Healthy living is in. One particular diet is steadily getting ground as of late. It’s time we get to know ketogenic diet a bit
better.
Ketogenic diet is low in carbohydrates and high in fat.
Ketogenic diet is very effective for losing
weight, managing epilepsy and diabetes.
It is also beneficial for people with certain cancers and those
suffering from Alzheimer’s disease.
A person on a ketogenic diet typically consumes 20-50 grams
of carbohydrates in a single day.
It may
seem challenging but it has to be done. We’re on a diet right?
So this
leads us to the next question – if carbohydrates are limited, what can we eat
on a ketogenic diet?
Fortunately, there
are plenty of options to choose from.
We
may have to make adjustments on taste preference but it’s okay.
These foods are healthy and good for you in
the long run.
1.Seafood
Experts have repeatedly encouraged the consumption of fish
and other seafood.
Salmon, in particular, are rich in B vitamins, selenium and potassium and they are also carb-fre.
Salmon, in particular, are rich in B vitamins, selenium and potassium and they are also carb-fre.
Shellfish can be included on a ketogenic diet but we may
have to watch for these types and their carb count:
- Oysters: 4 grams
- Mussels: 7 grams
- Squid: 3 grams
- Clams: 5 grams
- Octopus: 4 grams
It is interesting to note that salmon, sardines, mackerel
and other fatty fish have high Omega-3 content which lowers insulin levels and
increase insulin sensitivity for those who are obese and otherwise have weight
issues.
Frequent fish consumption
lessens the risk of disease and enhance mental health.
Two servings of seafood weekly are adequate
but you can have more if you like.
2.Low Carbohydrate Veggies
“Eat your veggies” is not overrated.
They may not be as tasty as meat but they
have low calorie and carbohydrate content.
They have high content in nutrients, vitamins and minerals.
They also contain fiber which the body
doesn’t digest and absorb like other carbohydrates.
Most vegetables contain low net carbs (digestible carb count
minus the fiber).
However, “starchy”
veggies like potatoes, yams or beets could put you over the day’s carb
limit.
The net carb count for
non-starchy vegetables would range from less than 1 gram to 8 grams.
Free radicals (unstable molecules that cause cell damage)
can be addressed by the antioxidants that vegetables carry.
In addition, risk in cancer and heart disease
is decreased by regular consumption of cruciferous vegetables like cauliflower,
kale and broccoli.
3.Cheese
Cheese is an excellent example of being nutritious and
delicious at the same time.
All types of
cheese have low carbohydrates and high in fat making them highly suitable for a
ketogenic diet. In fact, 1 ounce (28
grams) of cheddar cheese gives us 1 gram of carbs, 7 grams of protein and 20%
of the RDI for calcium.
Cheese contains conjugated linoleic acid – a type of
fat that is linked to fat loss and improvements in body composition.
While cheese may be high in saturated fat, it
doesn’t seem to contribute to increase the risk of heart disease, instead, it
may even help in the protection against heart disease as some studies suggest.
In a 12-week study among older adults, it was shown that
those who consumed 7 ounces of ricotta cheese per day experienced increases in
muscle mass and strength.
This goes to
show that eating cheese regularly may help reduce the loss of muscle mass and
strength as we age.
4.Avocados
Avocados have high vitamin and mineral content including
potassium.
Potassium is an important
mineral.
In a study, people who have
high avocado consumption experienced an 11% increase in “good” LDL cholesterol
and a 22% decrease in “bad” LDL cholesterol and triglycerides.
3.5 ounces (100 grams), about half of a medium-sized avocado
contains 9 carbs.
However, 7 of these
are fiber so the net carb count is only 2 grams. These makes avocados a great help in the
transition to a ketogenic diet.
5.Meat and Poultry
On a ketogenic diet, meat and poultry are considered
staple.
The reason is that fresh meat
and poultry contain no carbs.
They are
rich in B vitamins and minerals such as selenium, potassium and zinc.
They are also an excellent source of protein
which helps preserve muscle mass during a low-carb diet.
When possible, choose grass-fed meat.
Animals that feed on grass have higher
amounts of Omega-3 fats, antioxidants and conjugated linoleic acid compared to
those animals that feed on grain.
6.Eggs
Eggs are ideal for a ketogenic lifestyle.
A large egg has less than 1 gram of
carb.
It has fewer than 6 grams of
protein.
When consumed, eggs have shown
to trigger hormones that increase the feeling of fullness.
They help to stabilize blood sugar levels
which in turn leads to lower calorie intake for up to 24 hours.
Egg yolk have high cholesterol content but they don’t raise
blood cholesterol levels in most people.
In fact, they appear to modify the shape of LDL in a way that reduces
the risk of heart disease.
Egg yolks
have lutein and zeaxanthin, antioxidants that help and promote eye health.
7.Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs). MCTs are taken up directly by the liver and
then converted into ketones or used as a source of energy.
Increasing ketone levels using coconut oil
was done to help people with disorders in the nervous system and brain
including Alzheimer’s.
If you want to lose some of the inches in your waistline,
then you may want to take 2 tablespoons of coconut oil per day.
These unique properties make the coconut oil highly suited
for a ketogenic diet.
8.Cottage Cheese and Plain Greek Yogurt
Cottage cheese and yogurt made their mark as they have
demonstrated that they can help decrease appetite and promote feelings of
fullness.
They are both high in
protein. 5 ounces (150 grams) of plain
Greek yogurt provides 5 grams of carbs and 11 grams of protein.
The same amount of cottage cheese provides 5
grams of carbs and 18 grams of protein.
Both makes tasty snacks.
They can also be combined with chopped nuts or cinnamon for a quick and
easy keto treat.
While both of them contains some carbohydrates, they are
still good choices to include in a ketogenic lifestyle.
9.Olive Oil
Your heart needs olive oil.
Why?
It has high oleic acid content
and monounsaturated fat.
These two has
been found to decrease the risk of heart disease in many studies.
It is a source of pure fat, so it does not have carbs.
This makes olive oil an ideal base for
healthy mayonnaise and salad dressings.
You may also want to use extra-virgin olive oil as it
contains high levels of phenols, an antioxidant that further promotes hearth
health by improving artery function and decreasing inflammation.
10.Nuts and Seeds
Eating nuts regularly reduces risk of heart disease and aids
in depression and other chronic diseases.
Nuts are high in fiber which makes you feel full. They are healthy, has high fat content and
low carbohydrates, making them highly suitable for a ketogenic diet.
Generally, nuts and seeds have low net carbs. However, there are some types that stand out
from the rest. Here are the carb counts
for 1 ounce (28 grams) of some nuts and seeds:
- Flaxseeds: 0 gram net carbs (8 grams total carbs)
- Macadamia nuts: 2 grams net carbs (4 grams total carbs)
- Sesame seeds: 3 grams net carbs (7 grams total carbs)
- Walnuts: 2 grams net carbs (4 grams total carbs)
- Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
- Cashews: 8 grams net carbs (9 grams total carbs)
- Pecans: 1 gram net carbs (4 grams total carbs)
- Chia seeds: 1 gram net carbs (12 grams total carbs)
- Brazil nuts: 1 gram net carbs (3 grams total carbs)
- Almonds: 3 grams net carbs (6 grams total carbs)
- Pistachios: 5 grams net carbs (8 grams total carbs)
11.Berries
Berries have low carbohydrates and high fiber content.
They contain as much fiber as digestible
carbs.
They are full of antioxidants
that have associated with reducing inflammation and protection against
diseases.
The following exhibits the carb counts of some berries:
- Raspberries: 6 grams net carbs (12 grams total carbs)
- Blackberries: 5 grams net carbs (10 grams total carbs)
- Strawberries: 6 grams net carbs (8 grams total carbs)
- Blueberries: 12 grams net carbs (14 grams total carbs)
12.Butter and Cream
Butter and cream have fats that you would want to include in
a ketogenic diet.
Both contains very
minimal amounts of carbohydrates per serving.
Similar to other fatty dairy products, they are rich in conjugated
linoleic acid – the type of acid that may promote fat loss.
Due to their high saturated fat content, butter and cream
were linked to heart disease.
According
to several studies, this isn’t the case for most people.
In fact, moderate consumption of high-fat
dairy may help in reducing the risk of a heart attack and stroke.
13.Shirataki Noodles
Shirataki noodles may not be considered as your usual type
of noodles.
They contain less than 1
gram of carbs and 5 calories per serving.
This unique property makes shirataki noodles an ideal ingredient in a
ketogenic diet.
They come in a variety
of shapes including fettucine, linguine and rice.
You can substitute them for regular noodles
in your favorite noodle recipes.
Shirataki noodles are made from a viscous fiber called
glucomannan.
They can absorb up to 50
times its weight in water.
This viscous
fiber, glucomannan, forms a gel that slows down food’s movement through our
digestive tract. This in turn decrease
hunger and blood sugar spikes.
This is
beneficial for diabetes management and for those wanting to lose some weight.
14.Olives
Olives vary in carb content mainly due to how small or big
they are.
However, their digestible carb
content is very low since half of their carbs come from fiber.
Aside from their low digestible carb content, olives possess
many health benefits.
For instance,
studies show that consuming olives help in decreasing blood pressure and
preventing bone loss.
It also has
Oleuropein, its main antioxidant.
It has
anti-inflammatory properties and protect cell damage.
These benefits make olives are an excellent
addition to your ketogenic diet.
15.Unsweetened Coffee and Tea
What makes unsweetened tea and coffee a good addition to
your ketogenic diet is that they are carb-free.
They help increase your metabolism, improve mood, alertness and physical
performance since it contains caffeine.
In addition, they help in reducing the risk of developing diabetes.
It is wise to stay away from tea lattes and
so called “light” coffee.
They are
usually made non-fat milk and have high-carb flavorings.
16.Dark Chocolate and Cocoa Powder
Unknown to many, cocoa is considered a “super” fruit.
It provides as much antioxidant activity as
any other fruit including acai berries and blueberries.
On the other hand, dark chocolate has flavanols.
Flavanols help reduct the risk of heart
disease by lowering blood pressure.
They
also keep our arteries healthy.
It may be surprising but chocolate can be a part of a
ketogenic diet.
Choose dark chocolate
that contains at least 70% cocoa solids.
If you can find one that has more, then much better.
One ounce (28 grams) of unsweetened chocolate
(100% cocoa) has 3 grams of net carbs while the same amount of dark chocolate
contains up to 10 grams of net carbs.
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