16 foods to eat while on a ketogenic diet

What foods are allowed on a ketogenic diet? In this article, we'll take a look at a list of 16 healthy foods you can eat on a ketogenic diet.

Contents

1. Seafood
2. Low-carb vegetables
3. Cheese
4. Lawyers
5. Meat and poultry
6. Eggs
7. Coconut oil
8. Greek yogurt and Greek cottage cheese
9. Olive oil
10. Nuts and seeds
11. Berries
12. Butter and cream
13. Shirataki noodles
14. Olives
15. Unsweetened coffee and tea
16. Dark chocolate and cocoa powder
17. Conclusion

The ketogenic diet has recently become quite popular.

Studies have found this very low-carb, low-fat diet to be effective for weight loss, diabetes, and epilepsy.

There is also some evidence showing that it may be beneficial in fighting certain cancers, Alzheimer's disease and other diseases.

A ketogenic diet usually limits carbohydrate intake to 20-50 grams per day. Although it may seem difficult, there are many nutritious foods that can easily be added to such a diet.

Here are 16 healthy foods to eat on a ketogenic diet.

Seafood

Fish and shellfish are very favorable foods for a ketogenic diet. Salmon and other fish are high in B vitamins, potassium, and selenium, but are virtually carbohydrate free.

However, the carbohydrates found in different types of shellfish vary. For example, while shrimp and most crabs do not contain carbohydrates, other types of shellfish do.

While these seashells can still be included in a ketogenic diet, it's important to consider these carbs when trying to get a low intake.

Here are the carbohydrate amounts for 100 gram servings of some popular types of shellfish:

• Clams : 5 grams
• Mussels : 7 grams
• Octopus : 4 grams
• Oysters : 4 grams
• Calamari : 3 grams

Salmon, sardines, mackerel and other fatty fish are very rich in omega-3 fatty acids , which helps lower insulin levels and increase insulin sensitivity in obese people and overweight.

Additionally, frequent consumption of fish has been linked to decreased risk of disease and improved mental health.

Aim for at least two servings of seafood per week.

Summary : Many types of seafood are carbohydrate free, or very low in carbohydrates. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.

Low-carb vegetables

Non-starch vegetables are low in calories and carbohydrates, but high in nutrients, including vitamin C and several minerals.

Vegetables and other plants contain fiber , which your body does not digest and absorbs as carbohydrates.

Therefore, pay attention to the amount of digestible (or net) carbohydrate, which is actually the total carbohydrate in the vegetable minus the fiber.

Most vegetables contain very little net carbs. However, eating a serving of “starchy” vegetables like potatoes, yams or beets could cause you to exceed your daily carbohydrate limit.

The net number of carbohydrates in non-starch vegetables ranges from less than 1 gram per 1 cup of raw spinach to 8 grams per 1 cup of Brussels sprouts.

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

Additionally, cruciferous vegetables like cabbage, broccoli, and cauliflower have been linked to decreased risk of cancer and heart disease.

Low-carb vegetables are great substitutes for higher-carb foods. For example, cauliflower can be used to mimic rice or mashed potatoes, "noodles" can be created from zucchini and squash spaghetti. Squash is a natural substitute for spaghetti.

Cheese

Cheese is both nutritious and delicious.

There are hundreds of types of cheese. Fortunately, all of them are very low in carbohydrates and high in fat, which makes them ideally suited for a ketogenic diet.

One ounce (28 grams) of cheddar cheese provides 1 gram of carbohydrate, 7 grams of protein, and 20% of the RDI for calcium.

Cheese is high in saturated fat, but it 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, which is a fat linked to fat loss and improved body composition.

Lawyers

The lawyers are incredibly healthy.

100 grams, or about half of an average avocado, contains 9 grams of carbohydrate.

However, 7 of them are fiber, so there are only 2 grams of carbs left.

Avocados are rich in vitamins and minerals, including potassium, an important mineral that many people lack. Additionally, consuming higher potassium may facilitate a transition to a ketogenic diet.

Additionally, avocados can help improve cholesterol and triglyceride levels.

In one study, when people ate a diet that was high in avocados, they experienced a 22% decrease in 'bad' LDL cholesterol and triglycerides, and an 11% increase in 'good' HDL cholesterol.

Summary : Avocados contain 2 grams of net carbohydrate per serving, and are high in fiber and several nutrients, including potassium. Plus, they can improve markers of heart health.

Meat and poultry

Meat and poultry are considered staple foods of a ketogenic diet.

Fresh meat and poultry do not contain carbohydrates, and are rich in B vitamins and several minerals, including potassium, selenium and zinc.

They're also a great source of high-quality protein , which has helped preserve muscle mass during a very low-carb diet.

A study of older women found that consuming a diet high in fat meat resulted in HDL cholesterol levels 8% higher than a diet low in fat and high in carbohydrates.

It is best to choose meat from pasture-fed animals, if possible. This is because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid, and antioxidants than meat from grain-fed animals.

Summary : Meat and poultry do not contain carbohydrates, and are rich in quality protein and several nutrients. Meat from grass-fed animals is the healthiest choice.

Eggs

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

A large egg contains less than a gram of carbohydrate and less than 6 grams of protein, which makes eggs ideal for a ketogenic diet.

Additionally, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, resulting in lower calorie intake for 24 hours.

It is important to eat the whole egg, as most of the nutrients found in eggs are found in the egg yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health.

Eggs are one of the healthiest foods

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

Summary : Eggs contain less than a gram of carbohydrate and can keep you feeling full for hours. They are also rich in nutrients and can help protect eye and heart health.

Coconut oil

Coconut oil has unique properties that make it well suited for a ketogenic diet.

For starters, it contains medium chain triglycerides (MCTs) . Unlike long chain fats, MCTs are sent directly to the liver and converted to ketones or used as a quick source of energy.

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

The fatty acid primarily found in coconut oil is lauric acid, a slightly longer chain fat. It has been suggested that the mixture of MCTs and lauric acid found in coconut oil could promote a high level of ketosis.

Additionally, coconut oil can help obese adults lose weight and lose belly fat. In one study, men who consumed 2 tablespoons (30 mL) of coconut oil per day lost an average of 2.5 cm in waist circumference, without making any other dietary changes.

Summary : Coconut oil is high in TCM, which can increase ketone production. Besides, it can increase metabolic rate and promote weight loss and belly fat loss.

Greek yogurt and Greek cottage cheese

The yogurt and cottage cheese are traditional healthy foods and high in protein.

Although they contain carbohydrates, they can still be included in a ketogenic lifestyle.

150 grams of plain Greek yogurt provides 5 grams of carbohydrate and 11 grams of protein. This amount of cottage cheese provides 5 grams of carbohydrate and 18 grams of protein.

Yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.

Either provides a tasty snack.

However, the two can also be combined with chopped nuts, cinnamon, and a sugar-free sweetener, for a quick and easy ketogenic diet.

Summary : Simple Greek yogurt and cottage cheese contain 5 grams of carbohydrate per serving. Studies have shown that they help reduce appetite and promote fullness.

Olive oil

Olive oil offers impressive benefits for your heart.

It is high in oleic acid, a monounsaturated fat that lowers risk factors for heart disease.

In addition, extra virgin olive oil contains a lot of antioxidants known as phenols. These compounds protect heart health by decreasing inflammation and improving artery function.

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

Because it is not as stable as saturated fat at high temperatures, it is best to use olive oil for low temperature cooking or add it to food after cooking.

Summary : Extra virgin olive oil is high in fat and heart-healthy monounsaturated antioxidants. It is ideal for salad dressings, mayonnaise and as an addition to cooked foods.

Nuts and seeds

Nuts and seeds are healthy foods that are high in fat and low in carbohydrates.

Frequent consumption of nuts has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic illnesses.

Additionally, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall.

While all nuts and seeds are low in net carbs, the amount varies widely among the different types.

Here are the carbohydrate amounts for 28 grams of some popular nuts and seeds:

• Almonds : 3 grams of net carbs (6 grams of carbs in total)
• Brazil nuts : 1 gram of carbohydrate (3 grams of carbohydrate in total)
• Cashews : 8 grams of net carbs (9 grams of carbs in total)
• Macadamia nuts : 2 grams of net carbs (4 g of carbs in total)
• Pecans : 1 gram of carbs (4 grams of carbs in total)
• Pistachios : 5 grams of net carbs (8 g of carbs in total)
• Nuts : 2 grams of net carbs (4 g of carbs in total)
• Chia seeds : 1 gram of carbohydrates (12 g of carbohydrates in total)
• Flaxseeds : 0 grams of net carbs (8 grams of carbs in total)
• Pumpkin seeds : 4 grams of net carbs (5g of carbs in total)
• Sesame seeds : 3 grams net carbs (7g total carbs)

Summary : Nuts and seeds are good for heart health, high in fiber, and can lead to healthier aging. They provide 0-8 grams of net carbs per 28 grams.

Berries

Most fruits are too high in carbohydrates to include a ketogenic diet, but berries are an exception.

Berries are low in carbohydrates and high in fiber.

In fact, raspberries and blackberries contain as much fiber as digestible carbohydrates.

These berries are full of antioxidants that are said to reduce inflammation and protect against disease.

Here is the carbohydrate content of 100 grams of berries:

• Blackberries : 5 grams of net carbs (10 grams of carbs in total)
• Blueberries : 12 grams of net carbs (14 g of carbs in total)
• Raspberries : 6 grams of net carbs (12 g of carbs in total)
• Strawberries : 6 grams of net carbs (8g of carbs in total)

Summary : Berries are rich in nutrients that can reduce the risk of disease. They provide 5 to 12 grams of net carbs per 100 gram serving.

Butter and cream

Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbohydrate.

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

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

Like other fatty dairy products, butter and cream are high in conjugated linoleic acid, the fatty acid that promotes fat loss.

Summary : Butter and cream are almost carbohydrate-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.

Shirataki noodles

Shirataki noodles are a great food to add to a ketogenic diet.

They contain less than a gram of carbohydrates and 5 calories per serving, as they mostly contain water.

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

The viscous fiber forms a gel that slows down the movement of food through your digestive system. It can help decrease spikes in hunger and blood sugar levels, which aids in weight loss and diabetes management.

Shirataki noodles come in a variety of shapes, such as rice, fettuccine, and linguine. They can be replaced with normal noodles in all types of recipes.

Summary : Shirataki noodles contain less than one gram of carbohydrate per serving. Their viscous fiber helps slow the movement of food through your digestive system, which promotes feelings of fullness and a stable blood sugar level.

Olives

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

Oil protein, the main antioxidant found in olives, has anti-inflammatory properties and can protect your cells from damage.

Additionally, studies suggest that consuming olives may help prevent bone loss and lower blood pressure.

Olives vary in carbohydrate content due to their size. However, half of their carbohydrates come from fiber, so their digestible carbohydrate content is very low.

A 28 gram serving of olives has 2 grams of total carbohydrate and 1 gram of fiber. This results in a net amount of carbohydrate of 1 gram per 7-10 olives, depending on their size.

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

Unsweetened coffee and tea

Coffee and tea are incredibly healthy, and are zero-carb drinks.

They contain caffeine, which boosts your metabolism and may improve your physical performance, alertness, and mood.

Additionally, coffee and tea drinkers have shown a significantly reduced risk of diabetes. In fact, those with the highest intake of coffee and tea have the lowest risk of developing diabetes.

Adding heavy cream to coffee or tea is fine, but stay away from "light" coffees and tea. These are usually made with non-fat milk and contain high carbohydrate flavors.

Summary : Unsweetened coffee and tea are carbohydrate free and can help increase your metabolic rate, as well as physical and mental performance. They can also lower your risk of diabetes.

Dark chocolate and cocoa powder

Dark chocolate and cocoa are delicious sources of antioxidants.

In fact, cocoa has been called a "super fruit" because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .

Dark chocolate contains flavanols, which may 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 contains at least 70% solid cocoa, preferably more.

28 grams of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70-85% dark chocolate contains up to 10 grams of net carbs.

Summary : Dark chocolate has 3-10 grams of net carbs per ounce, is high in antioxidants, and may help reduce the risk of heart disease.

Conclusion

A ketogenic diet can be used for weight loss, blood sugar control, and other health-related goals.

Fortunately, it can include a wide variety of nutritious, tasty, and versatile foods that keep you within your daily carbohydrate limit.

To reap the full health benefits of a ketogenic diet, consume these 16 foods regularly.