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.
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 | Cream cheese |
Cream fraiche | Ghee |
Quark | Sour cream |
Whipped cream | Yogurt |
You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats. Let’s list what food can I eat on a keto diet.
Bacon | Beef – all cuts |
Chicken | Duck |
Eggs | Fermented Meats (prosciutto, salami) |
Ham | Lamb |
Mutton | Pork |
Turkey | Venison and wild game |
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 |
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
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;
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 |
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 |
Abalone | Clams |
Cockles | Crab |
Eel | Lobster |
Mussels | Oysters |
Shrimp | Scallops |
Sea Squirt | Squid |
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 | Broccoli |
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 |
Is cream fraiche keto? A few flavored cream fraiche contain higher than average carb counts and are not supportive of keto. It is better to try full-fat crème fraiche. You may season it with your favorite spices.
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 are safe for a keto diet plan. You may try Milkio grass-fed ghee.
Try Milkio grass-fed ghee, manufactured by Milkio Foods, New Zealand using the finest ingredients, and traditional ghee-making process. Milkio grass-fed ghee is all-purpose and does not contain lactose, casein, and gluten.
The ghee offers an intense nutty feel-good aroma, rich, creamy texture, and versatility, making it a superfood for the kitchen.
Milkio Ghee is a carb & sugar-free product safe for consuming lactose intolerants and casein sensitives. It is keto and paleo diet-friendly.
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 18 months from the manufacturing date. To buy Milkio ghee, please check the Milkio website for product specifications, and/or sales assistance.
If You Wish to partner with us to Import/Buy/Distribute/Trade Our Milkio Ghee products, or for developing Private label ghee products, or contract ghee manufacturing support, Please Feel Free To Contact Us Via Our Email, We Will Be In Touch With You Within the next 48 Hrs.
Source : By Michael Joseph, MSc
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