The ketogenic (keto) diet has gained popularity as a weight-loss strategy, emphasizing a significant reduction in carbohydrate intake and a corresponding increase in fat consumption. For many, this dietary shift raises questions about which foods are permissible and beneficial. Seafood emerges as a prominent contender for inclusion in a keto meal plan, offering a wealth of nutrients and versatility. This article explores the compatibility of seafood with the keto diet, highlighting its benefits, varieties, and practical considerations.
Understanding the Keto Diet
The keto diet centers around replacing carbohydrates with fats to induce a metabolic state called ketosis. Weight loss is achieved by replacing carbs with fats in your meal plan, resulting in a state of ketosis in which the body burns the ketones produced by fat - instead of the glucose from carbs - for energy. As your body is deprived of carbohydrates, it looks for other fuel sources. As a result, fat isn’t stored but is, instead, burned, breaking it down into molecules called "ketone bodies" that it uses for energy (a process called ketosis). This metabolic shift leads to the breakdown of fats into ketone bodies, which the body then uses as its primary fuel source. Followers of this diet may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils.
Net Carbs vs. Total Carbs
Some people on keto count their total carb intake, while others count net carbs. Net carbs refer to total carbs minus fiber, which is indigestible and therefore cannot be broken down and absorbed by your body.
Seafood as a Keto Staple
Seafood is ideal for a keto diet since it’s naturally high in protein and low in carbs. That’s good news for you seafood lovers out there, who already know that seafood contains a range of nutrients, including healthy omega-3 fats that support heart, brain and heart health. It is leaner than red meats, but it contains healthy omega-3 and omega-6 fatty acids. Sticking to this diet can be tough unless you expand your culinary horizons. Trying out new fish and shellfish is a great way to find new favorites and comfort foods.
Nutritional Benefits of Seafood
Many types of fish contain mercury that isn’t good to consume in excess. Seafood is a nutritional powerhouse, offering a plethora of benefits beyond its keto-friendliness.
Read also: Warm Up with Keto Seafood Chowder
- Omega-3 Fatty Acids: Frequent fish intake is also linked to improved brain health and a decreased risk of disease. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Omega-3 fatty acids are polyunsaturated fats that may reduce inflammation, helping lower your risk of cancer, arthritis, and neurodegenerative diseases. They’re also noted for their cardiovascular benefits by lowering triglyceride levels and increasing HDL “good” cholesterol levels.
- Protein: Seafood is an excellent source of high-quality protein, crucial for preserving muscle mass during a keto diet.
- Vitamins and Minerals: Seafood is packed with essential nutrients like selenium, vitamin B12, and vitamin D.
Keto-Friendly Seafood Options
A wide variety of seafood options align with the keto diet's principles. Here are some notable examples:
- Salmon: Salmon not only has a rich flavor, but it’s also rich in omega-3 fatty acids (approx. 4,123 mg in half a fillet). It’s also packed with other valuable nutrients, including B vitamins, vitamin D, and selenium. This hearty fish is ideal for grilling or broiling. All it needs is a light dusting of olive oil and a dash of salt and pepper.
- Tuna: Tuna is a versatile fish with a rich flavor. It is packed with essential nutrients like selenium, vitamin B12, and vitamin D, along with fatty acids. Tuna steaks taste lovely fresh off the grill, pan-fried or broiled. Think beyond the can and try wild fresh tuna in your favorite keto fish recipes.
- Mackerel: Mackerel is salmon’s underrated cousin. It’s equally packed with omega-3s and other nutrients, but it has a milder flavor. It pairs well with citrus marinades and fresh herbs.
- Herring: Herring is a medium-sized fish with a mild flavor that’s full of nutrients. It is popularly served cold-smoked, pickled, or precooked. You can find it both canned and fresh at fish markets. A medium-sized herring fillet is packed with 946 mg of omega-3s along with vitamin B12, vitamin D, and selenium.
- Mahi-Mahi: Mahi-mahi is a delicious white fish with a mild, sweet flavor. It’s low in fat but high in protein with 24 grams per serving. It’s an excellent source of omega-3 fatty acids and B vitamins. This versatile fish can be used in many recipes that call for white fish. You can enjoy it grilled, baked or pan-fried.
- Shrimp and Bay Scallops: Shrimp and bay scallops are small, tender shellfish. While both are low in fat, they are high in protein. They pair well with creamy, buttery sauces that a perfect for a keto meal.
- Oysters: Oysters are unexpectedly nutritious. Along with omega-3 fatty acids, a serving of oysters will meet your body’s need for zinc and copper along with vitamin B12. These little delicacies can be enjoyed cooked or raw. This recipe for Mardi Gras Grilled Oysters is keto-friendly and mouthwateringly good.
- Mussels: Belgian-favorite mussels make the cut because their rich meat is a fantastic source of Omega-3 fatty acids.
Carb Content in Shellfish
However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range.
Practical Considerations for Seafood on Keto
Incorporating seafood into a keto diet requires attention to detail to maximize benefits and avoid pitfalls.
Mercury Levels
Fish is one of the primary protein sources in this diet, and many types of fish contain mercury that isn’t good to consume in excess.
Preparation Methods
Swap out breadcrumbs for almond flour and what do you get? Keto Fish Cakes! Our delicious Keto fish cake recipe uses our fresh salmon fillets, eggs, and almond flour.
Read also: The Best Seafood Choices
Recipe Ideas
Browse through our blog to find more keto-friendly seafood recipes and tips on how to prepare seafood at home!
The Pescatarian Keto Diet
The pescatarian keto diet is an eating plan that mixes pescatarian and keto diets to get the benefits of each. The pescatarian keto diet follows the typical keto macronutrient ratio of 70-80% fat, 20-30% protein, and 5% or lower carbs.
Benefits of Combining Pescatarian and Keto Diets
Pescatarian and ketogenic diets are known for their many health benefits, such as a reduced risk of obesity, type 2 diabetes, and heart disease.
Considerations for a Pescatarian Keto Diet
A plant-based diet can lack certain nutrients that are more abundant in animal-sourced foods. This is why people following a vegetarian diet must ensure they’re obtaining all the nutrients they need - whether through supplementation or finding other foods containing them.
Additional Keto-Friendly Foods
Here are 20 healthy foods to eat on the keto diet.
Read also: Benefits of Seafood for Dieting
- Meat and poultry: Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet, according to a 2016 study.
- Eggs: Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health. Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease.
- Cheese: There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Just 1 oz (28 g) of cheddar cheese provides 1 g of carbs, 6 g of protein, and a good amount of calcium. Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, it may even help protect against this condition. In addition, research suggests that eating cheese regularly may help increase strength and reduce the loss of muscle mass that occurs with aging.
- Keto cheese list: blue cheese, Brie, Camembert, cheddar, chevre, Colby jack, cottage cheese, cream cheese, feta, goat cheese, halloumi, Havarti, Limburger, Manchego, mascarpone, mozzarella, Muenster, Parmesan, pepper jack, provolone, Romano, string cheese, Swiss cheese
- Plain Greek yogurt and cottage cheese: Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both Greek yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness. Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.
- Cream and half-and-half: Cream is composed of the fatty portion of fresh milk that’s separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk. Both cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Despite this, it’s best to enjoy them in moderation. The American Heart Association 2021 dietary guidance states that people should limit foods high in saturated fat. Replacing animal and dairy fat with plant-based sources of fat or polyunsaturated fats is linked with a lower risk of cardiovascular disease and stroke.
- Unsweetened plant-based milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly. Consider using unsweetened versions, as sweetened options have too much sugar to be considered appropriate for keto. Additionally, limit oat milk. Even unsweetened oat milk is too high in carbs to be keto-friendly.
- Green leafy vegetables: Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs like oregano and rosemary add ample flavor with almost no carbs.
- Keto-friendly leafy greens: Salad greens: lettuce, baby spinach, arugula, escarole, and frisee; Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage; Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
- Peppers: Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking. Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.
- Summer squash: Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs. In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles. You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.
- High fat veggies: Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat. They also contain fiber and are low in net carbs. Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage. Additionally, regularly eating avocados may also help improve heart health risk factors, including lower levels of LDL “bad” cholesterol.
- Other nonstarchy vegetables: Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. What’s more, low carb veggies make great substitutes for high carb foods. For instance, you can turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies like jicama and turnips make great substitutes for roasted potatoes or French fries.
- Keto vegetable list: asparagus, broccoli, cabbage, cauliflower, mushrooms, cucumber, green beans, eggplant, tomatoes, radishes, Brussels sprouts, celery, okra
- Nuts and seeds: Nuts and seeds are high in fat and low in carbs. Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. Furthermore, nuts and seeds are high in fiber, which can help you feel full, lower your calorie intake, and reduce your risk of chronic diseases. Most nuts and seeds are low in net carbs, but the amount varies widely by type. Some keto-friendly nut and seed options to consider include: almonds, macadamia nuts, pecans, walnuts, chia seeds, flaxseeds.
- Berries: Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease.
- Shirataki noodles: Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water. Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, which may aid in weight and diabetes management. Shirataki noodles come in various shapes, including rice, fettuccine, and linguine. They can be swapped for regular noodles in almost all recipes.
- Dark chocolate and cocoa powder: Dark chocolate and cocoa are delicious sources of antioxidants. Research suggests that dark chocolate may help reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy. You can eat chocolate on keto, but it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids - preferably more - and eat it in moderation.
- Olive oil: Olive oil provides impressive benefits for your heart. It’s high in monounsaturated fats and polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol, and glucose levels. As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and mayonnaise. It’s also best to use olive oil for low heat cooking or add it to dishes after they’ve been cooked.
- Butter and ghee: Butter and ghee are good fats to include while on the keto diet. Butter and ghee are also carb-free. Ghee is clarified butter made by heating butter and removing the milk solids that rise to the top. It has a concentrated buttery taste and is commonly used in Indian cooking. Like other types of full fat dairy, butter doesn’t appear to be as harmful to health as previously thought.
- Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood. Coffee may also reduce the risk of diabetes, though more research is needed to understand this link. Adding cream or half-and-half to coffee or tea is fine, but limit “light” versions because they’re typically made with nonfat milk and high carb flavorings.
- Unsweetened sparkling water: If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice. These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners. For that reason, they have no calories or carbs. However, some varieties are flavored naturally with small amounts of fruit juice, and these may contain carbs. Be sure to check the label, as extra carbs can add up quickly.
Potential Benefits of the Keto Diet
The keto diet may help with weight management, blood glucose regulation, and other health goals.
Glycemic Control
Studies have shown that a low-carb diet approach may lead to rapid improvements in glycemic control. 4, 5) Furthermore, it reduces insulin resistance to prevent the onset of diabetes. A 2021 narrative review also shows that limiting the intake of carbs prevents glucotoxicity or the impaired function of your beta cells, which are cells that secrete insulin. This is because carb restriction depletes glycogen stores, causing your body to burn its stored fat to produce ketones for fuel.
Appetite Suppression
Low-carb diets have been known to suppress hunger better when compared to other traditional weight loss approaches. For example, 17 obese men in a crossover study not only lost more weight but also reported experiencing less hunger on a very low-carb diet.
Fat Oxidation
A study shows peak whole-body fat oxidation (or fat breakdown) is greater on a keto diet during exercise than other diets with varying macro ratios.
Muscle Mass Preservation
Since the low-carb pescatarian diet has more protein sources than a vegetarian diet alone, you can work on gaining muscle mass while losing body fat (a.k.a. A study done on 8 high-level athletes found that a very low-carb diet has no negative effect on their strength performance. In another study, females aged 20-40 who did 10 weeks of resistance training while on a keto diet lost body fat while preserving lean body mass.
Tips for Following a Keto Diet
The pescatarian keto diet may offer many benefits, but it requires the right strategies to work.
- Tip: If you live with other people who are not on this plan, consider having separate storage for your specific foods.
- Meal planning: Meal planning helps you save time and makes it easier to stick to your diet. Start small: There’s no need to plan a whole month’s worth of meals. Include quick-cook meals: You may have unexpected busy days. Explore 5-ingredient, easy recipes that can be ready in 15 minutes. Prepare your veggies and fruits: Washing, peeling, and chopping in advance will reduce meal prep time. Vary your menu: A varied menu gives a more enjoyable experience. It helps to categorize your shopping list based on grocery aisles (e.g. Related: How Long Should You Do Keto?
- Electrolyte Balance: If this is your first time trying a low-carb pescatarian diet, you might experience electrolyte imbalances from water weight loss. Glycogen, the storage form of carbs, is stored with water molecules in your muscles. When glycogen is broken down, water is excreted through urine, and you lose electrolytes such as sodium and potassium.
- Avoid certain foods: Keeping your blood sugar levels within an acceptable range helps avoid problems, especially if you’re at risk for prediabetes or already have diabetes. Examples are starchy vegetables, such as potatoes (white and sweet), corn, butternut squash, and taro. Fruits high in simple sugars (e.g. fructose and glucose) are also best avoided since they easily increase your carb intake.*Subscribe to get simple, easy, and insanely delicious new keto recipes every week.