A ketogenic diet
typically limits carbs to 20–50 grams per day. While this may seem challenging,
many nutritious foods can easily fit into this way of eating. Here are 10 healthy
foods to eat on a ketogenic diet.
Fish and shellfish are very keto-friendly foods. Salmon
and other fish are rich in B vitamins, potassium and selenium, yet virtually
carb-free
While these shellfish can still be included on
a ketogenic diet, it's important to account for these carbs when you're trying
to stay within a narrow range.
Cheese is both nutritious and delicious.
There are hundreds of types of cheese.
Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
Avocados
Avocados are incredibly healthy.
Avocados are high in several vitamins and
minerals, including potassium, an important mineral many people may not get
enough of. What's more, a higher potassium intake may help make the transition
to a ketogenic diet easier.
Meat and poultry are considered staple foods
on a ketogenic diet.
Fresh meat and poultry contain no carbs 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 been shown to help preserve muscle mass
during a very low-carb diet.
Eggs are one of the healthiest and most versatile foods
on the planet.
One large egg contains less than 1 gram of
carbs and fewer than 6 grams of protein, making eggs an ideal
food for a ketogenic lifestyle.
Coconut
Oil
Coconut oil has unique properties that make it well
suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain
fats, MCTs are taken up directly by the liver and converted into ketones or
used as a rapid 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.
Olive oil provides impressive benefits for your heart.
It's high in oleic acid, a monounsaturated fat
that has been found to decrease heart disease risk factors in many studies.
In addition, extra-virgin olive oil is high in
antioxidants known as phenols. These compounds further protect heart health by
decreasing inflammation and improving artery function
Nuts and seeds are healthy, high-fat and low-carb foods.
Frequent nut consumption has been 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 absorb fewer calories overall.
Although all nuts and seeds are low in net
carbs, the amount varies quite a bit among the different types.
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.
Berries
Most fruits are too high in carbs to include on a ketogenic
diet, but berries are an exception.
Berries are low in carbs and high in fiber.
In fact, raspberries and blackberries contain
as much fiber as digestible carbs.
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