A ketogenic diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are some healthy foods to eat on a ketogenic diet.
1.Seafood
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet virtually carb-free.
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do.
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.
2.Low-carb vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage.
What’s more, cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk.
Low carb veggies make great substitutes for higher carb foods.
3.Avocados
Avocados are incredibly healthy; 3.5 ounces or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams.
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier. In addition, avocados may help improve cholesterol and triglyceride levels.
4.Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low carb diet.
5.Eggs
Eggs are one of the healthiest and most versatile foods on the planet.
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.
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and satiety. It’s important to eat the entire egg, as most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health.
6.Olive oil
Olive oil provides impressive benefits for your heart.
It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies.
In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function.
As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise.
