18 TYPES OF FOOD IN THE KETO DIET

The ketogenic diet is growing in popularity because of its potential benefits for weight loss and blood sugar control.

This low-carb, high-fat diet may help treat certain cancers, Alzheimer's disease, and other health conditions. However, higher-quality research is still needed to determine the long-term safety and effectiveness of the keto diet.

This diet is difficult to follow, but it causes its followers to eat more nutritious foods.

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

1. SEAFOOD

Salmon and other fish are not only nearly carb-free, but also rich in B vitamins, potassium, and selenium.

However, the amount of carbs in shellfish varies by type. While shrimp and most crabs do not contain carbs, oysters and octopus do.

You can still eat these foods on the keto diet, but it's important to carefully monitor carbs.

Additionally, salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which have been linked to reduced insulin levels and increased insulin sensitivity in overweight or obese individuals.

Eating fish regularly has been linked to improved brain health and a reduced risk of disease.

2. US POULTRY

Poultry is considered a staple food on the keto diet.

Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also an excellent source of high-quality protein, which can help maintain muscle mass on a low-carb diet.

One small study in older women found that a high-fat meat diet led to 8% higher levels of HDL (good) cholesterol than a low-fat, high-carb diet.

If possible, it's best to choose meat from grass-fed animals because it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

3. EGGS

Eggs are an extremely healthy source of protein.

Since each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs can be an ideal choice for a keto diet.

In addition, eggs have been shown to activate hormones that increase satiety.

You should eat whole eggs instead of egg whites because most of the nutrients of eggs are found in the yolk. And it includes the antioxidants lutein and zeaxanthin, which help protect eye health.

Although egg yolks are high in cholesterol, they do not appear to increase the risk of heart disease.

4. CHEESE

There are hundreds of cheeses, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.

Just 28 grams of cheddar cheese provides 1 gram of carbs, 6 grams of protein and a generous dose of calcium.

Cheese also contains CLA, which reduces fat and improves body composition.

In addition, eating cheese regularly can help reduce the loss of muscle mass and strength caused by aging.

A 12-week study in older adults found that those who ate 7 ounces (210 grams) of ricotta per day experienced less loss of muscle mass and strength than those who didn't.

Here are some lower-carb cheeses for the keto diet.

• Blue cheese
• Brie
• Camembert
• Cheddar cheese
• Chevre
• Jack Colby
• Cream cheese
• Festival
• Goat cheese
• Havarti
• Manchego
• Mascarpone
• Mozzarella
• Munster
• Parmesan cheese
• Jack pepper
• Provolone
• Cheese string
• Swiss Cheese

5. PURE GREEK YOGURT AND CHEESE

Plain Greek yogurt and cheese are nutritious, protein-rich foods. Although they contain a small amount of carbs, you can eat them in moderation on the keto diet.

Both yogurt and cheese have been shown to help reduce cravings and promote feelings of fullness.

Either type will make for a delicious snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices for a quick keto snack.

6. CREAM

Cream consists of the fatty part of fresh milk that is separated during milk processing. These dairy products are very low in carbs and high in fat, making them ideal for the keto diet.

Like other full-fat dairy products, butter and cream are rich in CLA, which can promote fat loss.

Even so, it's best to enjoy ice cream in moderation.

Cream is a popular choice to add to coffee or to use as a substitute for small amounts when cooking.

7. VEGETABLE MILK WITHOUT SUGAR

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

Also, you should avoid oat milk, as even unsweetened oat milk contains too many carbs to be keto-friendly.

8. GREEN LEAF VEGETABLES

Green leafy vegetables are extremely low in carbs, making them a great choice for the keto diet. They are also a rich source of vitamins, minerals and antioxidants.

In particular, dark green leafy vegetables like spinach, kale and bok choy are high in vitamin K and iron.

Green vegetables add bulk to your meals without dramatically increasing the carb count. Additionally, herbs like oregano and rosemary add rich flavor with almost no carbs.

Here are some green leafy vegetables for keto:

• Lettuce: Lettuce, young spinach, arugula, escarole and frisee.
• Cooking vegetables: Kale, collard greens, kale, spinach, Swiss chard and cabbage.
• Herbs: Thyme, sage, mint, oregano, dill, parsley, coriander, basil, rosemary, and lemongrass.

9. CAPTCHA

There are several types of chili that are suitable for the keto diet.

Small hot peppers are spiced up in recipes and are ideal as an appetizer for the keto diet.

You can use larger peppers like bell peppers and poblanos in many dishes or stuff them to make flavorful low-carb main dishes.

Chili peppers are also a rich source of vitamin C. For example, one bell pepper provides 107% of the daily value (DV) for vitamin C.

10. SECRETS

In fact, zucchini is extremely popular on the keto diet.

You can grate zucchini to make a rice substitute or add to baked goods without affecting the flavor.

You can also slice thinly, then mix with olive oil, salt, and pepper to enjoy as a cold salad.

11. HIGH-FAT VEGETABLES

Olives are unique among vegetables because of their relatively high fat content. They also contain fiber and are low in net carbs.

Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and can protect your cells from damage.

12. OTHER NON-START VEGETABLES

Some non-starchy vegetables are low in calories and carbs but packed with nutrients and antioxidants.

Furthermore, low-carb vegetables are a great substitute for high-carb foods.

For example, you can easily turn low-carb cauliflower into cauliflower rice or cauliflower puree.

Here are some other examples of keto-friendly vegetables:

• Asparagus
• Broccoli
• Cabbage
• Cauliflower
• Mushroom
• Cucumber
• Green bean
• Eggplant
• Tomato
• Spaghetti squash
• Cassava root
• Radish
• Brussels cabbage
• Celery
• Okra

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

• Potatoes and sweet potatoes
• Onions (in bulk)
• Certain types of winter squash, such as acorn squash and butternut squash
• Corn
• Radish

13. NUTS AND SEEDS

Nuts are very healthy, high in fat and low in carbs.

Eating nuts regularly can reduce your risk of heart disease, some cancers, depression, and other chronic diseases.

What's more, nuts are high in fiber, which can help you feel full and reduce calorie intake naturally.

While most nuts are low in net carbs, the amount varies widely by type:

• Almonds
• Macadamia nuts
• Pecan
• Walnuts
• Chia seeds
• Linseed

14. GOLDEN RESULTS

Most fruits are too high in carbs to be eaten on the keto diet, but berries are an exception.

Berries, especially raspberries and strawberries, are low in carbs and high in fiber. Although raspberries and blueberries are lower in carbs than some other fruits, they may not be suitable for a strict keto diet.

These tiny fruits are packed with antioxidants that can reduce inflammation and help protect against disease.

15. SHIRATAKI NOODLES

Shirataki noodles are a great addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving because they are mostly water.

These noodles are made from a viscous fiber called glucomannan, which has many health benefits.

Viscous fiber forms a gel that slows the movement of food through your digestive tract. This can help reduce hunger and blood sugar spikes, it can also aid weight loss and control diabetes.

Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine. You can substitute them for regular noodles in most recipes.

16. BLACK CHOCOLATE AND CACAO POWDER

Dark chocolate and cocoa are excellent sources of antioxidants.

Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy.

It's a bit surprising that you can eat chocolate in your diet. However, it's important to choose dark chocolate that contains at least 70% cocoa solids and eat it in moderation.

17. OIL

Olive oil offers impressive benefits for your heart.

It is high in oleic acid, a monounsaturated fat that has been shown to reduce the risk of heart disease.

In addition, extra virgin olive oil is high in polyphenol antioxidants - plant compounds that help protect heart health, furthermore it reduces inflammation and improves artery function.

Because olive oil is not as stable at high temperatures as saturated fat, it's best to use it for low-heat cooking or to add to dishes once it's cooked.

Other great vegetable oils to try while on a keto diet are coconut oil and avocado oil.

18. COFFEE AND TEA WITHOUT SUGAR

Coffee and tea are healthy drinks and especially they do not contain carbs.

They contain caffeine, which increases your metabolism and can help improve your physical performance, alertness, and mood.

Furthermore, coffee and tea drinkers have been shown to significantly reduce their risk of diabetes.