The keto diet restricts carbs in order to encourage your body to use fat for energy, but some experts worry it leaves out essential foods like whole grains, beans and dairy products that provide vital nutrition.
A healthy keto plan reduces carbs by emphasizing proteins, fats, and nonstarchy vegetables while cutting back on sugary drinks.
Nuts and Seeds
Nuts and seeds are a cornerstone of the keto diet, providing protein, healthy fats, vitamins, minerals and antioxidants. Plus they have an impressive fiber content to regulate digestion and help you feel full from smaller portions. Plus many nuts and seeds contain very few carbs!
Almonds, pistachios, hazelnuts, pine nuts and pecans are great sources of protein that also provide vital vitamin E, magnesium and copper benefits. Peanuts provide additional protein nutrient benefits due to leucine content – an important branched-chain amino acid (BCAA).
Seeds such as flax seeds, chia seeds and sunflower seeds provide an excellent source of omega-3 fatty acids and other important vitamins and minerals, including fiber, B1, zinc and anti-inflammatory properties that may slow cancer cell growth.
Nuts and seeds contain phytosterols which help to lower LDL cholesterol levels and decrease your risk of heart disease.
While nuts and seeds provide many health benefits, it is important to remember their high caloric intake. They should only be enjoyed as part of a small snack at once and ideally should be soaked beforehand for easier digestibility.
Olive Oil
EVOO is packed with monounsaturated fat, which helps lower cholesterol and blood pressure levels. Furthermore, its high level of soluble fibre reduces blood sugar and makes you feel fuller for longer. In comparison to conventional cooking oils that may damage the body over time, EVOO boasts anti-inflammatory properties which make it an excellent choice for low heat cooking or adding it to salad dressings.
Studies have demonstrated that eating foods rich in olive oil may provide protection from heart disease, diabetes and obesity due to its high polyphenol content which may help control inflammation and oxidation in arterial walls (Patrick et al. 2009).
Polyphenols have long been recognized for their anti-cancer, anti-microbial, and anti-inflammatory effects; olive oil (EVOO) is a key part of the Mediterranean diet which has been linked with lower risks of chronic diseases such as cardiovascular disease and Alzheimer’s (Hartley et al. 2021).
Carbs may be seen as the “bad guy” of nutrition, leading to weight gain and elevated blood sugar, but our bodies require them to turn energy into fuel. With the Healthy Keto plan you can keep carbs to a minimum while enjoying plenty of non-starchy vegetables for fiber content as well as protein-rich nuts, seeds, fish and eggs as fuel for energy production.
Constipation can be an unfortunate side effect of the keto diet, so make sure that you are getting plenty of fiber by including legumes, berries and leafy greens on your plate. Be sure to drink lots of fluids (particularly water!) throughout the day – avoid sugary beverages like juice and fizzy drinks that contain high concentrations of carbs; rather opt for lower-carb options like coffee, tea bouillon cubes or broth as healthier choices.
Coconut Oil
Coconut oil has recently garnered widespread media coverage due to claims it can reduce inflammation, improve brain health and enhance skin, hair and nail health. Unfortunately, however, most coconut oils contain predominantly saturated fats; according to the American Heart Association’s recommendations, saturated fat intake should comprise no more than 10% of daily caloric intake.
Coconut oil contains medium chain fatty acids (MCFAs). These fats travel directly from your digestive tract and into your liver where they are converted to energy – an effect many triathletes utilize during long distance races and training sessions. Studies have also demonstrated how MCFAs can increase energy levels, memory recall and reduce symptoms associated with depression.
Coconut oil has many health benefits, including increasing HDL cholesterol levels and improving heart health overall. DebMandal and Mandal10 found that MCFAs in coconut oil are capable of disrupting virus lipid membranes such as influenza virus, herpes simplex virus, leukemia virus pneumonia virus cytomegalovirus hepatitis C virus etc. Additionally they prevent these viruses from attaching themselves to cells and invading them thereby protecting against potential invasion from these pathogens.
Since keto is low-carb, we suggest including more fat-rich foods like berries, nuts and avocados alongside nutrient-dense vegetables and dairy products for daily energy needs. You could also consider taking a protein supplement which will aid with muscle recovery.
Berries
Berries are a staple in many diets, yet some people avoid them on keto due to their high carb content. Berries should still be consumed in moderation and within your carb limit for maximum nutrition and antioxidant benefits. Plus, they’re packed full of fiber, vitamins, and other important antioxidants!
Raspberries, blackberries and blueberries are three of the finest berries. Low in sugar but packed with essential nutrients like Vitamin C – which can boost immunity – they are an excellent source of plant compounds such as potassium, folate and manganese too!
Strawberries are another delicious food perfect for the keto diet, offering vitamin C, potassium and folate in addition to polyphenols (antioxidants) which may protect against cancer and other chronic illnesses.
Add berries to your coffee or tea for an incredibly flavorful and nutritious drink, smoothies and salads; or serve them up for dessert with low-carb toppings such as whipped cream.
Fruits are an integral component of a healthy keto plan, yet it is important to remember they do not fill you up as quickly as proteins and fats do. Therefore, only consume a small amount each day to satisfy cravings without going beyond your carbohydrate limit. Furthermore, it is advised to consume fruit after meals or with protein-rich food such as nuts as this will slow the absorption of glucose into your system as well as help prevent nutritional deficiencies. For best results try having them frozen rather than fresh!
Coffee and Tea
Although keto diet has many potential health advantages, experts warn it’s wise to first seek clearance from your physician before making major dietary adjustments. Once cleared to begin the keto diet, consult a registered dietitian nutritionist who will create a customized plan tailored specifically to you and warn of any potential risks or restrictions that might occur along your journey.
The traditional ketogenic diet limits many of the foods commonly recommended to promote health, such as fruits, vegetables, whole grains and lean proteins – in fact many individuals who follow it struggle to meet the 5-a-day fruit and veggie recommendations (43). With keto 2.0 approach it limits carbohydrates while not restricting nutrient-rich plant foods or restricting protein intake; though those with kidney conditions should take caution in regards to too much protein intake (44).
If you choose the keto 2.0 approach, make sure you consume plenty of low-carb fruits and veggies, such as leafy greens, tomatoes, avocados and peppers. They’re filled with fiber that can lower risk for heart disease and constipation while providing essential vitamins like bone-building calcium, satisfying potassium and immunity-enhancing vitamin C.
Drink coffee and tea responsibly, avoiding “light” options that often contain added sugars. Both coffee and tea contain polyphenols with antioxidant properties that may reduce your risk of chronic diseases like cancer (80). For an enjoyable beverage that doesn’t add any added carbohydrates or calories, unsweetened sparkling water might be your go-to beverage; not only is it refreshing but calorie-free and sodium free (83).