10 Best Keto Diet Foods You Can Eat : Everything you Need to Know

Contents

What is a Keto Diet?

Burning fat increases the number of ketones in your body. This further increases the possibility of your weight loss.

In Keto Diets, the golden rule is to have meals constituting of:

• 65-70% Fat
• 25-30% Protein
• 5-10% Carbohydrates

Reducing carbs below 30g daily causes your body to shift from glucose to ketones as it’s primary energy source. Your body obtains these ketones by burning fat. This process is called Ketosis.

What is Ketosis?

Ketosis also improves insulin sensitivity in your body. This is because your body needs to produce less insulin to transport glucose.

To enter ketosis, you need to reduce your daily intake of carbohydrates to under 30g per day. Consuming any form of carbs above that limit switches your body out of ketosis. And that takes you back to burning glucose for fuel. 

Is Keto Healthy for You?

Keto requires such a massive change in the way you eat! This includes completely eliminating an entire food group from your diet. So, you might be wondering if this approach is healthy or even safe for you.

The truth is, Keto is completely safe and healthy for most people. That is, unless you have any specific medical conditions. It’s just that your body might take some time to get used to this process. Additionally, you might experience some minor initial side effects that wane with time.

The framework of a healthy Keto Diet includes high amounts of fat, a moderate amount of protein-rich food and a very small amount of carbs.

There are several food options that you can incorporate in your Keto Diet. Nevertheless, for the Keto food list for beginners, slight variation from the golden rule is acceptable. This will make your transition smoother and easier.

If you’ve been a heavy carb eater before, eliminating it entirely can be quite the challenge. However, the easiest and smartest way is to start replacing a few of your meals with the Keto diet foods you can eat. This will make your transition to go full Keto, easier and gradual.

Without further ado, let’s dive right into the list of 10 Best Keto Diet foods you can eat!

Keto Diet Food #1: Eggs

Eggs are an extremely healthy, preferred and convenient food item. Since an egg contains 1 gram of carbs and 5-6 grams of protein, it’s one of the best Keto diet foods you can eat.

Additionally, eggs can trigger hormones in your body that control appetite and keep you satiated. Eggs in the morning can be a great start to your day ahead as it helps you regulate what you eat further in the day. The yolk of an egg contains the core of its nutrients. Consuming an entire egg can also help you improve insulin sensitivity in your body. All in all, it offers many benefits at once.

Keto Diet Food #2: Meat and Poultry

Meat and poultry are amongst the best Keto diet foods you can eat as they’re full of protein and contain little to no carbs. Additionally, they offer essential minerals and Vitamin B to your body. Meat and poultry also help you preserve muscle mass.

They’re also a great source of potassium, magnesium and zinc. You can make them the main component of your Keto meal and pair up with low carb vegetables. Meat and poultry are also good sources of saturated fat. In moderation, they help your body maintain good hormonal balance. It’s best to grill, sear, broil or pan sear your poultry to make them delicious and keep the nutrients intact. 

Bonus: Meat alternatives for a Vegan Keto Diet

If you’re a vegan and have been putting off the Keto diet because of its reliance on meat and animal products; it stops now!

Yes, it is possible to follow the Keto Diet even if you’re vegan. All you have to do is make smart substitutions between meat and their corresponding vegan protein alternatives.

So here’s a list of the best vegan friendly alternatives for the protein based Keto diet foods you can eat that are safe to consume on a Keto diet:

1. Tofu: 8-15 grams of protein and 2 grams net carbs per 100 g

2. Tempeh: 18-20 grams of protein and 4 grams of net carbs per 1the 00 g

3. Natto: 18-20 g protein and 4 grams of carbs

4. Black Soybeans: 20 grams of protein and 2 grams of net carbs per 250 g (1 cup)

5. Lupini Beans: 16 grams of protein and 7.2 grams of net carbs per 100 g.

6. Sunflower Seed Butter: 14 g of protein and 4 g of net carbs per 64 g (¼ cup)

7. Almonds: 14 grams of protein and 6 grams of net carbs per 64 grams (½ cup)

8. Tahini: 10 g of protein and 8 g of net carbs per 60 g (¼ cup)

Apart from these alternatives, you can add other food items as well. All you have to do is check their nutrient profiles. If the item is vegan friendly, has a good amount of protein and fat, while keeping the carb content below 7-8 grams; feel free to make it a part of your diet. 

For a detailed understanding, check out the Keto Diet for Vegans: The Complete 2022 Guide.

Keto Diet Food #3: Extra Virgin Olive Oil

Extra virgin olive oil is a very healthy source of fat and is a great option for a Ketogenic diet. It contains a healthy amount of monounsaturated fats and antioxidants. Both of these are great for your body while you’re trying to lose weight with Keto.

It also contains oleic acid which can help you stay safe from insulin resistance and cardiovascular issues. Olive oil is a pure fat source and contains no carbs, making it a perfect oil choice for Keto diet foods you can eat..

Keto Diet Food #4: Butter and Cream

Fat is an essential element of the Keto Diet; and butter and cream are great sources to fulfill that for you. In fact, 1 tablespoon of butter has zero carbs and about 11 grams of fat, which makes it perfect for a Keto friendly diet. Both of these food items consist of good fats and should be included in your meals.

Butter and cream contain saturated fats. These were earlier believed to contribute to heart disease. . Several studies now show that there is no direct link of saturated fats in leading to heart problems. In fact, some studies show that high fat dairy items can help reduce risks of stroke and heart diseases.

There’s another great health benefit of consuming butter and cream. Both of these are rich in conjugated linoleic acid, which is known to help metabolism and promote weight loss. Add these to your meals to turn them into the perfect high fat snacks for Keto. Be sure to moderate the consumption of both these products and make sure that you don’t overdo them.

Keto Diet Food #5: Avocado

1/4th of an avocado usually contains 80 calories: 7g of fats, 3g of fiber, 1g of protein and 1g of net carbs. In fact, avocados are amongst the best Keto Diet Foods you can eat as it’s rich in healthy fats and low in carbs. Since you’re following a Ketogenic diet, don’t pair avocados with bread or chips. These items are high carb and shouldn’t be included in your meals.

Since avocados are rich in vitamins and minerals like potassium; they make Keto transition slightly easier. They also help if you’re dealing with cholesterol and increased triglyceride levels. Avocados can also help against cardiovascular issues and lowering down LDL (bad cholesterol levels) in your body.

Moreover, the best thing about avocados is that they’re super versatile. So you can blend it in the mixer with a handful of other ingredients to get a healthy and delicious smoothie ready. And if you’re not a fan of smoothies, you can always add some avocado on top of your salad, and you’re good to go. 

Keto Diet Food #6: Cheese

Cheese is definitely the most loved Keto diet foods you can eat because it’s high in fat, low in carbs and super delicious. Even though cheese has high amounts of saturated fat; it’s not a cause of concern as mentioned earlier. A study further confirmed that consumption of cheese does not deteriorate cardiovascular health.

1/4 cup of shredded cheddar cheese contains 9g of fat, 170mg of sodium, 2g of carbs and 7g of protein. Additionally, it contains conjugated linoleic acid which helps weight loss and improves your body composition.

Regular consumption of cheese also helps reduce the loss of muscle mass from your body. Blue cheese, brie, goat cheese, feta, cream cheese, mascarpone, mozzarella, cheddar, parmesan and swiss cheese are the best low carb cheese alternatives. However, make sure that you practice moderation and don’t go overboard.

Keto Diet Food #7: Low Carb Vegetables

Vegetables are a wonderful food option when it comes to the Keto diet foods you can eat. This is because they are low carb but rich in nutrients and minerals. They are rich in fiber and help lose weight as they add minimal calories but satiate your hunger.

The net carb count in non-starchy vegetables like mushrooms and spinach is lower than 1g per cup. These vegetables also contain antioxidants that help flush out excess toxins from your body.

You can easily replace high carb foods with these low carb vegetables with slight modifications to your favorite dishes. To know more, check out our article on Low carb Vegetables and Fruits: The 10 Best Options for your Low Carb Diet.

Keto Diet Food #8: Coconut Oil

Coconut oil is one of the healthiest oil choices among the  Keto diet foods you can eat. Since a ketogenic diet requires a healthy source of fat, this is a great option. 1 tbsp of coconut oil contains 9g of fats, 55 mg of sodium and 1g of carbs.

Coconut oil contains medium-chain triglycerides (MCTs), which makes it a great choice for Keto. Your liver converts this component into ketones. It also contains lauric acid, which along with MCTs helps sustain the level of ketosis.

Since your main focus with a Keto diet is to get fitter by losing weight, coconut oil has proven to help with that. It helps deal with obesity and facilitates weight loss, especially in your belly area. You can use coconut oil as a dressing, to saute your poultry and vegetables; or as a flavoring agent.

Keto Diet Food #9: Greek Yogurt and Cottage Cheese

Greek yogurt and cottage cheese are great sources of protein, which is a crucial component in a Keto diet. Moreover, they’re a great alternative to meat and poultry, if you’re a vegetarian.

100gms of plain greek yogurt contains 9g of protein, 3.98g of carbs and 2.4g of fatty acids. Both of these Keto Diet foods are not only good sources of protein but also help you stay full for longer. It also helps maintain energy balance and body composition against dietary changes.

You can use both of these items in a variety of meal options. You can add greek yogurt in your smoothies or make a keto friendly dessert with it. Cottage cheese is also a great meal component, you can sautée or grill it for a quick and healthy meal. 

Keto Diet Food #10: Nuts

Nuts are a great source of high fats and low carbohydrates, and a good addition to the list of best Keto diet foods you can eat. They help with weight loss, and reduce the risk of cardiovascular health issues.

Like vegetables, nuts also have similar qualities for your body. Being
rich in fiber, they help you stay fuller for long without adding too many calories. 

You can also opt for Nut Butters like Peanut, Almond and Cashew Butter as snacking options in the list of Keto diet foods you can eat. 

The basics of a Keto diet state that you must avoid foods that are high carb and low fat.

Let’s take a closer look at the foods in your diet that need replacement with keto-friendly options. Following are the foods you must avoid from the list of keto diet foods you can eat:

Bread and Grains

Bread and other baked goods are not ideal food choices for a Ketogenic diet. That’s because bread is very high in carbs. 1 slice of white bread contains 14 g of carbs, and a 10 inch tortilla contains 36 g of carbs, out of which only 2 g is fiber.

Apart from bread, baked items made from wheat and flour such as cookies, cakes, and crackers should be avoided. Grains like rice, wheat and oats must be avoided as well. This might be difficult to execute since bread and grains are a staple for most of us. But don’t worry, there are many healthy and tasty alternatives, which you’ll get to know about in Chapter 4.

Sugary Products

You need to exclude sugar from your diet completely, be it in the refined or natural form. Maple syrup, which is a common add-on to breakfast, contains 13 g of carbs per tablespoon! 1 tablespoon of honey and white refined sugar consists of 17 g and 12.6 g of sugar respectively. Moreover, these products don’t fulfill any real nutritional purpose for you. They are just a bunch of empty calories.

Sugar is the simplest form of carbohydrates. When you’re on Keto, you need to avoid sugar completely from your meals as well as your beverages.

While there are several other natural sweeteners, most of them are loaded with carbs. You need to avoid them to ensure you stick to your Keto Diet Plan.

Sweeteners to avoid on Keto Diet

Here’s a list of sweeteners you should avoid:

• Honey - Honey has some nutritional benefits and is healthier than normal sugar. But, it’s still high in carbs and isn’t suitable for a Keto diet.
• Coconut Sugar - Coconut sugar, unlike coconut oil and butter, is not the best option for a keto diet. It has a high amount of fructose and thus causes a rise in your blood sugar levels
• Maple Syrup - It’s quite rich in micronutrients but still has too many carbs to be a part of your Keto Diet.
• Agave Nectar - It's 85% fructose and can increase insulin resistance. Additionally, it can also lead to metabolic syndrome.
• Dates - Dates are often used as a natural sweetener. While it provides some fibre and nutrients, it also carries a lot of carbs with it.
• Maltodextrin - Maltodextrin is a highly processed form of carb that functions almost like pure sugar. It’s found in starchy plants like corn, rice or wheat. It’s also commonly used in some nutritional supplements. 

Pasta

Pasta is yet another product made from refined flour. It’s high in carbs and you should avoid it on a Keto diet. 1 cup of pasta contains 43 g of carbs, out of which only 3 g are fiber.

This might be a difficult one because who doesn’t love a comfort bowl of mac and cheese? But don’t worry, there are quite a few healthy and tasty options that can replace pasta; in the list of Keto diet foods you can eat. You’ll find a few alternatives further into the next chapter.

Starchy and Sugary Vegetables and Fruits

Alcoholic Drinks

You don’t need to cut off alcohol entirely when on Keto. But, you have to be picky with your drink choices. There are certain high carb alcoholic beverages that are high carb and not fit for Keto diet.

Beer is one such drink. 1 regular can of beer contains close to 13 g of carbs and what makes it worse is that it’s in liquid state. Liquid carbs do not control your appetite and contribute towards weight gain.

Let’s look at some other drinks apart from Beer that you have to avoid on Keto. This is because they have a high sugar and carb concentration:

Alcoholic Drinks to Avoid on Keto

Sugary Cocktails:

Sugary Cocktails like mimosas and martinis contain high sugar content. As a result of which, the overall carb content in such drinks can rise close to 30 grams or even more!

Wine Coolers:

Wine Coolers contain fruit juice which increases its carb content. In a regular glass of wine coolers, there are about 13.6 grams of carbs on an average. 

Vodka Tonic:

Tonic water contains high levels of sugar content unlike regular non sweetened soda which is just carbonated water. 1 regular glass of vodka tonic contains 15 grams of carbs. 

Rum and Coke:

Combining your favorite liquor with coke can be a disaster for the Keto diet. The most popular combination, Rum and coke contains about 15 grams of carbs in one serving, making it a big NO.

Now that you know which alcoholic drinks to avoid on a Keto Diet, let’s look at some alternatives that you can occasionally enjoy on Keto without sabotaging your weight loss journey. 

Alcoholic Drinks you can drink on a Keto Diet

Hard Liquor:

Spirits don’t contain carbs, which makes them a good fit for the Keto diet. Mixing your favourite hard liquor such as vodka, tequila, rum or whiskey with unsweetened soda water or sparkling water can give you a drink with no carb content.

Champagne:

1 oz of Champagne contains less than 1 gram of carbs on an average. This makes it a great choice if you want to enjoy a drink in line with Keto. Brut champagnes are amongst the best choices as they contain almost no sugar or carbs. You can enjoy a standard glass of Korbel without worrying about your carb intake for the day.

Dry Red Wine:

Cabernet Sauvignon, Pinot Noir and Merlot are some great alternatives to sweet red wines. These contain lower carb contents and you can sip on these drinks without any guilt. 1 glass of Cabernet Sauvignon contains 3.8 grams of carbs.

Light Beer:

Regular beer is a big NO when you’re on Keto! But, there are certain light varieties of Beer that are Keto friendly. 12 ounces of light beer contains only 3 grams of carbs, which won’t cause much damage to your Keto diet. So if you’re a beer lover, all you have to do is ask for a lighter version and check its carb content.

Dry White Wine:

If you want to have wine with a Keto Diet, some of the best low carb options include Sauvignon Blanc, Italian Pinot Grigio and Pinot Blanc. These varieties contain less than 1 g of carbs each per oz. The per serving carb intake adds up to less than 3 grams, which makes it a good alternative with Keto.

Now you know exactly what kinds of alcoholic drinks you must avoid on Keto as well as those you can consume. This will help you save your progress with Keto from taking a backseat.

However, you have to be very cautious about the quantity you consume. The alternatives listed above contain fewer carbs. But they contain a lot of empty calories. This means that you’re adding calories to your body, but not any nutrients which can lead to several complications.

Overconsumption of alcohol without moderation can take your body towards Ketoacidosis. It’s a condition which leads to high levels of ketones and blood sugar in your body. It may also result in other health issues like heart diseases, liver problems and even cancer. So make sure that you keep your daily consumption to one serving per day.

Most Dairy products

While butter and cheese fit into the keto diet foods you can eat; the same cannot be said for most other dairy products. A lot of these items also contain high amounts of carbs, making them a bad choice for Keto. Here’s a list of some of the worst dairy choices while you’re on a Keto diet:

Animal Milk:

Animal milk is rich in lactose which is also known as milk sugar. It’s available in different forms including evaporated milk, ultra-filtered milk or in the raw form. The most popularly consumed animal milk options are:

Sweetened Yogurt:

A cup of nonfat sweetened yogurt contains about 47 g of carbs. These carbs prevent your body from entering Ketosis. So, you cannot include these in your Keto meal plan.

Buttermilk:

Buttermilk is low in fat and quite high in carbs, which makes it a bad choice for the Keto diet. 1 cup of buttermilk contains 12 grams of carbs on average.

Ice Cream:

This is the dairy item that you’ll probably miss the most. Regular ice cream contains 23.6 grams of carbs per serving of 100 grams. But don’t worry, you have the option to try out some Keto Ice Cream as an alternative.

Besides these, you also want to avoid ‘low-fat’ versions of butter and cream. They usually tend to contain more carbs and sugar to compensate for the low fat. Which is a terrible choice when you’re on Keto. 

Bad Fats

The ketogenic diet promotes fat consumption. But that doesn’t mean that you can eat just any kind of fat. Monounsaturated fats and polyunsaturated fats are great for a Keto diet. But it’s not such a good idea to include other types of fats in the list of Keto diet foods you can eat.

Saturated Fats vs Unsaturated Fats

The main difference between saturated fats and unsaturated fats is that while saturated fats tend to be in the solid form at room temperature, unsaturated fats are in the liquid state. 

Saturated fats are found in butter, dairy desserts, bacon, and fast food items. Unsaturated fats can be found in olives, peanuts, avocados, almonds, hazelnuts and pumpkin seeds.

You might have heard that consuming saturated fats leads to increased LDL or bad cholesterol levels in your body. This in turn, puts you at a risk of cardiovascular health issues and strokes.

In fact, saturated fats may even lead to increased ‘HDL” or good cholesterol levels in your body. 

However, the evidence is not sufficient. Thus, it’s advisable to consume more unsaturated fats in the Keto diet. They are present in the liquid form and hence, are much more easy to break down. So there’s a less chance of fat accumulation in your body. This helps get over the concerns of fats clogging your arteries as well.

Polyunsaturated Fats Vs Monounsaturated Fats

The main difference between polyunsaturated fats and monounsaturated fats is that polyunsaturated fats provide your body with essential fats like omega 3. Your body cannot produce these fats on its own. On the other hand, monounsaturated fats help lower the LDL or bad cholesterol levels in your body.

Both polyunsaturated fats and monounsaturated fats are quite good for the Keto diet. Hence, you can include regulated quantities of both these fats in your list of Keto foods to eat.

They help reduce the risk of heart diseases as well as stroke.

Walnuts, salmon, flax seeds, trout and corn oil are quite rich in polyunsaturated fats. Nuts, avocados, canola oil, olive oil and peanut butter contain good amounts of monounsaturated fats. Thus, you should include moderate levels of both types of fats in the list of Keto diet foods you can eat.

Bread Alternatives

Bread is a staple food for a lot of people around the world. However, popular breads like white bread and whole wheat bread are loaded with carbs. This makes them unsuitable for Keto. Luckily, there are some healthier Keto approved foods for you to choose from. 

Cloud Bread

Cheese Bread

Egg Loaf

You can use cauliflower as a pizza crust and add up your toppings over it for a healthy and Keto friendly dish

Tortilla Alternatives

Lettuce Leaves

Egg Wraps

Almond Flour Tortilla & Coconut Wraps

Chips Alternatives

There’s nothing better than a bowl of chips while binge-watching your favorite show. While potato chips are a big no on Keto, here are some alternative Keto diet snacks to add to your bowl and binge on. These alternatives can easily be included in the list of Keto diet foods you can eat.

Parmesan Chips

Kale Chips

Cucumber Chips

Pasta Alternatives

Who doesn’t love Pasta? Which is why it sucks that you can’t have it on the list of Keto diet foods you can eat. But there are ways to have the taste and satisfaction of Pasta while still sticking to your Keto Diet Plan. So here are the best options for you to choose from:

Zucchini Noodles

Spaghetti Squash

Cauliflower Pasta

Mashed Potato Alternatives

Mashed Potatoes are a great side dish to meats and greens. But to ensure you have the least amount of carb intake possible, you can switch it up with other options. You can use cauliflower, broccoli and turnip as healthy and tasty alternatives to potatoes.

Sugar Alternatives for Keto

Sugar is one of the biggest sources of weight gain and increased insulin resistance. Regardless of keto, you should be minimizing your intake of sugar to lead a healthy life. Fortunately, there are alternatives that can be included in the Keto diet foods you can eat.

Stevia

Stevia is a natural sweetener from the Stevia rebaudiana plant. It’s a non-nutritive sweetener, and your body doesn’t have to break it down or store it. Thus, it has zero calories. Moreover, it’s around 200-300 times sweeter than sugar. So, you need very small quantities of it for taste.

The best part is that it causes no change in insulin levels. Instead, it contributes to an improvement of your body’s insulin levels and doesn’t cause cavities either! This makes it a great option for your keto diet. You can add some sweetness to your meals without worrying about unwanted calories.

Erythritol

Erythritol is a sugar alcohol made by fermenting molasses. It’s not exactly sugar but mimics the taste of it. So, when you have it, it’ll taste quite like sugar. It hardly has any calories, around 5% of that of sugar (4g per tablespoon) and is 80% as sweet. Since the amount of calories here are much fewer, studies have shown to reduce blood sugar levels.

The only disadvantage of using Erythritol is that it doesn’t dissolve in foods. It also tends to leave a cooling mouthfeel. 

Sucralose

Sucralose is an artificial sweetener that is not digested by your body. Thus, it’s calorie-free. It’s most suitable to be used to sweeten your beverages. You should not use it for baking as it is known to produce harmful chemicals when exposed to high temperatures.

Note: There are a variety of sucralose products. One of them is Splenda which has other components like dextrose and maltodextrin. Both of these have 3 calories and 1 gram of carbs in each packet. 

Here are some must try recipes that should definitely form a part of your Keto diet menu.

So these were 5 super delicious and easy to make Keto snacks recipes. Now, you can simply make them in a couple of minutes and enjoy a healthy and tasty meal. Don’t forget to try them all.

The Keto Diet isn’t the easiest to follow. Mostly because of the many restrictions and changes as compared to a regular diet. But with the list of Keto diet foods you can eat, it’ll be a whole lot easier and tastier experience for you.