If you have decided to start the ketogenic diet, you may be interested in knowing what foods are allowed.
Keto or low-carb foods fall into this category.
Read on to find out what they are and see a list of food examples.
What are ketogenic foods?
Ketogenic foods are the foods that are allowed on the ketogenic diet.
Foods high in fat, protein, and minimal carbohydrate content are recommended to enter ketosis.
Meats, eggs, butter, cheeses, and oils are the main ketogenic foods. In addition, nuts, peppers, avocado seeds, and some green foods are also allowed.
Finally, mushrooms are a type of ketogenic food that people often forget.
Seven examples of ketogenic foods
Here are some examples of ketogenic foods:
- Eggs
Eggs are one of the keto foods that you should never be without on the keto diet. An egg provides 6 g of protein, 5 g of fat, and 0.5 carbohydrates. On a ketogenic diet, eggs can be a part of breakfast, lunch, or dinner.
- Fideos shirataki
The Shirataki Konjac or noodles are a type of white low-calorie pasta. Its main ingredient is Konjac flour: a kind of low-calorie vegetable fiber. So it is an ideal ketogenic food when the urge to eat pasta is strong.
- Nuts
The nuts provide a high monounsaturated fat content, a type of healthy fat associated with improved cardiovascular health. A handful of nuts is an excellent snack option on a ketogenic diet.
- Meats
Meats are a clear example of ketogenic foods. They have a high percentage of protein and fat. However, its excess can mean a health problem. The WHO has classified products based on processed meat: sausages, cold cuts, salami, as type 1 carcinogens. (7) This is one of the main contraindications of the ketogenic diet.
- Avocado
Avocados are one of the quintessential ketogenic foods. No other fruit can compare to the benefits of avocado in terms of a variety of vitamins, minerals, and macronutrients. Due to their neutral flavor, avocados can be included either for breakfast, snacks, or dinner on a ketogenic diet.
- Chia seeds
The chia seeds hardly provide carbohydrates. For this reason, they are included as one of the five foods allowed on the ketogenic diet. If soaked in water, they form a gelatinous consistency that can replace the egg.
- Kale
The Kale or Kale is a green plant family cruciferous. It is one of the ketogenic foods that you cannot miss. Its nutritional properties include its high content of potassium, vitamin K and vegetable fiber.
Foods you can’t eat on the ketogenic diet.
Contrary to ketogenic foods are prohibited foods on the ketogenic diet. This category includes all industrial bakery products as well as some fruits.
Sugar, honey, and high-carbohydrate fruits like grapes must not be present in the ketogenic diet to enter ketosis.
Additionally, most grains are also not allowed on the ketogenic diet. It would help to cut the flours, pasta, and even oats to do it well.
ABSTRACT
Ketogenic foods are those that are low in carbohydrates. They are allowed on the keto diet and not alter the ketosis process. Meats, eggs, shirataki pasta, nuts, and Kale are classic examples of ketogenic foods.
