Ketogenic diet started as a complementary therapy for epilepsy in children. It has now gained popularity due to its potential for assisting weight loss and controlling blood sugar and bad cholesterol of blood. Which foods are best to consume in this diet?
Ketogenic diet and advantages
Ketogenic diet is a high fat and low carb diet that started as a complementary therapy for epilepsy in children. But gradually, doctors started advocating it for weight loss and control of heart diseases and diabetes. Thus, it has been gaining popularity especially amongst the celebrities and elite group.
In this, the concept is to use low carbs for calories. Hence, for energy the body uses stores of fats instead of blood glucose. This leads to reduction in body fats and weight loss. It also has other health benefits.
Carbs consumption in this diet is as low as 20 to 50 grams per day. Though the diet sounds challenging, it does allow people to eat more nutritious foods. Hence they reap the benefits of this diet. Which are these foods that you can consume in this diet? Which are the best keto foods?
Best Keto foods
Keto foods should be high in proteins and healthy fats and low in saturated fat and carbs. The best foods suitable in ketogenic diet are:
Vegetables
These are rich sources of minerals, vitamins, dietary fiber, and antioxidants. Green leafy vegetables are best to have in keto diet. They add bulk and make the dieter feel full. Besides these, the slimmer can consume bell peppers, summer squashes, and non-starchy vegetables. These include cabbages, cauliflower, broccoli, green beans, egg plants etc. Corn, beets, winter squashes, potatoes, sweet potatoes, onions have high carbs in them. The dieter should avoid eating them.
Berries, avocados, and olives
Berries and avocados (Source: MyRecipes)These tiny fruits are nutritious with low carbs. They have antioxidants and fiber and are extremely good for health.
Nuts and seeds
These have high levels of healthy fats and less of carbs. These reduce the incidence of heart diseases, diabetes, and cancer. They are good for mentation and are healthy and tasty. In this category, almonds, walnuts, pecans, chia seeds, and flax seeds are best.
Dark chocolate and cocoa powder
These are rich in antioxidants such as flavonols. These benefit the cardiovascular system of the body. Prefer dark chocolate that has at least 70% cocoa solids. Have it in moderation.
Nuts and seeds (Source: Harvard health)Shirataki noodles
They have just 15 calories and a gram of carbs but are rich in glucomannan that promotes weight loss. This reduces hunger and blood sugar spikes. One can use them in place of regular noodles.
Dairy products
Cheese is high in proteins and fats and low in carbs. 1 ounce of cheddar cheese has 1 gram of carbs. Plain Greek yoghurt has lots of proteins. It can be had in moderation only since it has some carbs in it. Cream and half-and-half both are good keto foods. Half-and-half has 50% cream and 50% whole milk. All unsweetened plant milks form good keto foods except oat milk.
Animal protein
Eggs, meat, poultry, and seafoods have abundance of proteins in them. They are also rich in fats and are thus keto friendly.
Fats and oils
Oils and fats are keto friendly (Source: Betty Crocker)Olive oil is excellent for heart. Keto diet can include butter that has some saturated fats but nonetheless is good for health.
Unsweetened beverages
Unsweetened tea as well as coffee are great low carb drinks. One can use whole milk or cream with these hot beverages and that would make them into a high fat food.
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Moreover, unsweetened sparkling water is a great choice to replace soda. Check the label to know the quantity of carbs in them.