Ketogenic Diet

Ketogenic Diet

Olive Oil

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Olive oil provides impressive benefits for your heart.

It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies (47Trusted Source, 48Trusted Source).

In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function (49Trusted Source, 50Trusted Source).

As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise.

Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they have been cooked. You can find olive oil online.

SUMMARY:Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It’s ideal for salad dressings, mayonnaise and adding to cooked foods.

Nuts and Seeds

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Nuts and seeds are healthy, high-fat and low-carb foods.

Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases (51Trusted Source, 52Trusted Source).

Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (53).

Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.

Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds (54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64):

  • Almonds: 3 grams net carbs (6 grams total carbs)
  • Brazil nuts: 1 gram net carbs (3 grams total carbs)
  • Cashews: 8 grams net carbs (9 grams total carbs)
  • Macadamia nuts: 2 grams net carbs (4 grams total carbs)
  • Pecans: 1 gram net carbs (4 grams total carbs)
  • Pistachios: 5 grams net carbs (8 grams total carbs)
  • Walnuts: 2 grams net carbs (4 grams total carbs)
  • Chia seeds: 1 gram net carbs (12 grams total carbs)
  • Flaxseeds: 0 grams net carbs (8 grams total carbs)
  • Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
  • Sesame seeds: 3 grams net carbs (7 grams total carbs)

SUMMARY:Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.

Berries

Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.

Berries are low in carbs and high in fiber.

In fact, raspberries and blackberries contain as much fiber as digestible carbs.

These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease (65Trusted Source, 66Trusted Source, 67Trusted Source).

Here are the carb counts for 3.5 ounces (100 grams) of some berries (68, 69, 70, 71):

  • Blackberries: 5 grams net carbs (10 grams total carbs)
  • Blueberries: 12 grams net carbs (14 grams total carbs)
  • Raspberries: 6 grams net carbs (12 grams total carbs)
  • Strawberries: 6 grams net carbs (8 grams total carbs)

SUMMARY:Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.

 Butter and Cream

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Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.

For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease.

In fact, some studies suggest that a moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke (72Trusted Source, 73Trusted Source, 74Trusted Source).

Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss (23Trusted Source).

SUMMARY:Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.

Shirataki Noodles

Shirataki noodles are a fantastic addition to a ketogenic diet. You can find them online.

They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.

In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water (75Trusted Source).

Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (76Trusted Source, 77Trusted Source, 78Trusted Source).

Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes.

SUMMARY:Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.

Olives

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Olives provide the same health benefits as olive oil, only in solid form.

Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage (79Trusted Source).

In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure (80Trusted Source, 81Trusted Source).

Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.

A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size (82).

SUMMARY:Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.

Unsweetened Coffee and Tea

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Coffee and tea are incredibly healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may improve your physical performance, alertness and mood (83, 84, 85Trusted Source).

What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes (86Trusted Source, 87Trusted Source).

Adding heavy cream to coffee or tea is fine, but stay away from “light” coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.

SUMMARY:Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.

murthy

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