We are what we eat. This is a saying that has stood the test of time. The food that we consume contributes to our overall health and well-being. As such, it is very important to watch what we eat. There are various diets that help us to keep track of our food. One of these is the ketogenic diet. This one emphasizes the consumption of low amounts of carbohydrates and high amounts of fat. This form of food consumption has been proven to be great for our health. It helps us to lose weight and stay free of some common diseases. Examples of these are Alzheimer's disease, epilepsy, cancer and diabetes.
In the ketogenic diet, you drastically reduce the amount of carbohydrates that you consume. After that, you can replace them with fat. When you reduce the amount of carbohydrate intake, your body goes into a state known as ketosis. This is where it uses fat as the primary source of energy in the body. Instead of using carbohydrates which are the usual fuel source for body cells, the body begins to break down fat. This leads to tremendous weight loss and an increase in the metabolism. As such, a ketogenic diet is a good way to maintain heath through nutrition. Here are 21 foods to add to a ketogenic diet grocery list.
Fish
This is a type of meat that is great for a ketogenic diet. Fish contain nutrients such as selenium, potassium and B vitamins yet does not contain any carbohydrates. Mackerel and sardines are fatty fish that contain Omega-3 which increases insulin sensitivity and reduces glucose content in the blood. This leads to better health for diabetics and obese people.
Seafood
Shrimp, crabs, clams and squid and other types of shellfish are great for a ketogenic diet. They contain very little to no carbohydrates. To include them in your ketogenic diet, you should have two servings a day. Consuming fresh seafood has been shown to increase mental health.
Green, leafy vegetables
Green vegetables have very low carbohydrate content but are high in nutrients such as vitamin C and minerals. Vegetables such as spinach, kale and cauliflower contain less than 1 gram of carbohydrates per cup. Consuming them in your ketogenic diet helps you to eliminate free radicals and reduce the risk of cancer.
Cheese
There are literally hundreds of types of cheese. They are all low in carbohydrates and have high fat content. For example, an ounce (28 grams) of cheddar cheese contains only 1 gram of carbohydrates. Eating cheese is great for a ketogenic diet.
Avocados
These tasty fruits are actually a very healthy addition to your ketogenic diet. One half of an avocado contains 100 grams of content but only has 2 grams of carbohydrates. The rest is fiber and potassium. Consuming avocados is very good for your ketogenic diet and helps to reduce bad cholesterol.
Meats
This is one of the most important foods to have in a ketogenic diet. White and red meat contain no carbohydrates. They contain protein, B vitamins, potassium, zinc and selenium. Meat preserves muscle mass during a low carbohydrate diet. Seek to consume meat from grass-fed animals because it contains more antioxidants and linoleic acid.
Eggs
Packaged in a nice, convenient shell, eggs are the most versatile foods in the world. A large egg contains less than 1 gram of carbohydrates and 6 grams of protein. In addition to that, eggs trigger body hormones which cause a feeling of fullness leading to lower carbohydrate consumption throughout the day. As a result, eggs are a perfect food to add to a ketogenic grocery list.
Coconut oil
This is a unique fluid that you can add to your diet. Coconut oil has no carbohydrates and contains a nutrient known as medium-chain triglycerides (MCTs). They are normally taken up by the liver and converted into ketones. These are fat deposits that provide a quick source of energy.
Olive oil
Cooking with olive oil is great for a ketogenic diet. Not only does it contain no carbohydrates, this fluid is great for your heart. Olive oil contains high amounts of oleic acid that works to reduce the chances of heart disease. Seek to purchase extra-virgin olive oil as you make your ketogenic grocery list.
Nuts
Nuts such as almonds, cashew and peanuts contain low amounts of carbohydrates and high amounts of fat. Consuming nuts on a frequent basis leads to better mental health and lower risk of heart diseases. It also reduces the chances of developing cancer. Nuts also have high amounts of fiber which leads to a feeling of fullness leading to reduced carbohydrate intake.
Berries
While many fruits have high amounts of carbohydrates, berries do not. Berries have high amounts of fiber. As a matter of fact, raspberries and blackberries contain as much fiber as the carbohydrates that can be digested. They also have antioxidants which reduce inflammation and improve the immune system.
Butter
If you are doing some ketogenic grocery shopping, butter should be on the list. It contains only trace amounts of carbohydrates but has high amounts of fat. Consuming high-fat dairy products such as butter actually reduces the chances of suffering a stroke or heart attack. Hence, butter is healthy for you.
Greek yogurt
Greek yogurt is a good type of food to include in your ketogenic diet. A single ounce (30 grams) of this food contains 1 gram of carbohydrates and 2.2 grams of protein. Therefore, you can safely add Greek yogurt to your ketogenic diet. Moreover, you can combine it with nuts, chopped fruit and cinnamon for a tasty ketogenic treat.
Shirataki noodles
This is a type of noodles that is made chiefly out of glucomannan. This is a viscous fiber that is capable of absorbing 50 times its own weight in water. A single serving of Shirataki noodles contains less than 1 gram of carbohydrates and a total of 5 calories. These noodles slow down the flow of food through the digestive system hence creating a feeling of fullness leading to less food consumption.
Olives
These are the solid form of olive oil. They are a great addition to the ketogenic grocery list. This is because 7 to 10 olives collectively contain only 1 gram of carbohydrates. They are nutritionally beneficial because they contain oleuropein, an active antioxidant.
Root vegetables
There are some vegetables whose roots we consume. Examples of these are onions, garlic, parsley root and leeks. They contain little or no carbohydrates hence are great for your ketogenic diet grocery list.
Condiments
Usually added to complement your meals and make them tasty, condiments are an important item to have in your kitchen. While on a ketogenic diet, you can consume condiments such as arrowroot powder, zero-carbohydrate sweeteners, ketchup and tomato puree. You can also consume cocoa powder and xanthan gum.
Watermelons
Tasty and refreshing, this is a tropical fruit that is great to add to your ketogenic diet. It contains fiber and a whole lot of water. As such, it is a zero-carbohydrate type of fruit. You can use watermelons to stay hydrated as you maintain the ketogenic diet.
Coffee and tea which are unsweetened
Coffee and tea are the most popular breakfast beverages in the world. They contain caffeine which helps to keep us alert and improves our mood. In addition to that, consuming unsweetened coffee is great in a ketogenic diet. No sugar in the beverage leads to no carbohydrates in the body. Consuming these beverages in this way also leads to lower risk of diabetes as well. <h3 Chocolate is often described as the food of love. Popular as a symbol of romance, dark chocolate is good for your health and a great addition to your ketogenic diet. 28 grams (1 ounce) of dark chocolate contains only 3 grams of carbohydrates. As such, it qualifies to be in your ketogenic grocery list.
Whole milk
This is a great beverage to consume if you are on a ketogenic diet. It contains high levels of fat and literally no carbohydrates. Make sure to check the type of milk that you buy to ensure that it is whole and not skimmed milk.
Offal
If you want vitamins and extra nutrients from your meat, offal is the best option. Animal hearts, kidneys and livers contain high levels of protein and no carbohydrates. As such, they are good to add in your ketogenic diet grocery list.
The Important Take Away
If you want to live healthy and boost your immune system, the ketogenic diet is a good option. It is also quite great if your objective is to lose weight. Thats because it forces your body to burn fat. The food items in the list above are ideal to consume for ketogenic purposes.
