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Keto Diet Foods List
Most of the time people make a mess when it comes to choosing food on a keto diet. Though it is not an easy task to select the appropriate foods among various types. Hopefully, following food list and visual guide will help us select and avoid right food on keto.
Following foods should be avoided on keto as they are carbs-ridden. Hence, can deter our achieving ketosis state or can kick us out of ketosis, if we already achieve it.
On keto diet, keeping oneself hydrated is very important. Thus we should select our drinks accordingly as except water most of the drinks are carb-rich.
A list of healthy foods to eat on keto diet is given below:
Fish and Seafood
Fish and shellfish happen to be very keto-generic food. Magically, having contained too many vitamins and minerals – like B vitamins, potassium and selenium – fish are practically carb free.
However, the amount of carbs differ in different types of shellfish. For example, shrimp and most crabs are free of carbs, while other sorts of shellfish do hold carbs. When we follow a much regimented keto diet, it is recommended to avoid these shellfish. However, experts recommend avoiding fish breading as it is carb-ridden.
Carb counts for 3.5 ounce serving of some popular types of shellfish are given below:
- Clams: 4-6 grams
- Mussels: 6-8 grams
- Octopus: 3-5 grams
- Oysters: 2-4 grams
Fatty fish like Salmon, sardines, mackerel etc. are very rich in omega-3 fats. This particular fat help reduce our insulin level and also effective to weighty and fatty people to increase their insulin sensitivity.
Moreover, experts suggest that regular fish intake leads to improve cognitive health and also lower danger of disease.
Vegetables especially that are non-starchy contain very little calories and carbs. However, these are full of nutrients, together with vitamin C and numerous minerals.
It is worth note that vegetables are full of fiber and our body finds it hard to digest and absorb like other carbs.
Therefore, when selecting vegetables, we should focus on those that grow above ground, leafy and green. Cruciferous vegetables like cauliflower, cabbage, broccoli and zucchini are associated with decreasing cancer and risk of heart disease.
Besides, vegetables add more flavor and variation to keto meals. And they can be handy to eat fat with more taste like frying veggies with butter or sprinkling olive oil over salad.
On the other hand, taking starchy vegetables like potatoes, yams or beets could push our carbs limit on peril for the day.
Furthermore, nightshades can bring negative effects on our health. Though they are allowed in limited capacity on keto diet, some people are sensitive to those veggies as they trigger inflammatory infections such as rheumatoid arthritis. Some of the nightshades includes peppers, okra, eggplant and tomatoes.
If we follow a strict keto regimen, we should be careful about garlic and onion intake as they are considered as susceptible to fungal growth and may cause interruption to our alpha brain waves. Here learn more about keto vegetables.
Meat and Poultry
Experts put the most emphasis on meat and poultry as core food on a keto diet. Because, first off, they are devoid of carbs. Secondly, they are full of B vitamins and quite a few minerals like potassium, and zinc. Thirdly, they provide us with high-quality protein. It has been reported that these proteins play a big role in conserving muscle mass while we follow low carbs diet.
Professionals advocate for selecting grass-fed meat, if possible. Because the meat that we get from grass-fed animals contains higher amounts of omega-3 fats, combined linoleic acid than meat from grain-fed wildlife.
However, keep in mind that keto diet is a fat dominated diet, not protein ruled diet. Therefore, we have to keep a vigil eye on meat consumption as our body doesn’t require vast amounts of meat. Because, surplus protein is transformed to glucose and we all know glucose will make our ketosis process harder.
Another aspect, we would try to avoid processed meats like cold cuts, sausages as they often possess added carbs. So, whenever we buy them, we should have a look at the ingredient level. Keeping carbs under 5% is recommended.
Eggs are deemed to be one of the healthiest and most resourceful foods on the globe. It suits the ketogenic lifestyle more as one big egg contains less than 1 gram of carbs and approximately 7 grams of protein.
Besides, it has been found that eggs prompts to produce a special kind of hormones that lead to happy feelings and keep steady blood sugar level. Because of the egg’s high calorie containment, it also helps reduce calorie consumption for up to 24 hours.
Most of the egg’s nutrients lies with its yolk, so it is essential to eat the whole egg. This nutrients are helpful in protecting our eye health.
One interesting paradox that we observe with egg yolk is that it is full of cholesterol but eating them does not elevate blood cholesterol levels in most people. In fact, eggs diminishes the threat of heart diseases by altering the figure of LDL – the bad cholesterol.
Another positive side of egg is that we can eat them according to our taste. If we get tired of eating boiled egg, we can try fried one. We can have them scrambled or omelets.
While choosing eggs, our preference should go to pastured or organic one as they deemed as the hale and hearty option.
One little aspect, we have to keep our cholesterol level in mind while taking eggs. So, what is the right egg intake limit per day? Experts recommend not to exceed the amount over 30 eggs.
Everybody likes to have cheese as it is both appealing and nutritive in nature. Like an egg, it is also fit into ketogenic diet because of its low carbs and high fat containment – 1 gram of carbs, 6 grams of protein stems from 1 ounce of cheddar cheese.
Another irony is that cheeses are full of saturated fat, but it does not play any part in increasing danger of heart disease. The fact is that a few studies found that cheese can help guard against heart illness.
Combined linoleic acid – a kind of fat – descends from cheese. This fat has been considered as a catalyst to fat loss and developments in body structure.
Besides, consistent intake of cheese may help lessen the damage of muscle mass.
Avocados are exceptionally healthy and very low in carbs. A small size avocado provides 8 grams of carbs. However, technically it contains 2 grams of net carbs as rest 6 grams are fiber.
Avocados are also rich in numerous vitamins and minerals. Among other minerals it contains potassium – very important for health – that our body lacks sufficiently. Moreover, the more potassium our body gets the quickly our body adapt ketogenic diet.
Besides, avocados help increase the level of triglycerides in our body. It gives a boost to our body’s cholesterol levels too.
Avocados are used as base ingredients in many keto meals. Besides, they are considered to be a good keto snack as a whole food.
Another important feature of avocado is that they possess more potassium than Bananas. It’s a bit hard to refill our potassium from natural sources and avocado intake helps maintain that. Besides, they are famous in keto diet because of their healthy monounsaturated fatty acids contents.
Olive oil and Coconut oil
Olive oil is extremely favorable for our heart. It contains oleic acid – a monounsaturated fat. In many studies it has been found that this acid helps reduce the threat of heart disease.
Besides, extra-virgin olive oil provides antioxidants called phenols. This compound plays a part in refining our heart’s artery task and also help reduce heart’s inflammation.
Olive oil is considered as pure fat source as it does not hold any carbs. To keep meals simple, it is perfect for salad dressing.
Coconut oil as an edible oil which we get after processing the white flesh of coconut. The distinctive properties that it possesses make it a keto-friendly food.
It holds medium-chain triglycerides (MCTs) which go directly into the liver and metabolized into ketone bodies and then, gives us a burst of energy.
In treating cognitive diseases like Alzheimer’s disease, coconut oil has been used for a long period of time. Here experts use coconut oil’s power of giving a surge in ketone levels.
Approximately 50% of coconut oil is comprised of lauric acid, a tad longer-chain fat. Studies found that the effective combination of MCT and lauric acid that coconut oil provides help stay in ketosis for a prolonged period.
Nuts and Seeds
Another food that is high in fat and low in carbs and at the same time healthy are nuts and seeds.
Studies found that regular nuts intake can cure certain cancers, depression. It also helps decrease the threat of heart disease.
Besides, since nuts and seeds are rich in fiber, they can provide us with the feeling of satiated. Over-eating of nuts can jeopardize the whole ketogenic diet despite putting all the hard work elsewhere.
Moreover, choice of nuts has to be impeccable as not all the nuts are same in carb containment. We should try to avoid following nuts while on keto diet as they are high in carbs:
- Peanuts: 3.9 grams
- Pinenuts: 2.8 grams
- Pistachios: 5.9 grams
- Cashews: 8.5 grams
- Chestnuts: 13.7 grams
Click the link to learn more about keto nuts in details.
Experts suggest limited fruits intake on a keto diet as carbs content on most of the fruits are on the higher side, but berries are an anomaly. Berries contain small amount of carbs but rich in fiber. In fact, this fiber are considered as digestible carbs.
Raspberries and blackberries are considered as most keto-friendly as the amount of carbs they possess is digestible. These little fruits help reduce inflammation with their loaded antioxidants.
Carbs counts for some berries are given below (serving 100g):
|Name||Total carbs||Net carbs|
|Strawberries||8 grams||6 grams|
|Blackberries||10 grams||5 grams|
|Raspberries||12 grams||6 grams|
|Blueberries||14 grams||12 grams|
Butter and Cream
It is good have butter and cream on a keto diet as they are decent source of fat. Besides, they each provide only little amount of carbs per serving.
For a long period of time, we had a wrong notion that consumption of butter and cream may trigger or donate to heart disease as they contain high saturated fat. However, extensive studies find that saturated fat has no association with heart ailment.
In fact, several experiments advocate intake of reasonable amount of high-fat dairy may help decrease the danger of heart attack.
Combined linoleic acid – the fatty acid – which stems from butter and cream may stimulate fat loss.
Coffee and Tea
Coffee and tea are carb-free drinks but they have to be unsweetened. After water they are deemed to be the healthiest drinks.
The caffeine that they comprise help surge our metabolism and subsequently, lead to increase bodily performance, attentiveness and swing mood.
Moreover, it has been found that frequent coffee and tea drinker may get the immunity from the risk of diabetes.
However, drinking of ‘light’ coffee and tea lattes can ruin the keto diet as these are prepared with fat-less milk and also possess flavorings rich in carbs.
Check out what to drink and avoid on keto diet in our full keto drinks guide.
Shirataki noodles is a very common food in Asia. This sticky and transparent noodles is a traditional food in Japan and produced from kojac plant, which is full of viscous fiber termed glucomannan.
Shirataki noodles is literally carbs and calories free, which makes them suitable for keto diet. Their nutrition facts goes as follows:
- Water: 97%
- Fiber: 3%
- Have a tad of protein, calcium and fat
In precise, per 100 grams of shirataki noodles servings, we get 1 gram of net carbs and 4 calories.
Studies revealed that glucomannan that shirataki noodles possesses contains many belongings that help promote weight loss and improvement in overall health.
Another important feature of glucomannan is that it can inflate promptly and has the ability to hold up to 50 times more water than its weight. This characteristic helps us feel satiated.
A ketogenic diet can help us achieve many health and mental benefits, or other health related goals.
We can choose from a wide variety of healthy, tasty and versatile foods as long as our carb consumption remains within limits.
We believe to get the best of keto diet, consumption of above mentioned food and drinks on a regular basis can be beneficial.