10 Foods to Eat on the Keto Diet

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Here are 10 healthy foods to eat on the keto diet.

1–3. 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.

However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopuses do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range.

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 who are overweight or have obesity.

Frequent fish intake is linked to improved brain health and decreased disease risk.

The American Heart Association recommends that adults over 18 eat 8–10 ounces of seafood per week.

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 essential minerals. They’re also a great source of high-quality protein, which may help preserve muscle mass during a deficient carb diet.

One small 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.
It may be best to choose grass-fed meat since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

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 can be ideal for keto.

In addition, eggs have been shown to trigger hormones that increase feelings of fullness.

Eating whole eggs rather than egg whites is essential since most of an egg’s nutrients are in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health.

Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease

4. Cheese

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them an excellent 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.

Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. Some studies suggest it may help protect against this condition.

Cheese also contains CLA, which has been linked to fat loss and improvements in body composition.

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 muscle mass and muscle strength loss than those who didn’t eat this amount of cheese.

5. Plain Greek yogurt and cottage cheese

Plain Greek yogurt and cottage cheese are nutritious, 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.

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

The cream comprises the fatty portion of fresh milk separated during milk processing. On the other hand, half-and-half 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.

Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss. Despite this, it is best to enjoy cream and half-and-half in moderation.

The American Heart Association 2021 dietary guidance states that people should limit foods high in saturated fat. Replacing animal and dairy fat with plant-based sources of fat or polyunsaturated fats is linked with a lower risk of cardiovascular disease and stroke.

Some studies have suggested that high-fat dairy products may not be so closely linked to heart disease. Others suggest that a moderate intake of high-fat dairy may reduce your risk of heart attack and stroke. However, the evidence remains inconclusive.

This area continues to be under debate and can depend on many factors, such as the level of food processing.

Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

7. Unsweetened plant-based milk

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk.

You should choose unsweetened versions. 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.

8. Green leafy vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They’re also rich sources of vitamins, minerals, and antioxidants.

In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

Greens add bulk to your meals without drastically increasing the carb count. Herbs such as oregano and rosemary add great 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: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

9. Peppers

Several peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re 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 (DV) for vitamin C.

10. Summer squash

Summer squashes, such as yellow squash and zucchini, are incredibly versatile and low in carbs.

Zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, an excellent substitute for pasta or noodles.

You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.

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>>https://bit.ly/3BOeD2K-keto