The ketogenic diet has gained significant popularity, but understanding What Food Is Keto can be confusing. This guide breaks down the keto diet and what foods are suitable for it.
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Typically, only about 5% to 10% of your daily energy intake comes from carbohydrates. This significant reduction in carbs forces the body into a metabolic state called ketosis, where it starts breaking down stored fat into ketone bodies for energy.
Historically, the keto diet was primarily used to manage seizures in children with epilepsy. However, Emily Stone, M.S., RD, founder of Eat to Enjoy, notes its growing interest in helping with neurological conditions, cancer, diabetes, PCOS, obesity, high cholesterol, and cardiovascular disease. Many also adopt keto for weight loss.
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Let’s explore what foods you can enjoy, limit, or consume in moderation on a ketogenic diet.
Keto-Friendly Foods: Your Go-To Options
When considering what food is keto, these are your primary choices:
Fish and Seafood
Fish is an excellent source of B vitamins, potassium, selenium, and high-quality protein, all while being carb-free. Fatty fish like salmon, sardines, mackerel, and albacore tuna are rich in omega-3 fatty acids, which can improve blood sugar levels and are linked to a reduced risk of chronic diseases and improved mental health. Aim for at least two 3-ounce servings of fatty fish per week.
Low-Carb Vegetables
Non-starchy vegetables are low in calories and carbs but packed with nutrients like vitamin C and various minerals. They also contain antioxidants that protect against cell damage. Focus on vegetables with less than 8 grams of net carbs per cup (net carbs = total carbs minus fiber). Great choices include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
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Cheese
Cheese fits perfectly into a ketogenic diet due to its zero-carb and high-fat content. It’s also a good source of protein and calcium. While some cheeses are high in saturated fat, remember that not all saturated fats are created equal, and some may even benefit heart health. Consume cheese in moderation as part of a balanced keto diet.
Plain Greek Yogurt and Cottage Cheese
Yogurt and cottage cheese are high in protein and calcium. Plain Greek yogurt offers about 8g of carbs and 20g of protein per 7 ounces, while 8 ounces of cottage cheese provides just over 6g of carbs with 28g of protein. The high protein content can help reduce appetite. Opting for full-fat versions aligns well with the ketogenic diet. Additionally, these dairy products contribute beneficial bacteria to your gut.
Avocados
Avocados provide heart-healthy fats, particularly monounsaturated fats, and are rich in potassium. Half a medium avocado contains about 6g of total carbs, 4.5g of which are fiber, and approximately 360mg of potassium. Replacing animal fats with plant-based fats like those in avocados can help lower the risk of cardiovascular disease and type 2 diabetes.
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Meat and Poultry
Meat is a lean protein source and a keto diet staple. Fresh meat and poultry are carb-free and rich in B vitamins and minerals like potassium, selenium, and zinc. Although processed meats like bacon and sausage are keto-compatible, prioritize chicken, fish, and beef for better heart health.
Eggs
Eggs are packed with protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbs and over 12g of protein, promoting fullness and providing antioxidants like lutein and zeaxanthin for eye health.
Nuts, Seeds, and Healthy Oils
Nuts and seeds are full of healthy fats, fiber, and protein, with very few net carbs. Olive oil and coconut oil are excellent choices for the keto diet. Olive oil, high in oleic acid, is associated with a lower risk of heart disease. Coconut oil, rich in saturated fat and medium-chain triglycerides (MCTs), can boost ketone production, potentially increasing metabolic rate and promoting weight loss. Remember to measure portion sizes.
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Net Carb Counts for 1 oz. (28 g) of Nuts and Seeds:
- Almonds: 3g net carbs
- Brazil nuts: 1g net carbs
- Cashews: 8g net carbs
- Macadamia nuts: 2g net carbs
- Pecans: 1g net carbs
- Pistachios: 5g net carbs
- Walnuts: 2g net carbs
- Chia seeds: 2g net carbs
- Flaxseeds: 0g net carbs
- Pumpkin seeds: 1g net carbs
- Sesame seeds: 3g net carbs
Berries
Berries are rich in antioxidants, which reduce inflammation and protect against disease. They are also low in carbs and high in fiber.
Net Carb Counts for 1/2 Cup of Berries:
- Blackberries: 3g net carbs
- Blueberries: 9g net carbs
- Raspberries: 3g net carbs
- Strawberries: 3g net carbs
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Unsweetened Coffee and Tea
Plain coffee and tea contain zero carbs, fat, or protein, making them perfect for keto. Coffee can also lower the risk of cardiovascular disease, while tea is rich in antioxidants and may protect against various health issues.
Dark Chocolate and Cocoa Powder
Check labels carefully, as carb content varies. Cocoa is a “superfood” due to its antioxidant properties. Dark chocolate contains flavanols that may reduce heart disease risk.
Foods to Limit on Keto
Understanding what food is keto also means knowing what to limit:
- 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)
Remember, according to dietitians Stone and Laura Dority, RDN, LDN, with the Keto Hope Foundation, no foods are entirely off-limits. It’s about managing total carbohydrate intake (generally under 20-40g per day) and choosing how to “spend” your carbs wisely. Active individuals may tolerate more carbs than sedentary ones.
High-Carb Foods to Minimize
- Grains: Cereal, crackers, rice, pasta, bread, and beer are high in carbs. Consider low-carb alternatives like spiralized vegetables or shirataki noodles.
- Starchy Vegetables and High-Sugar Fruits: Limit corn, potatoes, sweet potatoes, beets, bananas, raisins, dates, mangoes, and pears.
- Sweetened Yogurts: Opt for plain yogurt to avoid added sugars.
- Fruit Drinks and Juices: These are high in fast-digesting carbs; stick to water.
- Honey, Syrup, and Sugar: Minimize all forms of added sugar.
- Chips and Crackers: Limit these processed, grain-based snacks.
- Gluten-Free Baked Goods: These can still be high in carbs and low in fiber.
Foods to Enjoy Sometimes on Keto
These foods fall between high-carb and low-carb:
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- Dairy Milk: One cup contains 12g of sugar (lactose). Choose almond, coconut, or other low-carb milk alternatives.
- Beans and Legumes: High in fiber and protein, but also high in carbs. They can be included in small amounts but may use up a significant portion of your daily carb allowance.
Pros and Cons of the Keto Diet
Pros:
- Effective for managing drug-resistant epilepsy.
- Short-term weight loss.
- Potential benefits for autism, traumatic brain injury, brain tumors, migraines, Alzheimer’s, and type 2 diabetes (more research needed).
Cons:
- Difficult to meet nutritional needs due to its restrictive nature.
- Uncomfortable side effects like constipation and “keto flu.”
- Long-term health consequences are not well-understood.
- Can negatively impact your relationship with food.
- May cause bad breath, hair loss, and damaged gut health.
The Bottom Line
Determining what food is keto requires careful consideration and planning. Keto is not a one-size-fits-all solution. Consulting with a registered dietitian is essential to ensure you meet your nutritional needs while maintaining ketosis. While there’s research suggesting potential benefits for various conditions, the diet is challenging to maintain long-term, and the long-term health effects require further study. Remember to prioritize a balanced approach to nutrition and consider the potential risks and benefits before starting the ketogenic diet.
