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20 Foods to Eat on the Keto Diet
The ketogenic dietâs increasing popularity owes largely to its potential benefits for weight loss and blood sugar control (1Trusted Source
).
Early evidence also suggests that this low carb, high fat diet may help treat certain cancers, Alzheimerâs disease, and other conditions. Still, higher quality research is still needed to determine this dietâs long-term safety and effectiveness (1Trusted Source
).
The keto diet typically limits carbs to 20â50 grams per day. While some people on keto count their total carb intake, others count net carbs, which is total carbs minus fiber. Thatâs because fiber is indigestible, so it canât be broken down and absorbed by your body.
While this diet may seem challenging, it allows for many nutritious foods.
Here are 20 healthy foods to eat on the keto diet.
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1â3. Animal proteins
1. Seafood
Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium (8Trusted Source
).
However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but itâs important to carefully track these carbs to stay within your range (9Trusted Source
).
Additionally, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people with overweight and obesity (13Trusted Source
).
Frequent fish intake is linked to improved brain health and a decreased risk of disease (14Trusted Source
).
The American Heart Association recommends eating 1â2 seafood meals per week (16Trusted Source
).
2. 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. Theyâre also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet (17Trusted Source
).
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 (20Trusted Source
).
It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals (21Trusted Source
).
8 Foods to Eat on a Ketogenic Diet
Foods that support a Ketogenic Diet.
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3. 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 (23Trusted Source
).
In addition, eggs have been shown to trigger hormones that increase feelings of fullness (24Trusted Source
).
Itâs important to eat whole eggs rather than egg whites, as most of an eggâs nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health (25Trusted Source
).
Although egg yolks are high in cholesterol, they donât appear to increase your risk of heart disease (26Trusted Source
).
SUMMARY
Most animal proteins, such as eggs, beef, pork, poultry, and seafood, are low in carbs and appropriate for the keto diet.
4â7. Dairy and dairy alternatives
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4. 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 (27Trusted Source
).
Cheese is high in saturated fat, but it hasnât been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition (28Trusted Source
).
Cheese also contains CLA, which has been linked to fat loss and improvements in body composition (30Trusted Source
).
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who ate 7 ounces (210 grams) of ricotta per day experienced less loss of muscle mass and muscle strength than those who didnât eat this amount of cheese (31Trusted Source
).
Here are some cheeses that are lower in carbs for a keto diet.
Keto cheese list
- blue cheese
- brie
- Camembert
- cheddar
- chevre
- colby jack
- cottage cheese
- cream cheese
- feta
- goat cheese
- halloumi
- havarti
- Limburger
- manchego
- mascarpone
- mozzarella
- Muenster
- Parmesan
- pepper jack
- provolone
- romano
- string cheese
- Swiss cheese
5. Plain Greek yogurt and cottage cheese
Plain Greek yogurt and cottage cheese are healthy, high protein foods. While they contain some carbs, you can eat them in moderation on keto.
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (32Trusted Source
).
Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.
6. Cream and half-and-half
Cream is composed of the fatty portion of fresh milk thatâs separated out during milk processing. Half-and-half, on the other hand, is made of 50% cream and 50% whole milk.
Both of these dairy products are very low in carbs and high in fat, making them ideal for keto (34Trusted Source
).
For many years, butter and cream were believed to cause heart disease due to their high saturated fat content. However, several large studies have shown that saturated fat isnât linked to heart disease for most people (36Trusted Source
).
In fact, some studies suggest that moderate intake of high fat dairy may reduce your risk of heart attack and stroke (29Trusted Source
).
Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss (30Trusted Source
).
In fact, theyâre popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.
7. Unsweetened plant-based milks
Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milks (40Trusted Source
).
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 (43Trusted Source
).
SUMMARY
Several types of dairy and dairy alternatives are suitable for keto, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks.
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8â12. Vegetables
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8. Green leafy vegetables
Green leafy veggies are extremely low in carbs, making them excellent for keto. Theyâre also rich sources of vitamins, minerals, and antioxidants (44).
In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron (44).
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:Â thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
9. Peppers
Several varieties of peppers exist, all of which are appropriate for the keto diet. While theyâre technically fruits, theyâre treated like vegetables in cooking.
Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes or stuff them to make flavorful low carb main dishes.
Peppers are also a rich source of vitamin C. For instance, one bell pepper provides 107% of the Daily Value for vitamin C (45Trusted Source
).
10. Summer squash
Summer squashes such as yellow squash and zucchini are extremely versatile and low in carbs.
In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.
You can also grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. I love to slice it thinly using a mandoline; toss it with olive oil, salt, and pepper; and enjoy it as a cold salad.
11. High fat veggies
Avocados and olives, while technically both fruits, are unique among vegetables in that theyâre fairly high in fat. They also contain fiber and are low in net carbs (46Trusted Source
).
Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage (48Trusted Source
).
Additionally, one study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL (bad) cholesterol (49Trusted Source
).
12. Other nonstarchy vegetables
Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.
Whatâs more, low carb veggies make great substitutes for high carb foods.
For instance, you can easily turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies such as jicama and turnips make great substitutes for roasted potatoes or french fries.
Here are some other examples of keto-friendly vegetables.
Keto vegetable list
- asparagus
- broccoli
- cabbage
- cauliflower
- mushrooms
- cucumber
- green beans
- eggplant
- tomatoes
- spaghetti squash
- jicama
- radishes
- turnips
- Brussels sprouts
- celery
- okra
Veggies to avoid on keto
Keep in mind that not all vegetables are low in carbs. Some should be avoided on keto, including:
- potatoes and sweet potatoes
- onions (in large amounts)
- certain winter squashes, such as acorn squash and butternut squash
- corn
- beets
SUMMARY
You should eat plenty of nonstarchy vegetables â including leafy greens, summer squash, peppers, avocados, and olives â on keto.
13â16. Other plant-based foods
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13. 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 (50Trusted Source
, 51).
Furthermore, nuts and seeds are high in fiber, which can help you feel full and naturally lower your calorie intake (52Trusted Source
).
Although most nuts and seeds are low in net carbs, the amount varies widely by type. The lowest in carbs â and therefore the best for keto â are (53Trusted Source
):
- almonds
- macadamia nuts
- pecans
- walnuts
- chia seeds
- flaxseed
14. Berries
Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.
Berries, particularly raspberries and strawberries, are low in carbs and high in fiber. While blackberries and blueberries are lower in carbs than some other fruits, they may not fit into strict keto diets (59Trusted Source
).
These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease (63Trusted Source
).
15. Shirataki noodles
Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because theyâre mostly water (65Trusted Source
).
These noodles are made from a viscous fiber called glucomannan, which offers many potential health benefits (66Trusted Source
).
Viscous fiber forms a gel that slows down foodâs movement through your digestive tract. This can help decrease hunger and blood sugar spikes, which may aid in weight loss and diabetes management (66Trusted Source
).
Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine. You can swap them for regular noodles in almost all recipes.
16. Dark chocolate and cocoa powder
Dark chocolate and cocoa are delicious sources of antioxidants.
Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy (68Trusted Source
).
Somewhat surprisingly, you can eat chocolate on keto. However, itâs important to choose dark chocolate that contains a minimum of 70% cocoa solids â preferably more â and eat it in moderation.
SUMMARY
Other plant foods that are ideal for keto diets include berries, shirataki noodles, nuts, seeds, and dark chocolate.
Fats and oils
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17. Olive oil
Olive oil provides impressive benefits for your heart.
Itâs high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors (71Trusted Source
).
In addition, extra-virgin olive oil is high in polyphenol antioxidants â plant compounds that further protect heart health by decreasing inflammation and improving artery function (73Trusted Source
).
As a pure fat source, olive oil contains no carbs. Itâs an ideal base for salad dressings and healthy mayonnaise.
Because olive oil isnât as stable at high temperatures as saturated fats are, itâs best to use olive oil for low heat cooking or add it to dishes after theyâve been cooked.
Other excellent plant-based oils to try on keto are coconut oil and avocado oil.
18. 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 (75Trusted Source
).
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.
Like other types of full fat dairy, butter and ghee donât appear to be as harmful to health as previously thought (29Trusted Source
).
SUMMARY
The best fats and oils for keto cooking and baking are olive oil, butter, and ghee. Avocado and coconut oils are good choices as well.
19â20. Beverages
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19. Unsweetened coffee and tea
Coffee and tea are healthy, carb-free drinks.
They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood (77Trusted Source
).
Whatâs more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee intake have the lowest risk (80Trusted Source
).
Adding heavy cream to coffee or tea is fine, but youâll need to avoid âlightâ coffee and tea lattes while on keto since theyâre typically made with nonfat milk and high carb flavorings.
20. Unsweetened sparkling water
If youâre looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.
These beverages are refreshingly fizzy and may be flavored but are generally free of sugar or sweeteners. For that reason, they have no calories or carbs (81Trusted Source
).
However, some varieties are flavored naturally with small amounts of fruit juice, and these may contain carbs. Be sure to check the label, as extra carbs can add up quickly (82Trusted Source
).
SUMMARY
Unsweetened coffee, tea, and sparkling water are good beverages to drink while doing keto.
Is keto right for you?
The low carb, high fat keto diet remains quite popular, and many people find that they enjoy the diet and the results it provides. However, it may not be the right fit for everyone.
Keto is extremely restrictive compared to some other diets, which may cause stress for some people.
Additionally, the keto diet may cause side effects, especially when youâre getting started. Some possible side effects are (83Trusted Source
):
- dizziness
- fatigue
- digestive changes
- increased cholesterol levels
If keto isnât a good fit, you may want to try other healthy eating patterns.
The bottom line
The keto diet may help with weight loss, blood sugar control, and other health goals. However, its low carb, high fat approach may seem overly restrictive, especially at first.
Nonetheless, this eating pattern accommodates a wide variety of nutritious, tasty, and versatile foods that let you stay within your daily carb range.
To reap all the health benefits of the keto diet, itâs best to eat a wide variety of these foods.
Just one thing
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