The ketogenic diet has surged in popularity as a dietary approach focused on high-fat, moderate-protein, and very low-carbohydrate intake. In essence, it flips the body’s primary fuel source from carbohydrates to fats. Typically, our bodies rely on carbohydrates for energy, but a strict ketogenic diet drastically reduces carbohydrate consumption to just 5% to 10% of daily calories. This significant reduction triggers a metabolic shift known as ketosis.
During ketosis, when carbohydrate availability is limited, the body starts breaking down stored fat into molecules called ketones. These ketones become the body’s alternative fuel, providing energy in the absence of readily available blood sugar from carbohydrates. Once ketosis is achieved, most cells will utilize ketones for energy until carbohydrate intake increases again.
Historically, the ketogenic diet was primarily used in clinical settings to manage seizures in children with epilepsy. However, its potential benefits are now being explored for a wider range of conditions. According to Emily Stone, M.S., RD, founder of Eat to Enjoy, “There is significant interest in the diet’s effectiveness for neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol, and cardiovascular disease.” Many individuals also adopt the keto diet to achieve weight loss.
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Alexandra Shytsman
Navigating the ketogenic diet can be challenging, especially when determining which foods are appropriate. While the core principle is low-carb, high-fat, and moderate-protein, understanding the specifics of food choices is crucial for success. This guide will clarify the Best Keto Foods to incorporate, which to limit, and those to enjoy in moderation when following a ketogenic lifestyle.
Does a Healthy Keto Diet Plan Even Exist?
Embracing the Best Foods on Your Keto Journey
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To thrive on a ketogenic diet, focusing on nutrient-rich, low-carb options is key. Here’s an expanded list of excellent food choices to include in your keto meal plan:
- Fish and Seafood
- Low-Carb Vegetables
- Cheese
- Avocados
- Poultry
- Eggs
- Nuts, Seeds, and Healthy Oils
- Plain Greek Yogurt and Cottage Cheese
- Berries
- Unsweetened Coffee and Tea
- Dark Chocolate and Cocoa Powder
Fish and Seafood: Keto-Friendly Protein Powerhouses
Fish and seafood are nutritional powerhouses, naturally low in carbohydrates and packed with protein, essential B vitamins, potassium, and selenium. Fatty fish varieties like salmon, sardines, mackerel, and albacore tuna are particularly beneficial due to their high omega-3 fatty acid content. Omega-3s have been shown to improve hemoglobin A1c levels, a key marker for long-term blood sugar control. Regular consumption of fish is also linked to a reduced risk of chronic diseases and improved mental well-being. Aim for at least two 3-ounce servings of fatty fish each week to maximize these health benefits.
Low-Carb Vegetables: Nutrient-Rich and Fiber-Filled
Non-starchy vegetables are foundational to a healthy keto diet. They are remarkably low in calories and carbohydrates while being rich in essential nutrients like vitamin C and various minerals. Furthermore, they are excellent sources of antioxidants, compounds that protect your cells from damage caused by free radicals. Focus on non-starchy vegetables containing less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting fiber from total carbohydrates, a crucial distinction for keto dieters. Excellent choices include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach. These vegetables provide bulk, fiber, and vital micronutrients without significantly impacting your carbohydrate limit.
Cheese: A Keto Staple for Flavor and Fat
Cheese is perfectly suited for the ketogenic diet, boasting zero carbohydrates and a high fat content. It’s also a good source of protein and calcium. However, it’s worth noting the saturated fat content in some cheeses. For instance, a 1-ounce slice of cheddar cheese contains approximately 5 grams of saturated fat. The American Heart Association recommends limiting saturated fat intake to reduce heart disease risk, so moderation and variety are key. Explore different types of cheese to add flavor and texture to your keto meals while being mindful of overall saturated fat consumption.
Read more: 5 Reasons Cheese Is Good for Your Health
Plain Greek Yogurt and Cottage Cheese: Protein and Calcium Sources
Plain Greek yogurt and cottage cheese are valuable additions to a keto diet, offering high protein and calcium content. A 7-ounce serving of plain Greek yogurt provides around 8 grams of carbohydrates and 20 grams of protein. Eight ounces of cottage cheese contains just over 6 grams of carbohydrates with an impressive 28 grams of protein. Increasing protein intake can help regulate appetite hormones, promoting feelings of fullness and satiety. Opting for full-fat versions of yogurt and cottage cheese aligns well with the ketogenic diet’s emphasis on fat intake and can further enhance satiety.
Avocados: Heart-Healthy Fats and Potassium
Avocados are a fantastic source of heart-healthy fats, particularly monounsaturated fats, and are rich in potassium, a mineral often lacking in American diets. Half of a medium avocado provides approximately 6 grams of total carbohydrates, with 4.5 grams being fiber, resulting in very low net carbs. It also delivers about 360 milligrams of potassium, roughly 8% of your daily requirement. Replacing animal fats with plant-based fats like those found in avocados can contribute to reducing the risk of cardiovascular disease and type 2 diabetes. Avocados offer a creamy texture and mild flavor, making them versatile for various keto recipes.
Meat and Poultry: Lean Protein Essentials
Meat is a cornerstone of the ketogenic diet, providing a readily available source of lean protein. Fresh meat and poultry are naturally carbohydrate-free and rich in B vitamins and essential minerals such as potassium, selenium, and zinc. While processed meats like bacon and sausage are technically allowed on keto, they should be consumed in moderation. These processed options are less heart-healthy and may increase the risk of certain cancers. Prioritize leaner choices like chicken, fish, and beef, and limit processed meat intake for optimal health benefits on keto.
Eggs: Versatile and Nutrient-Dense
Eggs are nutritional powerhouses, packed with protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. Eggs are known to promote feelings of fullness, aiding in appetite control. They also contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Eggs are incredibly versatile and can be prepared in countless keto-friendly ways, from scrambled to boiled to omelets.
Nuts, Seeds, and Healthy Oils: Fat-Rich and Fiber-Packed
Nuts and seeds are excellent sources of healthy polyunsaturated and monounsaturated fats, fiber, and protein. They are also very low in net carbs, making them ideal keto snacks and additions to meals. Olive oil and coconut oil are highly recommended oils for the keto diet. Olive oil is rich in oleic acid, associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can enhance ketone production. MCTs may also boost metabolic rate and promote weight loss, particularly belly fat reduction. Portion control is essential when consuming nuts, seeds, and oils due to their calorie density.
Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):
- Almonds: 3 g net carbs (6 g total carbs)
- Brazil nuts: 1 g net carbs (3 g total carbs)
- Cashews: 8 g net carbs (9 g total carbs)
- Macadamia nuts: 2 g net carbs (4 g total carbs)
- Pecans: 1 g net carbs (4 g total carbs)
- Pistachios: 5 g net carbs (8 g total carbs)
- Walnuts: 2 g net carbs (4 g total carbs)
- Chia seeds: 2 g net carbs (12 g total carbs)
- Flaxseeds: 0 g net carbs (8 g total carbs)
- Pumpkin seeds: 1 g net carbs (3 g total carbs)
- Sesame seeds: 3 g net carbs (7 g total carbs)
Berries: Antioxidant-Rich Fruits in Moderation
Berries are nutritional gems, packed with antioxidants that combat inflammation and protect against disease. They are lower in carbohydrates and higher in fiber compared to many other fruits, making them a more keto-friendly fruit option.
Carb counts for 1/2 cup of some berries:
- Blackberries: 3 g net carbs (7 g total carbs)
- Blueberries: 9 g net carbs (11 g total carbs)
- Raspberries: 3 g net carbs (7 g total carbs)
- Strawberries: 3 g net carbs (6 g total carbs)
Enjoy berries in moderation to satisfy sweet cravings while staying within your daily carbohydrate limit.
Unsweetened Coffee and Tea: Zero-Carb Beverage Choices
Plain coffee and tea are excellent beverage choices on the keto diet, containing zero grams of carbohydrates, fat, or protein. Beyond being keto-compliant, coffee and tea offer additional health benefits. Consuming 2-3 cups of coffee daily has been linked to a reduced risk of cardiovascular disease. Tea, particularly, is rich in antioxidants, contains less caffeine than coffee, and offers numerous health-promoting properties that may protect against cancer, prevent high blood pressure and blood sugar spikes, and enhance cognitive function.
Dark Chocolate and Cocoa Powder: Indulgent Keto Treats
Dark chocolate and cocoa powder can be enjoyed on a keto diet in moderation. It’s essential to check labels, as carbohydrate content varies depending on the type and portion size. Cocoa is often referred to as a “superfood” due to its high antioxidant content. Dark chocolate, specifically, contains flavanols, which may contribute to heart health by lowering blood pressure and promoting healthy arteries. Opt for dark chocolate with a high cocoa percentage (70% or greater) and use unsweetened cocoa powder to minimize carbohydrate intake while enjoying these flavorful treats.
Foods to Approach with Caution on Keto
While the keto diet focuses on inclusion, some otherwise healthy foods need to be limited due to their higher carbohydrate content:
- Grains
- Starchy Vegetables and High-Sugar Fruits
- Sweetened Yogurt
- Juices
- Honey, Syrup, or Sugar in Any Form
- Chips and Crackers
- Baked Goods including Gluten-Free Baked Goods
It’s important to remember that no single food is strictly “off-limits” on keto. Success hinges on managing total daily carbohydrate intake, typically aiming for under 20 to 40 grams of net carbs. Dietitians Stone and Laura Dority, RDN, LDN, with the Keto Hope Foundation, emphasize that it’s about strategically “spending” your carb allowance. Individual carbohydrate needs for achieving ketosis can vary, ranging from 10 to 60 grams per day. This range refers to net carbohydrates (total carbs minus fiber).
Dority further explains, “Individuals who are physically active may be able to consume more carbohydrates (closer to the 40-gram level) compared to those with a more sedentary lifestyle.” Understanding your activity level and individual response is key to personalizing your keto carbohydrate intake.
High-Carb Foods Typically Limited on a Keto Diet
Grains: High in Carbohydrates
Grains like cereal, crackers, rice, pasta, bread, and beer are generally high in carbohydrates and should be significantly limited or avoided on a keto diet. Even healthier whole-wheat pasta and bean-based pasta are carbohydrate-dense. Consider low-carb alternatives like spiralized vegetables or shirataki noodles. Sugary breakfast cereals and even whole-grain cereals are also high in carbohydrates and should be restricted. “A single slice of bread averages around 11 grams of carbs, which could technically fit into a keto diet, but it consumes a significant portion of your daily carb allowance,” notes Dority. “For the same amount of carbs, you could enjoy a much larger serving of vegetables.”
While beer is high in carbohydrates, dry wine and spirits are lower-carb alcoholic beverage options that can be consumed in moderation on a keto diet. However, alcohol intake should generally be minimal.
Starchy Vegetables and High-Sugar Fruits: Higher Carb Counts
Starchy vegetables and high-sugar fruits contain more digestible carbohydrates relative to fiber and should be limited on a ketogenic diet. Starchy vegetables include corn, potatoes, sweet potatoes, and beets. High-sugar fruits, such as bananas, raisins, dates, mangoes, and pears, also need to be restricted due to their rapid blood sugar impact and higher carbohydrate content compared to berries.
Carb counts for high-sugar fruits:
- Banana (1 medium): 24 g net carbs (27 g total carbs)
- Raisins (1 oz./28 g): 21 g net carbs (22 g total carbs)
- Dates (2 large): 32 g net carbs (36 g total carbs)
- Mango (1 cup): 22 g net carbs (25 g total carbs)
- Pear (1 medium): 21 g net carbs (27 g total carbs)
Carb counts for starchy vegetables:
- Corn (1 cup): 32 g net carbs (36 g total carbs)
- Potato (1 medium): 33 g net carbs (37 g total carbs)
- Sweet potato (1 medium): 20 g net carbs (24 g total carbs)
- Beets (1 cup, cooked): 14 g net carbs (17 g total carbs)
Sweetened Yogurts: Added Sugars Increase Carbs
Opt for plain yogurt to avoid added sugars, which contribute significantly to carbohydrate content. Greek yogurt is a better choice than regular yogurt as it’s naturally higher in protein and lower in carbohydrates. Always choose unsweetened varieties and add your own keto-friendly sweeteners if desired.
Fruit Drinks and Juices: Concentrated Carbohydrate Sources
Fruit drinks, even 100% fruit juice, are high in rapidly digested carbohydrates that can cause blood sugar spikes. Water is the ideal hydrating beverage on a keto diet.
Honey, Syrup, and Sugar in Any Form: Pure Carbohydrates
Limit or avoid sugar, honey, maple syrup, and other forms of added sugars, as they are concentrated sources of carbohydrates with minimal nutritional value.
Chips and Crackers: Processed and High-Carb Snacks
Minimize consumption of chips, crackers, and other processed, grain-based snack foods. These are typically high in carbohydrates and low in fiber, making them less suitable for a keto diet.
Gluten-Free Baked Goods: Not Necessarily Low-Carb
Be aware that gluten-free does not automatically mean carb-free. Many gluten-free breads and muffins have carbohydrate levels comparable to traditional baked goods and are often lower in fiber. Always check nutrition labels carefully.
Foods and Drinks to Sometimes Include on Keto
While primarily focusing on the “best keto foods” and limiting high-carb options, some foods can be incorporated occasionally within your daily carbohydrate target:
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Ana Cadena
Pictured Recipe: Homemade Almond Milk
Dairy Milk: Moderate Carbohydrate Content
Dairy milk is a good source of calcium and vitamin D, and it provides potassium and B vitamins. However, one cup of milk contains about 12 grams of sugar (lactose). Consider unsweetened almond milk, coconut milk, or other low-carb milk alternatives as primary choices. Dairy milk can be included in small amounts if it fits within your daily carb limit.
Beans and Legumes: Nutrient-Rich but Carb-Dense
Beans and legumes are rich in fiber and protein and are integral to a heart-healthy diet. However, they are also relatively high in carbohydrates. They can be included in small portions on a ketogenic diet, but be mindful that they can quickly consume a significant portion of your daily carbohydrate allowance.
Potential Benefits of the Ketogenic Diet
“Solid evidence supports the ketogenic diet’s effectiveness in managing drug-resistant seizures in individuals with epilepsy,” states Dority. In the short term, many people experience weight loss on the keto diet. Dority adds, “Emerging research shows promise for conditions like autism, traumatic brain injury, brain tumors, migraines, and Alzheimer’s. There’s also research exploring ketogenic diets for type 2 diabetes, suggesting potential benefits such as reduced insulin needs, improved fasting blood sugar levels, lower A1C, and significant weight loss.” However, it’s crucial to note that more research is needed to solidify these claims, and any benefits are contingent on successfully adhering to this restrictive diet.
Potential Drawbacks of the Ketogenic Diet
“Like most highly restrictive diets, meeting all nutritional needs on keto can be challenging,” cautions Stone. “It often leads to uncomfortable side effects like constipation and the ‘keto flu.’ Furthermore, the long-term health implications are not fully understood.” Highly restrictive diets can be difficult to maintain long-term and may negatively impact one’s relationship with food. Other potential negative side effects associated with the keto diet include bad breath, hair loss, and potential disruptions to gut health.
Key Takeaways on Keto Foods
The ketogenic diet is not a one-size-fits-all approach. Consulting with a registered dietitian is highly recommended to ensure you are meeting your essential nutrient needs while maintaining ketosis safely and effectively. While research suggests potential benefits of the ketogenic diet for various conditions, it is a challenging dietary pattern for many to sustain long-term. Moreover, the long-term effects on overall health require further investigation. It’s also important to remember that a balanced dietary approach that includes nutritious foods from all food groups, like whole grains, legumes, fruits, and a variety of vegetables, is generally recommended for overall health and well-being by organizations like EatingWell. If you decide to pursue a keto diet, working with a Registered Dietitian Nutritionist (RDN) is crucial to develop a personalized and sustainable plan that aligns with your individual health needs and goals.
