High-Protein, Low-Carb: Best Keto Foods For Your Diet

The keto diet is a low-carb, high-fat eating plan that has gained popularity for its potential benefits for weight loss and blood sugar control. While the keto diet typically limits carbs to 20-50 grams per day, it is important to ensure adequate protein intake, as this macronutrient plays a crucial role in muscle repair and growth, maintaining healthy skin, hair, nails, and bones, and creating hormones and enzymes.

So, what are the best sources of protein for those following a keto diet? Animal proteins, such as meat, poultry, seafood, eggs, and dairy, are often the go-to choices as they are considered complete proteins, containing all the essential amino acids. Fatty cuts of chicken, pork, and beef are popular options, as well as fatty fish like salmon and sardines, which provide additional health benefits from their high omega-3 fat content.

For those who want to include more plant-based proteins in their keto diet, there are still plenty of options. Tofu, nuts, and seeds are good choices, but it is important to be mindful of their carb content, as it can be easier to exceed your daily carb limit with plant-based sources. Greek yogurt, cottage cheese, and low-fat dairy products are also suitable, providing a good balance of protein and low carbs.

In summary, while fat makes up the majority of a ketogenic diet, adequate protein intake is crucial for overall health and can make a difference in achieving your health and fitness goals. By including a variety of animal-based and plant-based protein sources in your diet, you can ensure you're getting enough of this important macronutrient while still adhering to the keto guidelines.

Meat and Poultry

When it comes to meat, it's best to opt for lean meat or meat from grass-fed/free-range poultry. This is because meat lower in fat will be more in line with the keto diet's focus on fat burning, and grass-fed/free-range meat tends to be leaner and have a more favourable fatty acid composition, meaning less saturated fat overall.

Some good options for meat include:

• Lamb (with fat trimmed off)
• Duck breast (skinless)
• Ground beef
• Beef steak
• Boneless, skinless chicken breast

When it comes to poultry, it's best to avoid breaded or heavily processed varieties, as these can significantly increase the amount of carbs and calories in your meal.

Some good options for poultry include:

• Turkey
• Chicken wings and thighs (with skin)
• Chicken breast

Seafood

Salmon is a popular choice, being both versatile and nutritious. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. The wild-caught variety is generally fattier than farm-raised salmon. Salmon can be grilled, broiled, or baked, and can be dressed up or down as you like.

Other fatty fish like sardines, mackerel, and tuna are also great options, being very high in omega-3 fats, which have been linked to lower insulin levels. These fatty acids are also believed to have a positive impact on brain health.

If you're looking for a leaner fish option, flounder fits the bill. A 100-gram serving of flounder has 12 grams of protein and just 2 grams of fat, while still maintaining a sweet, delicate taste.

Shellfish are also keto-friendly, with shrimp, crab, and scallops being good choices. A 100-gram serving of shrimp will give you 13 grams of protein, but be aware that it also has a higher cholesterol level of 125mg. Bay scallops are another good option, packing 19 grams of protein per 100-gram serving. While octopus and oysters are still edible on the keto diet, they do contain carbs, so be sure to track your intake of these carefully.

Dairy and Dairy Alternatives

Cheese

Cheese is a great keto-friendly food, as most types are very low in carbohydrates and high in fat. For example, an ounce of cheddar cheese provides 6 grams of protein and only 1 gram of carbohydrates. Cheese is also high in calcium and has been found to be beneficial for heart health.

Greek Yogurt and Cottage Cheese

Greek yogurt and cottage cheese are nutritious, high-protein foods. While they do contain some carbohydrates, they can be eaten in moderation on a keto diet. Both have been shown to help decrease appetite and promote feelings of fullness.

Cream and Half-and-Half

Cream and half-and-half are very low in carbohydrates and high in fat, making them ideal for a keto diet. They are rich in conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition. However, it is recommended to consume these products in moderation, as they are high in saturated fat.

Unsweetened Plant-Based Milk

Unsweetened soy, almond, and coconut milk are keto-friendly options. However, it is important to avoid sweetened versions and oat milk, as these contain too much sugar or carbohydrates to be considered keto-friendly.

Protein Powders

Protein powders, such as whey protein isolate and pea protein powder, are a convenient way to boost your protein intake while on a keto diet. When choosing a protein powder, opt for unsweetened or sugar-free options to avoid adding unnecessary carbohydrates.

In summary, dairy and dairy alternatives can be a great source of protein for those following a keto diet. Cheese, Greek yogurt, cottage cheese, cream, half-and-half, unsweetened plant-based milk, and protein powders are all keto-friendly options that can help you meet your protein goals while adhering to the dietary restrictions of keto.

Nuts and Seeds

Some nuts and seeds are better than others for keto. For example, cashews and sesame seeds are higher in carbohydrates than other options.

• Pumpkin seeds are an excellent midday snack to keep you going. They provide a protein boost, with nine grams per 1/4-cup serving. They are also a great source of zinc, which is important for immunity, protein synthesis, wound healing, and growth and development.
• Pecans are the winner when it comes to low-carb nuts, with only one net carb per serving. They are also known for their positive effect on heart health, and a pecan-rich diet may lead to a reduced risk of cardiovascular disease and diabetes.
• Brazil nuts are an excellent source of selenium, which is important for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. Just one nut provides more than 100% of the recommended daily intake of this mineral.
• Walnuts have been linked to improved heart health, as they can help reduce risk factors for heart disease such as high LDL (bad) cholesterol and blood pressure. They also contain omega-3 fatty acids, vitamin E, antioxidants, and folate, which may enhance cognition and reasoning skills.
• Macadamia nuts are particularly rich in omega-9 fatty acids, which play a role in calming inflammation and decreasing levels of inflammatory chemicals. They have also been shown to improve heart health and protect against insulin resistance.
• Hemp seeds are packed with omega-3 fatty acids, which are crucial for brain, heart, and eye health. They are also a rich source of various minerals, including potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc.
• Chia seeds are an excellent source of soluble fiber, which can support digestion, protect against diabetes, and help lower cholesterol levels. They are also rich in antioxidants, which provide support to the liver and heart and help fight aging.
• Hazelnuts are particularly high in proanthocyanidins, which are potent antioxidants that protect against oxidative stress and inflammation and play a role in immune health and DNA repair. They also have a naturally sweet and nutty flavor, making them perfect for roasting and sprinkling on top of salads or desserts.
• Almonds are one of the most popular and cost-efficient nuts. They are particularly high in vitamin E, which acts as an antioxidant and protects the outer layer of cells, keeping them intact and healthy. They have been linked to a decreased risk of conditions such as type 2 diabetes, heart disease, and Alzheimer's.

While not technically a nut, peanuts are also a good source of protein for keto dieters. They are an excellent source of plant-based protein and contain essential amino acids, including leucine, which promotes muscle growth.

It is important to note that nuts and seeds should be consumed in moderation on keto diets, as they can be high in calories, carbs, and fat. Additionally, they can be challenging for some people to digest due to their high phytic acid content. Soaking them in water for 30 minutes or more can improve their digestibility.

Eggs

It is important to eat whole eggs as part of a keto diet, as most of an egg's nutrients are found in the yolk. This is contrary to popular belief, as many people believe that egg yolks should be avoided due to their cholesterol content. However, studies have shown that consuming cholesterol through eggs does not affect your cholesterol levels or increase the risk of heart disease.

In addition to their nutritional benefits, eggs are also a safe food for most people to consume. However, it is important to note that egg fasts, which involve consuming primarily eggs, cheese, and butter or oil, may come with potential risks such as nutritional deficiencies if followed for too long. Therefore, while eggs are a great food to include in a keto diet, it is important to ensure that you are also consuming a variety of other nutritious foods to maintain a balanced diet.

Frequently asked questions