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18 Keto Friendly Foods: Foods That You Could Eat In Keto Diet

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The ketogenic diet popularly known as the keto diet is one of the most popular forms of diet plan. People follow it across the globe.

Usually, this diet is followed for its benefits in weight loss as well as blood sugar control. The Keto diet majorly focuses on low carbs and a high-fat diet to further give you results.

This diet plan is even popularly related to the management of epilepsy and other health conditions. It tends to keep a person on a very low limit of carbs.

In this article, we will discuss the food items which one can eat on a keto diet.

Food To Eat In keto Diet

18 Foods To Eat In Keto Diet

Here are some of the food items that you can consume on a keto diet-

  1. Eggs

    Eggs are one of the best sources of protein in one’s diet. This animal product tends to be low on carbs and high in protein.

    That makes it an optimal[1] choice for a keto diet. Another interesting fact about eggs is that they tend to keep one full for a longer time.

    Eggs are always best eaten whole instead of just white because ample nutrition in eggs tends to come from the yolk. With all the benefits another thing to add up is the benefit it gives to our eyes.

  2. Cheese

    Much to our surprise, Cheese is a fairly good food item to eat while on a keto diet. Considering there are many types of cheese available on the market yet many of them are fairly[2] low in carbs and high in fats.

    When it comes to fat, cheese is rich in saturated fat. If used properly, cheese can even help in strength training.

    Few cheese varieties which can be fruitful in a keto diet are Romano cheese, cottage cheese, goat cheese, feta cheese and many more.

  3. Plain Greek Yogurt And Cottage Cheese

    Plain Greek yogurt and cottage cheese both are very nutritious[3] to be consumed in a keto diet. With high protein and little carbs, one is recommended to consume both food items in moderation throughout the diet.

    The reason behind the promotion of consumption of these items is the fullness they provide to your stomach.

  4. Meat And Poultry

    Fresh meat and poultry are considered[4] the best food item in any keto diet. Both meat and poultry contain zero carbs while being rich in vitamin B.

    The presence of protein and vital minerals make meat and poultry all the more important for consumption in a keto diet which ultimately helps in muscle mass of the body.

  5. Green Leafy Vegetables

    Green leafy vegetables are the best food item for your overall health. Due to the property of being low in carbs, green leafy vegetables can be the best food item to eat in a keto diet.

    These vegetables are extremely rich in minerals, vitamins and antioxidants. With some vegetables of the same family being rich in iron and vitamin K too, green leafy vegetables are a must[5] for a keto diet.

    With these, a few herbs like oregano add bulk to your diet with no carbs at all. One can try salad greens like lettuce and frisee or cooking greens including bok choy and spinach for good results.

  6. Unsweetened Plant-Based Milk

    The most popular type of plant-based milk used in keto or any other diet is almond milk. These types of milk are better consumed without any added sugar to it for best results, especially in a keto diet.

    Plant-based milk like almond milk, coconut milk and soy milk should be considered regularly[6]. Whereas one must avoid consuming oat milk. Milk must be low in carbs so that it can safely be consumed by keto dieters.

    Also, one must not go overboard with almond milk as well. This is because overdoing anything might lead to consequences.

    You might be surprised to know that almond milk has benefits and side effects as well. Hence, you need to maintain a proper balance.

  7. Peppers

    All the varieties of pepper are safe for consumption[7] during a keto diet. Peppers technically are fruits but are categorized as vegetables in cooking due to the taste that they contain.

    Of all the peppers that add spice to the food, Jalapeno is the ideal pepper for consumption in the keto diet. Another added value of peppers is the vitamin C content they hold.

  8. High-Fat Veggies

    While avocados and olives are part of the fruit family, their taste and property are fairly high in fat. With being low on carbs, olives’ antioxidant and anti-inflammatory properties make them yet another great source for keto dieters.

  9. Nuts And Seed

    Nuts and seeds are high in good fat and low in carbs. Nuts tend to decrease the risk[8]of heart disease and many other severe medical conditions.

    Besides this, the fiber in nuts and seeds tends to keep your stomach full for longer. Some nuts and seeds you can consume in the keto diet involve almonds, walnuts and many more such nuts and seeds.

  10. Berries

    Usually, most fruits are extremely filled with carbs whereas blueberries and other related berries are extremely high in fiber. This helps in keeping your stomach full for a long time.

    Besides fiber and low carbs, berries also consist of the property of antioxidants which further helps[9] a lot in many severe health conditions.

    For this reason, they are among a few keto fruits one could consume while on a keto diet.

  11. Shirataki Noodles

    For noodles, shirataki noodles are extremely low on carbs while also keeping a low profile on calories. Shirataki noodles provide the consumer with fiber that keeps one’s stomach full and boosts satiety.

    The fiber content also helps in managing the blood sugar spikes. Besides noodles, they also come in the form of rice, linguine and fettuccine.

  12. Dark Chocolate

    Dark chocolate is a great source to fill your body with antioxidants. Dark chocolate can reduce the risk of heart diseases by lowering blood pressure.

    Even though one can not eat light chocolate on a keto diet, it is safe to consume dark chocolate. However, it is best to consume[10] dark chocolate with 70 Percent cocoa or more in it.

  13. Non-Starchy Vegetables

    Many non-starchy vegetables are low in calories and carbs but are filled with nutrients and antioxidants. On the contrary, these low-carb vegetables are a great substitute for high-carb vegetables.

    Vegetables like broccoli[11], cabbage, cauliflower[12] and many more are great sources of non-starchy vegetables.

  14. Cream And A Half and Half

    The cream is a by-product of milk processing containing the fatty portion of fresh milk. On the other hand, half and half consist of 50 percent cream and 50 percent milk.

    The common factor between both is the property of being low in carbs and high in fat.

    Cream and half and half may help with weight loss. It is suggested to rely more[6] on plant-based dietary products than animal-based dietary products.

    Cream and half and half can also be added to coffee for better benefits and taste.

  15. Seafood

    Main seafood including[13] fish and shellfish is the heart and soul of a keto diet. Fishes like salmon are almost carb-free with the richness of vitamin B, selenium and potassium.

    When it comes to seafood, carbs may vary among each other but consumption of these food items can keep you well within your range.

    Frequent fish consumption also improves the brain functionality of a person.

  16. Summer squash

    Zucchini[14] and yellow squashes count as summer squashes which are low in carbs and are a perfect food to consume in a keto diet.

    Zucchinis can also be used as a substitute for pasta or noodles. It can also be grated to consume in place of rice. Zucchini are one of the most popular food items that are eaten in a keto diet.

  17. Unsweetened Coffee And Tea

    These beverages can be an ideal choice of beverages while following a keto diet. The caffeine present in coffee and tea tends to improve metabolism[15] and physical performance, alertness and other such aspects.

    Tea and coffee, if consumed without any added sugar, also tend to decrease the risk of diabetes. It is always recommended to consume heavy coffee and tea and avoid light counterparts of them.

  18. Mushrooms

    Mushrooms have the least amount of carbohydrates and calories. With the creamy texture, they are the healthiest vegetables that make them a keto-friendly food.

    It consists of a significant amount of water, low on fat and protein, which may play an essential role in your Keto diet consumption.

    Also, mushrooms are rich in potassium, zinc, folate, etc. So adding mushrooms to your diet could help you enhance red blood cell formation.

Conclusion

To conclude, we can easily state that the keto diet is one of the most strict diet plans one can follow to get results. Another thing to be kept in mind is that the keto diet tends to reap the best result in the shortest time possible.

A myth that is followed by the keto diet is that you have to limit yourself to just a handful of food items when following[16] this diet plan.

The truth on the contrary is that there are a lot of food items, beverages, and fruits one can eat on the keto diet.

Interestingly, while following a keto diet one is also allowed to consume fast food items specifically created for the ketogenic diet like keto burgers.

The Keto diet can be an interesting and fruitful diet plan to follow if followed in a well-articulated manner. Food items like dark chocolate and watermelon keep you in touch with your sweet tooth cravings.

Whereas, Shirataki noodles can be a great substitute for junk food cravings one might have.

References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Sophie Réhault-Godbert, Nicolas Guyot, and Yves Nys. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health Nutrients. 2019 Mar; 11(3): 684.Published online 2019 Mar 22. doi: 10.3390/nu11030684
  2. Cheese, cheddar FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/328637/nutrients
  3. J Eales, I Lenoir-Wijnkoop, S King, et al. Is consuming yoghurt associated with weight management outcomes? Results from a systematic review Int J Obes (Lond). 2016 May; 40(5): 731–746. Published online 2015 Nov 3. Prepublished online 2015 Oct 7. doi: 10.1038/ijo.2015.202
  4. Hussein M Dashti, Thazhumpal C Mathew, Talib Hussein, et al. Long-term effects of a ketogenic diet in obese patients Exp Clin Cardiol. 2004 Fall; 9(3): 200–205.
  5. Kathryn Dowis and Simran Banga The Potential Health Benefits of the Ketogenic Diet: A Narrative Review Nutrients. 2021 May; 13(5): 1654.
    Published online 2021 May 13. doi: 10.3390/nu13051654
  6. Sai Kranthi Vanga and Vijaya Raghavan How well do plant based alternatives fare nutritionally compared to cow’s milk? J Food Sci Technol. 2018 Jan; 55(1): 10–20.Published online 2017 Nov 2. doi: 10.1007/s13197-017-2915-y
  7. Sharon Varghese, Peter Kubatka, Luis Rodrigo, et al. Chili pepper as a body weight-loss food Int J Food Sci Nutr. 2017 Jun;68(4):392-401. doi: 10.1080/09637486.2016.1258044. Epub 2016 Nov 29. Available from: https://pubmed.ncbi.nlm.nih.gov/27899046/
  8. Edward Bitok, Joan Sabaté Nuts and Cardiovascular Disease Prog Cardiovasc Dis. May-Jun 2018;61(1):33-37. doi: 10.1016/j.pcad.2018.05.003. Epub 2018 May 22. Available from: https://pubmed.ncbi.nlm.nih.gov/29800597/
  9. Cristian Del Bo, Daniela Martini, Marisa Porrini, et al. Berries and oxidative stress markers: an overview of human intervention studies Food Funct. 2015 Sep;6(9):2890-917. doi: 10.1039/c5fo00657k. Available from: https://pubmed.ncbi.nlm.nih.gov/26226324/
  10. Hasmiza Halib, Amin Ismail, Barakatun-Nisak Mohd Yusof, et al. Effects of Cocoa Polyphenols and Dark Chocolate on Obese Adults: A Scoping Review Nutrients. 2020 Dec; 12(12): 3695.Published online 2020 Nov 30. doi: 10.3390/nu12123695
  11. Broccoli, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  12. Cauliflower, raw FDC Published:4/1/2019 Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  13. A Ramel, J A Martinez, M Kiely, et al. Effects of weight loss and seafood consumption on inflammation parameters in young, overweight and obese European men and women during 8 weeks of energy restriction Eur J Clin Nutr. 2010 Sep;64(9):987-93. doi: 10.1038/ejcn.2010.99. Epub 2010 Jun 16. Available from: https://pubmed.ncbi.nlm.nih.gov/20551965/
  14. Damián Martínez-Valdivieso, Rafael Font, Zahira Fernández-Bedmar, et al. Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects Nutrients. 2017 Jul; 9(7): 755.Published online 2017 Jul 14. doi: 10.3390/nu9070755
  15. Ariel Lee, Woobin Lim, Seoyeon Kim, et al. Coffee Intake and Obesity: A Meta-Analysis Nutrients. 2019 Jun; 11(6): 1274.Published online 2019 Jun 5. doi: 10.3390/nu11061274
  16. Diet Review: Ketogenic Diet for Weight Loss Available from: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

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