The ketogenic diet, characterized by high-fat, very-low-carb intake, has gained significant popularity. Successfully navigating this diet requires careful selection of fat sources and mindful avoidance of certain foods. This article explores healthy fat options and provides keto-friendly alternatives to common carbohydrate-rich foods.
Understanding the Keto Diet
The ketogenic diet (keto) is a low-carbohydrate, high-fat diet that shares similarities to the Atkins and Paleo diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy as opposed to carbs.
Healthy Fats to Embrace on Keto
Not all fats are created equal. Some sources of fat are better for you than others, and it’s critical that you fill your plate with the most wholesome options to successfully reach your health goals. Here are some healthy sources of fat to incorporate into your keto diet:
Avocados and Avocado Oil
Avocados are an excellent source of heart-healthy fats, fiber, and essential vitamins and minerals. Research suggests avocados and their oil may support heart health, balanced blood sugar, and healthy aging. Enjoy avocado by itself, use it to make guacamole, or add it to smoothies and salads to boost fat and nutrient content. Drizzle avocado oil on grilled or steamed veggies or use it to make salad dressings and other keto-friendly sauces.
Nuts
Including different kinds of nuts in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fiber. Additionally, a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto.
Read also: Easy Low-Carb Cheese Crackers
Nut and Seed Butters
Nut and seed butters offer the same benefits as eating whole nuts and seeds - but in a more versatile package. Spread sunflower butter over keto crackers or use almond butter as a dip for low-carb vegetables. Add your favorite nut butter to smoothies or use it as a base for making energy bites. You can even include nut butters in sauces and marinades for fish or veggie noodles. You can make your own nut and seed butters if you want, but if you’re planning on using store-bought versions, be sure to read the ingredient label. Some varieties contain added sweeteners that could make them inappropriate for a keto diet.
Flax Seeds
Flax seeds are an excellent source of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. One-quarter cup (42 grams) of flax seeds provides 11 grams of fiber, 7 grams of protein, and 18 grams of fat, half of which from omega-3s. Research indicates that flax seeds and their oil may help prevent heart disease, cancer, diabetes, and degenerative brain diseases. Add ground flax seeds to smoothies or sprinkle them on salads, soups, or a keto yogurt parfait. You can also incorporate whole or ground flax seeds into your favorite recipes for keto-friendly crackers, muffins, and pancakes.
Hemp Hearts
Hemp hearts, or seeds, are another great, nutrient-dense option for boosting fat intake on the ketogenic diet. Three tablespoons (30 grams) of hemp hearts provide 15 grams of fat, making them a perfect choice for high-fat diets. They’re one of very few complete plant-based protein sources that contain all nine essential amino acids. Plus, they pack a variety of vitamins and minerals, including vitamin E, calcium, iron, and potassium. Hemp hearts have a mild flavor and a texture similar to sesame seeds, so they’re easy to mix into a variety of foods without changing the flavor profile much. Sprinkle them on top of yogurt, salads, and roasted vegetables, blend them into smoothies and soups, or incorporate them into energy bites. You can also add them to sauces and dressings.
Chia Seeds
Chia seeds are rich in healthy fats and fiber, making them a perfect candidate for a keto diet. In just 1 tablespoon (15 grams) of chia seeds, you get 4 grams of fat, mostly omega-3s, as well as 4 grams of fiber, which is about 16% of the Daily Value (DV). These seeds also contain a variety of plant compounds, including quercetin and kaempferol, that may reduce inflammation and prevent chronic conditions, such as cancer, heart disease, and diabetes. Additionally, chia seeds have a unique ability to absorb water. When soaked in a liquid for a few hours, they become very gelatinous. In this form, they can be used to make chia pudding or to thicken sauces and dressings. Like other seeds, chia can be blended into smoothies or stirred into yogurt, soups, and salads. You can also use them to make keto-style crackers or as a breading for baked fish, chicken, or pork.
Olives and Cold-Pressed Olive Oil
The benefits of olives and olive oil have been researched for decades, and it’s no coincidence that they’re frequently included in many of the world’s healthiest diets. Olives are not only loaded with heart-healthy fats but also contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions like heart disease, cancer, and osteoporosis. Olives make for a convenient and portable snack but are also great tossed into salads or eaten as part of antipasti. For an extra boost of flavor stuff the olives with garlic, pimentos, or gorgonzola cheese. Purée whole olives with olive oil, anchovies, and capers to make a tapenade to add fat, flavor, and moisture to veggie sandwich wraps. Cold-pressed extra virgin olive oil can be drizzled over grilled or lightly sautéed veggies to boost fat content or use it as a base for a dressing or marinade for roasted meats, vegetables, or fresh salad.
Read also: Keto Calorie Counting: A Detailed Guide
Coconuts and Unrefined Coconut Oil
Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use. Research suggests that MCTs may ease your transition into ketosis, a state in which your body burns fats for fuel rather than glucose. What’s more, MCTs are more likely to be burned as energy and less likely to be stored as fat, which may aid weight loss. Add unsweetened coconut flakes to homemade trail mix or smoothies. Use full-fat coconut milk to make curried meats or roast vegetables in coconut oil. For an island-style flavor, try sautéed cauliflower rice in coconut oil and fresh lime juice.
Cacao Nibs
If you think chocolate doesn’t belong in your keto diet, think again. Cacao nibs are a form of unsweetened, unprocessed raw chocolate. Just 1 ounce (28 grams) provides about 12 grams of fat and a whopping 9 grams of fiber. Dark chocolate is also well known for its rich supply of polyphenols, which are plant compounds with strong anti-inflammatory effects that may encourage the growth of healthy gut bacteria. Add cacao nibs to homemade smoothies, energy bites, or trail mix. If you have a sweet tooth, make keto hot chocolate by melting cacao nibs in unsweetened coconut milk on the stovetop. Then mix in your favorite keto-friendly sweetener, such as stevia or monk fruit.
Full-Fat Greek Yogurt
Though it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. A 5.3-ounce (150-gram) serving provides approximately 6 grams of fat, 13 grams of protein, and 6 grams of carbs, as well as 15% of the DV for calcium. Yogurt is also a great source of beneficial bacteria known as probiotics, which promote healthy digestive function. Eat Greek yogurt by itself or build a keto yogurt parfait by layering nuts, seeds, coconut, and cacao with it. You can also mix in herbs and spices to make a flavorful veggie dip.
Fatty Fish
Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet. They’re rich in high-quality protein and heart-healthy omega-3 fats. Certain types like salmon also provide a substantial dose of vitamin D, a nutrient critical for immune function, bone health, and more. Bake or grill a filet of wild-caught, fatty fish to serve over a salad or alongside roasted vegetables. You can also use your favorite canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.
Whole Eggs
Eggs are as nutritious as they are versatile, making them an easy addition to a ketogenic diet. A single 56-gram egg packs about 5 grams of fat, 7 grams of protein, and 80 calories. Make sure to eat the whole egg, as the yolk is rich in B vitamins and the potent antioxidants lutein and zeaxanthin, which support eye health. Hard-boil a batch of eggs to have as snacks throughout the week or add a little mayonnaise and turn them into egg salad. Make a scramble loaded with low-carb veggies or have poached eggs with sliced avocado and tomato.
Read also: Magnesium Supplements for Keto
Butter
Butter is perfect for your keto lifestyle, as it’s carb-free and about 80% fat. Though it was long considered a menace to heart health, current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk. Butter also happens to be one of the richest food sources of butyrate. Early research suggests that this type of short-chain fat may play a significant role in promoting brain health. Some research indicates that organic butter from grass-fed cows may have a slightly more favorable composition of fats than butter from conventionally raised cows, but whichever you choose, make sure it’s of high quality. Roast or sauté vegetables in butter or spread it on keto-friendly muffins, waffles, or pancakes. Rub butter over a whole chicken before roasting to achieve perfectly crispy skin.
Cheese
Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from. Though exact nutrient composition varies depending on the type of cheese, many types are good sources of protein and calcium. Certain fermented varieties like cheddar or gouda also provide probiotics. Enjoy slices of cheese with fresh veggie sticks or melt it over roasted or steamed vegetables. Try adding shredded cheese to salads or grilled meats or use it to make keto mushroom pizza sliders.
Fats to Limit or Avoid on Keto
Though fat makes up the majority of the calories on a ketogenic diet, not all sources of fat are good for your health - even if they fit into the macronutrient distribution of your diet plan.
Artificial Trans Fats
Artificially produced trans fats are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following. Trans fats are frequently found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks. Trans fats may be indicated on an ingredient label under the names “partially hydrogenated oils” or “shortening.” It’s best to avoid foods that contain these ingredients as much as possible.
Processed Meats
Processed meats, such as deli meat, sausages, salami, hot dogs, and cured and smoked meats, are frequently advertised as keto friendly. While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract. Therefore, it’s best to keep your intake of these foods minimal. Instead, focus on eating whole, minimally processed foods as much as possible.
Fried Foods
Deep-fried foods are included in some ketogenic diet plans, but you may want to think twice before adding them to yours. Fried foods tend to be high in trans fats, which can increase your risk of heart disease. Certain types of highly refined oils typically used for frying, such as corn oil, often contain small amounts of trans fats. As the oils are heated to very high temperatures, more trans fats may be produced. Fried food absorbs large amounts of these fats, and frequent consumption could lead to detrimental health effects over time. Therefore, keep your intake of fried foods to a minimum to support your health while following a ketogenic diet.
Keto-Friendly Food Swaps
A keto swap is a replacement for a carb-heavy food that has similar properties as the original food but is lower in carbs. When selecting a keto swap, it should also have healthier fat content than the original food. The main goal of using keto swaps is to make sure that you are not exceeding your macronutrient requirements for each meal (carbs, proteins, fats). Here are some common food swaps for the keto diet:
Rice Alternatives
- Cauliflower Rice: This is undoubtedly one of the most popular low calorie and low carb rice substitutes thanks to its similar look and texture to white rice. You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect.
- Shirataki Rice: Made from konjac root, shirataki rice and noodles are not only free from calories, soy, and gluten, it typically contains between 1 and 3 grams of carbs per serving.
- Mushroom Rice: Mushrooms make for a great keto substitute for rice thanks to their savory, earthy flavor. Sauté a cup or two of diced mushrooms in a pan with some butter to bring out their rich flavor.
Flour Alternatives
- Almond Flour: Wheat is a carb nightmare; almond flour is a better option because it’s both low carb and high fat, which allows you to continue in ketosis. Plus, you can use it just like regular flour.
- Coconut Flour: Coconut flour is also a solid option if you’re allergic to almonds.
Pasta Alternatives
- Zucchini Noodles (Zoodles): Use zucchini noodles instead of spaghetti by simply spiralizing them and pan-fry them for a few minutes until al dente and pouring your favorite pasta sauce over it.
- Vegetable Ribbons: Replace your regular wheat pasta with ribbons of root veg and toss in a rich and hearty sauce.
- Spaghetti Squash: You don’t need a spiralizer or even a peeler; just cut the squash in half, scrape out the seeds and bake for 45 mins to 1 hr until tender, then pull out the naturally forming spaghetti-like strands using a fork.
Bread/Cracker Alternatives
- Lettuce Wraps: When you’re looking for something a little lighter, try fresh and crunchy lettuce leaves in place of regular wheat wraps.
- Cloud Bread: Cloud bread is almost entirely made from eggs and tastes not dissimilar to a soufflé omelette.
- Flax Seed Crackers: You can enjoy a keto-friendly version by using flax seed crackers. Flax seeds are a great way to obtain your daily nutrients, including fiber and omega-3 fats.
Other Smart Swaps
- Nuts instead of bread croutons: Next time you’re preparing a salad, add crunch using nuts instead. Nuts are great for a satisfying topping that’s rich in nutrients and good fats, but low in carbs.
- Cauliflower Pizza Crust: Mix cooked cauliflower rice with egg and ground almonds, shape into a pizza base on a baking tray, heat in the oven for about 15 mins, add your choice of toppings, then finish baking. This is a great alternative to wheat flour-based pizzas. And, since there’s no need for kneading or proving, it’s quicker too.
- Butternut Squash Wedges instead of Chips: Butternut squash is the answer. It makes delicious thick-cut chips or wedges and they’re particularly tasty when coated with flavourful spice mixes.
- Almond Milk Instead of Cow’s Milk: If you really need a liquid base for a smoothie or want to sip on something, go for unsweetened almond milk. With about 1 net carb g per cup, this nondairy alternative can work in your keto diet. Soy milk is another great option, with 1.9 g net carb and 8 g of protein per cup. Just be sure to read the ingredients and choose an unsweetened variety.
- Unsweetened Sparkling Water Instead of Soda: Because it’s carb-free, diet soda is technically an okay option. But sparkling water is an even better choice when you want that fizz, since it doesn’t contain the artificial sweeteners present in diet drinks.
Foods to Avoid or Limit
Starchy Vegetables
Many people following keto aim for 20 to 50 grams (g) of net carbohydrates per day. The plan may drastically limit many fruits, whole grains, and some vegetables.
- Peas: Peas are a starchy vegetable you’ll want to avoid while on a keto diet.
- Sweet Potatoes: Although they’re packed with vitamins, minerals, and fiber, sweet potatoes are a starchy veggie, and you should think twice about them now that you’re on keto.
- Carrots: They may be packed with vision-friendly vitamin A, but one medium carrot has 4.1 g of net carbs.
- Bananas: One banana has more than 21 g of net carbs, which means you may blow your entire allowance on a single one.
Other Foods to Avoid
- Croutons: Just ⅓ cup of croutons contains almost 8 g of net carbs, which will severely limit the other veggies and add-ons you can include.
- Potato chips: A 1 ounce (oz) serving has 14.4 g of net carbs.
- Honey-Baked Ham: It’s a processed meat that is also often cooked with a sugar coating.
- Margarine: Old-fashioned stick margarines were rich in trans fats, which increase the risk of heart disease.
- Piña Coladas: One 4.5 oz piña colada has 31.6 g of net carbs.
- Beer: Even light beers generally pack 5.8 g of carbohydrates per 12 oz can.
- Trail Mix: A standard 1 oz serving (a small amount, by the way) has 12.7 g of carbs.
- Soda: Cola has 36.8 g of sugar per 12 oz can.
Quick & Easy Keto Snack Swaps
- Kale Chips instead of Potato Chips: Whether you buy them through a store or make your own, kale chips are a healthy, keto-friendly alternative to regular potato chips. You’ll receive the nutritional value from the leafy green while crunching on a delicious snack.
- Veggies and Guacamole: You can’t beat the ease of snacking with veggie sticks and guacamole. Cut up some celery, broccoli, cucumbers, tomatoes, cauliflower and peppers to eat with guacamole for a quick, healthy snack. If you buy guacamole, ensure the ingredients are keto-safe.
- Cheese and Flax Seed Crackers: You can enjoy a keto-friendly version by using flax seed crackers. Flax seeds are a great way to obtain your daily nutrients, including fiber and omega-3 fats. While you can easily make the crackers from scratch using ground flax seeds, you can also buy them already made.
- Keto Fat Bombs: People on the keto diet use the term “fat bombs” to describe low-carb energy bites that are perfect for satisfying your sweet tooth with the right ingredients. They are full of essential fats that provide energy to those on the keto diet. You can make savory fat bombs, too. It all comes down to the ingredients you use.
- Stuffed Mushrooms: If you want a heartier snack, stuffed mushrooms are full of flavor and nutrients. You can stuff mushroom caps with a cream cheese mixture, ground sausage or any other keto-friendly ingredients. You can leave the mushrooms raw or bake them depending on the filling you choose. You can make stuffed mushrooms a whole meal by using portabella mushrooms and stuffing them with pizza ingredients.
Tips and Tricks for Transitioning to a Low-Carb, High-Fat Diet
Creating a low-carb, high-fat diet can be challenging. It takes some effort to learn what foods you can and cannot eat, and how to cook your favorite dishes in a way that they are lower in carbs. However, it's worth it because of the many benefits that come with this diet.
First and foremost, it is important that you educate yourself about the keto diet. Start reading about what makes it different from other diets, how it can help people with various different goals, and how to make this diet work for you.
Next, start thinking about what changes will be hardest for you personally. It could be swapping out bread or sweets or even just drinking water instead of soda. Once you have identified what changes are hardest for you to make then focus on those first and work your way up from there.
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