Adopting a diet rich in high-fat and low in carbohydrates is the cornerstone of the Keto approach. Enthusiasts of this diet can enjoy a wide array of animal proteins, dairy products, a variety of vegetables, numerous plant-based foods, and diverse fats and oils. This dietary regimen has gained significant traction, primarily owing to its potential advantages for weight management and maintaining stable blood sugar levels.

The rising interest in the ketogenic diet is further fueled by preliminary studies indicating its efficacy in addressing specific health issues, including certain forms of cancer, Alzheimer's disease, and various other conditions. Nevertheless, it is essential to note that more rigorous research is necessary to fully understand the long-term safety and effectiveness of the keto diet.

Typically, the ketogenic diet restricts carbohydrate intake to a range of 20 to 50 grams per day. Some individuals adhering to this diet monitor their total carbohydrate consumption, whereas others focus on net carbs, which are calculated by subtracting fiber from total carbohydrates. This distinction is crucial as fiber is not digestible, meaning it cannot be processed or absorbed by the body. While the keto diet may appear daunting at first, it actually provides the opportunity for those who follow it to indulge in a variety of nourishing foods.

To help you on your keto journey, here are 20 nutritious foods that can be included in your diet.

Animal Proteins

1. Seafood

Fish and shellfish stand out as excellent choices for those following a keto diet. Varieties such as salmon and other fish are nearly devoid of carbohydrates, while being packed with vital B vitamins, potassium, and selenium. However, the carbohydrate content can differ among shellfish; although shrimp and most crabs are carb-free, oysters and octopus do contain some carbs. It's entirely feasible to enjoy these delicacies while adhering to your keto guidelines, provided you monitor your carbohydrate intake closely.

Moreover, fatty fish like salmon, sardines, and mackerel are abundant in omega-3 fatty acids, which have been linked to lower insulin levels and improved insulin sensitivity in individuals who are overweight or dealing with obesity. Incorporating fish into your diet regularly is associated with enhanced brain function and a reduced risk of chronic diseases..

2. Meat and Poultry

Meat and poultry are cornerstone components of the keto lifestyle, providing essential nutrients. These fresh proteins are carb-free and are rich in B vitamins and numerous minerals. Additionally, they serve as excellent sources of high-quality protein, which can aid in maintaining muscle mass during a strict low-carb regimen. A small-scale study involving older women indicated that a diet rich in fatty meats resulted in 8% higher HDL (good) cholesterol levels compared to a low-fat, high-carb diet. Opting for grass-fed meat, when available, is often recommended, as it generally contains higher amounts of omega-3 fats and conjugated linoleic acid (CLA) compared to meat sourced from grain-fed livestock.

3. Eggs

Eggs are a remarkably nutritious protein source, making them a favored option for keto enthusiasts. Each large egg contains under 1 gram of carbohydrates and approximately 6 grams of protein, making them a perfect fit for a ketogenic diet. Furthermore, eggs have been found to stimulate hormones that enhance satiety.

It's vital to consume whole eggs instead of just the whites, as most of the nutrients reside in the yolk, including antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Despite the higher cholesterol levels in egg yolks, studies suggest they do not contribute to an increased risk of heart disease. Overall, most animal proteins, including eggs, beef, pork, poultry, and seafood, are low in carbohydrates and suitable for a keto diet.

Dairy and Dairy Alternatives

4. Cheese

Cheese encompasses a vast array of varieties, with many being exceptionally low in carbohydrates and rich in fats, making them an excellent choice for those following the keto diet. For instance, just 100 grams of cheddar cheese delivers approximately 3.5 grams of carbs, 21 grams of protein, and a significant amount of calcium, which is essential for bone health.

While cheese is often high in saturated fat, research indicates that it does not necessarily elevate the risk of heart disease. On the contrary, some studies suggest that cheese may offer protective benefits against heart-related conditions. Furthermore, cheese is a source of Conjugated Linoleic Acid (CLA), which has been associated with fat reduction and enhancements in body composition.

Regular cheese consumption may also play a role in mitigating the natural decline of muscle mass and strength that accompanies aging. A notable study conducted over 12 weeks with older adults revealed that those who included 200 grams of ricotta cheese in their daily diet experienced significantly less muscle mass and strength loss compared to those who did not.

Here are several cheese options that are lower in carbs and suitable for a keto diet:

  • Blue cheese
  • Brie
  • Camembert
  • Cheddar
  • Chevre (chèvre)
  • Colby Jack
  • Cottage cheese
  • Cream cheese
  • Feta
  • Goat cheese
  • Halloumi
  • Havarti
  • Limburger
  • Manchego
  • Mascarpone
  • Mozzarella
  • Muenster
  • Parmesan
  • Pepper Jack
  • Provolone
  • Romano
  • String cheese
  • Swiss cheese

5. Plain Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are both highly nutritious, protein-rich foods. While these dairy products do contain some carbohydrates, they can be consumed in moderation while adhering to a keto lifestyle.

Research has demonstrated that both yogurt and cottage cheese can help to decrease appetite and foster a sense of satiety. They can be enjoyed as snacks on their own, but for an extra flavor boost, consider pairing them with chopped nuts, a sprinkle of cinnamon, or various spices to create a quick and satisfying keto treat.

6. Cream and Half-and-Half

Cream is derived from the fatty portion of fresh milk that is separated during processing, while half-and-half consists of equal parts cream and whole milk. Both products are extremely low in carbs and high in fats, making them perfect for a keto diet.

Like other high-fat dairy items, both cream and butter are rich in CLA, which may aid in fat loss. However, it is advisable to consume cream and half-and-half in moderation. According to the 2021 dietary guidelines from the American Heart Association, individuals should limit their intake of foods that are high in saturated fats. Studies show that substituting animal and dairy fats with plant-based or polyunsaturated fats can be linked to a reduced risk of cardiovascular diseases and strokes.

Some research has suggested that high-fat dairy products may not be as closely associated with heart disease as once thought, while other studies indicate that moderate consumption of high-fat dairy can potentially lower the risk of heart attack and stroke. Nonetheless, the evidence is still inconclusive and remains a topic of ongoing debate, influenced by factors such as the degree of food processing.

Cream and half-and-half are often popular choices for enhancing coffee or serving as keto alternatives to small quantities of milk in culinary applications.

7. Unsweetened Plant-Based Milk

Numerous plant-based milk options are compatible with a keto diet, including soy, almond, and coconut milk. It is essential to opt for unsweetened versions, as sweetened varieties typically contain excessive sugar that is unsuitable for keto consumption.

Moreover, it is advisable to steer clear of oat milk since even the unsweetened kind is too high in carbohydrates to be considered keto-friendly. In summary, a variety of dairy and dairy alternatives are appropriate for a keto diet, such as cheese, plain yogurt, cottage cheese, cream, half-and-half, and selected unsweetened plant milks.

Vegetables

8. Green Leafy Vegetables

Green leafy vegetables are remarkably low in carbohydrates, making them an ideal choice for those following a ketogenic diet. Not only are they low in carbs, but they are also abundant in essential vitamins, minerals, and antioxidants that support overall health.

Particularly, dark leafy greens such as spinach (palak), kale, and collard greens are rich in vitamin K and iron, contributing to various bodily functions. These greens are excellent for bulking up meals without significantly increasing carb intake. Moreover, culinary herbs like oregano and rosemary infuse dishes with delightful flavors while containing negligible carbs.

Here’s a list of keto-friendly leafy greens:

  • Salad Greens: lettuce, baby spinach, arugula, escarole, and frisée
  • Cooking Greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
  • Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

9. Peppers

A variety of peppers is available, all of which fit well into a ketogenic eating plan. Although botanically classified as fruits, they are utilized as vegetables in culinary practices. Small hot peppers can add a kick to various recipes, while jalapeños are particularly suited for creating keto-friendly appetizers. Larger, milder varieties, such as bell peppers and poblanos, can be incorporated into a multitude of dishes or stuffed for delicious low-carb main courses. Peppers are also an excellent source of vitamin C; for example, one bell pepper can provide up to 107% of the daily value (DV) for this vital nutrient.

10. Summer Squash

Summer squashes, including yellow squash and zucchini (courgette), are incredibly versatile and low in carbohydrates. Zucchini is especially popular among those on a keto diet. By using a spiralizer, you can create zucchini noodles, which serve as a fantastic alternative to traditional pasta or noodles. You can also grate zucchini to produce a rice-like substitute or incorporate it into baked goods without altering the flavor. Furthermore, thin slices made with a mandoline can be tossed with olive oil, salt, and pepper, making for a refreshing cold salad.

11. High-Fat Vegetables

Avocados and olives, while technically fruits, stand out among vegetables due to their higher fat content. Both are also rich in fiber and low in net carbohydrates. Oleuropein, the primary antioxidant found in olives, possesses anti-inflammatory properties and may help safeguard your cells from damage. Moreover, research indicates that individuals who consume one avocado daily may see improvements in heart health markers, including reduced levels of LDL (bad) cholesterol.

12. Other Non-Starchy Vegetables

Many other non-starchy vegetables are low in calories and carbohydrates, yet packed with nutrients and antioxidants. Additionally, lower-carb vegetables can serve as excellent substitutes for their higher-carb counterparts. For instance, cauliflower can easily be transformed into cauliflower rice or mashed cauliflower. Spaghetti squash provides a natural alternative to traditional spaghetti, and low-carb root vegetables like jicama and turnips can replace roasted potatoes or French fries.

Here are some more examples of keto-friendly vegetables:

  • asparagus
  • broccoli
  • cabbage
  • cauliflower
  • mushrooms
  • cucumber
  • green beans
  • eggplant
  • tomatoes
  • spaghetti squash
  • jicama
  • radishes
  • turnips
  • Brussels sprouts
  • celery
  • okra

Vegetables to Avoid on Keto

It’s important to remember that not all vegetables are suitable for a low-carb diet. Certain varieties should be limited or avoided, including:

  • potatoes and sweet potatoes
  • onions (in excessive amounts)
  • specific winter squashes, such as acorn squash and butternut squash
  • corn
  • beets

To maintain a successful ketogenic lifestyle, prioritize the consumption of non-starchy vegetables — including leafy greens, summer squashes, peppers, avocados, and olives.

Other Plant-Based Foods

13. Nuts and Seeds

Nuts and seeds are not only tasty but also remarkably nutritious, being rich in healthy fats while maintaining a low carbohydrate content. Regular consumption of these nutrient-dense foods has been associated with a lower risk of various health issues such as cardiovascular diseases, certain forms of cancer, depression, and numerous chronic illnesses. Additionally, they are an excellent source of fiber, which can promote a sensation of fullness and aid in naturally reducing calorie intake. While most nuts and seeds feature minimal net carbohydrates, the levels can vary significantly by type. The options that are particularly low in carbs — making them excellent choices for a ketogenic diet — include:

  • almonds (badam)
  • macadamia nuts
  • pecans
  • walnuts (akhrot)
  • chia seeds (chia beej)
  • flaxseeds (alsi)

14. Berries

While it's true that most fruits tend to be high in carbs, berries stand out as a notable exception. Berries, especially raspberries and strawberries, are low in carbohydrates yet rich in fiber. Blackberries and blueberries, although slightly higher in carbs compared to other berries, can still be included in more flexible ketogenic diets. These small fruits are packed with antioxidants that may help reduce inflammation and provide protection against various diseases.

15. Shirataki Noodles

Shirataki noodles are an exceptional option for those following a keto diet. With less than 1 gram of net carbohydrates and merely 15 calories per serving, these noodles are primarily composed of water. They are crafted from glucomannan, a viscous fiber that offers a range of health benefits. This type of fiber creates a gel-like substance that slows the movement of food through your digestive system, contributing to decreased hunger and reducing spikes in blood sugar levels, which can be beneficial for weight management and diabetes control. Shirataki noodles are available in various forms, such as rice, fettuccine, and linguine, making them a versatile substitute for traditional noodles in nearly all recipes.

16. Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa powder are delightful sources of antioxidants. Dark chocolate is known to contain flavanols, which have the potential to lower blood pressure and promote cardiovascular health by maintaining the arteries’ integrity. Surprisingly, chocolate can be part of a keto lifestyle; however, it’s crucial to opt for dark chocolate that contains at least 70% cocoa solids — the higher, the better — and to consume it in moderation. Other plant-based foods that are perfect for keto diets include berries, shirataki noodles, nuts, seeds, and dark chocolate.

Fats and Oils

17. Olive Oil

Olive oil is renowned for its numerous benefits, particularly for heart health. Rich in oleic acid, a type of monounsaturated fat, it has been shown to reduce various risk factors associated with heart disease. Furthermore, extra-virgin olive oil boasts a high concentration of polyphenol antioxidants — natural plant compounds that contribute to heart protection by lowering inflammation and enhancing artery function.

As a source of pure fat, olive oil is free from carbohydrates, making it a fantastic base for creating salad dressings and healthy mayonnaise alternatives. However, due to its lower stability at elevated temperatures compared to saturated fats, it is advisable to use olive oil for low-heat cooking or to drizzle it over dishes after they have been cooked. For those following a ketogenic diet, other beneficial plant-based oils to consider include coconut oil and avocado oil.

18. Butter and Ghee

Incorporating butter and ghee into your keto diet can be beneficial, as both are excellent sources of healthy fats. Butter contains minimal amounts of carbohydrates, while ghee is completely free of carbs. Ghee, which is clarified butter, is produced by heating butter to eliminate milk solids that float to the top, resulting in a rich and concentrated buttery flavor that is widely used in Indian cuisine.

Recent studies suggest that, similar to other full-fat dairy products, butter and ghee might not be as detrimental to health as previously assumed. The top fats and oils for keto-friendly cooking and baking include olive oil, butter, and ghee, while avocado and coconut oils also serve as great options.

Beverages

19. Unsweetened Coffee and Tea

Both coffee and tea are excellent, carbohydrate-free beverages that offer numerous health benefits. These drinks are naturally rich in caffeine, which can enhance your metabolism and potentially improve physical performance, mental alertness, and overall mood. Studies suggest that individuals who regularly consume coffee and tea may experience a significantly lower risk of developing diabetes. Interestingly, those who consume the most coffee tend to have the least risk, although a definitive cause and effect relationship has yet to be established. While adding heavy cream to your coffee or tea is permissible, it's important to steer clear of “light” coffee and tea lattes when following a keto diet, as these beverages are usually made with nonfat milk and flavorings that are high in carbohydrates.

20. Unsweetened Sparkling Water

If you're in search of a keto-friendly substitute for soda, unsweetened sparkling water is an excellent option. These refreshing drinks offer a bubbly sensation and may come in various flavors, yet they are typically devoid of sugars or sweeteners. Consequently, they contain no calories or carbohydrates. However, be cautious with some flavored varieties that might include small amounts of fruit juice, as these can introduce carbohydrates. Always check the label, as extra carbs can accumulate quickly.

Is Keto Right for You?

The keto diet, characterized by low carbohydrates and high fats, continues to gain popularity, with many individuals appreciating both the dietary structure and the results it delivers. However, it may not be suitable for everyone. The restrictive nature of the keto diet compared to other eating plans may induce stress for some individuals.

Additionally, when initiating the keto diet, one may experience side effects, which can include:

  • dizziness
  • fatigue
  • changes in digestion
  • elevated cholesterol levels

If the keto diet doesn’t align with your lifestyle, exploring other healthy eating patterns could be a beneficial alternative.

The Bottom Line

The ketogenic diet, often referred to as the keto diet, has shown promise in aiding weight loss, regulating blood sugar levels, and achieving various health objectives. However, the initial transition to this low-carbohydrate and high-fat regimen can feel quite restrictive for many individuals. Despite this, the keto lifestyle is enriched with an extensive array of nutritious, delectable, and adaptable foods that enable you to remain within your daily carbohydrate limits. Embracing this diversity not only adds flavor to your meals but also ensures you receive essential nutrients. To maximize the numerous health benefits associated with the keto diet, incorporating a broad spectrum of these foods is crucial.