The Ultimate Soft Keto Foods List: Your Guide to a Gentle Ketogenic Diet

The ketogenic diet, known for its high-fat and very low-carb approach, has gained popularity for its weight loss benefits. However, it's not just about shedding pounds; it's also utilized as a treatment plan for children with seizures, always under strict medical supervision. Whether you're following keto for health reasons or weight management, understanding which foods fit the bill and how to incorporate them into your diet is crucial. This article provides a comprehensive guide to soft keto-friendly foods, complete with tips and recipes to make your ketogenic journey both enjoyable and successful.

Understanding the Ketogenic Diet

The primary principle of the keto diet is to shift your body's fuel source from glucose (derived from carbohydrates) to ketones, produced from stored fat and dietary fats. This metabolic state, called ketosis, is achieved by drastically reducing carbohydrate intake, typically to 20-30 net grams per day. Net carbs are calculated by subtracting dietary fiber from total carbohydrates, as fiber is indigestible.

Your keto meal plan should emphasize healthy fats, aiming for up to 80% of your total calories. These fats can come from sources like olive oil, coconut oil, grass-fed butter, and certain nuts and seeds. Protein intake is moderate, and the rest of your calories come from non-starchy vegetables.

Core Principles of a Keto Diet

• High-Fat Intake: Focus on healthy fats to fuel your body and promote ketosis.
• Low-Carb Restriction: Limit carbohydrate intake to 20-30 net grams per day.
• Moderate Protein: Consume protein in moderation to avoid hindering ketone production.
• Non-Starchy Vegetables: Include plenty of non-starchy vegetables for essential nutrients and fiber.

Navigating the Keto Food List

Fats and Oils

Fats are the cornerstone of the keto diet, comprising the majority of your daily calorie intake. Prioritize natural sources and be mindful of the types of fats you consume.

Recommended Fats:

• Saturated Fats: Butter, ghee, coconut oil.
• Monounsaturated Fats: Avocado, olive oil, macadamia nuts.
• Polyunsaturated Fats: Omega-3 fatty acids from fatty fish like wild salmon, tuna, and trout.

Fats to Avoid:

• Trans Fats: Processed, hydrogenated fats found in some processed foods.
• Excessive Omega-6 Fatty Acids: Limit intake of foods high in omega-6s like almonds, walnuts, sunflower oil, and corn oil.

Helpful Tips:

• Balance omega-3 and omega-6 intake by including fatty fish or a fish oil supplement in your diet.
• Use non-hydrogenated lard, beef tallow, ghee, or coconut oil for frying due to their high smoke points.

Proteins

Protein is essential, but moderation is key. Aim for pasture-raised and grass-fed options whenever possible to minimize bacteria and steroid hormone intake.

Read also: Nourishing Meals for Esophageal Health

Recommended Proteins:

• Fish and Shellfish: Wild-caught catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
• Whole Eggs: Free-range eggs from local markets.
• Beef: Ground beef, steak, roasts, and stew meat. Opt for fattier cuts like ribeye.
• Pork: Ground pork, pork loin, pork chops, tenderloin, and ham (check for added sugars).
• Poultry: Chicken and turkey, choosing darker meat for higher fat content.
• Offal/Organ Meats: Heart, liver, kidney, and tongue.
• Other Meats: Veal, goat, lamb, turkey, and other wild game.

Proteins to Watch Out For:

• Cured Meats and Sausages: Check labels for added sugars and processed ingredients.
• Lean Beef: Be mindful of portion sizes to balance protein intake with fat.

Helpful Tips:

• Balance protein with fatty side dishes and sauces to maintain ketone production.
• Substitute lamb for pork or beef due to its high-fat content.

Vegetables

Vegetables are crucial for a healthy keto diet, providing essential nutrients and fiber. Focus on low-carbohydrate, nutrient-dense options, especially dark and leafy greens.

Recommended Vegetables:

• Leafy Greens: Dandelion greens, beet greens, collards, mustard greens, turnip greens, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, bok choy.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage.

Vegetables to Limit:

• Root Vegetables: Carrots, potatoes, sweet potatoes (consume in moderation due to higher carb counts).

Helpful Tips:

• Opt for organic vegetables to minimize pesticide residues.
• Monitor the carb counts of all vegetables, especially those that grow below ground.

Fruits

Fruits can be tricky on a keto diet due to their carbohydrate content. Prioritize low-sugar options and consume them in moderation.

Recommended Fruits:

• Avocado: Your top choice due to its high-fat and low-carb content.
• Berries: Strawberries, raspberries, blackberries, blueberries (in small portions).
• Olives: Especially black olives.
• Other Fruits (in moderation): Grapefruit, apricots, lemons, kiwis, oranges, mulberries.

Fruits to Avoid:

• Bananas: Very high in carbs.

Helpful Tips:

• Berries are a good lower-carb choice, but keep portions small.
• Be mindful of the carb content of all fruits and adjust your intake accordingly.

Dairy

Dairy can be a valuable addition to a keto diet, providing extra fats and protein. Opt for raw and organic options when possible.

Recommended Dairy:

• Full-Fat Cheeses: Cream cheese, cheddar, parmesan, mozzarella.
• Heavy Cream: For coffee, tea, and sauces.
• Butter: Grass-fed butter.

Dairy to Limit:

• Milk: Whole milk is high in carbs.
• Highly Processed Dairy: May contain more carbohydrates than raw/organic dairy.

Helpful Tips:

• If you have lactose sensitivities, choose hard, long-aged dairy products with less lactose.
• Be mindful of cheese consumption, as overconsumption can slow weight loss for some individuals.

Nuts and Seeds

Nuts and seeds are great sources of fats, fiber, and micronutrients. Roast them to remove anti-nutrients and consume them in moderation due to their carbohydrate content.

Recommended Nuts and Seeds:

• Fatty, Low-Carbohydrate Nuts: Macadamia nuts, Brazil nuts.
• Fatty, Moderate-Carbohydrate Nuts: Almonds, walnuts.
• Seeds: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds.

Nuts to Limit:

• High-Carbohydrate Nuts: Cashews, pistachios.

Helpful Tips:

• Be careful with portion sizes, as the carbs in nuts can add up quickly.
• If you have a nut allergy, substitute sunflower seed flour for almond flour.

Beverages

Staying hydrated is crucial on a ketogenic diet due to its natural diuretic effect.

Read also: Oral Surgery Diet Tips

Recommended Beverages:

• Water: Your staple go-to source for hydration.
• Broth: Loaded with vitamins and nutrients.
• Coffee: Unsweetened.
• Tea: Unsweetened.
• Coconut/Almond Milk: Unsweetened.
• Sparkling Water: Naturally flavored but unsweetened.

Beverages to Avoid:

• Sugary Soft Drinks and Sports Drinks: High in added sugars.
• Fruit Juices: Very high in sugar and carbs.
• Diet Soda: Limit or avoid due to artificial sweeteners.

Helpful Tips:

• Drink plenty of water to combat dehydration and electrolyte imbalances, especially when starting keto.
• Consider keto-proof coffee or tea with added fats for extra energy.

Sweeteners

Limiting sweets is best for curbing cravings and promoting success on the ketogenic diet. When using sweeteners, opt for liquid versions to avoid added binders like maltodextrin and dextrose.

Recommended Sweeteners:

• Stevia: Incredibly sweet with no glycemic impact.
• Sucralose: Very sweet, but be sure it is pure sucralose and not Splenda.
• Erythritol: A great sugar substitute with zero glycemic impact.
• Monk Fruit: Often used in combination with other sweeteners.
• Xylitol: Similar to sugar, but toxic to animals and slightly raises insulin levels.

Sweeteners to Avoid:

• Maltodextrin and Dextrose: Common fillers in sweetener blends.
• Maltitol: A sugar alcohol found in many "sugar-free" candies.

Helpful Tips:

• Restrict sweeteners completely for the first 30 days of keto to minimize cravings.
• Look for sweeteners with a low glycemic impact to minimize effects on blood sugar.

Seasonings and Condiments

Seasonings and sauces can add flavor to your meals, but it's essential to choose them carefully to avoid added sugars and carbs.

Recommended Seasonings and Condiments:

• Herbs and Spices: Salt, pepper, garlic, ginger, cinnamon, mustard, oregano.
• Plain Mustard:
• Low-Carb Sauces (homemade): Using thickeners like guar or xanthan gum.
• Sea Salt: Preferred over table salt.

Condiments to Avoid:

• Ketchup, BBQ Sauce, Sweet Relish, Honey Mustard: Usually have added sugar.
• Pre-Made Spice Mixes: Often contain added sugars.
• Pre-Made Sauces and Condiments: Unless specifically labeled as low-carb.

Helpful Tips:

• Read nutrition labels carefully to check for added sugars.
• Make your own sauces and gravies using thickeners.

Keto Recipes

The following recipes are designed to be used by patients who are followed by Children’s Hospital of Philadelphia’s Division of Neurology Dietary Treatment Program.

• Apple Cobbler
• Avocado Brownies
• Birthday Cupcake
• Blueberry Yogurt Bunnies
• Caramel Pecan Tarts
• Carrot Cake Cookies
• Cheesecake
• Chocolate Brownie
• Chocolate Chip Cookies
• Chocolate Chunk Cookies
• Chocolate Nut Fudge
• Chocolate Peanut Butter Cups
• Chocolate Pudding
• Churros
• Cinnamon Graham KetoBar
• Cinnamon Pecan Cookies
• Cinnamon Rolls
• Coconut and Peanut Butter Candies
• Creamy Jell-O®
• Creme Brulee
• Cupcakes with Chocolate Buttercream Frosting
• Festive Jell-O Cup
• Gummy Bears
• Iced Pumpkin Cake
• Ice Cream Cone
• Frozen Fruity Cream Cheese Treats
• Fudge Brownie
• Jell-O Parfait®
• Key Lime Pie
• Lemon Almond Cake
• Marshmallows
• Marshmallow Cereal Treat
• Nut Bars
• Orange Creamsicle Ice Cream
• Peanut Butter Cookies
• Pumpkin Fudge Pops
• Pumpkin Pecan Cheesecake
• Raspberry Meringue
• Snickerdoodle Cookie
• Strawberry Chocolate Ice Cream
• Strawberry Coconut Ice Cream
• Strawberry Shortcake
• Strawberry Sunflower Bar
• Strawberry Valentines
• Sugar Cookies
• Vanilla Cream Cakes
• Vanilla Ice Cream
• Watermelon Sorbet
• Whoopie Pie

Modified Keto Diet Recipes

The modified ketogenic diet (MKD) recipes should only be followed if specifically prescribed the MKD by your medical team.

• Birthday Cupcake
• Broccoli Cheddar Discs
• Cauliflower Parmesan Sticks
• Cheese Pizza
• Chicken Bites
• Chocolate Glazed Donuts
• Oatmeal & Raspberries
• Waffles

Helpful Tips & Tricks

Fat Hiding Tricks

• Combine weighed heavy cream and mayonnaise with weighed raw eggs, cook the mixture in a pan to form fluffy scrambled eggs.
• Add weighed canola oil to weighed yogurt; the oil will completely absorb and blend into the yogurt.
• Mix weighed room temperature butter into weighed creamy peanut butter. This not only helps hide fat, but also increases the volume of the spread.
• Add weighed canola oil into weighed liquid heavy cream. Use a milk frother (used to make cappuccinos) to emulsify the two together perfectly. Can be served as a drink!

Cooking Tips

• When weighing your ketogenic ingredients in one bowl, always start with the dry ingredients. Try to form small mounds of the dry ingredients while weighing to allow for easy removal if the weight goes over. The liquid ingredients (heavy cream, oil, etc.) should be weighed in a separate bowl individually. The reason for this is because if you weigh two liquids together and go over on the weight, you will not be able to safely remove the one liquid due to them mixing together.
• Always be sure to use nonstick cooking spray (any brand). Ketogenic foods tend to stick more than regular foods due to their high fat content. It’s important that no food residue is left behind on any cookware to avoid losing nutritional value.
• Dry seasonings can be used on the ketogenic diet as a “free” ingredient (single dry seasonings only, not pre-packaged mixes). In large quantities, fat tends to mask the natural flavors of foods that we know and love, therefore we encourage you to season the foods with dry seasonings to make them tasty and enjoyable. Especially salt!
• Ketogenic foods generally freeze very well, however the reheating process can be tricky. When reheating foods, the fats always tend to melt first, which is the main component for ketogenic foods. The best way to reheat keto foods is in the oven or on the stove top.
• When baking ketogenic foods, never fill molds all the way to the top (¾ full is ideal). During the baking process, the heat may make the fat separate from the recipe, creating a pool of fat on the top. If the recipe is filled all the way to the top, the melted fat will go over the edge and result in loss of nutritional value.

Keto-Friendly Recipes

Here are some delicious and easy keto-friendly recipes to incorporate into your diet:

Read also: Gentle Foods for After Wisdom Teeth Surgery

Cheesy Bacon Ranch Chicken

Combine bacon and ranch for a flavor combination that's a match made in heaven.

Cauliflower Fried Rice

A lighter side dish that skips the carbs while delivering all the comforting flavors of fried rice.

Keto Chicken Parmesan

A classic dish made keto-friendly.

Keto Beef Stew

A comforting and hearty stew made keto-friendly with simple swaps.

Keto Mac & Cheese

A keto-friendly version of mac & cheese that takes out all the trouble (ahem, PASTA) without sacrificing flavor.

Foods to Avoid on Keto

While many foods fit into a keto diet, some should be avoided due to their high carbohydrate content or unhealthy ingredients.

High-Carb Foods

• Grains: Bread, pasta, rice, cereals.
• Sugary Foods: Sugar, candy, soda, fruit juice.
• Starchy Vegetables: Potatoes, sweet potatoes, corn.
• Legumes: Beans, lentils, chickpeas.
• Most Fruits: Bananas, grapes, apples.

Unhealthy Fats

• Trans Fats: Found in processed foods.
• Vegetable Oils: Limit consumption of oils like soybean, palm, and palm kernel.

Processed Foods

• Processed Meats: Glazed ham, some bacons (check for added sugars).
• Snack Foods: Potato chips, croutons, pretzels.

Tips for Starting a Keto Diet

1. Consult a Healthcare Professional: If you have any chronic health conditions (especially diabetes), consult your doctor or a registered dietitian before starting a keto diet.
2. Plan Your Meals: Create a keto grocery list and plan structured meals to meet your macros and avoid impulse purchases.
3. Focus on Whole Foods: Emphasize whole, unprocessed foods like meats, fish, vegetables, and healthy fats.
4. Read Labels: Carefully check nutrition labels for added sugars and carbohydrates.
5. Stay Hydrated: Drink plenty of water to combat dehydration and electrolyte imbalances.
6. Monitor Your Progress: Track your ketone levels and adjust your diet as needed.
7. Be Patient: It takes time for your body to adapt to ketosis. Be patient and consistent with your diet.

tags: #soft #keto #foods #list