What Foods Can I Eat on Keto

The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

Want to put a ketogenic diet shopping list together? Then here are some tables showing a list of suitable foods.

What Foods Can I Eat on Keto: Dairy Foods 

Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.

Butter	Cheese
Clotted Cream	Cottage cheese
Cream	Creme cheese
Creme fraiche	Ghee
Quark	Sour cream
Whipped cream	Yogurt

What Foods Can I Eat on Keto:Eggs, Meat, and Poultry

You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats.

Bacon	Beef – all cuts
Chicken	Duck
Eggs	Fermented Meats (prosciutto, salami)
Ham	Lamb
Mutton	Pork
Turkey	Venison and wild game

What Foods Can I Eat on Keto: Fats and Oils

While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.

Here are some healthy fat sources:

Avocado Oil	Butter
Coconut Oil	Extra Virgin Olive Oil
Ghee	Goose Fat
Lard	Macadamia Nut Oil
Red Palm Oil	Tallow

What Foods Can I Eat on Keto: Fish

There are countless edible fish and here are some of the commonly available ones.

Anchovy*	Bream
Carp	Catfish*
Cod	Flounder
Haddock	Halibut
Herring*	Mackerel*
Sardines*	Salmon*
Swordfish**	Tilapia*
Trout*	Tuna**

*Best sources of omega-3  **High in both omega-3 and mercury

Fruit (low sugar)

Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.

However, there are plenty of low-sugar fruits that are perfectly fine in moderation.

Avocado	Blackberries
Blueberries	Boysenberries
Coconut	Cranberries
Lemon	Lime
Olives	Raspberry
Rhubarb	Salmonberry
Strawberry	Tomato

There are also many different types of berries that are okay in moderation; 

Nuts

 

Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrates.

Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)

Here are the best low-carb choices:

Almonds	Brazil Nuts
Hazelnuts	Macadamia
Peanuts	Pecan
Pine Nuts	Walnuts

What Foods Can I Eat on Keto: Seeds

Personally, I’m not a fan, but seeds are also a reasonably nutritious option for keto diets.

Aim for about a handful / 1 ounce / 28 grams.

Chia Seeds	Flaxseeds
Hemp Seeds	Pumpkin Seeds
Sesame Seeds	Sunflower Seeds

Shellfish and Seafood

 

Abalone	Clams
Cockles	Crab
Eel	Lobster
Mussels	Oysters
Shrimp	Scallops
Sea Squirt	Squid

Vegetables Suitable For Keto

Generally speaking, lower-carb veggies should be the focus: calciferous veg and leafy greens. The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more. However, a small amount of below-ground vegetables should be okay if you factor them into your total carb count.

Artichoke	Asparagus
Beet Greens	Bell Peppers
Bok Choy	Brocolli
Brussels Sprouts	Cabbage
Cauliflower	Celery
Chives	Cucumber
Eggplant	Green Beans
Green Onion	Kale
Kohlrabi	Leek
Lettuce	Mushrooms
Radish	Red Cabbage
Rutabaga	Seaweed
Spaghetti Squash	Spinach
Swiss Chard	Tomato
Turnip	Zucchini

Key Point: As shown above, ketogenic diets might restrict some foods — but there is still a great deal of choice. Good quality fats like ghee is a safe dairy for a keto diet plan. You may try Milkio grass-fed ghee, which is a pure New Zealand product, made with care and deep dairy expertise. 

About Milkio Grass-fed ghee:

Milkio grass-fed ghee products are verified non-GMO. Milkio Foods, the leading grass-fed ghee manufacturer and exporter, produces them. The ghee is all-natural and offers an intense nutty feel-good aroma, rich, creamy texture, and additive-free quality, making it a superfood for the kitchen.

Milkio Ghee is gluten, lactose, casein, carb, sugar, and a chemical-free product safe for consuming lactose intolerants and casein sensitives. It is keto and paleo diet-friendly.  Milkio ghee products do not contain artificial color, flavor, or preservatives.

Milkio ghee offers a high smoke point. It is shelf-stable dairy oil you can store in the kitchen at room temperature for up to 24 months from the manufacturing date. To buy Milkio ghee, you may place an order at the Milkio website. 

Source : By Michael Joseph, MSc

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