7 Best Foods to Eat Keto Diet

The ketogenic diet’s increasing popularity owes largely to its potential benefits for weight loss and blood sugar control.

Early evidence also suggests that this low carb, high fat diet may help treat certain cancers, Alzheimer’s disease, and other conditions. Still, higher quality research is still needed to determine this diet’s long-term safety and effectiveness.

The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs, which is total carbs minus fiber. That’s because fiber is indigestible, so it can’t be broken down and absorbed by your body.

5 healthy foods to eat on the keto diet.

1. Eggs

Eggs are an extremely healthy protein source.

Because each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs are ideal for keto.

In addition, eggs have been shown to trigger hormones that increase feelings of fullness

2. Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium.

Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition.

Cheese also contains CLA, which has been linked to fat loss and improvements in body composition.

3. Butter and ghee

Butter and ghee are good fats to include on the keto diet. Butter contains only trace amounts of carbs, and ghee is totally carb-free.

Ghee is clarified butter made by heating butter and removing the milk solids that rise to the top. It has a concentrated buttery taste and is commonly used in Indian cooking.

4. Nuts and seeds

Nuts and seeds are healthy, high in fat, and low in carbs.

Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases.

Furthermore, nuts and seeds are high in fiber, which can help you feel full and naturally lower your calorie intake.

5. Green leafy vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants.

In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs such as oregano and rosemary add ample flavor with almost no carbs.

Here are some keto-friendly leafy greens:

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.

6. Meat and poultry

Meat and poultry are considered staple foods on the keto diet.

Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet

One study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low fat, high carb diet.

7. Unsweetened plant-based milks

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milks.

You should choose unsweetened versions, as sweetened options have too much sugar to be considered appropriate for keto. Additionally, you should avoid oat milk, because even unsweetened oat milk is too high in carbs to be keto-friendly.