The ketogenic (keto) diet, characterized by its low carbohydrate and high fat content, has gained considerable traction for its potential benefits in weight loss, blood sugar management, and even the prevention of certain cancers and neurodegenerative conditions. This dietary approach revolves around consuming a variety of animal proteins, dairy products, vegetables, plant-based foods, and healthy fats and oils, all while drastically limiting carbohydrate intake. Whether individuals meticulously count their total carbohydrate consumption or focus on net carbs (total carbs minus indigestible fiber), the cornerstone of the keto diet remains the same: prioritizing fats and minimizing carbs.
Keto-Friendly Foods Readily Available
Navigating the grocery store while adhering to a keto diet can seem daunting, but many delicious and nutritious options are readily available. Here's a detailed look at 20 healthy foods perfectly suited for a keto lifestyle, many of which can be found at Whole Foods Market:
1. Seafood
Fish and shellfish are excellent choices for those following a keto diet. Salmon, for example, is virtually carb-free and packed with essential B vitamins, potassium, and selenium. While most shrimp and crabs contain no carbs, it's worth noting that oysters and octopus do have some. However, these can still be incorporated into a keto diet with careful carb tracking.
Fatty fish like salmon, sardines, and mackerel are also rich in omega-3 fatty acids, which can help regulate blood sugar and lower insulin levels, particularly beneficial for individuals with diabetes. Moreover, regular fish consumption is associated with improved brain health and a reduced risk of various diseases.
2. Meat and Poultry
Meat and poultry are staples of the keto diet due to their lack of carbohydrates and abundance of B vitamins and essential minerals. They provide high-quality protein, which is crucial for preserving muscle mass during a very low-carb diet. Opt for fresh, unprocessed varieties whenever possible.
Read also: Easy Low-Carb Cheese Crackers
3. Eggs
Eggs are a versatile and essential component of the keto diet. A single large egg (50g) contains less than 1 gram of carbohydrates and approximately 6 grams of protein. Eating eggs can also trigger hormones that promote feelings of fullness, aiding in appetite control.
It's important to consume whole eggs, as the yolk is where most of the nutrients reside, including antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Despite being high in cholesterol, egg yolks don't appear to increase the risk of heart disease.
4. Cheese
With countless varieties available, cheese is a great fit for the keto diet due to its low carb and high fat content. Just 1 ounce (28g) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a significant amount of calcium.
Although cheese is high in saturated fat, it hasn't been shown to increase the risk of heart disease and may even offer some protection against it. Additionally, regular cheese consumption may help increase strength and reduce age-related muscle loss.
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
5. Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be enjoyed in moderation on a keto diet. While they do contain some carbs, they can help decrease appetite and promote feelings of fullness. They can be eaten as a standalone snack or combined with nuts, cinnamon, or other spices for a quick and tasty keto treat.
Read also: Keto Calorie Counting: A Detailed Guide
6. Cream and Half-and-Half
Cream, derived from the fatty portion of fresh milk, and half-and-half (a 50/50 mix of cream and whole milk) are both very low in carbs and high in fat, making them suitable for keto. However, moderation is key. While research on saturated fats is still ongoing, the American Heart Association recommends limiting foods high in saturated fat and replacing animal and dairy fats with plant-based sources or polyunsaturated fats to potentially lower the risk of cardiovascular disease and stroke. Cream and half-and-half are commonly used in coffee or as keto-friendly alternatives to milk in cooking.
7. Unsweetened Plant-Based Milk
Several plant-based milk options, such as soy, almond, and coconut milk, are keto-friendly. Opt for unsweetened versions, as sweetened varieties contain too much sugar. Oat milk should be limited or avoided due to its higher carb content, even in unsweetened forms.
8. Green Leafy Vegetables
Green leafy vegetables are low in carbs and rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are particularly high in vitamin K and iron. These greens add bulk to meals without significantly increasing the carb count. Herbs like oregano and rosemary also provide ample flavor with minimal carbs.
Keto-Friendly Leafy Greens:
- Salad Greens: Lettuce, baby spinach, arugula, escarole, frisee
- Cooking Greens: Bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, cabbage
- Herbs: Thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, lemongrass
9. Peppers
Various types of peppers can be incorporated into a keto diet. Small hot peppers add spice to recipes, while jalapeños are great for keto-friendly appetizers. Larger, milder peppers like bell peppers and poblanos can be used in numerous dishes or stuffed for flavorful low-carb main courses.
10. Summer Squash
Summer squashes like yellow squash and zucchini are versatile and low in carbs. Zucchini is particularly popular in keto cooking and can be spiralized into noodles as a pasta substitute. It can also be grated and added to baked goods or thinly sliced and enjoyed as a cold salad.
Read also: Magnesium Supplements for Keto
11. High-Fat Veggies
Avocados and olives are unique among vegetables due to their high fat content. They also contain fiber and are low in net carbs. Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect cells from damage. Regular avocado consumption may also improve heart health risk factors, such as lowering LDL ("bad") cholesterol levels.
12. Other Nonstarchy Vegetables
Many other nonstarchy vegetables are low in calories and carbs while being packed with nutrients and antioxidants. These vegetables can also serve as substitutes for high-carb foods. For instance, cauliflower can be transformed into cauliflower rice or mashed cauliflower. Spaghetti squash is a natural alternative to spaghetti, and low-carb root vegetables like jicama and turnips can replace roasted potatoes or French fries.
Keto Vegetable List:
- Asparagus
- Broccoli
- Cabbage
- Cauliflower
- Mushrooms
- Cucumber
- Green Beans
- Eggplant
- Tomatoes
- Radishes
- Brussels Sprouts
- Celery
- Okra
13. Nuts and Seeds
Nuts and seeds are high in fat and low in carbs. Regular nut consumption is associated with a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. They are also high in fiber, which can promote feelings of fullness, lower calorie intake, and reduce the risk of chronic diseases. While most nuts and seeds are low in net carbs, the amount varies by type.
Keto-Friendly Nut and Seed Options:
- Almonds
- Macadamia Nuts
- Pecans
- Walnuts
- Chia Seeds
- Flaxseeds
14. Berries
While most fruits are too high in carbs for the keto diet, berries are an exception. These fruits are loaded with antioxidants that may reduce inflammation and help protect against disease. Enjoy berries in moderation to stay within your daily carb limit.
15. Shirataki Noodles
Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving, as they are primarily composed of water. The viscous fiber in shirataki noodles slows down food's movement through the digestive tract, which can help decrease hunger and blood sugar spikes, aiding in weight and diabetes management. Shirataki noodles come in various shapes, including rice, fettuccine, and linguine, and can be used as a substitute for regular noodles in almost any recipe.
16. Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants. Research suggests that dark chocolate may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. When choosing chocolate on keto, opt for dark chocolate with a minimum of 70% cocoa solids (preferably more) and consume it in moderation.
17. Olive Oil
Olive oil provides impressive benefits for heart health. It is 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 is an ideal base for salad dressings and mayonnaise and is best used for low-heat cooking or added to dishes after they have been cooked.
18. Butter and Ghee
Butter and ghee are good fats to include while on the keto diet. Both are 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.
19. Unsweetened Coffee and Tea
Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases metabolism and may help improve 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 acceptable, but limit "light" versions, as they are typically made with nonfat milk and high-carb flavorings.
20. Unsweetened Sparkling Water
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, resulting in no calories or carbs. However, some varieties are naturally flavored with small amounts of fruit juice and may contain carbs, so be sure to check the label.