What do Halle Berry, Lebron James, Kim Kardashian and Tim Tebow have in common? Well, aside from their seven-figure follower numbers, they’ve all jumped on the keto diet band at one time or another.
The high-fat, low-carbohydrate diet rose to fame for its fat-burning effects, although it was initially developed and used clinically in the treatment of epilepsy. Keto is not for everyone, and you should consult your doctor or nutritionist before diving headlong into this eating plan.
Once everything is clear, prioritize the most nutritious foods to avoid making the classic mistakes of the keto diet. Keep these essential healthy foods in mind the next time you go to the supermarket.
13 low carb foods
Avocado
Avocado is a staple of the keto diet, and given the nutrients in this fruit (yes, avocado is a fruit), it’s not surprising. Avocados are high in healthy and unsaturated fats, which can help lower LDL cholesterol by replacing saturated fats, according to Harvard Health Publishing.
This fruit is also rich in fiber, a crucial nutrient that can help reduce the risk of heart disease and diabetes. Fiber will also keep your digestion regular, which is a problem that many people face when following the keto diet.
Carbohydrate count of avocado, according to the USDA:
- Total carbohydrates per serving: 2.4 grams
- Net carbs per serving: 0.5 grams
Although the term “net carbs” has not been officially defined by a major nutrition organization, it is generally used to refer to the carbohydrates your body actually digests. To calculate the net carbohydrates, take the total carbohydrates in a given food and subtract the fiber and any poly alcohol .
Salmon
Salmon is an excellent source of protein and unsaturated fats, which can help you feel full. An 85 gram serving of salmon provides approximately 17 grams of protein, with approximately 3.4 grams of fat.
This fish is also rich in Omega-3 fatty acids. These fats (which are also found in nuts) are beneficial for brain and eye health, however, most Spaniards do not get enough. Omega-3s can also help ease inflammation.
Carbohydrate count of salmon, according to the USDA:
- Total carbohydrates per serving: 0 grams
- Net carbs per serving: 0 grams
Albacore, bluefin, herring, mackerel, and sardines are a few other seafood options you can incorporate into a healthy keto diet. In some cases, these options are also more affordable than raw salmon.
Grass-fed beef
In moderation, red meat is totally fine on a nutritious keto diet. The meat is high in protein and you can add some variety to your weekly menu. But whenever possible, choose grass-fed cuts. This type of meat is usually higher in Omega-3 fatty acids and antioxidants such as vitamin E.
Grass-fed meat carbohydrate counts:
- Total carbohydrates per serving: 0 grams
- Net carbs per serving: 0 grams
If you prefer thinner protein options (or can’t find grass-fed beef in the grocery store), consider chicken or turkey. Poultry is high in protein but low in calories because it contains less fat.
Eggs
Ketogenic diet or not, eggs are an excellent way to start the morning with a nutritional contribution. Although they contain cholesterol, taking one egg a day is safe, including the yolk, for almost everyone.
At less than 100 calories each, eggs are a great source of fat and protein. They are also rich in choline, a nutrient that helps your body digest fat and keeps the nervous system working properly.
Egg carbohydrate count:
- Total carbohydrates per serving: 0.4 grams
- Net carbs per serving: 0 grams
Whole milk Feta cheese
If you’re on a keto diet, there’s no reason to go for low-fat cheese options. Instead, opt for a whole-milk feta cheese. Feta cheese is generally low in calories, at only around 75 by 28 grams, and is packed with nutrients like calcium and vitamin B12.
Although it doesn’t get as much attention as vitamins C or D, your body needs vitamin B12 for the formation of red blood cells. This vitamin is also important for healthy brain function.
Feta Carbohydrate Counts:
- Total carbohydrates per serving: 1.1 grams
- Net carbs per serving: 1.1 grams
If you’re not a fan of feta cheese, high-fat Swiss or gouda cheese are also good sources of vitamin B12 and low in carbohydrates.
Whole yogurt
Like cheese, yogurt made with whole milk is a great source of protein and fat, plus it’s a convenient snack. Because it is fermented, yogurt is also a great source of probiotics. Probiotics are good bacteria for you that support your gut microbiome, keeping your digestion healthy and can even affect your mood.
Yogurt Carbohydrate Count:
- Total carbs per serving: 11.4 grams
- Net carbs per serving: 11.4 grams
Butter
Butter is a standard keto food and can fit into a healthy keto diet, especially baked goods, but you’ll need to eat it in moderation, as it contains saturated fat.
As with beef, consider choosing grass-fed or organic butter when possible. Organic and grass-fed varieties generally contain a higher proportion of healthy and unsaturated fats, according to an April 2017 study published in Foods. In addition, organic butter can also be richer in Omega-3 fatty acids.
You can also try ghee , which is a stable clarified butter and is lactose free. Like butter, you’ll want to use ghee in moderation, as it’s high in calories and contains some saturated fat.
Butter Carbohydrate Count:
- Total carbohydrates per serving: 0 grams
- Net carbs per serving: 0 grams
Coconut oil
This oil is used in many keto recipes as a way to increase the fat content of your meals. If you’re new to the keto diet, you probably want to have a jar of coconut oil in your pantry.
But don’t overload every meal with this staple food. Although these fats are fine in moderation, coconut oil contains saturated fats, which according to various studies can lead to heart disease.
Coconut oil carbohydrate count:
- Total carbohydrates per serving: 0 grams
- Net carbs per serving: 0 grams
Pecan nuts
With less than 4 grams of total carbohydrates and approximately 20 grams of fat per serving, walnuts are definitely a keto friendly food.
Pecans are also a good source of zinc, providing about 12 percent of the recommended daily allowance. Zinc supports your immune system and can even shorten the duration of a cold.
Pecan Carbohydrate Counts:
- Total carbs per serving: 3.9 grams
- Net carbs per serving: 1.2 grams
Almonds and dried fruits contain only 6 and 4 grams of carbohydrates per 28 grams, respectively. You can even combine all three to make your own mix.
Pinions
Along with walnuts, the seeds are another low-carb, high-fat snack that fits perfectly on the keto diet healthy food list. Pine nuts are actually seeds, despite the name, they have only about 5 grams of carbohydrates and 17 grams of fat per ounce.
A 28 gram serving will also provide about 16 percent of the magnesium you need. Magnesium supports healthy muscle and nerve function, and it also helps your body properly process protein.
Pine nut carbohydrate count:
- Total carbohydrates per serving: 5.5 grams
- Net carbs per serving: 2.5 grams
If you can’t find pine nuts at your local supermarket, you can also try chia or flaxseed, which is rich in fiber and unsaturated fats.
Kale
Although the ketogenic diet is fat-dominant, you shouldn’t neglect non-starchy leafy vegetables. Leafy green vegetables are not only low in carbohydrates, but provide many essential nutrients that promote brain function and heart health.
It is definitely worth adding Kale to your shopping cart when you are searching for the healthiest keto foods. Kale is particularly high in vitamin K, which promotes healthy blood flow throughout the body.
Kale Carbohydrate Count:
- Total carbohydrates per serving: 0.7 grams
- Net carbs per serving: 0 grams
Buying a variety of green leafy vegetables is never a bad idea, especially considering that they are all low in carbohydrates. Toss your kale salads with a little spinach, arugula, or romaine lettuce.
Brussels sprouts
Brussels sprouts are another low carb vegetarian option for people on a ketogenic diet. Brussels sprouts are a great way to incorporate some vitamin C into your diet, providing about 83 percent of the recommended daily value in a cup.
We always hear that vitamin C can support healthy immune function. But it also helps your body restore other antioxidants. And with fewer carbs than vitamin C-packed fruits, this is a more keto-friendly way to get a dose of this important antioxidant.
Carbohydrate count of Brussels sprouts:
- Total carbohydrates per serving: 7.9 grams
- Net carbs per serving: 4.6 grams
Add even more variety to your vegetables with cauliflower, cabbage, broccoli, and asparagus.
Blueberries
While high-carbohydrate fruits like apples, oranges, and bananas are practically out of reach for a keto diet, blueberries have a low glycemic index, meaning they are low in sugar and carbohydrates.
Blueberries are also a good source of Vitamin C and K, providing approximately 16 percent and 24 percent of the recommended daily allowances, respectively.
Cranberry Carbohydrate Count:
- Total carbohydrates per serving: 21.4 grams
- Net carbs per serving: 17.8 grams
