source of selenium, a trace mineral needed for various bodily functions such as reproduction and protein synthesis. They are also low in carbs, with one ounce containing only 3 grams of total carbs. However, due to their exceptionally high selenium content, it is recommended to limit consumption to one to three nuts per day.

Macadamia Nuts

Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. Several studies have linked macadamia nuts to improved cholesterol levels. A one-ounce serving of macadamia nuts contains 4 grams of total carbs. They make for a perfect high-fat snack and can also be used to make keto-friendly milk, butter, and flour.

Flax Seeds

Flax seeds are an excellent source of fiber and omega-3 fats. They have been studied for their potential benefits on blood pressure and heart health. In a six-month study, participants with high blood pressure who consumed about one ounce of flaxseed meal daily experienced significant reductions in total blood pressure levels. Flax seeds can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative. A one-ounce serving of flax seeds contains 9 grams of total carbs.

Walnuts

Walnuts are a popular type of tree nut grown and consumed worldwide. They are high in fat and may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure. In a six-month study, participants who included walnuts in their low-calorie diet experienced lower levels of total and LDL cholesterol, as well as greater reductions in blood pressure. A one-ounce serving of walnuts contains 4 grams of total carbs and makes for a satisfying snack or ingredient in keto-friendly desserts.

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. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure. Hemp seeds are also high in linoleic acid, which has been linked to potential protection against Alzheimer's and other neurodegenerative diseases in animal studies. A one-ounce serving of hemp seeds contains 2 grams of total carbs and can be used in various keto-friendly recipes, such as a substitute for oatmeal or grits, a salad topping, or an addition to smoothies and protein shakes.

Hazelnuts

Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease. In a four-week study, consuming one ounce of hazelnuts daily reduced total cholesterol while increasing HDL cholesterol and vitamin E levels. A one-ounce serving of hazelnuts contains 5 grams of total carbs. They pair perfectly with high-quality dark chocolate for a low-carb dessert. Hazelnut flour can also be used as a keto-friendly flour alternative.

Frequently asked questions