The ketogenic diet is very famous nowadays. This low carb diet is very effective for weight loss, diabetes, and epilepsy. Researches also found that this may be helpful for cancel, Alzheimer’s disease, and other diseases.
List of Best Foods for Ketogenic Diet
This diet reduces the intake of carbs to 20 to 50 grams per day. It may seem hard, but there are many nutritious Best foods you can add to this diet.
Seafood like fish and shellfish can be added to ketogenic diet. They have vitamins B, potassium and selenium. However, not all shellfish are carb free.
Here is the carb count for some types of shellfish:
- clams: 4 grams
- mussels: 4 grams
- octopus: 4 grams
- oysters: 3 grams
- squid: 3 grams
Salmon, sardines, mackerel and other fatty fish can help in lowering insulin levels and increasing insulin sensitivity as they are very high in omega-3 fats. Continuous sea food intake can improve cognitive health.
2. Low-carb vegetables
Non-starchy vegetables contain high number of nutrients, including vitamin C and many minerals. They are low in carbs and calories. Your body absorbs the fiber from vegetables and other plants like other carbs and does not digest it.
Therefore, you need to count the digestible carb count, by subtracting fibre from total carbs. The carbs that are totally absorbed by the body, called as “net carbs”. You need to replace the high carb foods with low carb veggies. Below is a list of keto-friendly vegetables that are low in carbs.
Keto diet – vegetable list:
- green beans
- peppers (especially green)
Cheese contains high amount of fat and very low of carbs. This is why cheese considered being a great fit for a ketogenic diet. Some studies show that cheese can help with heart disease, though it is high in saturated fat. Conjugated linoleic acid can be found in cheese; this may help in fat loss and improve body composition. Below is a list of cheeses that can be ad to ketogenic diet.
Keto diet cheese list:
- blue cheese
- colby jack
- cottage cheese
- cream cheese
- goat cheese
- pepper jack
- string cheese
Avocados are very healthy for your body. They contain high number of vitamins and minerals such as potassium. A higher amount of potassium makes ketogenic diet to adapt. However, avocados are high in fibre that makes their net carb very low. They can also help to improve cholesterol and triglyceride levels.
5. Meat and poultry
Fresh meat and poultry are good source of high-quality protein. They are rich in minerals and B vitamins and they contain no carbs. Some studies suggest that grass-fed meat has high amount of omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed animals.
Eggs are ideal food for a ketogenic diet. They have very low amount of carbs and high amount of protein. You must eat the entire for full nutrients as its nutrients are found in the yolk. However, egg yolks contain high amount of cholesterol, but doesn’t raise blood cholesterol levels in many people.
7. Coconut oil
Coconut oil contains medium-chain triglycerides (MCTs). MCTs are easily taken up by the liver and converted into ketones.
8. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are high in protein. However, they contain some amount of carbs but can be still added in a ketogenic diet. They also help to decrease appetite.
9. Olive oil
Olive oil is high oleic acid that helps to decrease heart disease risk factors, according to many studies. It contains no carbs as it is a pure fat source. It is also high in antioxidants which protect heart health by decreasing inflammation.
10. Nuts and seeds
Nuts and seeds are high fat and low carb foods. Their frequent intake may reduce risk of heart disease, certain cancers, depression and other diseases. Nuts and seeds are also high in fiber.
Ketogenic Diet Carb count for 1 ounce of nuts and seeds:
- almonds: 2 grams net carbs (6 grams total carbs)
- Brazil nuts: 1 gram net carbs (3 grams total carbs)
- cashews: 8 grams net carbs (9 grams total carbs)
- macadamia nuts: 2 grams net carbs (4 grams total carbs)
- pecans: 2 grams net carbs (4 grams total carbs)
- pistachios: 5 grams net carbs (8 grams total carbs)
- walnuts: 2 grams net carbs (4 grams total carbs)
- chia seeds: 1 gram net carbs (12 grams total carbs)
- flaxseeds: 0 grams net carbs (8 grams total carbs)
- pumpkin seeds: 3 grams net carbs (5 grams total carbs)
- sesame seeds: 3 grams net carbs (7 grams total carbs)
Apart from all these, berries, olives, butter and cream, unsweetened coffee and tea, dark chocolate and cocoa powder can also be added to a ketogenic diet as they contain low amount of carbs and can be helpful in many disease.
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Source – healthline.com