The Keto Diet: Foods You Should Eat

Posted By: Stella Pike | January 18, 2023

 

The ketogenic diet is becoming increasingly popular due to its potential benefits for weight loss and blood sugar control. This low-carb, high-fat diet may also help treat certain cancers, Alzheimer’s disease, and other health conditions.

Keto Diet Foods

Despite its potential benefits, the keto diet is not without its challenges. This diet typically limits carbs to 20-50 grams per day, which can make it difficult to get the nutrients you need.

Fortunately, there are many healthy foods you can eat on the keto diet. In this blog post, we’ll discuss 12 of the best keto-friendly foods to help you meet your nutritional needs.

Cheese:

Cheese is a delicious and nutritious food that can be enjoyed on the keto diet. While full-fat cheese is a great source of fat and protein, it’s also important to choose cheese that is lower in carbs.

Some of the best keto-friendly cheese options include mozzarella, cheddar, Parmesan, and ricotta. These cheeses are all relatively low in carbs and high in fat, making them ideal for the keto diet.

Cheese

When choosing cheese for the keto diet, it’s also important to consider the serving size. A single serving of cheese should be about the size of your thumb. This equals about 1 ounce or 28 grams of cheese.

If you’re looking for a delicious way to add more fat and protein to your diet, then cheese is a great option. Just be sure to choose wisely and stick to your allotted serving size.

Plain Greek Yogurt:

Plain Greek Yogurt

Plain Greek yogurt is an excellent food to eat on the keto diet. This dairy product is low in carbs and high in protein, making it a great choice for those following this eating plan. Greek yogurt also contains probiotics, which are beneficial for gut health. Additionally, plain Greek yogurt is a good source of calcium and vitamin D.

Plant-based Milk without Sweeteners:

Plant-based Milk without Sweeteners

Plant-based milk without sweeteners is a healthy food to eat on the keto diet. It is low in carbs and high in protein, and also contains probiotics and beneficial vitamins and minerals. Some of the best plant-based milk options for the keto diet include unsweetened almond milk, unsweetened coconut milk, and unsweetened hemp milk.

Green Leafy Vegetables:

Green leafy vegetables are an excellent choice for those following the keto diet. These veggies are low in carbs and high in nutrients like vitamins A, C, and K, as well as minerals like iron and magnesium.

Green Leafy Vegetables

Some of the best green leafy vegetables to include in your keto diet include spinach, kale, Swiss chard, collard greens, and arugula. Not only are these vegetables nutritious, but they can also be used in a variety of recipes. For example, you can use kale to make keto-friendly chips, use spinach in a delicious omelet, or use Swiss chard to make a healthy and flavorful soup.

Including green leafy vegetables in your diet is a great way to reach your daily nutrient needs while sticking to your carb limit. So next time you’re at the grocery store, be sure to pick up some of these nutrient-rich veggies!

Peppers:

Peppers

Peppers are a great choice for those following the keto diet. These veggies are low in carbs and high in nutrients like vitamins A, C, and K, as well as minerals like iron and magnesium. Some of the best peppers to include in your keto diet include bell peppers, jalapeño peppers, and habanero peppers.

Nuts and Seeds:

Nuts and seeds are a great choice for those following the keto diet. These foods are low in carbs and high in healthy fats, protein, and fiber. Additionally, nuts and seeds contain vitamins, minerals, and antioxidants that can support your health.

Nuts and Seeds

Some of the best nuts and seeds to include in your keto diet include almonds, walnuts, pistachios, pumpkin seeds, and chia seeds. When choosing nuts and seeds for the keto diet, it’s important to select items that are raw or dry roasted without added salt or sugar. Additionally, it’s best to avoid packaged products that contain unhealthy oils or additives.

If you’re looking for a convenient way to add more nuts and seeds to your keto diet, consider using a nut or seed butter. These products are easy to spread on toast or add to smoothies and are available in a variety of flavors. When selecting a nut or seed butter, be sure to choose an option that is made with 100% nuts or seeds and doesn’t contain any added sugar or other unhealthy ingredients.

Berries:

Berries are a great food to eat on the keto diet. They are low in carbs and high in fiber, which makes them a perfect food for people following this diet.

There are many different types of berries, but some of the most popular ones include strawberries, blueberries, raspberries, and blackberries. All of these berries are packed with nutrients and antioxidants, which can help improve your health in many ways.

Berries

Eating berries on the keto diet can help you reach your daily carb limit while still getting all the fiber and nutrients your body needs. They are also a great source of energy, so they can help you stay focused and alert throughout the day.

If you’re looking for a delicious way to add berries to your keto diet, try making a Berry Smoothie or Berry Crisp.

Dark Chocolate and Cocoa Powder:

Dark chocolate and cocoa powder are both great sources of antioxidants and flavonoids, which have been shown to have health benefits.

Dark Chocolate and Cocoa Powder

dark chocolate has been shown to improve blood flow and lower blood pressure. It can also help reduce inflammation and improve cholesterol levels.

Cocoa powder is a good source of fiber, and it also contains minerals like iron, magnesium, and zinc.

Olive Oil:

Extra virgin olive oil is one of the healthiest oils you can use. It’s packed with heart-healthy monounsaturated fats and has antibacterial and anti-inflammatory properties.

A large review of studies found that people who used olive oil had a lower risk of developing heart disease than those who didn’t.

Olive Oil

Another study showed that olive oil may help protect against cognitive decline and Alzheimer’s disease. The antioxidants in olive oil may help reduce inflammation and improve brain function.

Olive oil can also be helpful for weight loss. A review of studies found that people who added olive oil to their diet lost more weight than those who didn’t.

If you’re on the keto diet, you can use olive oil in many different ways. You can add it to your salad dressing, cook with it, or use it as a dip for your bread.

Butter and Ghee:

Butter and ghee are both high in fat and low in carbs, making them ideal for the keto diet. Butter is a dairy product made from cream, while ghee is a clarified form of butter that has had the milk solids removed.

Both butter and ghee are rich sources of saturated fat, which has been shown to raise HDL (good) cholesterol levels and protect against heart disease. saturated fat is also an important part of the keto diet, as it helps promote satiety and prevent cravings.

Butter and Ghee

In addition to being a healthy source of fat, butter and ghee are also rich in vitamins and minerals. Butter is a good source of vitamin A, while ghee is an excellent source of vitamins K2 and E. These vitamins are important for bone health, cognitive function, and immunity.

When choosing between butter and ghee, it’s generally best to go with ghee, as it’s lower in lactose and casein (milk proteins). However, if you can tolerate dairy, butter is a healthy choice for the keto diet.

Eggs:

Eggs are a nutritious food that can be part of a healthy diet. They are a good source of protein, vitamins, and minerals. Eggs can be cooked in many different ways and are often used as a base for other dishes.

The keto diet is a high-fat, low-carbohydrate diet. This means that eggs are a great source of nutrients for people following this diet. Eggs are high in fat and contain very few carbs. This makes them an ideal food for the keto diet.

Eggs

Eggs are also a good source of protein. This is important on the keto diet because it helps to keep you feeling full and satisfied after eating. Eggs are also relatively low in calories, making them a good choice for people who are trying to lose weight on the keto diet.

There are many different ways to cook eggs. They can be boiled, fried, scrambled, or made into an omelet. Eggs can also be used in baking or as a topping on other dishes. No matter how they are cooked, eggs make a delicious and nutritious addition to the keto diet.

Seafood:

Seafood is a healthy food that can be part of a healthy diet. It is a good source of protein, vitamins, and minerals. Seafood can be cooked in many different ways and is often used as a base for other dishes.

Seafood

The keto diet is a high-fat, low-carbohydrate diet. This means that seafood is a great source of nutrients for people following this diet. Seafood is high in fat and contains very few carbs. This makes it an ideal food for the keto diet.

Seafood is also a good source of protein. This is important on the keto diet because it helps to keep you feeling full and satisfied after eating. Seafood is also relatively low in calories, making it a good choice for people who are trying to lose weight on the keto diet.

In summary:

Several health goals can be achieved through the keto diet, including weight loss, blood sugar control, and blood pressure control. However, it may appear overly restrictive at first, especially due to its low-carb and high-fat approach.

Despite this, you can stay within your daily carb range with a variety of nutritious, tasty, and versatile foods.

Eating a wide variety of these foods is the best way to reap all the health benefits of the keto diet.