The keto diet emphasizes healthy fats as an energy source. Choose foods low in carbohydrates like salmon, tuna and sardines or shellfish such as shrimp and crab to meet this goal. Furthermore, adding leafy greens and herbs like oregano or rosemary will boost vegetable consumption while simultaneously decreasing carb intake.
Coconuts and their oil provide an abundant natural source of medium-chain triglycerides (MCT), which the body converts into energy for metabolic functions. Try including coconut flakes in homemade trail mix or using full-fat coconut milk when making curries.
Coconuts
Coconuts have long been an integral component of the keto diet, as they’re both low in carbs and rich in healthy fats, such as medium-chain triglycerides (MCTs). MCTs help boost metabolism and aid weight loss – these MCTs can be found in coconut milk, cream and oil products – but when selecting products made with coconut beware any that contain added sugar or preservatives as these will push you over your daily carb limit.
Avocados are an excellent source of healthy monounsaturated fats and fiber. Additionally, avocados contain potassium and magnesium which support cardiovascular health as well as being an excellent source of vitamin C which may help manage blood sugar.
When selecting fats for your keto diet, it is essential to avoid trans and overly processed polyunsaturates, even though they are less harmful than saturated ones. Though not directly associated with inflammation risks or cholesterol elevation, they still may increase cholesterol levels and can become unstable at high temperatures producing free radicals – something saturated fats do not do.
Olive and avocado oils, grass-fed butter and ghee are ideal healthy fats for keto. Grass-fed butter provides essential omega-3 fatty acids for brain and cardiovascular health as well as conjugated linoleic acid that may lower cholesterol and triglyceride levels. Ghee is another great choice with high levels of butterfat as well as beneficial monounsaturated fatty acids – it should have an even balance of omega-6/omega-3 ratios to provide maximum efficiency for optimal performance during high heat conditions.
Butter
Butter is an ideal keto-friendly fat to incorporate into dishes and drinks, boasting both saturated and monounsaturated fats that support brain and cardiovascular health. Plus, its medium-chain fatty acid content allows the body to quickly convert energy stored from butter into energy for use by cells. In addition, grass-fed butter, which typically has higher concentrations of omega-3 fatty acids and conjugated linoleic acid (CLA), may offer further advantages on your keto diet journey. It even features as an ingredient in popular keto drink Bulletproof coffee!
One tablespoon of butter spread has zero net carbs, making it an ideal option for keto dieters. However, keep in mind that butter spread still contains calories and should be part of a varied and well-rounded diet plan.
Butter also provides essential fatty acids such as butyric acid, lauric acid and conjugated linoleic acids that have anti-inflammatory and gut health promoting properties. They can be converted to Vitamin A which is necessary for eye, skin and immune system health.
Butter offers another advantage, with its high smoke point making it suitable for cooking at lower temperatures while protecting its integrity and lowering risk of oxidation. When selecting cooking oils, try to choose those high in monounsaturated fatty acids but low in polyunsaturated fatty acids which tend to come from genetically modified organisms (GMO) or contain high amounts of omega-6 fatty acids that could promote inflammation.
Butter should be free from trans-fats, which may be difficult for sensitive stomachs to digest. If this is the case for you, or you have an allergy/intolerance to dairy, consider trying ghee instead – made from butter with only small amounts of lactose and casein remaining after extracting out all milk solids.
Chia seeds
Chia seeds are an ideal addition to keto dishes, providing healthy fats, proteins and antioxidants while providing digestive support and keeping you feeling satisfied for longer. One ounce of chia seeds only contains 2g of carbs which falls well within keto’s carb limit.
Olives are an excellent source of heart-healthy omega-3 fatty acids and beneficial plant compounds like quercetin and kaempferol that may reduce inflammation and prevent chronic diseases, including heart disease. Furthermore, one ounce provides 18% of your recommended daily calcium intake! They make delicious low-carb puddings or dishes and may help strengthen bones – and you might just discover something delicious at the same time!
Flax and chia seeds are both excellent sources of soluble fiber, which helps regulate blood sugar levels and enhance insulin sensitivity. Furthermore, these seeds offer various essential nutrients like magnesium, potassium and omega-3 fatty acids; flax is particularly rich in alpha-linolenic acid (ALA), an important type of omega-3 fatty acid known to provide cancer protection.
Another advantage of including these nutrient-packed seeds in your diet is that they’re rich in protein, helping you build muscle mass and strength while increasing satiety and helping with weight loss by curbing hunger and lowering ghrelin levels.
Olives
Olives can provide the appropriate amount of healthy fats required by a ketogenic diet, making them a perfect source for getting this requirement met. Olives contain monounsaturated fatty acids (MUFAs) while also being low in carbohydrates – ideal for snacking on during your ketogenic journey! Plus they’re packed full of antioxidants such as oleuropein and hydroxytyrosol that have anti-inflammatory properties and have been linked with reduced risks of heart disease and cancer!
Olives boast an exceptionally low carbohydrate content – only 3.2g net carbs per 100g serving! Additionally, they are packed with filling proteins like proteins to keep you feeling full longer and are rich in dietary fiber which contributes to digestive health.
Olives contain high concentrations of oleic acid, which has been linked with improved cardiovascular health by protecting LDL cholesterol from oxidation. They also boast essential minerals and vitamins such as calcium, potassium, iron and vitamin E.
Olives are an integral component of Mediterranean diets and make an ideal addition to ketogenic diets, thanks to their nutritious fats and low carbohydrate counts, making them great snacks or additions to salads. Olives are also packed with phenolic acids, which have been demonstrated to be anti-inflammatory and may help prevent certain cancers. Furthermore, olives provide plenty of Vitamin E – vital for maintaining healthy skin! Olives are an excellent food choice, but be mindful of their sodium content if you are concerned about hypertension or any other health issue. Olives are usually preserved in salt solution; to reduce sodium consumption, rinse olives before eating them under running water before taking a bite. If any questions about sodium intake arise, speak to your healthcare provider or registered dietitian immediately.
Dairy
dairy can be an essential source of protein on a keto diet, yet its carb content makes it best consumed sparingly. Too much dairy consumption can throw your blood sugar levels out of ketosis. But small amounts can still add flavor and variety to keto meals – just read labels carefully to select low-carb varieties!
If you’re lactose-intolerant, dairy products containing whey or casein could promote candida overgrowth (*). Furthermore, you could experience digestive symptoms like bloating, gas, or diarrhea due to dairy.
Try butter, ghee, and cheese as dairy alternatives less likely to cause digestive distress. They’re packed full of beneficial fats like CLA (conjugated linoleic acid). Grass-fed dairy products make an excellent addition to the keto diet since they contain anti-inflammatory omega 3 fatty acids and CLA which is known to protect heart disease prevention while simultaneously increasing metabolism.
Evaporated milk and condensed milk contain plenty of carbs; instead, opt for heavy cream as an ideal sweetener in coffee drinks or recipes.
At a keto diet, choosing low lactose dairy products with higher fat and protein contents, such as Greek yogurt or hard cheeses over cottage cheese and sour cream is ideal. When possible, opt for organic or grass-fed varieties as these usually lack hormones, pesticides, antibiotics and carbs compared to non-organic versions; plus organic options contain more omega 3 fatty acids, CLA and lower carbohydrate content than non-organic ones – plus grass-fed versions offer additional anti-inflammatory omega 3s CLA and vitamin A content making these perfect options when dieting on keto!