Top 7 Nutritious Foods to Include on Your Ketogenic Journey

The ketogenic diet, known as keto, emphasizes high fats and low carbohydrates. This diet shifts your body into ketosis, aiding in blood sugar regulation and weight management. While restricting carbs to 20-50 grams daily, you can still enjoy many healthy foods that supplement your diet through fats and essential nutrients. Here are seven nutrient-rich options to incorporate into your keto lifestyle:

Cheese
Cheese is both flavorful and packed with nutrients. With over a hundred varieties, most cheeses are rich in fats and low in carbs, making them ideal for keto. They provide calcium and protein and, despite their saturated fat content, may support heart health based on some research. Including cheese could also help preserve muscle mass with age, making it a valuable addition to your diet.

Avocados
Loaded with potassium, fiber, and healthy fats, avocados are a keto-friendly superfood. A medium-sized avocado has about 2 grams of carbs and boosts digestion and nutrient absorption. They also aid in improving cholesterol and triglyceride levels, facilitating a smooth transition into ketosis.

Seafood
Seafood, especially fatty fish like salmon, offers essential nutrients such as omega-3s, selenium, B vitamins, and potassium. Most fish are low in carbs, although shellfish and other seafood vary. For example, shrimp contains no carbs, but some shellfish may contain small amounts. Monitoring carb content is important when incorporating different types of seafood into your diet.

Nuts and Seeds
Nuts and seeds are excellent for reducing chronic disease risks and fit well into a keto plan due to their high fat and low carb content. They are rich in fiber, aiding in satiety and calorie control. Different nuts and seeds have varying carb levels, so choosing the right types can optimize health benefits.

Berries
Although many fruits are high in carbs, berries are a suitable choice for keto. Blackberries, raspberries, strawberries, and blueberries are high in antioxidants and fiber, helping boost immune function and fight inflammation while fitting into your carb limits.

Eggs
Eggs are versatile, rich in protein, low in carbs, and great for stabilizing blood sugar. They keep you full longer and provide valuable nutrients like lutein, antioxidants, and zeaxanthin for eye health. Despite their cholesterol content, eggs do not negatively impact heart health; in fact, they may lower bad cholesterol.

Low-carb Vegetables
Non-starchy vegetables like cauliflower, kale, and broccoli are nutrient-dense, low in carbs and calories, and boast antioxidants that protect against diseases. Substituting high-carb vegetables with these can make your keto diet more effective, such as using zucchini noodles instead of spaghetti or cauliflower mash as a potato alternative.