The Keto Diet: 20 Foods to Try

The ketogenic diet is gaining popularity due to its potential weight loss and blood sugar control benefits.

This low-carb, high-fat diet may also help treat cancer, Alzheimer's disease, and other diseases, according to preliminary research. Still, more research is needed to determine the long-term safety and effectiveness of this diet.

Carbohydrates are often limited to 20–50 grams per day on the keto diet. Some people on the keto diet track their total carb intake, while others track net carbohydrates (total carbs minus fiber). Fiber is indigestible, which means it cannot be broken down and absorbed by your body.

While this diet may appear difficult, it allows for a wide variety of healthful meals.

Here are 20 healthy foods to eat on the keto diet.

1–3. Animal proteins

1. Seafood

Fish and shellfish are excellent keto options. Salmon and other fish are high in B vitamins, potassium, and selenium, as well as being almost carb-free.

The carb content of shellfish, on the other hand, varies by type. Oysters and octopus, unlike shrimp and most crabs, contain carbohydrates. On the keto diet, you can still eat these foods, but you'll need to keep track of your carbs to stay within your carb limit.

Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fatty acids, which have been linked to decreased insulin levels and greater insulin sensitivity in overweight and obese adults.

Fish consumption is linked to better brain health and lower illness risk.

1–2 fish dinners a week is recommended by the American Heart Association.

2. Meat and poultry

On the keto diet, meat and poultry are considered staple foods.

Fresh meat and poultry have no carbohydrates and are high in B vitamins and minerals. They're also high in high-quality protein, which may help you maintain muscle mass on a low-carb diet.

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

If feasible, prefer grass-fed beef over grain-fed meat since it contains higher omega-3 fats and conjugated linoleic acid (CLA) than grain-fed meat.

3. Eggs

Eggs are an extremely healthy protein source.

Eggs are perfect for keto since each large egg contains less than 1 gram of carbs and roughly 6 grams of protein.

Furthermore, eggs have been demonstrated to improve sensations of fullness by triggering hormones.

It's vital to consume entire eggs rather than egg whites because the yolk contains the majority of the nutrients in an egg. The antioxidants lutein and zeaxanthin, which protect eye health, are among them.

Despite their high cholesterol content, egg yolks do not appear to increase your risk of heart disease.

SUMMARY

Most animal proteins, such as eggs, beef, pork, poultry, and seafood, are low in carbs and appropriate for the keto diet.

4–7. Dairy and dairy alternatives

4. Cheese

There are hundreds of different kinds of cheese, the majority of which are low in carbs and high in fat, making them ideal for the keto diet.

Cheddar cheese has 1 gram of carbohydrates, 6 grams of protein, and a considerable quantity of calcium in just 1 ounce (28 grams).

Although cheese contains a lot of saturated fat, it hasn't been linked to an increased risk of heart disease. In fact, several research suggest that it may aid in the prevention of this ailment.

CLA, which is found in cheese, has been related to fat loss and improved body composition.

Furthermore, eating cheese on a daily basis may assist to slow the loss of muscular mass and strength that occurs as people age.

In a 12-week trial of older persons, those who consumed 7 ounces (210 grams) of ricotta per day lost less muscle mass and strength than those who did not consume this amount of cheese.

Here are some cheeses that are lower in carbs for a keto diet.

Keto cheese list

• blue cheese
• brie
• Camembert
• cheddar
• 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

5. Plain Greek yogurt and cottage cheese

Plain Greek yogurt and cottage cheese are high-protein foods that are good for you. While they do include carbs, they can be consumed in moderation on a keto diet.

Yogurt and cottage cheese have both been demonstrated to aid in the reduction of hunger and the promotion of feelings of fullness.

Both are excellent on their own, but you can make a quick keto treat by mixing them with chopped nuts, cinnamon, or other spices.

6. Cream and half-and-half

Cream is made up of the fat fraction of fresh milk that is separated during the processing of the milk. Half-and-half, on the other hand, is made up of half-and-half cream and whole milk.

Both of these dairy products have a low carbohydrate content and a high fat content, making them suitable for keto.

Butter and cream were once thought to induce heart disease because of their high saturated fat content. Saturated fat, on the other hand, isn't associated to heart disease in most people, according to many big studies.

In fact, some research suggests that consuming modest amounts of high-fat dairy products may lower your risk of heart attack and stroke.

Butter and cream, like other fatty dairy products, are high in CLA, which may help you lose weight.

In fact, they're a popular addition to coffee or as a low-carb substitute for modest amounts of milk in cooking.

7. Unsweetened plant-based milks

Soy, almond, and coconut milks are among the plant-based milks that are keto-friendly.

Unsweetened versions are best, as sweetened versions contain too much sugar to be deemed keto-friendly. Furthermore, oat milk should be avoided because even unsweetened oat milk is too high in carbs to be keto-friendly.

SUMMARY

Cheese, plain yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks are all acceptable dairy and dairy alternatives for keto.

8–12. Vegetables

8. Green leafy vegetables

Green leafy vegetables are very low in carbohydrates, which makes them ideal for keto. Vitamins, minerals, and antioxidants are abundant in them.

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

Greens give your meals more substance without adding a lot of carbs. Herbs like oregano and rosemary, for example, add a lot of flavor with nearly 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

Peppers come in a variety of kinds, all of which are keto-friendly. Despite the fact that they are essentially fruits, they are cooked like vegetables.

Jalapeos are perfect for crafting keto-friendly appetizers since they are small hot peppers that provide spice to recipes. Larger, mild peppers, such as bell peppers and poblanos, can be used in a variety of cuisines or stuffed to create delectable low-carb main courses.

Peppers are high in vitamin C as well. One bell pepper, for example, has 107 percent of the Daily Value for vitamin C.

10. Summer squash

Summer squashes like yellow squash and zucchini are versatile and low in carbohydrates.

In fact, zucchini is very popular on the keto diet. You can make zucchini noodles with a spiralizer, which are a great alternative to pasta or noodles.

Zucchini can also be grated to make a rice substitute or added to baked items without changing the flavor. I like to thinly slice it with a mandoline, sprinkle it with olive oil, salt, and pepper, and serve it cold as a salad.

11. High fat veggies

While technically both fruits, avocados and olives are unusual among vegetables in that they have a significant fat content. They're also high in fiber and have a low net carb count.

The principal antioxidant in olives, oleuropein, is anti-inflammatory and may protect your cells from damage.

In addition, one study found that participants who ate one avocado per day had lower levels of LDL (bad) cholesterol and improved heart health risk factors.

12. Other nonstarchy vegetables

Other nonstarchy veggies are low in calories and carbohydrates but high in minerals and antioxidants.

Low-carb vegetables can work well as a substitute for high-carb items.

Low-carb cauliflower, for example, can be readily transformed into cauliflower rice or mashed cauliflower. Spaghetti squash is an excellent low-carb alternative to spaghetti, and low-carb root vegetables like jicama and turnips can be used in place of roasted potatoes or french fries.

Here are some other examples of keto-friendly vegetables.

Keto vegetable list

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

Veggies to avoid on keto

Keep in mind that not all vegetables are low in carbs. Some should be avoided on keto, including:

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

SUMMARY

You should eat plenty of nonstarchy vegetables — including leafy greens, summer squash, peppers, avocados, and olives — on keto.

13–16. Other plant-based foods

13. Nuts and seeds

Nuts and seeds are high in fat and low in carbohydrates, making them a healthy snack.

Nut consumption is associated to a lower risk of heart disease, cancer, depression, and other chronic disorders.

Nuts and seeds are also high in fiber, which can help you feel full and reduce your calorie consumption naturally.

Although most nuts and seeds have a low net carb content, the amount varies greatly depending on the variety. The lowest in carbs — and therefore the best for keto — are:

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

14. Berries

On the keto diet, most fruits are too high in carbs to eat, but berries are an exception.

Berries, especially raspberries and strawberries, are high in fiber and low in carbohydrates. Despite the fact that blackberries and blueberries have fewer carbs than other fruits, they may not be suitable for stringent keto diets.

These little fruits are high in antioxidants, which may help to reduce inflammation and prevent disease.

15. Shirataki noodles

Shirataki noodles are a great way to add variety to your keto diet. Because they're mainly water, they have less than 1 gram of net carbohydrates and only 15 calories per serving.

These noodles are manufactured from glucomannan, a viscous fiber with a variety of possible health advantages.

Food moves more slowly through your digestive tract when viscous fiber forms a gel. This may help with weight loss and diabetes management by reducing hunger and blood sugar increases.

Rice, fettuccine, and linguine are some of the shapes of Shirataki noodles. In practically all recipes, they can be substituted for ordinary noodles.

16. Dark chocolate and cocoa powder

Antioxidants can be found in dark chocolate and cocoa.

Dark chocolate includes flavanols, which may lower your blood pressure and maintain your arteries healthy, lessening your risk of heart disease.

Surprisingly, chocolate is allowed on the keto diet. However, it's critical to buy dark chocolate with at least 70% cocoa solids — preferably more — and to consume it in moderation.

SUMMARY

Other plant foods that are ideal for keto diets include berries, shirataki noodles, nuts, seeds, and dark chocolate.

Fats and oils

17. Olive oil

Olive oil provides impressive benefits for your heart.

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

Furthermore, extra-virgin olive oil is strong in polyphenol antioxidants, which are plant components that reduce inflammation and improve arterial function, further protecting heart health.

Olive oil has no carbs because it is a pure fat source. Salad dressings and healthy mayonnaise can be made with it.

Because olive oil isn't as stable as saturated fats at high temperatures, it's preferable to use it for low-heat cooking or to drizzle it over finished foods.

Other excellent plant-based oils to try on keto are coconut oil and avocado oil.

18. Butter and ghee

On the keto diet, butter and ghee are good fats to include. Carbs are only found in trace amounts in butter, while ghee is completely carb-free.

Ghee is clarified butter, which is prepared by heating butter and skimming off the milk particles that float to the surface. It has a strong buttery flavor and is frequently used in Indian cuisine.

Butter and ghee, like other full-fat dairy products, don't appear to be as unhealthy as previously thought.

SUMMARY

The best fats and oils for keto cooking and baking are olive oil, butter, and ghee. Avocado and coconut oils are good choices as well.

19–20. Beverages

19. Unsweetened coffee and tea

Coffee and tea are healthy, carb-free drinks.

Caffeine boosts metabolism and may aid with physical performance, alertness, and mood.

Furthermore, coffee and tea consumers have been demonstrated to have a lower chance of developing diabetes. In fact, people who consume the most coffee have the lowest risk.

While adding heavy cream to coffee or tea is allowed, "light" coffee and tea lattes, which are often produced with nonfat milk and high carb flavorings, should be avoided while on the keto diet.

20. Unsweetened sparkling water

If you're looking for a low-carb soda substitute, unsweetened sparkling water is a terrific option.

These beverages are bubbly and may be flavored, but they are normally sugar-free and sweetener-free. As a result, they are devoid of calories and carbohydrates.

Some kinds, however, are naturally flavored with small amounts of fruit juice and may contain carbs. Check the label carefully, since extra carbs can soon add up.

SUMMARY

Unsweetened coffee, tea, and sparkling water are good beverages to drink while doing keto.

Is keto right for you?

The keto diet, which is low in carbs and rich in fat, is still very popular, and many individuals appreciate the diet and the effects it brings. It may, however, not be the best fit for everyone.

Keto is a rather restrictive diet when compared to other diets, which might be stressful for some people.

Furthermore, the keto diet may induce adverse effects, particularly when first starting off. Some possible side effects are:

• dizziness
• fatigue
• digestive changes
• increased cholesterol levels

If keto isn’t a good fit, you may want to try other healthy eating patterns.

The bottom line

Weight loss, blood sugar control, and other health goals may be aided by the keto diet. Its low-carb, high-fat approach, on the other hand, may appear unduly restrictive at first.

This eating pattern, however, allows you to eat a wide variety of healthful, pleasant, and flexible foods while staying below your daily carb limit.

It's best to eat a wide variety of these foods to get all of the keto diet's health benefits.

Just one thing

Today, try this: It's impossible to stress the necessity of keeping track of your carb intake, especially when you're first starting out on the keto diet.

Because estimating the carb level of many items on your own can be difficult, a variety of keto apps are available to assist you in learning more about the carb content of the foods you eat most frequently.