The main reason for the rising popularity of the ketogenic diet is its potential advantages in terms of weight loss and blood sugar regulation.
Further evidence has also indicated that this diet, which is low in carbohydrates and high in fats, may be beneficial in treating specific forms of cancer, as well as Alzheimer’s disease and other medical conditions. However, it is still necessary to conduct more rigorous studies in order to ascertain the long-term safety and effectiveness of the ketogenic diet.
The keto diet usually restricts carb consumption to 20–50 grams per day. While some individuals following keto keep track of their overall carb intake, others focus on counting net carbs. Net carbs are calculated by subtracting the amount of fiber from the total carbs. This is due to the fact that fiber is indigestible, preventing it from being metabolized and absorbed by the body.
Although this diet may appear difficult, it enables individuals who adhere to it to include numerous nourishing foods in their meals.
Here are healthy foods to eat on the keto diet.
1. Eggs
We will begin our list of cholesterol-packed foods with a choice that would surely surprise your mother — eggs. Eggs are considered one of the healthiest and versatile foods available. Some experts go so far as to classify eggs as one of the few true “superfoods.” The basis for this bold assertion stems from the egg yolk rather than the egg white.
The yolk of an egg contains the majority of its beneficial nutrients, such as thirteen essential vitamins and minerals and antioxidants called lutein and zeaxanthin, which protect the eyes. Additionally, eggs are excellent sources of choline, a vitamin-like essential nutrient and methyl donor that plays a crucial role in numerous physiological processes.
Even though egg yolks have a high cholesterol content, their consumption does not typically result in increased blood cholesterol levels for most individuals. Studies have indicated that eggs can potentially alter the structure of LDL in a manner that decreases the likelihood of developing heart disease.
By increasing the feeling of fullness and stabilizing blood sugar levels, egg consumption has been found to lead to lower calorie intakes for up to 24 hours. This suggests that eggs could potentially be the superfood that boosts weight loss that you have been anticipating.
In addition, a single large egg has fewer than 1 gram of carbs and less than 6 grams of protein, rendering it an ideal keto-friendly nutritious item.
If you want to find the healthiest eggs, look for egg farmers who allow their chickens to graze on pasture, where they can consume a large amount of insects and absorb sunlight. Research has revealed that chickens raised in such conditions produce eggs enriched with higher levels of omega 3s, vitamins, and minerals.
2. Olives and Olive oil
Virgin olive oil and olives are rich in health-promoting compounds, including a well-researched phenolic compound known as oleocanthal. Oleocanthal exhibits anti-inflammatory properties akin to ibuprofen, thus making olives and virgin olive oil a beneficial dietary inclusion for individuals seeking pain and inflammation reduction.
If you consume a serving of olives weighing one ounce (28 grams), you will intake 2 grams of total carbs and 1 gram of fiber. As a result, the net carb count for 7-10 olives will be 1 gram, which varies based on their size. In case you dislike olives or wish to avoid their net carbs content, a viable alternative is olive oil. Although olive oil does not provide all the advantages of olives, it still offers an abundance of healthy fats and compounds that promote good health.
If you are seeking a healthy cooking oil, extra virgin olive oil should be your go-to choice. A study conducted recently determined that extra virgin olive oil is the best oil for baking, cooking, and deep frying under high temperatures due to its abundant stable fats and antioxidants preventing the oil from deteriorating into harmful substances.
3. Dark chocolate
There may be as much pleasure for your health as there is guilt in indulging in this guilty pleasure. One example of this is the presence of flavanols found in the cocoa of dark chocolate, which can help reduce blood pressure, lower the risk of heart disease, and improve insulin resistance.
Cocoa is labeled a “super fruit” since it offers antioxidant activity comparable to that of other fruits, including keto-friendly berries.
Eating as much dark chocolate as you want is not allowed on the ketogenic diet because most chocolate products have sufficient net carbs that can disturb ketosis.
When purchasing chocolate or any cocoa product, it is important to carefully examine the label in order to ensure that it contains no additional sugars and has a low quantity of carbohydrates per serving. If the taste of dark chocolate is not preferred, attempt to locate chocolates that acquire their sweetness from wholesome low-calorie sweeteners.
4. Berries
There are various kinds of berries worldwide, and each variety contains unique anthocyanins, which are flavonoids that give them their distinct red, blue, and purple shades. Additionally, these flavonoids possess potent anti-inflammatory properties.
Wild blueberries have been discovered to enhance memory in older individuals, and additional studies indicate that they safeguard the brain against inflammation. Raspberries and blackberries are abundant in antioxidants, which have been acknowledged for their ability to lower inflammation and provide protection against diseases.
When following the ketogenic diet, it is advisable to limit your consumption of berries because they have a higher net carb content. Below are the carbohydrate amounts for 3.5 ounces (100 grams) of certain berries that are suitable for the keto diet.
- Blackberries: 10 grams of total carbs (~5 grams of net carbs)
- Blueberries: 14 grams of total carbs (~12 grams of net carbs)
- Raspberries: 12 grams of total carbs (~5.5 grams of net carbs)
- Strawberries: 8 grams of total carbs (~5.5 grams of net carbs)
5. Seafood
Fish and shellfish are considered to be highly compatible with the ketogenic diet. Salmon and other types of fish not only contain minimal carbohydrates but also provide an abundant source of B vitamins, potassium, and selenium. On the other hand, the carbohydrate content in shellfish varies depending on the type. While shrimp and most crabs have no carbohydrates, oysters and octopus do contain them. Nevertheless, it is still possible to include these foods in your keto diet, as long as you diligently monitor and manage your carbohydrate intake to remain within your desired range.
In addition, individuals who are overweight or have obesity can benefit from consuming fatty fish such as salmon, sardines, and mackerel due to their high omega-3 fat content. This has been linked to lowered insulin levels and improved insulin sensitivity.
The American Heart Association suggests that adults over 18 years of age consume 8–10 ounces of seafood per week, as it is associated with enhanced brain health and a reduced likelihood of illness.
6. Meat and poultry
When following the keto diet, meat and poultry are considered essential foods. Fresh meat and poultry do not contain any carbohydrates and are abundant in B vitamins and various crucial minerals. Moreover, they are an excellent source of top-notch protein, which can aid muscle preservation when on a highly restricted carbohydrate diet.
In a study involving older women, researchers discovered that consuming a diet rich in fatty meat resulted in 8% higher levels of HDL (good) cholesterol compared to a low fat, high carbohydrate diet. If available, opting for grass-fed meat might be preferable due to its higher content of omega-3 fats and conjugated linoleic acid (CLA) in comparison to meat sourced from grain-fed animals.
7. Cheese
There is a wide variety of cheese available, with the majority being low in carbs and high in fat, making them suitable for the keto diet. A single ounce (28 grams) of cheddar cheese supplies 1 gram of carbs, 6 grams of protein, and a decent amount of calcium.
Although cheese is high in saturated fat, research has not demonstrated a correlation between its consumption and an elevated heart disease risk. In fact, certain studies propose that cheese might offer protective benefits against this ailment. Furthermore, cheese contains CLA, which has been associated with fat reduction and enhancements in body composition.
Moreover, consuming cheese on a regular basis might contribute to mitigating the decline in muscle mass and strength that typically comes with advancing age.
In a study conducted over a period of 12 weeks with older adults, it was observed that individuals who consumed 7 ounces (210 grams) of ricotta cheese each day exhibited a diminished degree of muscle mass and muscle strength decline compared to those who did not consume this quantity of cheese.
8. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are beneficial foods that are rich in protein. Despite containing carbohydrates, they can still be consumed in moderation within a keto diet. Studies have indicated that both yogurt and cottage cheese have the potential to alleviate hunger and induce satiety.
Both of them are delicious snacks on their own, but you have the option to enhance them with chopped nuts, cinnamon, or other spices for a speedy keto treat.
9. Green leafy vegetables
Green leafy vegetables have a significant lack of carbohydrates, which makes them ideal for a keto diet. Additionally, they contain high amounts of vitamins, minerals, and antioxidants. Specifically, dark leafy greens such as spinach, kale, and collard greens are abundant in vitamin K and iron.
Here are some leafy greens that are keto-friendly, as they add bulk to your meals without significantly increasing the carb count. Moreover, herbs like oregano and rosemary contribute ample flavor with minimal carb content.
- Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
- Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
- Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
10. Peppers
There are various types of peppers available, all of which are suitable for the keto diet. Although they are categorized as fruits, they are used as vegetables in cooking.
When creating recipes, small hot peppers bring spice, while jalapeños are perfect for preparing keto-friendly appetizers. Larger, mild peppers like bell peppers and poblanos can be utilized in various dishes or stuffed to create delicious low carb main courses.
For example, a single bell pepper offers 107% of the daily value (DV) for vitamin C, highlighting that peppers are a noteworthy vitamin C source.
