The body generates ketones in the liver where fats are broken down. They are alternative energy sources for the body when glucose and insulin from carbohydrates are unavailable.
Ten Foods You Should Include in Your Ketogenic Diet
As they say, you are what you eat. A ketogenic diet boosts your mental ability and physical health. It also aids in weight loss or maintaining a healthy weight. When you embark on a ketogenic diet, your blood sugar levels stay at a normal range. The low carb diet supports a healthy digestive function. Finally, you get a stabilized energy level all the time.
Choosing the right food for a keto diet does not have to be an uphill task. Below is a top ten list of must-have foods in your ketogenic food basket.
10) Nutritious Fish
Fish is rich in potassium, vitamin B, and selenium. It is among the most nutritious foods for a ketogenic eating plan. Fish like sardines, salmon, and mackerel contain Omega-3 which reduces glucose in the body.
You can explore your most creative recipes to incorporate fish into your low carb diet. Consumption of at least three servings of fish in a week reduces the risk of chronic diseases such as Alzheimer disease.
9) Leafy Low Carb Vegetables
Vegetables are low in carbohydrates but have plenty of nutrients. Some of the nutrients include minerals and vitamin C. The best keto diet vegetables are characteristically leafy and dark. They include kale, cauliflower, spinach, green bell pepper, romaine lettuce, and broccoli.
However, not all vegetables are fit for a ketogenic diet. Some of them are high in sugar. These include yellow onion, raspberries, eggplants, oranges, and blackberries. Whether the vegetables are frozen, or non-frozen is immaterial.
8) Red and White Meat
Beef and poultry is a source of vitamin B, selenium, and zinc. Selenium is famous for its nature as an antioxidant, which suppresses inflammatory diseases.
Eggs are a common source of proteins. Despite the one gram found in each egg, they are a prominent wholesome meal in a ketogenic diet. Most people go for the egg whites. The yolk, however, has numerous benefits including vitamin A, D, E, K, and B-12. It is also rich in minerals like iron and essential vitamins.
The entire egg creates lipids in the body. Eggs improve insulin resistance and get rid of metabolic symptoms. In the long run, it aids in weight loss. However, to include eggs in your ketogenic diet, they have to be naturally fed free-range eggs.
6) Seeds and Nuts
There is a wide range of nuts and seeds that can satisfy your low carb high-fat diet. These seeds and nuts are high in omega fatty acids that equip the body with energy. Almonds, chia seeds, walnuts, and macadamia nuts are examples of foods you should add to your grocery list.
5) Natural Fresh Avocado
The buttery, soft fruit is a must have on your keto diet grocery list. Avocados are rich in healthy minerals, vitamins, fats, and fiber. It also has nutrients and antioxidants that maintain a healthy weight.
Avocados are producers of magnesium and potassium. That are sources of energy in a low carb high-fat diet. These properties increase sports endurance and muscle strength. Avocados have monounsaturated fats that decrease cholesterol in the body. You should add them to your ketogenic food list.
4) Dairy products
Dairy products are among the most prominent foods you should have in your keto food list. For a low carb diet, raw and organic dairy products are best. Processed dairy foods contain up to five times the number of carbohydrates, as opposed to their organic equivalents.
The dairy products you can add to your low carb diet include; mayonnaise, Greek yogurt, soft cheese like mozzarella, and hard cheese like feta. You can add dairy to your usual side dishes, to take advantage of its extra fats.
3) Low Carb Diet Spices
Your ketogenic diet food does not have to be bland. You can add flavor with appropriate spices. Spices are very tricky as they contain carbs. You can maintain a strict low carb diet by avoiding processed food. You also need a carb count that you will maintain when it comes to spices.