16 Foods to Eat on a Ketogenic Diet

Studies have shown that this very low carbohydrate, high fat diet is effective for weight loss, diabetes, and epilepsy.

There is also preliminary evidence to show that it may be beneficial for certain cancers, Alzheimer's disease, and other diseases.

However, high-quality diet-related research is still needed to determine its long-term safety and efficacy.

A ketogenic diet generally limits carbohydrates to 20 to 50 grams per day. While this may seem like a challenge, many nutritious foods can be easily eaten.

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Here are some healthy foods to eat on a ketogenic diet.

1. Seafood

Fish and shellfish are very ketogenic foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, but they contain virtually no carbohydrates.

However, the different types of seafood curbs are different. For example, shrimp and most crabs do not contain carbohydrates, but other types of shellfish do.

While this seafood can still be included in the ketogenic diet, these carbs are important to consider when trying to stay within the narrow range.

Here are some popular types of seafood carbs for 3.5-ounce (100-gram) servings:

Clamp: 4 grams

Oysters: 4 grams

Octopus: 4 g

Oysters: 3 g

Squid: 3 g

Omega-3 fats are rich in salmon, sardines, mackerel, and other fatty fish, which increase insulin sensitivity by reducing insulin levels in overweight and obese people.

Additionally, frequent fishing has been associated with a lower risk of disease and better cognitive health.

The American Heart Association recommends eating 1 to 2 shellfish per week.

Summary

Many types of shellfish do not contain carbohydrates or are very low in carbohydrates. Fish and shellfish are good sources of vitamins, minerals, and omega-3s.

2. Low carbohydrate vegetables

Starchy vegetables are low in calories and carbohydrates, but high in many nutrients, including vitamin C and various minerals.

Vegetables and other plants contain fiber that your body does not digest and absorb like other sugars.

So, look at your digestible (or net) carb count, which is total carbs minus fiber. The term "net carbohydrates" simply refers to carbohydrates absorbed by the body.

Keep in mind that net carbs and their effects on the body are somewhat controversial and require more research.

Many vegetables contain very few net carbs. However, serving "starchy" vegetables such as potatoes, yams, or beets can cause you to exceed the total carbohydrate limit for the day.

The net carb count for non-starchy vegetables starts from 1 gram for 1 cup of raw vegetables to less than 1 gram for 1 cup of 1 cooked Brussels sprouts.

Vegetables also contain antioxidants that help protect against free radicals which are unstable molecules that can cause cell damage.

Additionally, clay, broccoli, and cauliflower have been linked to a reduced risk of cancer and heart disease.

Low-carb vegetables are a great alternative to carbohydrate-rich foods.

In this case:

Cauliflower can be used to mimic rice or mashed potatoes.

"Judals" can be made with judini

Spaghetti squash is a natural alternative to spaghetti

Here are some examples of keto-friendly veggies to include in your meal plan.

Keto vegetable list:

asparagus

avocado

broccoli

cabbage

cauliflower

cucumber

green beans

eggplant

kale

lettuce

olives

peppers (especially green)

spinach

tomatoes

zucchini

Summary

Starch-free vegetables contain 1 to 8 grams of net carbohydrates per cup. Vegetables are nutritious, versatile, and help reduce your risk of disease.

3. Cheese

There are several types of cheese. Fortunately, most are low in sugar and high in fat, making them ideal for ketogenic diets.

One ounce (26 grams) of cheddar cheese provides 1 gram of carbohydrates, .5.5 grams of protein, and a good amount of calcium.

Cheese is high in saturated fat but has not been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease.

Cheese also contains conjugated linoleic acid, a fat that is associated with fat reduction and improvement of body composition.

Also, regular cheese-eating helps reduce muscle mass and strength loss that occurs with aging.

A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day had lower muscle mass and muscle strength than others during the study.

Here are some things that are low carb for a ketogenic diet.

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

Summary

Cheese is rich in protein, calcium, and beneficial fatty acids, but contains low amounts of carbohydrates.

4. Avocados

Avocados are incredibly healthy; 3.5 ounces (100 grams), or about half of a medium avocado contains 9 grams of carbohydrates.

However, it does contain 7 fibers, so its net carb count is only 2 grams.

Avocados are high in vitamins and minerals, including potassium, an important mineral that many people don't get enough of. Plus, high potassium intake makes the transition to a ketogenic diet easier.

Also, avocados can help improve cholesterol and triglyceride levels.

One study found that participants who ate an avocado every day had beneficial effects on their cardio for metabolic risk factors, including low levels of LDL (bad) cholesterol.

Summary

Avocados contain 2 grams of net carbohydrates for serving and contain several nutrients, including fiber and potassium. Also, they can help improve heart health markers.

5. Meat and poultry

Meat and poultry are considered staples on the ketogenic diet.

Fresh meat and poultry do not contain carbohydrates and are rich in B vitamins and several important minerals.

They are a great source of high-quality protein, which has been shown to help maintain muscle mass when eating a very low carbohydrate diet.

A study of older women found that consuming a high-fat meat diet resulted in HDL (good) cholesterol levels 5% higher than a low-fat, high-carbohydrate diet.

Whenever possible, it's best to choose grass-fed meat because grass-fed animals produce more meat with omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed meat.

Summary

Meat and poultry are carbohydrate-free and rich in high-quality protein and various nutrients. Grass-fed meat is a healthy option.

6. Eggs

Eggs are one of the healthiest and most versatile foods on the planet.

A large egg contains 1 gram less of carbohydrates and about 6 grams of protein, making the egg an ideal food for a ketogenic lifestyle.

Additionally, eggs have been shown to activate hormones that increase feelings of fullness and satiety.

It is important to eat whole eggs, as most of the nutrients in eggs are found in the yolk. These include the antioxidants lutein and zeaxanthin that help protect eye health (39 trusted sources).

Although egg yolks are high in cholesterol, consuming them does not increase blood cholesterol levels in most people. In fact, eggs appear to change the size of LDL particles in a way that reduces the risk of heart disease.

Summary

Eggs contain less than 1 gram of carbohydrates per day and can help you stay full for hours. They are also high in nutrients and can help protect eye and heart health.

7. Coconut oil

Coconut oil has a unique characteristic that makes it suitable for ketogenic diets.

Initially, it contains medium-chain triglycerides (MCT). Unlike long-chain fats, MCTs are taken directly by the liver and converted to ketones or used as a quick source of energy.

In fact, coconut oil is used to increase ketone levels in people with Alzheimer's disease and other disorders of the brain and nervous system.

The main fatty acids in coconut oil are lauric acid, a slightly longer-chain fat. It has been suggested that a blend of MCT and lauric acid in coconut oil can promote sustainable levels of ketosis.

Additionally, coconut oil can help obese adults lose weight and belly fat.

One study found that men who consumed 2 tablespoons (30 ml) of coconut oil per day lost an average of 1 inch (2.5 cm) from their waistline on average without changing any other diet.

Summary

Coconut oil is rich in MCTs, which can increase ketone production. In addition, it can increase the rate of metabolism and promote weight loss and abdominal fat.

8. Simplify Greek yogurt and cottage cheese

Ordinary Greek yogurt and cottage cheese are healthy and high-protein foods.

If they contain some sugars, they can still be incorporated into a ketogenic lifestyle in moderation.

Half a cup (105 grams) of plain Greek yogurt provides 4 grams of carbohydrates and 9 grams of protein. That amount of cottage cheese provides 5 grams of carbohydrates and 11 grams of protein.

Both yogurt and cottage cheese have been shown to reduce appetite and promote a feeling of fullness.

Either one makes a delicious snack on its own. But both can be combined with chopped walnuts, cinnamon, or other spices for a quick and easy ketogenic treat.

Summary

Both plain Greek yogurt and cottage cheese serving contain 5 grams of carbohydrates. Studies show that they help reduce appetite and increase satiety.

9. Olive oil

Olive oil provides impressive benefits for your heart.

It is high in oleic acid, a monounsaturated fat that reduces the risk of heart disease according to many studies.

Additionally, extra virgin olive oil is rich in antioxidants known as phenols. These compounds further reduce inflammation and protect against heart disease by improving arterial function.

As a source of pure fat, olive oil does not contain carbohydrates. It is the ideal base for salad dressings and healthy mayonnaise.

Since it is not as stable as high-temperature saturated fats, it is best to use olive oil for boiling or adding it to food after cooking.

Summary

Extra virgin olive oil is rich in saturated fats and heart-healthy antioxidants. It’s great for adding to salad dressings, mayonnaise, and cooked foods.

10. Nuts and seeds

Almonds and seeds are healthy foods, high in fat and low in sugar.

Frequent consumption of walnuts has been associated with a reduced risk of heart disease, certain cancers, depression, and other chronic diseases.

Also, nuts and seeds are high in fiber, which helps you feel full and absorb fewer calories overall.

Although all nuts and seeds are low in net carbs, the amount varies quite a bit between different varieties.

Calculating carbohydrates for 1 ounce (28 grams) of some popular nuts and seeds:

Nuts: 2 grams of net carbohydrates (6 grams of total sugar)

Brazil nuts: 1 g of net carbohydrates (3 g of total sugar)

Cashews: 8 net carbs (9 grams of total carbs)

Macadamia nuts: 2 grams of net carbohydrates (4 grams of total sugar)

Nuts: Net carbs 2 g (total carbs 4 g)

Pesto: 5 grams of net sugar (8 grams of total carbohydrates)

Nuts: 2 grams of net carbs (4 grams of total carbs)

Chia seeds: 1 g of net sugar (12 g of total sugar)

Pseudo Seed: Net Sugar 0 g (Total Carbohydrates 8 g)

Pumpkin seeds: 3 g net carbs (5 g of total carbs)

Sesame seeds: 3 grams of net carbohydrates (7 grams of total sugar)

Summary

Almonds and seeds are heart-healthy, high in fiber, and can lead to healthy aging. They provide 0 to 8 grams of net carbohydrates per ounce.

11. Berry

Most fruits contain a very high amount of carbohydrates in the ketogenic diet, but berries are an exception.

Berries are low in sugar and high in fiber. In fact, raspberries and blackberries contain as much fiber as digestible sugars.

These small fruits are loaded with antioxidants that are deposited to reduce inflammation and protect against disease.

For some berries, carbohydrates are calculated as 3.5 ounces (100 grams):

BlackBerry: 11 net carbs (16 grams of total carbs)

Blueberries: 9 net carbs (12 grams of total carbs)

Raspberry: 6 grams of net carbohydrates (12 grams of total sugar)

Strawberries: Net carbs 7 g (total carbs 9 g)

Summary

Berries contain plenty of nutrients that can reduce the risk of disease. They provide 5 to 12 grams of net carbohydrates per 3.5-ounce serving.

12. Butter and cream

Meat and cream are good fats to include on a ketogenic diet. Each portion has excessive traces of channels.

For many years, butter and cream were believed to cause or contribute to heart disease due to their high content of saturated fat. However, several large studies have shown that for most people, saturated fat is not associated with heart disease.

In fact, some studies have shown that moderate consumption of high-fat dairy products can reduce the risk of heart attack and stroke.

Like other fatty dairy products, butter and creams are rich in synthetic linoleic acid, a fatty acid that can promote fat loss.

Summary

Butter and cream contain almost no sugar and, when consumed in moderation, have a neutral or beneficial effect on heart health.

13. Shirataki noodles

Shirataki noodles are a wonderful addition to a ketogenic diet. You can find them in grocery stores or online.

These are low in carbohydrates and 15 calories per serving, mainly because they are water.

In fact, these noodles are made from a soft fiber called glucomannan, which can absorb up to 50 times its weight in water.

The viscous fiber forms a gel that slows the movement of food through your digestive tract. Help reduce appetite and blood sugar deficiency, which makes it beneficial for weight loss and diabetes control.

Shirataki noodles come in a variety of forms, including rice, fetuin, and linguine. These can be substituted for normal noodles in all kinds of recipes.

Summary

Shirataki noodles contain 1 gram less carbohydrate per serving. Its viscous fiber helps slow food through your digestive tract, which promotes fullness and blood sugar levels.

14. Olives

Olives provide the same health benefits as olive oil, only in solid form.

The main antioxidant found in olives, oleuropein, has anti-inflammatory properties and can protect your cells from damage.

Additionally, in vitro studies have suggested that eating olives may help prevent bone loss and lower blood pressure, although no human evidence has yet been found.

The olive content varies according to the size of the olives. However, half of their carbohydrates come from fiber, so the amount of carbohydrates they digest is very low.

Ten olives (34 g) contain 2 g of total carbohydrates and 1 g of fiber. It works with a net carb count of about 1 gram, depending on size.

Summary

Olives are rich in antioxidants that can help protect heart and bone health. They contain 1 gram of net carbohydrates per ounce.

15. Uncooked coffee and tea

Coffee and tea are healthy drinks without carbohydrates.

These contain caffeine, which increases your metabolism and can improve your physical performance, alertness, and mood.

Additionally, coffee and tea drinkers have been shown to significantly reduce the risk of diabetes. In fact, those who drink coffee have the lowest risk of developing diabetes.

It's best to add heavy cream to coffee or tea but stay away from "light" coffee and tea until late. They are usually made with skim milk and taste high in carbohydrates.

Summary

Unsweetened coffee and tea are carbohydrate-free and can help boost your metabolism, as well as your physical and mental performance. They can also lower the risk of diabetes.

16. Dark chocolate and cocoa powder

Dark chocolate and cocoa are delicious sources of antioxidants.

In fact, cocoa provides at least antioxidant activity like any other fruit, including blueberries and acai berries.

Dark chocolate contains flavanols that help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

Surprisingly, chocolate can be part of a ketogenic diet. However, it is important to choose dark chocolate that is at least 70% soluble in cocoa, preferring to eat more and in moderation.

One ounce (26 grams) of unintended chocolate (100% cocoa) contains 3 grams of net carbohydrates.

Summary

Dark chocolate and cocoa powder are rich in antioxidants and help reduce the risk of heart disease.

This Article source by Healthline.com