Ketogenic Diet Staples: Foods You Should Be Eating

ByAgkidzone Staff

Updated: Oct 3, 2024

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A ketogenic, or keto, diet focuses on eating foods that are low in carbohydrates but high in fat. This combination prompts your body to produce ketones, specifically beta-hydroxybutyrate (BHB). When glucose is scarce, your body taps into fat stores for energy in a process called ketosis. Many celebrities swear by the keto diet because it can help with weight loss, control blood sugar, and even ward off diseases like Alzheimer's.

Fish and Seafood

Fish like salmon, sardines, and mackerel are excellent brain foods since they're rich in omega-3 fatty acids. Salmon is also loaded with potassium, selenium, and B vitamins, and it has zero carbohydrates. While shrimp and some types of crab are carb-free, be cautious because some shellfish do contain carbs, which are generally avoided on the keto diet. Clams, oysters, squid, and other seafood are keto-friendly options. So, try to eat at least two servings of seafood a week to get a healthy amount of vitamins, minerals, and omega-3s.

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Low-Carb Vegetables

Although vegetables are healthy in general, some are especially suited for the ketogenic diet. For example, one cup of raw spinach has less than 1 gram of carbohydrates, making it a great choice. On the other hand, cooked Brussels sprouts have nearly 8 grams of carbs. Both are packed with antioxidants that fight free radicals, but one is more keto-friendly than the other. Starchy vegetables like beets, yams, and potatoes are high in carbs and not ideal for keto. Instead, opt for non-starchy veggies that are low in carbs and calories yet high in vitamins and minerals. You can even substitute them for higher-carb foods—think cauliflower mashed "potatoes" or zucchini noodles in place of pasta.

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Cheese

All types of cheese are low in carbohydrates and high in saturated fat, making them suitable for a keto diet. For instance, one ounce (28 grams) of cheddar cheese contains only 1 gram of carbs, 9 grams of fat, and 7 grams of protein. Plus, it provides about 20% of your recommended daily intake of calcium. Cheese also contains conjugated linoleic acid, which is linked to improvements in body composition. It might even help reduce the loss of muscle mass and strength that can occur during weight loss.

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Avocados

Avocados have been getting a lot of buzz lately, and for good reason. They're packed with potassium and other essential vitamins and minerals. If you have high cholesterol, avocados can help lower bad LDL cholesterol and increase good HDL cholesterol. When it comes to carbohydrates, most of the carbs in avocados are actually fiber, which doesn't count toward your net carb intake on the keto diet. For example, a medium-sized avocado has around 9 grams of carbs, but 7 of those are fiber, leaving you with just 2 net carbs.

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Chicken and Red Meat

Meat and poultry are staples on the ketogenic diet. They're rich in B vitamins, potassium, selenium, zinc, and other minerals, all while having zero net carbohydrates. Red meat and chicken are also high in protein, which is essential for preserving muscle mass and strength, especially when you're on a low-carb diet. If possible, choose grass-fed meat because it contains more omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed meat. After all, quality matters!

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Eggs

We might not know if the chicken or the egg came first, but both are fantastic for the keto diet. Eggs are as versatile as they are nutritious. A large egg contains less than 1 gram of carbs and nearly 6 grams of protein, making it a perfect food for keto enthusiasts. Eggs can help maintain healthy blood sugar levels and positively impact hormone production. Although the yolks are high in cholesterol, they also contain antioxidants like lutein and zeaxanthin, which protect your eyes.

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Coconut Oil

Coconut oil is a great option for kick-starting the ketosis process. It contains unique ingredients called medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are absorbed directly by the liver and converted into ketones, which can promote weight loss. The primary fatty acid in coconut oil is lauric acid, which may help increase levels of ketones in people with brain disorders, nervous system ailments, and even Alzheimer's disease. So, incorporating coconut oil into your diet can have multiple benefits.

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Plain Greek Yogurt

Alongside cheeses, plain Greek yogurt is another dairy product that fits into a ketogenic diet. Although it contains some carbs, the amount is minimal. Every 5 ounces (150 grams) of plain Greek yogurt provides about 5 grams of carbohydrates and more than 11 grams of protein. Eating yogurt can promote a feeling of fullness, which helps control your appetite. You can make it a quick and tasty snack by adding other healthy keto foods like nuts or seeds.

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Nuts

Snacking on a handful of nuts now and then can lower the risk of depression, certain types of cancer, and chronic diseases. Because they're high in fiber, nuts help you feel full, which can lead to consuming fewer calories throughout the day. In a 1-ounce (28 grams) serving, Brazil nuts and pecans each have just 1 gram of net carbs. Macadamia nuts and walnuts have only 2 grams of net carbs, while almonds have about 3 grams. However, be mindful that pistachios and cashews contain 5 and 8 grams of net carbs respectively.

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Seeds

Nuts and seeds are quite similar, but seeds often have even fewer net carbs. They're excellent sources of healthy fats and low in carbohydrates. For example, flaxseeds have zero net carbs because all 8 grams are fiber. Sesame seeds offer just 1 gram of net carbs, and chia seeds have about 2 grams. As long as they contain less than 8 grams of net carbs per ounce, seeds are a keto-friendly food. They can be easily added to salads, yogurts, or smoothies for an extra nutritional boost.

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Berries

You won't find many fruits on the ketogenic diet because most are high in carbohydrates. However, berries are an exception since they're low in net carbs and high in fiber. They're also loaded with antioxidants, which help reduce inflammation. Blackberries and raspberries have the lowest net carbs at just 5 grams in a 2.5-ounce (100 grams) serving. Blueberries are higher in carbs, with more than 12 grams of net carbs per the same serving size, so enjoy them in moderation.

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Olive Oil

Like coconut oil, olive oil is a keto-friendly fat source that contains zero carbohydrates. It's best used for low-heat cooking or added to foods after they've been cooked because it's less stable than saturated fats at high temperatures. Olive oil is rich in oleic acid, a monounsaturated fat that can help reduce the risk of heart disease. Extra-virgin olive oil is also packed with antioxidants called phenols, which improve artery function and decrease inflammation. So, drizzle some on your salad for added health benefits.

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Unsweetened Coffee and Tea

Both coffee and tea are carb-free beverages that fit perfectly into a ketogenic lifestyle. Caffeine can boost your metabolism and improve alertness, physical performance, and overall mood. Drinking tea and coffee in moderation might even help lower the risk of diabetes. Just be sure to avoid sweet flavorings, which are high in carbohydrates. A splash of heavy cream is okay, but steer clear of light variations that likely use non-fat milk. After all, it's the little choices that make a big difference.

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Dark Chocolate

To satisfy a sweet tooth on the keto diet, you can turn to dark chocolate. It's rich in antioxidants and flavanols that fight free radicals, may help keep your arteries healthy, and can lower blood pressure. Dark chocolate might also reduce the risk of heart disease. However, it's important to read the labels carefully. Choose dark chocolate that contains at least 70% cocoa solids to maintain ketosis. Depending on the brand, a 1-ounce serving of unsweetened dark chocolate that is 100% cocoa has between 4.5 and 7 grams of net carbs. Snacks with 70% pure cocoa can contain about 10 grams of net carbohydrates.

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