The ketogenic diet has grown in popularity.
This extremely low-carb, high-fat diet has been shown in studies to be beneficial for weight loss, diabetes, and epilepsy. (1, 2)
There is also preliminary evidence that it may effectively treat some malignancies, Alzheimer’s disease, and other disorders.
However, further high-quality study on a diet is required to confirm its long-term safety and effectiveness. (4, 5)
Carbohydrates are generally limited to 20 to 50 grams per day on a ketogenic diet. While this may seem difficult at first, many healthful meals may readily fit into this manner of eating.
1. Seafood
Fish and shellfish are excellent keto-friendly options. Salmon and other fish are high in B vitamins, potassium, and selenium while low in carbohydrates. (5)
However, the carbohydrate content of various varieties of shellfish varies. While shrimp and most crabs have no carbohydrates, some shellfish have. (6, 7)
While these shellfish may still be eaten on a ketogenic diet, keeping these carbohydrates in mind while aiming to remain under a certain range is vital. (8 , 9 , 10 , 11 , 12)
The carb counts for 3.5-ounce (100-grams) portions of various popular shellfish are as follows:
- 4 grams clams
- Four grams mussels
- Four grams octopus
- 4 grams oysters
- 3 grams squid
Salmon, sardines, mackerel, and other fatty fish are abundant in omega-3 fats, reducing insulin levels and promoting insulin sensitivity in overweight and obese adults. (13, 14)
Furthermore, eating fish regularly has been related to a lower risk of illness and better cognitive function.
2. Low-carb vegetables
Non-starchy veggies are low in calories and carbohydrates but abundant in various nutrients, including vitamin C and minerals.
Fiber, found in vegetables and other plants, is not digested and absorbed by your body in the same way as other carbohydrates.
As a result, consider their digestible (or net) carb content, which is the total carbohydrates minus fiber. The word “net carbohydrates” refers to carbs that the body absorbs.
It should be noted that net carbohydrates and their effects on the body are somewhat debatable, and additional study is required.
Many veggies have extremely little net carbohydrate content. However, just one serving of “starchy” veggies like potatoes, yams, or beets may push you over your daily carb allowance.
Non-starchy veggies have net carb counts ranging from less than 1 gram for 1 cup of raw spinach to 7 grams for 1 cup of cooked Brussels sprouts. (15, 16)
Vegetables also include antioxidants, which help protect the body from free radicals, which are unstable chemicals that may cause cell damage. (17, 18)
Furthermore, cruciferous vegetables such as kale, broccoli, and cauliflower have reduced the risk of cancer and heart disease. (19, 20)
Low carb vegetables are excellent replacements for higher-carb meals.
3. Cheese
There are hundreds of different kinds of cheese. Fortunately, most are low in carbohydrates and rich in fat, making them ideal for a ketogenic diet.
One ounce (28 grams) of cheddar cheese has one gram of carbohydrates (6.5 grams) of protein and a substantial quantity of calcium. (21)
Cheese has a lot of saturated fat, yet it hasn’t been linked to an increased risk of heart disease. Indeed, some research indicates that cheese may help protect against heart disease. (22, 23)
Cheese also includes conjugated linoleic acid, a lipid associated with weight reduction and body composition benefits. (24)
Furthermore, eating cheese daily may help decrease aging-related muscle mass and strength loss.
A 12-week trial of elderly persons revealed that those who ingested 7 ounces (210 grams) of ricotta cheese per day lost less muscle mass and strength than those who did not. (25)
Here are some cheeses that are lower in carbs for a keto diet.
List of Keto cheese:
- blue cheese
- brie
- camembert
- cheddar
- chevre
- Colby jack
- cottage cheese
- cream cheese
- feta
- goat cheese
4. Meat and poultry
On a ketogenic diet, meat and poultry are considered essential foods.
Fresh meat and poultry have no carbohydrates and are high in B vitamins and minerals. (26, 27)
They’re also an excellent source of high-quality protein, aiding in preserving muscle mass throughout a low-carb diet. (28, 29)
In one research of older women, eating a diet heavy in fatty meat resulted in HDL (good) cholesterol levels that were 5% higher than on a low fat, high carb diet. (30)
If at all feasible, select grass-fed beef. This is because grass-fed animals produce meat with more excellent omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed animals. (31)
5. Berries
Berries are an exception to the rule that most fruits are too heavy in carbohydrates to be consumed on a ketogenic diet.
Those Berries are rich in fiber and low in carbohydrates. Raspberries and blackberries have the same amount of fiber as digestible carbohydrates.
These little fruits are highly antioxidants, linked to reduced inflammation and disease prevention. (32 ,33 ,34)
The carb counts for 3.5 ounces (100 grams) of berries are as follows: (35, 36, 37, 38)
- 11 g net carbohydrates from blackberries (16 grams total carbs)
- Blueberries provide 9 grams of net carbohydrates (12 grams of total carbs)
- 6 g net carbohydrates from raspberries (12 grams total carbs)
- Strawberries provide 7 grams of net carbohydrates (9 grams of total carbs)
6. Eggs
Eggs are one of the world’s healthiest and most adaptable foods.
One large egg includes less than one gram of carbohydrates and around six grams of protein, making eggs a proper meal for a ketogenic diet. (39)
Eggs have also been demonstrated to stimulate hormones that improve feelings of fullness and contentment. (40, 41)
It is critical to consume the whole egg since the yolk contains the most nutrients. This includes the antioxidants lutein and zeaxanthin, which aid in the protection of eye health. (42)
Although egg yolks are rich in cholesterol, most people’s blood cholesterol levels do not rise due to eating them. Eggs seem to alter the size of LDL particles, lowering the risk of heart disease. (43)
7. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are high-protein meals that are good for you.
While they include carbohydrates, they may be eaten in a ketogenic diet in moderation.
A half-cup (105 g) of plain Greek yogurt has (4 grams) of carbohydrates and (9 grams) of protein. This quantity of cottage cheese has 5 grams of carbohydrates and 11 grams of protein. (44, 45)
Yogurt and cottage cheese have been demonstrated to reduce hunger and increase feelings of fullness. (46, 47)
Either one is a great snack on its own. However, mix both with chopped almonds, cinnamon, or other spices for a fast and straightforward keto treat.
8. Olive oil
Olive oil has several heart-health advantages.
It’s abundant in oleic acid, a monounsaturated fat shown in several studies to reduce heart disease risk factors. (48, 49)
Furthermore, extra-virgin olive oil is abundant in phenols, which are antioxidants. These chemicals further preserve heart health by reducing inflammation and boosting arterial function. (50, 51)
Olive oil has no carbohydrates as a pure fat source. It’s a great starting point for salad dressings and healthy mayonnaise.
Because it is not as stable at high temperatures as saturated fats, it is better to use olive oil for low-heat cooking or to add it to meals after they have been cooked.
9. Avocados
Avocados are very nutritious; 3.5 ounces (100 grams), or around one-half of a medium avocado, contains 9 grams of carbohydrates.
However, 7 are fiber, resulting in a net carb total of just 2 grams. (52)
Avocados are abundant in various vitamins and minerals, including potassium, which many people do not receive enough. Furthermore, increased potassium consumption may aid in the transition to a ketogenic diet. (53)
Avocados may also help lower cholesterol and lipid levels.
According to one research, eating one avocado per day positively impacts cardiometabolic risk factors such as decreased levels of LDL (bad) cholesterol. (54)
10. Cream and butter
On a ketogenic diet, butter and cream are excellent fats to consume. Each serving includes just trace levels of carbohydrates. (55, 56)
Because of their high saturated fat content, butter and cream were thought to cause or contribute to heart disease for many years. However, several extensive studies have demonstrated that saturated fat is not associated with heart disease in most individuals. (57, 58)
Some research shows that consuming high-fat dairy in moderation may reduce heart attack and stroke risk. (59, 60, 61)
Like other fatty dairy products, butter and cream are high in conjugated linoleic acid, a fatty acid that may aid in fat reduction.
11. Shirataki noodles
Shirataki noodles are an excellent supplement to the keto diet.
Because they are mostly water, they have less than 1 gram of net carbohydrates and 15 calories per serving. (62)
These noodles are made from glucomannan, a viscous fiber that can absorb up to 50 times its weight in water. (63)
Viscous fiber generates a gel that delays the passage of food through your digestive system. This may aid in weight reduction and diabetes control by reducing appetite and blood sugar increases. (64, 65, 66)
12. Olives
Olives provide the same health advantages as olive oil but in a more solid form.
The primary antioxidant in olives, oleuropein, has anti-inflammatory qualities and may protect your cells from harm. (67)
Furthermore, in vitro research show that eating olives may help prevent bone loss and lower blood pressure, while no human trials have been conducted. (68, 69)
The carb content of olives varies depending on their size. However, since fiber accounts for half of their carbohydrates, their digestible carb level is relatively low.
Ten olives (34 g) include 2 g of total carbohydrates and (1 g) of fiber. Depending on the size, this equates to a net carb count of roughly 1 gram. (70)
13. Unsweetened coffee and tea
Coffee and tea are low-carb beverages.
They include caffeine, which boosts your metabolism and may enhance your physical performance, alertness, and mood. (71, 72, 73)
Furthermore, coffee and tea consumers have been demonstrated to have a lower incidence of diabetes. People who consume the most coffee have the lowest chance of acquiring diabetes. (74)
Adding heavy cream to coffee or tea is alright, but avoid “light” coffee and tea lattes. These are usually produced with nonfat milk and high-carb flavorings.
14. Dark chocolate and cocoa powder
Dark chocolate and cocoa are both high in antioxidants.
Cocoa has at least the same antioxidant activity as blueberries and acai berries. (75)
Flavanols found in dark chocolate may help decrease the risk of heart disease by reducing blood pressure and keeping arteries healthy. (76)
Surprisingly, chocolate may be consumed as part of a ketogenic diet. However, it is essential to pick dark chocolate with at least 70% cocoa solids, ideally more, and finish it in moderation.
There are 3 grams of net carbohydrates in one ounce (28 grams) of unsweetened chocolate (100 percent cocoa). (77)
15. Nuts
A handful of nuts now and then may help reduce your chances of depression, some forms of cancer, and chronic illness. Nuts promote feelings of fullness due to their high fiber content, which may lead to ingesting fewer calories throughout the day. Brazil nuts and pecans provide 1 [one] gram of net carbohydrates in a 1-ounce meal (28 grams). Almonds contain three grams of net carbohydrates, whereas macadamia nuts and walnuts have just two. Pistachios and cashews include 5 and 8 grams of protein, respectively.
16. Seeds
Nuts and seeds have a lot in common. They’re both high in healthy fats while being low in carbs. Seeds, on the other hand, contain even less net carbohydrates than nuts. Flaxseeds, for example, contain no net carbohydrates since all eight are fiber. Sesame seeds contain just one gram of net carbohydrates, but chia seeds have two. Seeds are a keto-friendly meal as long as they have fewer than 8 grams of net carbohydrates per ounce.
Result in the bottom line
A ketogenic diet may be used to lose weight, control blood sugar levels, and accomplish other health-related objectives.
Fortunately, it may contain a broad selection of healthy, flavorful, and flexible items that keep you in your daily carb range.
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