20 High Quality Food to Eat on a Ketogenic Diet

The growing popularity of the ketogenic diet is due in large part to its promise for weight reduction and blood sugar control. Early evidence suggests that a low carbohydrate, high fat diet might help cure certain cancers, Alzheimer's disease, and other diseases. Even so, further high-quality research is required to determine the long-term safety and efficacy of this diet.

The keto diet usually restricts carbohydrates to 20–50 grams each day. Some people on the keto diet track their entire carb intake, while others track net carbs, which is total carbohydrates minus fiber.

This is due to the fact that fiber is indigestible; therefore it cannot be broken down and absorbed by your body.

This diet may seem difficult, but it allows you to eat a wide range of nutritious foods.

Here are 20 high-quality foods to include on a ketogenic diet.

1. Cheese

Cheese comes in a variety of forms and flavors, many of which are high in fat and low in carbohydrates, making them ideal for the keto diet.

One ounce of cheddar cheese, for example, has 1 gram of carbohydrates, 6 grams of protein, and a fair amount of calcium.

Cheese has a lot of saturated fat, but it hasn't been linked to an increased risk of heart disease. In fact, some research suggests that it can help prevent this illness.

CLA, a substance found in cheese that has been linked to weight loss and body composition improvement, is also present.

Cheese may also help you retain muscle mass and strength as you get older by boosting your immune system.

In a 12-week research of older persons, those who ate 7 ounces (210 grams) of ricotta each day had less muscle mass and muscular strength loss than those who did not consume this quantity of cheese.

Here are some low-carb cheeses to include in your keto diet.

Keto cheese list

• blue cheese
• gruyere cheese
• Camembert
• cheddar
• brie
• 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

2. Plain Greek yogurt and cottage cheese

When it comes to dairy products, plain Greek yogurt and cottage cheese are nutrient-dense, high protein alternatives. While they include carbs, on keto you may eat them in moderation.

Cottage cheese and yogurt have both been discovered to aid in the reduction of hunger while also enhancing satiety.

One of them is delicious on its own, but you may mix them with chopped nuts, cinnamon, or other spices to make a fast keto candy.

3. Seafood

Shellfish and fish are excellent sources of fat. Salmon and other fish are high in B vitamins, potassium, and selenium, making them keto-friendly.

However, the carb count in shellfish varies depending on the sort. While shrimp and most crabs have no carbohydrates, oysters and octopus do.

These foods are still acceptable for a ketogenic diet, but you must keep track of these carbs carefully to remain within your limits.

Salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which have been linked to lower insulin sensitivity and improved insulin sensitivity in those who are overweight or obese.

Fish consumption has been linked to enhanced brain health and a decreased risk of disease.

A maximum of two meals composed mainly of fish each week is advised by the American Heart Association.

4. Meat and poultry

The keto diet focuses on high-fat, low-carbohydrate foods. Meat and poultry are considered basic staples.

Fresh meat and poultry are low in carbohydrates and contain high amounts of B vitamins as well as various minerals. They're also a wonderful source of high-quality protein, which may aid in the preservation of muscle mass during a ketogenic diet.

In one research of older women, a high-fat diet resulted in 8% higher HDL (good) cholesterol levels than a low-fat, high-carbohydrate diet.

If you have the option, select grass-fed meat over grain-fed beef because it has greater omega-3 fatty acids and conjugated linoleic acid (CLA).

5. Eggs

Eggs are a good source of protein.

Eggs are great for keto because they have less than 1 gram of carbohydrates and around 6 grams of protein per large egg.

Furthermore, eggs have been found to stimulate hormones that contribute to feelings of fullness.

Whole eggs are preferable to egg whites since the most of an egg's nutrients are found in the yolk. Lutein and zeaxanthin (which are antioxidants), for example, protect eye health by protecting eyes against damage from free radicals.

Egg yolks may not increase your risk of heart disease, despite the fact that they are high in cholesterol.

6. Green leafy vegetables

Green veggies are particularly low in carbohydrates, making them ideal for the keto diet. They're also high in vitamins, minerals, and antioxidants.

Dark leafy greens, such as spinach, kale, and collard greens, are high in vitamin K and iron.

Kale and other dark, leafy greens (such as Swiss chard, bok choy, turnip greens, etc.) offer bulk to your meals while drastically lowering the carb count. Herbs like oregano and rosemary also provide a lot of taste while having little carbohydrates.

Here are a few keto-friendly green vegetables:

• lettuce, baby spinach, arugula, escarole, and frisee are some of the most common salad greens.
• Bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage are all suitable for cooking.
• Thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary and lemongrass are all herbs that contain antibacterial properties.

7. Peppers

Peppers come in a variety of shapes, sizes, and colors, some of which are suitable for the ketogenic diet. Technically fruits, they're cooked like vegetables.

A pinch of hot pepper adds a little heat to meals, while jalapeños are great for 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.

Vitamin C is also present in peppers. One bell pepper, for example, has a vitamin C content of 107 percent of the Daily Value.

8. Nuts and seeds

Nuts and seeds are full of nutrients and are high in fat and low in carbohydrates.

Frequent nut consumption is linked to a decreased risk of heart disease, some cancers, depression, and other chronic disorders.

Furthermore, many nuts and seeds are high in fiber, which can help you feel fuller and reduce your calorie consumption naturally.

The carbohydrates in most nuts and seeds are quite low, although the amount varies considerably depending on the specific nut or seed. The lowest in carbs — and therefore ideal for keto — are:

• almonds
• macadamia nuts
• pecans
• walnuts
• chia seeds
• flaxseed

9. Berries

Berries, however, are an exception to the rule since they are high in carbs but low in carbohydrates. Fruits like apples and bananas, on the other hand, cannot be eaten on keto due to their high sugar content.

Berries, particularly raspberries and strawberries, are a good source of fiber and low in carbohydrates. While blackberries and blueberries have fewer carbs than other fruits, they may not be suitable for strict keto diets.

The antioxidants in these tiny berries may help to reduce inflammation and prevent disease.

10. Cream and half-and-half

Fresh milk contains both cream and whole milk. Cream is a component of half-and-half, which consists of 50% cream and 50% whole milk.

Keto dieters will appreciate the fat content of both of these dairy products, which makes them great choices.

Butter and cream were thought to cause heart disease due to their high saturated fat content for many years. However, according to several large research, saturated fat does not cause heart disease in the majority of people.

In fact, several scientific studies indicate that moderate consumption of high fat dairy products like cheese can help to lower your risk of heart attack and stroke.

Butter and cream, like all fatty dairy products, are high in CLA, a fat-burning nutrient.

Not only are they delicious on their own, but they're also a favorite addition to coffee or as low-carb substitutes for small amounts of milk in recipes.

11. Unsweetened plant-based milks

Soy, almond, and coconut milks are all acceptable for people on a ketogenic diet.

Unsweetened versions are preferable since sweetened options have too much sugar to be used on a ketogenic diet. Furthermore, you should avoid oat milk due to the fact that even unsweetened oat milk is high in carbohydrates and isn't suitable for a keto diet.

12. Shirataki noodles

Shirataki noodles are a great addition to the keto diet. Because they're mostly water, they have less than 1 gram of net carbohydrates and only 15 calories per cup.

The noodles in this dish are made from glucomannan, a sticky fiber with several potential health advantages.

Viscous fiber acts as a gel that slows down the movement of meals through your digestive system. This can assist you avoid feeling hungry and having blood sugar spikes, both of which might help you lose weight.

Shirataki noodles may be made from either konnyaku or yam. They're available in a variety of forms, including rice, fettuccine, and linguine. In almost all cases, they can be substituted for normal noodles.

13. Dark chocolate and cocoa powder

Antioxidants are present in many foods, most of which are dark chocolate and cocoa.

The flavanol content of dark chocolate may help prevent heart disease by lowering blood pressure and maintaining the health of your arteries.

Chocolate is not off-limits on the keto diet. However, it's vital to consume dark chocolate that has a minimum of 70% cocoa solids — ideally more — in moderation.

14. Olive oil

Olive oil has remarkable advantages for your heart.

It's high in oleic acid, a monounsaturated fat that has been linked to lower rates of heart disease risk factors.

Extra-virgin olive oil is also high in polyphenol antioxidants, which are plant chemicals that further protect heart health by lowering inflammation and boosting artery function.

Olive oil is a carb-free fat. It's great for salads and mayonnaise, as it's a wonderful source of healthy fats.

Olive oil isn't as stable at high temperatures as saturated fats are, therefore it's preferable to utilize it for low-heat cooking or add it to meals after they've been prepared.

Other wonderful plant oils to explore on keto are coconut oil and avocado oil.

15. Butter and ghee

On the keto diet, butter and ghee are excellent sources of fat. Butter has virtually no carbohydrates in it, while ghee is completely carb-free.

Ghee is clarified butter that has been prepared by heating butter and removing the milk solids that rise to the top. It has a strong buttery flavor and is frequently utilized in Indian cuisine.

Butter and ghee do not appear to be as hazardous to one's health as previously suspected, according to a recent study.

16. Unsweetened sparkling water

Unsweetened sparkling water is a wonderful choice if you're searching for a keto-friendly substitute for soda.

Water and non-alcoholic sparkling beverages are refreshingly fizzy, and they may be flavored, but they are typically sugar- or sweetener-free. As a result, they contain no calories or carbohydrates.

However, certain types are flavored naturally with tiny amounts of fruit juice, and they may include carbohydrates. Check the label for extra carbs; they can add up quickly.

17. Unsweetened coffee and tea

Coffee and tea are low-carb, carbohydrate-free beverages that are beneficial to one's health.

The caffeine in chocolate is released as soon as it's broken down, which stimulates your metabolism and may help you feel better.

Coffee, on the other hand, is associated with a decreased risk of diabetes. Those who consume the most coffee had the lowest risk.

Heavy cream is acceptable in coffee or tea, but avoid non-fat milk and high-carb flavorings when making light coffee and tea lattes while on keto.

18. Summer squash

Summer squashes, such as zucchini and yellow squash, are low in carbohydrates and extremely flexible.

Zucchini is one of the most frequently consumed ingredients on keto. Using a spiralizer, you may create zucchini noodles, which are an excellent alternative to pasta or noodles.

You can also use zucchini in place of rice, and it won't alter the taste. I adore to slice it thinly with a mandoline and then drizzle it with olive oil, salt, and pepper as a refreshing salad.

19. High fat veggies

Avocados and olives are somewhat high in fat, making them unique among vegetables. They're also high in fiber and have a low amount of net carbohydrates.

The main antioxidant in olives, oleuropein, has anti-inflammatory effects and may protect your cells from harm.

Avocados also offer numerous health benefits, including a lower risk of heart disease. Avocados have been shown to help improve heart health risks such as LDL (bad) cholesterol and blood pressure. People who consumed one avocado per day in a study had improved heart health risk factors, such as lower LDL (bad) cholesterol levels.

20. Nonstarchy vegetables

There are many nonstarchy vegetables that are low in calories and carbohydrates but high in nutrients and antioxidants.

Low carb veggies are also wonderful substitutes for high carbohydrate meals.

You may also convert low-carb cauliflower into cauliflower rice or mashed cauliflower with ease. Spaghetti squash can be used as a spaghetti substitute, and low carb root vegetables like jicama and turnips make wonderful alternatives to roasted potatoes or french fries.

The following are some other examples of keto-friendly vegetables.

Keto vegetable list

• turnips
• cauliflower
• Brussels sprouts
• celery
• okra
• mushrooms
• cucumber
• green beans
• eggplant
• asparagus
• broccoli
• cabbage
• tomatoes
• spaghetti squash
• jicama
• radishes

Avoid These Veggies on keto

It's worth noting that not all veggies are low in carbohydrates. Some should be avoided on a ketogenic diet, including:

• potatoes and sweet potatoes
• onions (in large amounts)
• winter squashes, such as acorn squash and butternut squash
• corn
• beets

Is keto right for you?

Many people find that the low carb, high fat keto diet is appealing and beneficial. However, it may not be suitable for everyone.

Keto is a little more limiting than some other diets, which may put pressure on certain individuals.

The keto diet also has disadvantages, especially during the beginning. The following are a few of the potential side effects that may occur:

• fatigue
• increased cholesterol levels
• dizziness
• digestive changes

If keto isn't the right fit for you, consider other healthy eating strategies.

Conclusion

The keto diet can help you lose weight, manage your blood sugar levels, and achieve other health objectives. Its low carb, high fat approach, on the other hand, may appear restricting at first.

However, this eating plan allows you to eat a wide range of nutrient-dense, delicious, and versatile foods while staying within your daily carb allowance.

To get the maximum health advantages of the keto diet, it's important to eat a wide range of these foods.