What foods are Keto?
What foods are Keto friendly, is probably the most common question asked when getting started with a ketogenic diet. In this article we will attempt to tackle some of the many keto friendly foods.
What is keto?
First, let us briefly go over what Keto is. The Ketogenic diet or simply referred to as Keto, is a high FAT, moderate protein, and of course Low Carbohydrate diet. Meaning most of your foods and the calories you consume will come from healthy sources of fats.
Keto friendly Meats
So pretty much all meats are going to be keto friendly. However, we feel that far to many people starting out on low carb and ketogenic diets consume far too much meat in the beginning, especially red meats. We prefer to mix things up with a variety of seafood, poultry, pork and red meats.
Some examples of meats to eat on a ketogenic diet include:
- Salmon(great source of healthy fat)
- Tuna steaks/fillets (great source of healthy fat)
- Mostly any fish not fried/battered
- Chicken, white meat
- Chicken, dark meat (slightly more natural fat)
- Turkey(works well ground with other recipes)
- Chicken Wings(not battered of course, be cautious with sauces)
- Pork Chops
- Pork Ribs
- Ground Sausage
- Ham(with no added sugars)
- Steak(all cuts)
- Beef Ribs(no sugar sauces)
- Ground Beef
- Prime Rib
Keto Friendly Fruits
Can you eat fruits on Keto?
Yes! You can have some fruits on keto. A lot of Berries are lesser in natural sugars than other fruits. Here is a list of some but not all fruits available on the Ketogenic diet.
Some examples of Fruits for Keto include:
- Avocado’s (Probably the most well known, many dishes incorporate avocados because of their high levels of healthy fat)
- Blueberries (great as a frozen snack)
- Olives (most people don’t think of these as fruit but they make a great snack and go with many dishes)
Keto Friendly Veggies
What vegetables can you have on Keto?
Most leafy vegetables are fine. You are going to want to stay away from anything starchy like potatoes, and most (not all) veggies that grow underground like rutabagas, and carrots etc.
Here are some examples of keto Veggies:
- Tomatoes(Yes they are technically a fruit but, the way we use them for recipes we decided to include them on this list)
Keto Friendly Nuts and Seeds
Are nuts and seeds okay for Keto?
Absolutely! In-fact Nuts and Seeds make a great snack on the Ketogenic diet because they are usually high in sources of healthy fats.
Here’s a few examples of keto Friednly Nuts and seeds:
- Macadamia nuts (High levels of healthy fat, Here is a good choice)
- Pumpkin seeds
- Cashews (Little more carbs to fat ratio but still okay)
What Oils can I cook with for keto?
We prefer to cook with healthier oils containing no trans-fats. So stay away from margarine and vegetable oils.
Keto friendly oil options:
Condiments & Butter
Generally most mayonnaise is okay on a ketogenic diet but there are some healthier options available(see list). Butters are the same really, pick wisely and stay away from the fake butter replacements.
Here are some other items to add to your grocery cart:
- Dukes Mayo (the best for keto, healthy ingredients)
- Hellmann’s Mayo, the Original(another great option, stay away from the added oils, and fancy flavored versions)
- Kerrygold Butter, Salted and Unsalted(we use unsalted for cooking, one of the better options)
- Any Mustards, yellow, ground, Dijon (but watch out for honey mustard or “sweet” mustards)
- Primal kitchen Ketchup
- G Hughes sugar free ketchup
So hopefully this helps answer your “what foods are keto friendly” question. This is just an example of some of the many options that are available to you if you are getting started with a keto diet. Don’t be afraid to experiment with ingredients in your recipes, just keep it low carb and watch out for those hidden sugars!