The ketogenic diet, often called keto, very low-carb, or LCHF (low carb, high fat) has surged in popularity as a dietary lifestyle. It's characterized by high-fat, low-carbohydrate food intake to induce ketosis, a metabolic state where the body uses fat for fuel instead of glucose (sugar). While initially used in the 1920s as a treatment for pediatric drug-resistant epilepsy, keto has also gained traction as a weight-loss strategy. There are several different styles of keto diets.
Given the increasing interest in keto, this article explores how to incorporate South American cuisine into a ketogenic lifestyle. South American foods are renowned for their robust flavors, fresh ingredients, and unique blend of spices and seasonings. By understanding the principles of keto and the nuances of South American cooking, it's possible to enjoy a vibrant and satisfying diet.
Understanding the Keto Diet
The ketogenic diet aims to shift the body's primary fuel source from carbohydrates to fats. This metabolic shift results in the production of ketones, which the body then uses for energy. To achieve and maintain ketosis, carbohydrate intake is drastically reduced, while fat consumption is significantly increased.
Types of Keto Diets
The classic Keto diet: All foods must be weighed on a scale to achieve a relative weight distribution of 4 grams of fat for every 1 gram of combined protein and carb eaten throughout the day. In other words, you will likely need to avoid all carb-rich foods (like pasta, potatoes, fruit, etc.). A typical meal might look like half an avocado with a small piece of salmon cooked in a lot of olive oil with a side salad. It will all be topped with a cream sauce made with heavy cream and cheese.
The Modified Keto Diet: This diet generally still requires a scale for weighing food. It's defined by a ratio closer to 3 grams of fat for every 1 gram of combined protein and carb (generally with a focus on more protein than carbs). In other words, you'll still avoid most carb-rich foods except for maybe one or two servings per day.
Read also: Easy Low-Carb Cheese Crackers
The User-Friendly Keto Diet: This diet is the more user-friendly keto diet and likely the most popular. These diets generally avoid all starchy foods (pasta, rice, potatoes, bread, corn, peas, beans and legumes). Desserts and any other high-carb foods are also not part of the diet.
Potential Benefits and Risks of the Keto Diet
Benefits
Weight Loss: The keto diet can help people cut calories because the diet doesn't include many foods that people are likely to overeat.
Brain Health: The keto diet can show positive results for helping the brain. It's been used for years to treat epilepsy. Researchers are looking to see if the keto diet can help treat age-related brain decline and potentially Alzheimer's disease.
Risks
Nutrient Deficiencies: The keto diet is very low in carbs which means you can't eat many fruits and vegetables. Most people following a strict keto diet should take a multivitamin with minerals to ensure they're meeting those vitamin and mineral needs.
Possible Negative Effects on Heart Health: There are mixed results in studies that examine the specific effects of the keto diet on heart health. This is likely because much of it depends on individual food choices. Before starting the keto diet, you should get a blood test to look at your lipids.
Read also: Keto Calorie Counting: A Detailed Guide
Constipation and other gastrointestinal (GI) troubles: Constipation is likely the greatest long-term complication of the keto diet because of a low fiber intake.
Bone Health Issues: There can be issues with bone health when people switch to low-carb keto diets. Researchers see that markers for bone breakdown are higher and markers for bone building are lower.
Keto Flu: Also, when people start the keto diet, they go through the keto flu. Keto flu symptoms appear a few days after starting the diet. This eventually goes away once your body adjusts to your eating changes.
Keto-Friendly Foods
Here's a list of keto-friendly foods:
Salmon: Salmon and other oily fish are high in omega-3 fatty acids, which can help lower insulin levels and improve insulin sensitivity.
Read also: Magnesium Supplements for Keto
Cheese: Cheese is naturally high in fat and low in carbohydrates. Cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese, and cottage cheese are good choices.
Avocado: Avocados are a natural and healthy choice for keto, being a good source of potassium, calcium, magnesium, and B vitamins.
Eggs: Eggs are very low in carbohydrates and are one of the best sources of protein.
Chicken: Animal proteins are a staple on a ketogenic diet, because of their high protein and zero carbohydrates content.
Coconut Oil: Coconut oil is a keto diet staple as it is 100% fat.
Olive Oil: Olive oil is high in oleic acid, which is a monounsaturated fat that has been shown to help support a healthy heart and reduce the risk of heart disease.
Nuts & Seeds: Nuts and seeds are naturally high in fat and protein and low in carbohydrates. Almonds, walnuts, and pumpkin seeds are good choices.
Berries: Berries are lower in carbohydrates than other fruits, and high in fibre so they help fill you up for longer.
Butter and Cream: These fatty dairy products can be easily added into an everyday keto diet, as they contain very little carbohydrates.
Infusing South American Flavors into Your Keto Diet
South American cuisine offers a wealth of options for those following a ketogenic diet. The emphasis on meats, vegetables, and flavorful spices makes it relatively easy to create keto-friendly meals.
Embracing Meats and Seafood
South American cooking is known for its generous use of protein, particularly grilled meats. When preparing South American-inspired dishes on keto, focus on these protein sources:
- Beef: Grilled steak (picanha, churrasco), carne asada (skipping the tortillas).
- Chicken: Pollo a la brasa (Peruvian roasted chicken), baked chicken arrabbiata (without the pasta).
- Seafood: Peruvian fish ceviche, Brazilian seafood stew (Moqueca).
Vegetables: Flavorful and Keto-Friendly
South American cuisine doesn't shy away from vegetables. When choosing vegetables for your keto South American meals, prioritize these low-carb options:
- Peppers: Add a burst of flavor and spice to any dish.
- Avocado: A staple for its healthy fats and creamy texture.
- Leafy Greens: Spinach, kale, and other greens provide essential nutrients and fiber.
- Cauliflower: A versatile ingredient that can be used as a substitute for rice or potatoes.
- Zucchini: Another low-carb vegetable that can be grilled, sautéed, or added to stews.
Spices and Seasonings: The Heart of South American Flavor
The vibrant flavors of South American cuisine come from its unique blend of spices and seasonings. Feel free to use these liberally in your keto cooking:
- Chili Peppers: For heat and complexity.
- Cumin: Adds a warm, earthy note.
- Coriander: Provides a bright, citrusy flavor.
- Paprika: For smoky sweetness and color.
- Garlic and Onion: Essential aromatic bases for many dishes.
- Lime Juice: Adds acidity and freshness.
Adapting Traditional Recipes
Many traditional Dominican and Latino recipes can be adapted to fit the keto lifestyle with a few modifications:
- Replace vegetable oils: Substitute ghee, coconut oil, avocado oil, olive oil, butter, or lard, depending on the cooking method.
- Omit high-carb ingredients: Skip rice, beans, potatoes, corn, and other starchy vegetables.
- Swap tortillas for lettuce: Use lettuce wraps instead of tortillas for tacos and fajitas.
- Choose low-carb sweeteners: If a recipe calls for sugar, use a keto-friendly alternative like erythritol or stevia.
South American Keto Recipes
Here are a few South American-inspired dishes that are naturally keto-friendly or can be easily adapted:
- Peruvian Fish Ceviche: This dish is naturally keto-friendly, as the seafood is "cooked" in citrus juices.
- Grilled Picanha: A classic Brazilian barbecue cut of beef, seasoned with salt and grilled to perfection.
- Brazilian Seafood Stew (Moqueca): A flavorful stew made with fish, shrimp, coconut milk, peppers, and herbs.
- Pollo a la Brasa with Avocado: Peruvian roasted chicken served with a side of creamy avocado.
- Empanadas (Keto Version): Use almond flour or coconut flour to make a low-carb dough for these savory pastries filled with meat.
Navigating Challenges and Avoiding Pitfalls
While incorporating South American cuisine into a keto diet is relatively straightforward, there are a few challenges to be aware of:
- Hidden Carbs: Be mindful of sauces, marinades, and dressings, as they may contain added sugars or starches.
- Starchy Vegetables: Limit your intake of potatoes, corn, and other starchy vegetables.
- Traditional Breads and Pastries: Avoid high-carb breads, pastries, and desserts.
- Alcoholic Beverages: Many alcoholic beverages are high in carbs. Opt for low-carb options like vodka or tequila with soda water.
Keto Foods to Avoid
- Croutons: Skip croutons and Sprinkle Hemp Hearts on Your Salad.
- Starchy Peas: Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side.
- Low-Calorie Snacks: Choose Sunflower Seeds Instead.
- Potato Chips: Potato Chips Aren’t Keto-Friendly, So Try This DIY Seaweed Snack.
- Bananas: Bananas Are High Carb, but Berries Can Work on Keto.
- Honey-Baked Ham: Honey-Baked Ham Is Glazed in Sugar, but Deli Meat Can Be Compliant.
- Margarine: Margarine Isn’t Keto-Friendly, So Opt for EVOO.
- Piña Coladas: Piña Coladas Are Sugar Bombs - Sip on a Vodka Soda Instead.
- Beer: Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay.
- Sweet Potatoes: Sweet Potatoes Aren’t Okay on Keto, but Cauliflower Is.
- Cow’s Milk: Cow’s Milk Is a Major Source of Carbs; Reach for Almond Milk Instead.
- Trail Mix: Trail Mix Is a No-No; Raw or Salted Nuts Are a Go.
- Carrots: Carrots, Though Healthy, Are Starchier Than, Say, Bell Peppers.
- Soda: Soda Isn’t Allowed on Keto, but Unsweetened Sparkling Water Is a Great Choice.
- Butternut Squash: Butternut Squash Is Too Starchy, yet Spaghetti Squash Is Keto-Friendly.