There a wide variety of foods that can be consumed on a ketogenic diet. The more varied your diet, the broader your nutrient intake, which can help prevent deficiencies. Emphasize fiber-rich low carbohydrate foods to nourish gut bacteria while staying within your ketogenic macronutrient goals. Some foods are classified as low carbohydrate foods, but still may contain more carbohydrate grams than other foods within that category. Small portions of these foods may still be able to be consumed regularly while maintaining ketosis. Fiber grams also vary depending on the food source. A higher fiber food will yield a lower net carb amount which can allow more liberal intake. The food list below includes low carbohydrate foods from a variety of sources that can help form a balanced and healthy ketogenic diet.
- Coconut (shreds, milk, cream and butter)
- Dairy: cheese, heavy cream
- Nuts: especially macadamia nuts, pecans, almonds, pinenuts and walnuts
- Oils: avocado oil, coconut oil, MCT oil, olive oil, sesame oil
- Seeds: sunflower, pumpkin, chia, flaxseed, hemp
Vegetables (nutrient-rich lower carb choices)
- Cruciferous Family: broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, watercress
- Leafy greens (the darker the better): lettuce, spinach, arugula, collard greens, mustard greens, Swiss chard, dandelions
- Peppers: jalapenos, bell peppers, serranoes
- Sprouts: from broccoli, alfalfa, onions, mustard greens, radish, beet
- Artichoke hearts
- Green beans
- Snow peas
- Yellow Squash
These vegetables are higher in carbohydrates and should be consumed moderately:
- Winter Squash
- Chicken (white and dark meat)
- Fish (sardines, salmon, herring, snapper, trout, etc.)
- Pork (bacon, ham, sausage)
- Turkey (white and dark meat)
- Protein powders (check label for carb grams)
- Seafood (shrimp, oysters, clams, mussels, crab, etc.)
For a Mediterranean-style ketogenic diet, consume more seafood, fish, eggs, and tofu over red meat and pork to consume less saturated fat and more omega-3 fats.
Written by: Natalie Butler, RDN, LD.
Published: July 12, 2019
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1. What is Keto? | 2. Keto Health Benefits | 3. Keto Health Risks | 4. Keto Nutritional Macro Calculations | 5. Foods to Eat on Keto | 6. Foods to Avoid on Keto | 7. Keto Supplements | 8. Free Keto Meal Plan | 9. Get Started on Keto | 10. Keto Recipe Book
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