The ketogenic diet, popularly known as the keto diet, is a low-carb, high-fat diet regime. The reduced carb intake puts the body in a metabolic state known as ketosis, and this is one of the best diets for reducing blood sugar levels. It is also recommended for weight loss. A keto diet would limit your daily carb intake to 20 to 50 grams, but there are many nutritious foods that can be included in the daily food list to compensate for the reduced carb content through fats and other nutrients. Here are 7 healthy foods you can eat while you are on a keto diet:
Who doesn’t like cheese? It is both yummy and nutritious. There are more than a hundred types of cheese, and all of them are high in fat and low in carbs, making them a perfect addition to the keto diet list. Cheese is also loaded with calcium and protein and is high in saturated fat, but eating it does not increase the risk of heart diseases. On the contrary, some studies have proven that cheese may help in reducing the chances of developing any heart disease. In addition, adding cheese to the regular diet may also be helpful for aging as it reduces the loss of muscle mass caused due to old age.
Packed with many minerals and vitamins including potassium, avocados are vital food for people who may not be able to get enough nutrition from their regular diet. A medium-sized avocado contains 2 grams of carbs, and they are also high in fiber, helping improve the bowel movement during the keto diet. Also, consuming more potassium may help in making the transition from a regular to the keto diet smooth and easy. Avocados may also help in improving the triglycerides and cholesterol levels, making them extremely healthy.
This is one of the most keto-friendly foods. Fish like salmon are rich sources of potassium, B vitamins, selenium, and omega-3. Salmon is also low in carbs, but the carb content in seafood varies with different types of fish and shellfish. For example, most carbs and shrimp contain no carbs, whereas other shellfish do. You can include shellfish in the keto diet food list, but it is important to take note of the carb content of each fish and shellfish you add to the list.
Nuts and seeds
It has been observed that eating nuts and seeds reduces the risk of depression, heart disease, certain cancers, and other chronic diseases. It is one of the must-add foods to the keto diet list as it is low in carbs, high in fat, and is highly nutritious. It is also rich in fiber, which helps in keeping you full and also lets the body absorb fewer calories. The amount of carb content in nuts and seeds varies among the various types.
When it comes to the keto diet, most fruits are not part of the food list due to their high carb content, but berries are a great addition to the diet. Blackberries and raspberries are loaded with high-fiber content just as much as digestible carbs. In addition, these berries are high in antioxidants, which help in strengthening the immune system and reducing inflammation. Some of the berries that can be added to your keto diet food list are blackberries, raspberries, strawberries, and blueberries.
One of the healthiest and most versatile foods, eggs are high in protein and low in carbs, which makes them the best addition to the keto diet food list. They are also known to stabilize the blood sugar levels. The high nutrient content in eggs keeps you full, lowering calorie intake throughout the day. Egg yolk contains most of the egg’s nutrients, which means an entire egg should be eaten for wholesome nutrition. The high lutein, antioxidants, and zeaxanthin content in eggs help in improving and protecting the health of the eyes. Although the egg yolk is high in cholesterol, it does not harm heart health. On the contrary, eggs are known to lower bad cholesterol levels and help in reducing the risk of developing heart illnesses.
If you are looking to eat vegetables during your keto diet, it is best to opt for non-starchy vegetables. These are low in carbs and calories but are highly nutritious and contain numerous minerals and vitamin C. Vegetables are also sources of antioxidants that help in shielding the body against free radicals and keeping diseases away. In addition, vegetables like cauliflower, kale, and broccoli are known to reduce the risk of cancer and heart diseases. You can substitute low-carb vegetables for those with high carb content. For example, you can prepare “zoodles” from zucchini as a great alternative for spaghetti, or cauliflower can be a healthy substitute for mashed potato.