Proper fat intake is vital to the keto diet, but not all fatty meats are equal.
Avoid processed meat products which are high in saturated fat and may increase insulin levels. Instead, hard-boil some eggs for a delicious egg salad or add avocado (without heating it!) as part of your meals – just remember not to heat it!
Nut butters make great keto treats because they contain minimal carbs while providing plenty of healthy fats and medium-chain triglycerides that can boost energy levels and help you reach and remain in ketosis.
As there are various varieties of nut butter on the market, it’s essential that you opt for ones without added sugar, as this can quickly raise your carb intake and put you out of ketosis. Furthermore, partially hydrogenated oils have been linked with heart disease, obesity and metabolic issues and should also be avoided to remain in ketosis.
No matter your nut butter needs – from creamy peanut butter and crunchy almond butter, to rich cashew and luxurious cashew nut butter – there will be one perfect for you. Additionally, why not experiment with different flavored versions like cinnamon peanut butter or maple walnut butter as delicious treats!
Nut butters contain healthy MUFAs and PUFAs that can help lower cholesterol and improve heart health, while some also contain omega-3 fatty acids which provide additional brain and body benefits. Just beware when choosing one containing saturated fats which could raise LDL levels further.
An alternative tasty treat is nut butter mixed with seeds, as this can provide both fiber and other vital nutrients. Nut butters made with sunflower seeds provide vitamin E, magnesium, and zinc while almond, coconut, and macadamia nut versions contain more phosphorus, copper, and iron than sunflower-seed-infused varieties.
Nut butters are often seen as snacks, but their uses extend far beyond this. Nut butters can be added as ingredients in cooking to add flavor and texture. Furthermore, many types of nut butter are great vegan dairy replacements for use in dips like hummus. Furthermore, thickening soups or thickening sauces with creamy touches also come to mind as possibilities.
Nut butter made from seed blends is an ideal option for those with allergy or sensitivities to nuts, providing an alternative source of omega PUFAs and MUFAs as well as MCTs such as sunflower seed butter from sunflowers or coconut & macadamia nut butters containing MCTs.
Flax seeds (Linum usitatissimum) are small brown or golden colored seeds bursting with essential fats and essential nutrients, making them a delicious keto-friendly food choice. You can eat whole, ground into flaxseed meal, or press them for flaxseed oil production.
One tablespoon of whole flax seeds provides only 2 grams of carbohydrates, most of which is fiber. Flax seeds make an ideal food to include as part of a low-carb diet; however, beware that excessive intake could cause digestive distress.
It is wise to select raw, unsalted flax seeds when possible; these contain higher concentrations of omega-3 fatty acids than their salted and roasted counterparts. Omega-3s play an integral role in maintaining heart health by helping reduce inflammation and blood pressure levels.
Flax seeds’ soluble fiber provides another advantage to a ketogenic diet. Soluble fiber helps to regulate blood sugar levels and keep you feeling satisfied for longer, while their lignans may help maintain an effective glucose metabolism.
Flax seeds also offer other important advantages due to their abundance of ALA, an omega-3 fatty acid essential for brain development and cardiovascular health. Furthermore, ALA may reduce symptoms of depression while improving overall mental wellbeing.
Flax seeds are an excellent source of magnesium, iron and calcium as well as being packed full of dietary fiber and antioxidants – not to mention delicious! Not only are flax seeds an incredibly nutrituous addition to any diet but they may even be useful in helping prevent or reduce breast cancer risk for women – studies have shown that eating foods rich in lignans like flax seeds can alter how estrogen metabolized in your body by decreasing levels of 2-hydroxyestrone which has been linked with increased cancer risks.
Coconut is a highly beneficial addition to a keto diet. As both fruit, nut and vegetable in one, coconut provides plenty of healthy fats while being low on carbs.
Coconuts contain medium-chain triglycerides (MCTs), which are quickly processed by the liver into energy for use by the body. MCTs are more easily absorbed and digested than long-chain triglycerides like those found in foods like butter or olive oil; additionally they provide numerous health benefits, including supporting immune health and improving thyroid function.
Coconut is an excellent source of fats, fiber and nutrients including calcium, magnesium, potassium, iron and zinc. A half cup of fresh coconut meat provides 13 grams of healthy fats and 2.5 grams of carbohydrates; its raw or cooked form are great options for those with lactose intolerance; when choosing coconut milk be sure to look out for added sugars so as to get a keto-friendly snack.
Research has uncovered many health benefits of saturated fats that were once demonized, particularly when they come from sources like coconut. One study concluded that coconut oil may increase HDL or “good” cholesterol and may even help protect against heart disease.
Coconut oil’s MCTs also help increase your metabolism, supporting the production of healthy fats in your liver and providing additional support for their production. Plus, coconut oil makes an excellent solution for those experiencing gallbladder issues since bile salts don’t need to be digested before being absorbed by your body.
Brazil nuts offer another healthy and delectable treat that’s both filling and delicious, providing essential omega-6 fatty acids necessary for brain development and supporting an efficient nervous system. Plus, they contain high amounts of vitamin E and soluble fiber – helping to regulate blood pressure while decreasing risk of cardiovascular disease.
Cacao nibs are small pieces of broken up cocoa beans with an irresistibly rich chocolate taste without any additional sweetener added, as well as providing various health benefits like mood enhancement, immune boosting and increased cardiovascular wellbeing.
Cacao is naturally dairy-free, making it an excellent addition to vegan recipes that typically fall under the keto diet’s purview. By including cacao in your dishes, cacao can provide similar textures as dairy products while offering plenty of healthy fats like plant-based saturated fats as well as essential minerals such as magnesium, potassium, iron zinc calcium copper.
Add cacao nibs or powdered cacao beans to your favorite desserts, smoothies and salads for an unexpected yet delectable twist. Try preparing a chocolate peanut butter smoothie featuring avocado and cacao nibs; or create no-bake protein balls packed with hemp seeds, flax seed meal and cacao nibs as a healthy energy-boosting snack!
Cacao can enhance savory dishes for increased pleasure and nutrition. Try creating a tasty cacao nib snack by mixing chopped dried fruit (such as raisins or cranberries) with nuts, drizzled with melted dark chocolate, and finishing it off with sea salt for an iron and fiber boost! The result will make an irresistibly healthy treat!
Cacao can also be added to a mole sauce for an authentic Mexican experience. This classic Mexican recipe uses a blend of spices, chilies, and vegetables to produce an intricate sauce which pairs beautifully with chicken, beef or fish dishes. By including cacao nibs in the mix you’ll achieve an ideal balance of sweet, spicy and savory tastes in every bite!
Cacao nibs can be used in an assortment of recipes, ranging from chocolate bark to paleo banana bread. But be wary; cacao nibs contain high amounts of fat and calories; it is best to limit how often they’re eaten for optimal keto diet results. These cacao nib recipes offer innovative ways to include this delectably bitter ingredient while sticking with keto diet goals.