The more and more popular keto diet is a low carb, high fat diet that is effective for the weight loss and certain diseases like diabetes .
However, there is still more serious medical research needed to analysis the long-term safety and efficacy.
For the Keto diet to work you have to heavily limit the in take of carbs to 20 to 50 grams. To reach this goal, it is important to eat the right nutritious food.
Below you will find a list with healthy food to eat on a ketogenic diet.
1. Low-Carb Vegetables for your keto diet
There are a lot of vegetables that are low in carbs, but have a lot of minerals and vitamins and other important nutrients. These vegetables have to be non-starchy vegetables.
Vegetables are important in the keto diet not only because of the important nutrients they contain but also because they contain a lot of fiber, which the human body doesn’t digest but make us full anyway.
Many vegetables contain very few net carbs. Net carbs are total carbs minus fiber. This means net carbs are carbs that are absorbed by the body and these number should be low.
Howeever, if you eat a serving of starchy vegetables you are eating more than your entire daly limit of carbs. Common starchy vegetables are potatoes, beets or yams.
Vegetables are very important and healthy for your keto diet as they contain a lot of antioxidants which help protect your body against free radicals, which can cause cell damage. On top of this some vegetables like broccoli or cauliflower are said to decrease the risk for cancer and heart disease.
Vegetables should be an important part of your keto diet as their net carbs range only from 1 to 8 grams per cup and they are very nutritious, versatile and are said to decrease the risk of disease.
Non-starchy, low carb vegetables that are ideal for the keto diet for example are:
- broccoli
- avocado
- cucumber
- green beans
- eggplant
- asparagus
- kale
- lettuce
- olives
- spinachs
2. Seafood
Fish and shellfish are keto-friendly foods. Fish contain virtually no carbs, but other important nutrients and thus are very healthly for us.
Salmon, sardines, mackerel and other fatty fish have a lot of omega-3 fats. Besides other positive effects of omega-3 fats, they have been found to increase insulin sensitivity in overweight people. Salmon, in addition, is also rich in vitamin B.
If you want to eat shellfish you have to be a bit more careful as they can contain low amount of carbs. Although they are low compared to other food. E.g. 100 gram of mussels contain 4 grams of carb.
As fish is linked to a decreased risk of diseases the American Heart Association recommends 1 to 2 seafood meals per week.
Seafood is thus a good source of minerals, omega-3 fats and vitamins in your keto diet.
3. Avocados
Avocados have very low net carbs with only 2 grams in a 100 gram fruit and are very healthy.
Important mineral for your start in a keto diet are included in Avocados. They contain a lot of potassium which may help you during the transition into a ketogenic diet. In addition they are high on vitamins and other minerals.
They are also linked in a study to lower levels of bad cholesterol when eaten on a daily basis.
4. Cheese
Cheese fits perfectly in a keto diet as most types of cheese is low in carbs and high in fat.
A portion of cheese only contain 1 gram of carbs, but a lot more protein with 6.5 grams. This protein helps reduce the loss of muscles.
In addition cheese has a lot of calcium, and useful fatty acids.
5. Eggs
Eggs are ideal for a keto diet as one egg contains less than 1 gram of carb but 6 gram of protein.
When eating an egg certain hormones make you feel more satiety and full.
Egg yolk is know for high cholesterol however, it does not increase the blood cholesterol level.
6. Meat and poultry for a ketogenic diet
Fresh meat and poultry contain no carbs but rich in other important minerals and vitamins, thus they are a very important part of the keto diet.
Meat is a natural source of a high rate of protein which helps preserve the muscle mass during the a low carb diet.
7. Coconut Oil
This special and more exotic oil is the perfect oil for a ketogenic diet because of special properties.
Coconut oil contain fats that can be directly modified into ketones by the liver or as a rapid energy source.
Coconut oil is also supposed to help us lose weight and belly fat.
8. Greek Yogurt and Cottage Cheese
Cottage Cheese and greek yogurt a high protein foods with medium levels of carbs. 200 grams of Grrek yogurt provides 8 grams of carbs but almost 20 gram of proteins.
Although they are higher on carbs than non-starchy vegetables both are known to help decrease appetite and make us feel full.
9. Olive Oil
Olive oil is another healthy oil and fat source that should be included in your diet as it is known to. be healthy for our hearts.
This oil is known to reduce the risk of heart disease as it is high on oleic acid. Another component of extra virgin olive oil, which is the type you should buy, protects our heart as it decreases inflammation and improves artery functions.
It is best when it is added after the food is cooked or the food is only cooked a low temperatures.
10. Nuts and Seeds
Seeds and nuts are also good foods in your keto diet as they are high in fat and important minerals while they are low in net carbs.
In addition to their health benefits they also make us feel full thus we are eating less calories as they are high in fiber.
Nuts, similar to olive oil, have been linked to a reduction in heart diseases and other chronic diseases.
However their net carbs vary quite a lot between different nuts and seeds. For example 28 grams of cashews contain 8 grams net carbs whereas flaxseeds contain 0 grams.
11. Berries
Generally fruits are high on carbs and thus should be avoided in a ketogenic diet, however berries contain a lot fiber and low level of carbs. Some berries even have equal amounts of fiber of digestible carbs.
12. Butter and Cream
Butter and cream are ideal for a ketogenic diet as they contain good fats but hardly any carbs.
In the past both were said to be responsible for heart diseases but newer studies have shown that they are not linked to heart disease. Instead they might even help reduce the risk of heart attack and strokes.
13. Olives
Not only olive oil is healthy but the raw material olives are healthy, too, and although they contain some carbs most half of the carbs are fiber, so that their digestible carb content is low.
Antioxidants in olives protect our body cells from damage and are anti-inflammatory.
14. Unsweetened Coffee and Tea
Coffee and tea are healthy drinks if they are not sweetened or contain other flavorings. Both drinks are carb and sugar free. As they both contain caffeine, if your tea is black tea or green tea, they increase your metabolism and your physical performance.
In addition studies have found that they can reduce the risk for diabetes.
15. Dark Chocolate and Cocoa Powder
Surprisingly chocolate can be part of a keto diet. However you have to choose dark chocolate with at least 70% cocoa solids. Then they are a healthy a good part of your diet, as cocoa has a lot of antioxidants that reduce the risk of heart disease and lower your blood pressure.
Summary of keto diet food
A ketogenic diet can be used to achieve weight loss, blood sugar management, and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty, and versatile foods that allow you to remain within your daily carb range.
To reap all the health benefits of a ketogenic diet, consume keto-friendly foods on a regular basis.
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