A keto diet is high in fat while restricting carbohydrates. Furthermore, this restriction also includes sugar which is commonly found in processed snacks and baked products like cookies and cakes.
Nonstarchy vegetables like broccoli, green beans, bell peppers, and zucchini make up the core of this diet plan. Packed full of essential vitamins, minerals and fiber they offer low calories and carbs but plenty of health benefits.
Green leafy vegetables
Green leafy vegetables are keto-friendly foods packed with antioxidants and essential nutrients, providing your diet with extra antioxidant protection and essential nutrition. Add them to salads or smoothies for the maximum effectiveness of your keto diet, and don’t forget their fiber benefits; many vegetables contain high amounts of carbs but you can easily subtract out their net carbs by subtracting out fiber grams from total grams of carbohydrates ingested – this allows you to consume an array of vegetables as well as low net carb fruits such as berries which will help stay within your daily carb limit while staying within daily keto daily limits!
Vegetables grown above ground typically contain fewer carbohydrates than their underground counterparts, such as spinach, kale and chard. These leafy veggies provide essential vitamins A, C and K along with calcium, magnesium, potassium and iron for your health. Furthermore, leafy veggies contain important antioxidants which reduce inflammation while strengthening immunity – not to mention being high in soluble and insoluble fiber which makes you feel full and satisfied, helping prevent overeating and weight gain! Plus they may improve digestive health while helping manage blood sugar levels!
Peppers
Hot peppers like jalapenos add zest and heat to keto recipes, while larger sweet varieties such as bell peppers are an ideal low-carb ingredient for side dishes and stuffed meals. Plus, their nutrients such as Vitamin C, Folate and B6 make for great added benefits!
Eggs are a star in the keto diet for good reason: one large egg offers less than 1 gram of carbohydrates and 6 grams of protein, as well as being an excellent source of bone-building calcium and antioxidants such as lutein and zeaxanthin.
Cheese is another keto-friendly protein source, boasting high amounts of fat without increasing risk of cardiovascular disease (24). Furthermore, cheese provides calcium and zinc.
Non-starchy vegetables like berries, leafy greens, zucchini and shirataki noodles are ideal ketogenic food options, along with healthy fats like olive oil and avocados. Just watch out for honey, syrups and filler sugar substitutes like dextrose and polydextrose used as fillers in many packaged food items – these may throw off your macros and take you out of ketosis; so read food labels carefully and limit processed or convenience meals as much as possible.
Summer squash
Squash is an excellent low-carb vegetable packed with essential nutrients. With low glycemic loads and abundant potassium and vitamin C content, squash makes an excellent addition to any diet. Furthermore, its fiber content can help fill you up and aid weight loss. Yellow squash makes an excellent salad addition, can stuff chicken easily and be baked into casserole dishes – pickling can add another tasty twist.
Squashes such as zucchini and summer squash are keto-friendly when eaten in moderation, providing only 2.3 net carbs per 100-gram serving – perfect for the Keto diet! Additionally, these fruits provide abundant potassium, vitamin B6, folate and iron sources.
One of the best ways to enjoy these vegetables is by adding them to your favorite recipes. For instance, roast squash with some salt and thyme for an excellent side dish or make baked squash casserole with a pork rind/butter crust as a delicious main course dish or pair it with green leafy vegetables, avocados and your protein of choice to create an entire meal!
Olive oil
Olive oil, extracted from the fruit of an Olive (Olea europaea) tree, is an excellent source of monounsaturated fats which have been shown to lower cholesterol and risk of heart disease, while also providing antioxidant protection against free radical damage to cells and tissues. Furthermore, olive oil provides ample Vitamin E which promotes immune health by protecting against oxidative stress and protecting immune function.
Olive oil’s phenolic compounds such as oleocanthal, carotenes, hydroxytyrosols and oleuropein have been shown to possess antimutagenic, anti-inflammatory and antioxidant properties (43). Dietary olive oil may help protect against rheumatoid arthritis by decreasing production of proinflammatory molecules while mitigating oxidative stress in those suffering from it (44).
When purchasing olive oil, look for labels with “extra virgin” or “virgin.” This type of cold-pressed olive oil has darker tones and stronger flavors than regular or light varieties which typically combine cold-pressed with refined varieties. Avoid flavored oils as these often contain high amounts of added sugar or salt.
Butter
Butter is the creamy, dreamy ingredient that elevates any meal to new levels of deliciousness. From breakfast and brunch to sandwiches and snacks, butter is an indispensable part of life that only becomes better with time. As a dairy product made from milk and cream fats sourced primarily from cows’ milk (but other animals’ milk may also be used), churning milk/cream to separate the fats from buttermilk can produce butter. Producers frequently add salt or coloring for flavor before manufacturing their finished product – nondairy “butters” also exist resembling butter’s consistency without coming from animals products; nondairy “butters” exist that resemble butter but don’t come from animal products either!
Butter has a velvety mouthfeel, with a neutral flavor profile that may include subtle notes of tart or sweet depending on its brand. Although high in fat and calories, butter can fit into an otherwise healthy diet when used responsibly.
Butter contains saturated fats that may increase cholesterol and raise your risk of heart disease and diabetes; however, butter can still be part of a balanced diet provided that it’s consumed sparingly and grass-fed butter is chosen when possible.
Cream
Cream is a high-fat dairy product used widely in keto recipes to create sauces, desserts and low-carb coffee beverages. Not only is it delicious and versatile; it is also an excellent source of vitamins A and calcium – helping people feel fuller for longer as well as aid in weight loss if consumed moderately.
Full fat cream provides optimal results when used for whipping or adding richness to any recipe, from hot drinks and desserts such as chia pudding and smoothies, through smoothies, soup and more – even creating low-carb cheesecake or sugar-free fluff!
Heavy cream can be an ideal addition to a ketogenic diet because of its abundance of fat and limited carbohydrates, providing essential vitamin A and calcium, helping in weight loss and also aiding weight reduction. Be mindful that heavy cream contains a high number of calories; take it in moderation. For an easier alternative that won’t trigger ketosis as easily, consider trying using whipped cream or half-and-half, which have lower fat contents while being higher in lactose than heavy cream thus being less likely to trigger nutritional ketosis for most individuals.
Half-and-half
Half-and-half is an ideal way to add dairy products like half-and-half to the keto diet, though its carb count should be checked prior to adding it to your morning espresso. Furthermore, half-and-half boasts numerous health benefits that contribute to bone health and energy metabolism, such as calcium, phosphorus, and B vitamins that contribute to better energy utilization.
However, it’s also important to keep in mind that whole milk and other forms of dairy do not fit well with a keto diet as they contain lactose – an indigestible sugar found naturally that affects blood glucose levels – along with approximately 12 grams of carbohydrates per cup – both of which could prove problematic when following such low-carb plans as keto.
Heavy cream offers an ideal alternative to half-and-half, featuring higher fat content and fewer carbs than milk. Perfect for making morning espresso better or adding into keto-friendly recipes. You could also experiment with substituting it with plant-based alternatives like coconut milk or butter which also help lower carb intake – but be sure to track this through an app or food diary so as not to exceed your daily limit and disrupt ketosis!