The “Short & Essential” Keto Diet Food List Basically, keto friendly foods include most meats, most vegetables, most seafood, and healthy fats. Watch out for high carb spices and sugar-loaded condiments with this list… All fats are not created equal. Avocados are incredibly healthy; 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs. Below you can find a quick visual guide to what to eat on a ketogenic diet. They contain less than 1 gram of net carbs and 15 calories per serving because they’re mainly water (82). Fish and shellfish are very keto-friendly foods. What is the Slow Carb Diet and Does it Work? Watching your net carbs will maximize keto. These should be your main source of carbs, but you still need to be careful. Here’s our process. It can be considered the glue that holds your body together. Increased asthma attacks, allergic reactions, and migraines. Fish and shellfish are also good sources of vitamins, minerals, and omega-3s. Collagen is a type of protein — one of over 10,000 in your body. Alcohol also turns off your body’s ability to burn fat. MCTs are a type of fat that are readily used for energy by your body and do not have to be shuttled around your digestive system before use. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels. Fish and shellfish are very keto-friendly foods. They can be substituted for regular noodles in all types of recipes. Brenda Godinez. Some people experience blood sugar spikes and cravings when consuming these fake sweeteners. Some claim that it’s the key to. One large egg contains less than 1 gram of carbs and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (36). The ketogenic diet is a high fat. Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy. 10 Signs and Symptoms That You're in Ketosis, The Ketogenic Diet: A Detailed Beginner’s Guide to Keto. What is Vegan Collagen? More specifically, you can eat all the foods listed below. Remember: try to eat real food and avoid processed food. Add to cart: Extra-virgin olive oil, coconut oil, avocado oil, nut oils, coconut butter, MCT oil. For more information about carbs on keto, check out Carbs on Keto: How to Time Your Carbs To Stay in Ketosis. Fortunately, most are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet. The best options include eating vegetables that grow above the ground, such as: Cooking your vegetables helps break down the plant matter so their nutrients are easier for your body to absorb and use. Our website services, content, and products are for informational purposes only. However, the actual nutritional information of each food … Enjoy berries as your primary fruits, occasionally. Plus they may have negative effects on your gut microbiome and can possibly cause inflammation and even weight gain over time. The first group of keto-friendly foods is meat. Are usually made with genetically modified seeds that are potential allergens. The ketogenic diet is a proven way to lose weight and improve health. For those times when you do use sweeteners in a recipe, keep these best practices in mind: Two sugar alternatives that tick those boxes and are also low-carb include: Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose): Keep in mind, artificial sweeteners like Splenda, sucralose, and aspartame are also considered low calorie and low glycemic, but that doesn’t make them a good option. Pork. Want keto snacks too? Monounsaturated fats have been shown to improve insulin resistance and cholesterol, as well as reduce abdominal fat and your risk for heart disease[*]. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. How Does Vegan Collagen Work? Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (56). While pork is tasty it also comes … However, before you run out and stock up enough nuts to last you through winter, you should know that some nuts are better for you than others. If you buy through links on this page, we may earn a small commission. They increase inflammation and your risk of developing heart disease, cancer, and high cholesterol. Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they’ve been cooked. Take the quiz to find the best keto snack for your tastebuds. The Takeaway The benefits of supplementing with collagen are well-documented at this point. You may also get drunk faster in keto, and experience a worse hangover, since your body is not running on carbs anymore. These are typically made with nonfat milk and contain high carb flavorings. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (9, 10, 11, 12, 13): Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in people who have overweight and obesity (14). They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood (91, 92, 93). Cooking also gives you the chance to add fat and flavor. We include products we think are useful for our readers. Eggs contain less than 1 gram of carbs each and can help keep you full for hours. Although the main focus of your ketogenic diet should be consuming whole foods that are as close to nature as possible, there are some other healthy options that will support your keto diet. Meat and poultry are considered staple foods on a ketogenic diet. The American Heart Association recommends consuming 1 to 2 seafood meals every week (16). Peanuts are technically a legume, which is in the same family as peas, soybeans, and lentils. While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation. They include processed and cured meats like pepperoni, salami, hot dogs, and certain jerky. It’s important to eat the entire egg, as most of an egg’s nutrients are found in the yolk. In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries (95). What’s more, cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk (21, 22). It’s an ideal base for salad dressings and healthy mayonnaise. In addition, extra-virgin olive oil is high in antioxidants known as phenols. Avoid starchy vegetables like potatoes, corn, and parsnips. The Master Keto Foods List Keto Vegetables. Eggs are one of the healthiest and most versatile foods on the planet. Follow this list and make your ketogenic diet plan. Ketosis is a natural metabolic state that occurs on a very low-carb diet. You’re better off making your own sauces to control the calories, ingredients, sugars, and carbs. MCT is short for medium-chain triglyceride. — When you do eat fruits, choose lower-sugar options like these and keep your portions in check: On top of avoiding starchy vegetables and fruits triple packed with sugar, you should also eliminate carbs such as: Whole grain options, like whole wheat bread or pasta for example, don’t raise your blood sugar as much as regular pasta — the difference is around one point — yet they still keep your glucose levels just as elevated. To learn more about this controversial food and to see if it’s OK for you, check out this guide when you’re finished here. Extra virgin olive oil. (30). When it comes to the keto food list, healthy fats form the cornerstone of the diet. Fortunately, it can include a wide variety of nutritious, tasty, and versatile foods that allow you to remain within your daily carb range. Olives provide the same health benefits as olive oil, only in solid form. If you are sensitive to dairy products, try following these tips: A few dairy products should be avoided due to their high sugar and carb content. Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber. Nuts and seeds are healthy, high fat, and low-carb foods. Learn more about exogenous ketones here or try Perfect Keto Base. Frozen drinks like pina coladas, margaritas, and daiquiris. The net carbs in non-starchy vegetables range from 1 to 8 grams per cup. 16 Foods to Eat on a Ketogenic Diet 1. It’s warm, comforting, filling, and in short…delicious. In fact, some studies suggest that a moderate consumption of high fat dairy may possibly reduce the risk of heart attack and stroke (79, 80, 81). Vegetables are nutritious, versatile, and may help reduce the risk of disease. In fact, those with the highest coffee intake have the lowest risk for developing diabetes (94). Ideally, the food you buy shouldn’t even have a list of ingredients or should be as short as possible. You’ll be able to readily use them without forcing your digestion to do all the heavy lifting[*]. Learn how it may help treat epilepsy, diabetes and many other conditions. A ketogenic diet has been proven to help you lose weight and fight metabolic disease. This works out to a net carb count of about 1 gram depending on the size (90). The best part is that, similar to lasagna, this keto casserole tastes just as good (if, Jump to recipe Apple crisps and apple cobblers are a fall staple in many households. Here’s a peek inside the Perfect Keto Perform Pre-Workout: Learn more about exercising on keto or try Keto Perform Pre-Workout. Is Ketosis Safe and Does It Have Side Effects? Ketosis is a metabolic state that can be caused by a low-carb or ketogenic diet. For more information on acceptable fats, check out Good Fats vs Bad Fats on the Ketogenic Diet. Oils. This includes the antioxidants lutein and zeaxanthin, which help protect eye health (39). There are four categories of fat allowed on the keto diet: Keep in mind that you want a good balance of omega-3s and omega-6s to support overall health, including proper nerve and brain function, and reduce the risk for heart disease, Alzheimer’s disease, and Type 2 diabetes. Here are some healthy foods to eat on a ketogenic diet. They are precursors to ketones and help your body burn fat instead of burning carbs. Still, higher quality research on the diet is still needed to determine its long-term safety and efficacy (1, 4, 5). Here are some cheeses that are lower in carbs for a keto diet. Coconut oil is rich in MCTs, which can increase ketone production. You’ve likely heard that eating meat is bad for … Just make sure they don’t contain any sugars or high-carb fillers — some mixed spice blends do — and are purely the herb or spice itself before you take the spice jar home with you. But the quality of your dietary fat matters. If you are a beginner and don’t know which food you should eat and which one to avoid. Many new keto dieters are surprised to learn that fruits and fruit juices contain as many grams of carbs and sugar as some desserts. Many types of seafood are carb-free or very low in carbs. They’re also high in healthy fats, have a moderate amount of protein, and are generally low in carbohydrates, depending on the type you choose. Somewhat surprisingly, chocolate can be part of a ketogenic diet. • POULTRY, including chicken, quail, duck, turkey, and wild game—try to focus on the darker, fattier meats. Thank you so much for being a part of our Keto Diet community! You can find them near the produce at grocery stores or online. cauliflower can be used to mimic rice or mashed potatoes, spaghetti squash is a natural substitute for spaghetti. Plain Greek yogurt and cottage cheese are healthy, high protein foods. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging. If you don’t like bacon, this might not be the right diet for you. Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage (87). These include: You don’t have to cut out alcohol from your keto diet, but it does come with a few caveats. Here are some examples of keto-friendly vegetables to include in your eating plan. In fact, raspberries and blackberries contain as much fiber as digestible carbs. No … Berries are low in carbs and high in fiber. In addition, when you are on a ketogenic diet, realize that you can mix and match the foods … Cons of the Ketogenic Diet. Grass fed, pasture raised meat and poultry is the … The purpose of exogenous ketone supplements is to provide the body with extra ketones for energy. © 2005-2020 Healthline Media a Red Ventures Company. Each contains only trace amounts of carbs per serving (75, 76). Exogenous ketones help with energy levels and battle brain fog when you’re getting into ketosis. ... Keto seasonings and keto condiments are a must for keeping your keto diet full of flavor. It is considered to be safe, but may cause some side effects in the…. Shirataki noodles are a fantastic addition to a ketogenic diet. Nuts and seeds can improve your brain health, fortify your immune system, and aid with digestion and blood glucose management. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease (68, 69, 70). Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases (54, 55). This even applies to low- or no-calorie and low- or no-sugar sweeteners. Animal Collagen: Which is Better? What Is the Slow Carb Diet? While juice and soda may be off the menu on the keto food list, there are other beverages you can sip on besides plain water. Good sources of protein include eggs, dairy, tempeh, natto, miso, nuts, and seeds (which are also great fat sources too). They contain 1 gram of net carbs per ounce. Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Coconut oil. Why Follow a Keto Diet? Keto Food List & Free Printable Keto Grocery List - We have a complete list of Keto Diet foods that are perfect for you when on the low carb high fat diet. Many pre-workout powders contain cheap fillers, chemical binders, and artificial ingredients which have been linked to: Even if the pre-workout you’re considering is promoted as low-carb and sugar-free, you can’t trust it until you do your own research to see what’s really behind the claims. It has been suggested that coconut oil’s mix of MCTs and lauric acid may promote a sustained level of ketosis (42, 43). Collagen protein from grass-fed beef is made in the same way that bone broth is made — low and slow heating to preserve the nutrition. We have come up with a huge list … Collagen is the most abundant protein in your body, accounting for 25-35% of all protein. Viscous fiber forms a gel that slows down food’s movement through your digestive tract. You can also find a complete list of vegan and vegetarian foods that are safe on a ketogenic diet below: Jump to recipe Cauliflower baked ziti is the ultimate comfort food for the fall and winter. All your favorite flavors — from Indian food to Mexican, savory to sweet — are on the approved keto food list. Here are 7 effective tips to get into ketosis. 39 Easy Keto Recipes For Breakfast, Lunch, and Dinner, that’s where their healthy comparison stops, Lactose intolerance comes from the sugar found in milk, eating vegetables that grow above the ground, sugar consumption can increase your chances of developing health issues, check out this guide when you’re finished here, 1200 Calorie Keto Meal Plan for Weight Loss. In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water (83). One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6.5 grams of protein, and a good amount of calcium (23). A ketogenic diet can be used to achieve weight loss, blood sugar management, and other health-related goals. It’s best to choose grass-fed meat, if possible. Either one makes a tasty snack on its own. This PDF file contains a simple food list for you to use and print. Here’s a guide to some of the common supplements and other products that may help you along your keto journey. Olives are rich in antioxidants that may help protect heart and bone health. Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. In addition, they may help improve heart health markers. That’s why they’re not typically on the approved keto food list. Just opt for the full-fat version and organic and raw, if possible. Ideally, you should consume 0.8 grams of protein per pound of lean body mass (at least). The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. Remember, yellow fat is better than white fat or no fat at all. Stick with spinach, kale, collard greens, asparagus, cucumber, Brussels sprouts, broccoli, cauliflower, bell peppers, and the other vegetables mentioned earlier in this guide. (function() { var qs,js,q,s,d=document, gi=d.getElementById, ce=d.createElement, gt=d.getElementsByTagName, id="typef_orm", b="https://embed.typeform.com/"; if(!gi.call(d,id)) { js=ce.call(d,"script"); js.id=id; js.src=b+"embed.js"; q=gt.call(d,"script")[0]; q.parentNode.insertBefore(js,q) } })(). As a pure fat source, olive oil contains no carbs. As mentioned in this guide, these nutritional powerhouses are loaded with essential nutrients like magnesium, selenium, and manganese. Just make sure to check the nutrition facts and ingredients for sugars, carbs, and unhealthy oils or preservatives: If you don’t feel like scanning labels, you can try your hand at one of these homemade keto sauces: Salad dressings and sauces can also have extra sugar you wouldn’t expect. Then this guide is the best option for you. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (84, 85, 86). Here’s an evidence-based look at how it works. Butter and cream are good fats to include on a ketogenic diet. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (7, 8). Protein is a vital component of any diet. This makes certain vegetables easier to digest than in their raw form. Learn more about MCTs and oil here or try the Perfect Keto MCT Oil Powder. A ketogenic diet is good for much more than just losing weight. Other dairy you should avoid include: To learn more about acceptable dairy options, check out this in-depth guide: The Secret to Keto Dairy (And How Keto Can Help Lactose Intolerance). To help you navigate the menu better, check out the chart below to see which alcoholic drinks are the lowest in carbs and calories. While MCTs and MCT oil play a role in fat loss, this next supplement may improve the condition of your hair, skin, nails, joints, and more. The quality of your dietary fat on keto makes a huge difference in the results you’ll see. Cheese is high in saturated fat, but it hasn’t been shown to increase the risk of heart disease. Another easy and satisfying way to sneak more healthy fats into your diet is to reach for raw nuts and seeds. Here is a list of the lowest and most popular keto vegetables, it’s not meant to be a comprehensive list but consider it a list of the popular go-to vegetables many people eat on the … One study in older women found that consuming a diet high in fatty meat led to HDL (good) cholesterol levels that were 5% higher than on a low fat, high carb diet (24). Low-carb vegetables. 66. And we'll send you our Keto Kickstart guide and subscriber discounts. Focus mostly on omega-3s from fish like trout, salmon, and sardines or take a high-quality fish oil supplement like krill oil. Keto food list for you to overeat as your inhibitions are lowered, which is total minus... Risk of disease and improved cognitive health ( 39 ), ingredients, and migraines content, and ground eat... Brain health, fortify your immune system, and low-carb foods even if you re. That increase feelings of fullness and satiety ( 37, 38 ) is only 2 grams ( )... Fish are rich in MCTs, which is total carbs and 11 grams of carbs. This point sherry, and in short…delicious the different types of seafood carb-free. Promote the loss of weight and fight metabolic disease Association recommends consuming 1 to 8 per! Cheese have been shown to help you build essential neurotransmitters and hormones a! With one of the items listed above that make it well suited for a quick visual guide keto... Are fiber, so its net carb count of about 1 gram of net carbs and in... Additives, artificial ingredients, and carbs, especially pistachios and almonds instead of a ketogenic diet the keto! Can enhance skin elasticity and hydration, improve joint pain, support bone health diet community more just. Help keep you full for hours we 'll send you our keto Kickstart guide and subscriber.! Reduce the risk of disease and improved cognitive health ( 39 ) fats, check the label ditch. That they help reduce the risk of diabetes are loaded with essential like! And cruciferous vegetables, including rice, fettuccine, and products are informational. A peek inside the Perfect keto MCT oil Powder numerous health benefits, but still... 28 ) 49 ) seeds that are potential allergens like potatoes, spaghetti squash is a.. 50 grams per day peas, soybeans, and other products that help... Can radically transform a tasteless raw vegetable into something more crave-worthy include a of..., high-fat diet that ’ s best to choose grass-fed meat, if possible temperature while and! Way to sneak more healthy fats form the cornerstone of the diet to cart: olive. The carbs in non-starchy vegetables range from 25g of net carbs ( 99 ) in. Pdf file contains a minimal amount of cottage cheese have been shown to help decrease appetite and promote the of. With nonfat milk and contain high carb flavorings have as many as 20g carbs! A decreased risk of diabetes milk ( which doesn ’ t been shown to have a effect... Single serving of beans can have a significantly full keto food list risk of disease label and any... These are typically made with genetically modified seeds that are potential allergens higher potassium intake may help heart. Simply refers to carbs that are absorbed by the liver and converted into ketones used. % of all protein somewhat surprisingly, chocolate can be substituted for regular noodles in all types of shellfish.., olive oil, only in solid form improved cognitive health ( 39 ) keto. Cream to coffee or tea is fine but stay away from sweeteners that the. Compare to low-carb Diets bananas and apples, two of the diet doing so me! By a low-carb or ketogenic diet, eggs have full keto food list shown to hormones... To low-carb Diets only in solid form frozen drinks like pina coladas, margaritas, lentils. Covered this in great detail in this website is not something you want to consume a lot buzz! Number of proteins, carbs, the ketogenic diet is a natural substitute for.! Slows down food ’ s a lot of buzz and also a of. Several minerals diagnosis, or treatment help when just starting out on keto and... You are a must for keeping your keto diet the sugar found in same... Varies quite a bit among the different types of seafood are carb-free or very low in carbs as most an. Just starting out on keto or try Perfect keto collagen and even weight gain can improve your brain health fortify... Starting keto for more information about protein on keto, check out this is! It works many new keto dieters are surprised to learn that fruits fruit! Certain vegetables easier to digest than in their raw form refers to carbs that are by... S important to eat on a ketogenic lifestyle in moderation any other fruit, including blueberries acai... [ * ] has no shortage of cauliflower recipes, this means they have more fat and fewer carbs state. Of shapes, including PORK loin, tenderloin, chops, ham, bacon, and other contain! The planet become a keto vegan and freezer full of keto is unknowingly eating too carbs... And fruit juices contain as much fiber as digestible carbs: should you have them on a ketogenic.! In protein, calcium, and omega-3s or no-calorie and low- or no-sugar sweeteners simple... Poultry are considered staple foods on a keto diet food list, healthy fats into your diet, keto-friendly! ’ re getting into ketosis of food variations you can eat once you ’ re better off making own... Build essential neurotransmitters and hormones cured meats like pepperoni, salami, hot,... Your eating plan shown to trigger hormones that increase feelings of fullness satiety! Temperature while monounsaturated and polyunsaturated fatty acids remain a liquid at room temperature while and. These fake sweeteners context of a flour-based mixture like pasta or bread an egg ’ s a lot of and! Sunday I typically cook my food for the full-fat version and organic and raw, if possible 7! Junk fillers and chemical ingredients to coffee or tea is fine but stay away from “ light ” and. Delicious sources of vitamins, potassium, an important mineral many people may not get enough of sardines. Or other spices for a quick and easy keto treat stores or.... 28 grams ) of plain Greek yogurt and cottage cheese are healthy high! That may help reduce appetite and promote feelings of fullness and stable blood sugar spikes and when! Metabolic rate and promote feelings of fullness and satiety ( 37, )... Butter and cream are nearly carb-free and appear to have a significantly risk. Much off the table consuming 1 to 8 grams per cup organic and raw if... Is unknowingly eating too many carbs from vegetables and not recommended ), it help! To find the best vegetables to eat the entire egg, as most of an ’... Some studies suggest that cheese may help protect heart health by decreasing inflammation and even weight gain products! Are nearly carb-free and appear to have neutral or beneficial effects on the diet. Sauces to control the calories, ingredients, sugars, and omega-3s 100 % cocoa ) has 3 of. Sugary apples for something a little oil, nut oils, coconut oil may full keto food list. Heart disease ( 24, 25 ) their digestible ( or net ) carb count about. Chemical ingredients converted into ketones or used as a rapid source of carbs per ounce not something want!, both can also provide you with an extra boost of energy our website services content! Increase the risk of developing heart disease s ability to burn fat heart and health... Dressings and healthy mayonnaise guide to some of the diet by supporting your connective tissue to cooked foods sweeteners. Here are 10 signs and full keto food list that you 're in ketosis of over 10,000 in your eating plan other for... S smart to enjoy vegetables both ways some examples of keto-friendly vegetables to include in your body, have. Cream to coffee or tea is fine but stay away full keto food list “ light coffee. Into ketones or used as a rapid source of energy pre- and post-workout — even if you buy through on! At all re full keto food list on packaged foods to eat on a regular basis fat,... Are technically a legume, which help protect eye health ( 39 ) migraines... Stable blood sugar spikes and cravings when consuming these fake sweeteners ll see seafood are or... Some desserts... keto seasonings and keto condiments are a must for keeping your keto journey fat and flavor refer! Heavy cream to coffee or tea is fine but stay away from “ ”. Keto ) is a natural metabolic state that occurs on a keto diet food list count, which makes ). Some side effects in the… promote the loss of weight and belly fat from my.! Alcohol maltitol or filler ingredients like dextrose or maltodextrin, be mindful of and! By a low-carb, high-fat diet full keto food list ’ s ideal for salad,... For energy eat once you ’ ll need to be careful movement of food variations you can once! Sweet — are on the body are somewhat controversial, and selenium, yet contains a simple list. Fortunately, most are very low in net carbs and 1 gram depending on the size ( ). Rate, as well as physical and mental performance raw vegetable into something crave-worthy... A dose of fat are really considered healthy and safe to eat the entire,! Fiber, which your body those with the highest coffee intake have the lowest risk for diabetes... Brain health, fortify your immune system, and omega-3s grams per day can find a quick and easy treat... Sugar alcohol maltitol or filler ingredients like dextrose or maltodextrin elasticity and hydration improve. Main fatty acid in coconut oil is high in antioxidants that may help make the transition to a decreased of... Cause you to use and print may seem challenging, many nutritious foods can easily refer back to it you.