Top 10 Foods to Eat on Keto

A lot of research has been conducted over the decades to determine if high-fat, low-carb keto-friendly foods, which we used to believe were harmful to our health, were actually beneficial. People with a variety of conditions, including type 2 diabetes, obesity, heart disease, epilepsy, and Alzheimer’s disease, have all benefited from the ketogenic diet.

How can a diet rich in cholesterol and fat be beneficial to us?

Because many of the items we once considered harmful — such as eggs and meat — might actually be helpful.

In this article, we’re going to look at the best foods to eat on keto.

1.) Eggs

Let’s begin our top 10 list of foods to eat on keto with one of the cholesterol-packed foods that would make your mother gasp — eggs. Eggs are one of the healthiest and most versatile foods in the world, but they’re especially great for the keto diet since they’re high in healthy fats & are moderate in protein.

Eggs are one of the few ‘superfoods’ in the world, according to many experts. The claim is based on the yolk, not the white.

The egg’s yolk is packed with 13 essential vitamins and minerals as well as lutein and zeaxanthin, two antioxidants that protect the eyes. Choline, a vitamin-like essential nutrient and methyl donor that plays a role in numerous critical physiological processes, is one of the greatest concentrations of beneficial nutrients found in the egg.

Despite containing high levels of cholesterol, eating eggs does not increase most people’s blood cholesterol levels. Moreover, eggs have been shown to alter the shape of LDL in a way that lowers the risk of heart disease.

Increased consumption of eggs has been linked to higher satiety levels and lower blood sugar levels, both of which may contribute to reduced calorie consumption for up to 24 hours. Eggs may therefore be the weight loss-boosting superfood you’ve been waiting for.

Furthermore, one large egg contains less than 1 gram of carbs and less than 6 grams of protein, making it the perfect keto-friendly health food.

There are different ways to seek out the healthiest eggs possible. You can seek out egg producers who allow their chickens to graze outdoors, where they can eat a lot of insects and soak up the sun. These chickens are thought to produce eggs that are higher in omega 3s, vitamins, and minerals.

2.) Low-Carb Berries

Berries are a great keto food. They’re a great source of vitamins, minerals, & antioxidants on the keto diet, & they’re low in carbs. Just make sure to not eat too many of them, as berries still contain some carbs in them.

There are hundreds of berry varieties in the world, and all of them contain different anthocyanins, which are flavonoids that give them red, blue, and purple colors.

These flavonoids also have strong anti-inflammatory effects, aiding in the goal of the keto diet.

Research has found that wild blueberries improve memory in older adults, and other research suggests that they defend the brain from inflammation. Raspberries and blackberries are loaded with antioxidants that have been credited with lowering inflammation and preventing disease.

It is advised that while on the ketogenic diet, you consume berries in limited quantities because of their higher net carb content.

Below are the carb counts for around 1/2 cup of these keto-friendly berries:

• Blackberries: 5 grams of net carbs
• Raspberries: 6 grams of net carbs
• Strawberries: 6 grams of net carbs
• Blueberries: 12 grams of net carb

3.) Alliums — Garlic, Onions, Green Onions, etc.

Allium vegetables such as garlic, onions, and leeks contain allicin, a potent plant compound that activates anti-inflammatory and anti-oxidative activities throughout the body, protecting us from brain damage and disease.

Garlic, in particular, has been used for centuries as a prophylactic and treatment for many diseases.

Its organosulfur compounds, which give it its pungent flavor, taste, and health-promoting benefits, are what make it so effective.

Alliums are one of the few low-carb vegetables that are higher in net carbs, so you can use them to enhance the flavor of your keto meals. Just be aware of the net carbs you’re getting from them.

4.) Cruciferous Veggies — Broccoli, Cauliflower, etc.

All low-carb vegetables provide us with vitamins, minerals, fiber, and antioxidants, all of which are important for maintaining good health on keto. Cruciferous vegetables, on the other hand, provide us with additional health benefits.

It isn’t the large amounts of vitamin K and A in cruciferous veggies like broccoli and cauliflower that makes them one of the top 10 keto foods; it’s sulforaphane.

When we digest cruciferous vegetables, sulforaphane is produced.

This compound stimulates a cytoprotective (cell-protecting) pathway that defends against oxidative stress and removes toxins from the body. Cancer and heart disease risk are lowered as a result of increased consumption of cruciferous vegetables, in addition to increased cognitive function.

All you have to do to reap the benefits of sulforaphane is eat popular veggies like broccoli, brussels sprouts, cauliflower, and cabbage. You won’t have to climb to the top of a mountain or scavenge the Amazon jungle to do so.

Cauliflower makes an excellent substitute for higher-carb foods and stand-alone side items and snacks on ketogenic diets because of its cruciferous nature.

Kale, another example, can be used to make crunchy, tasty chips by baking them in the oven with olive oil & sea salt.

Eating cruciferous vegetables on the keto diet can be a delicious way to get your daily vegetables and maintain ketosis.

5.) Coconuts & Coconut Oil

The most convincing explanation for why saturated fats are harmless is the coconut oil research — one of the most saturated fat-filled foods.

A recent randomized, double-blind clinical trial is a good example of the difference between coconut oil and soybean oil.

The scientists discovered that coconut oil decreased abdominal fat and kept blood lipids in check, whereas soybean oil increased total cholesterol and lowered HDL cholesterol.

What’s more fascinating is that coconut oil was discovered to assist obese adults to lose weight and belly fat. In particular, supplementing the diet of obese males with 2 tablespoons (30 ml) of coconut oil daily resulted in an average waistline loss of 1 inch.

There are a couple of factors behind coconut oil’s health-promoting effects. MCTs, or medium-chain triglycerides, are a type of fat found in coconut oil. The liver directly absorbs MCTs and converts them into ketones, unlike long-chain fats found in fatty meats and dairy.

MCTs and coconut oil can help to increase ketone levels, improve brain function, and decrease calorie intake. In fact, Alzheimer’s disease, Parkinson’s disease, epilepsy, and other neurological disorders can even be treated using MCTs.

You can additionally use MCT Oil in concentrated form to improve the quality of life and cognitive function of those with Alzheimer’s disease.

6.) Nuts & Seeds

It’s worthwhile to include nuts and seeds in any keto meal. They’re high in fat, high in nutrients, they’re portable, & they don’t require any preparation.

Numerous studies have demonstrated that eating nuts frequently is connected with a lower risk of heart disease, certain cancers, depression, and obesity.

Furthermore, consuming nuts and seeds have been shown to boost weight loss by providing plenty of fiber, & thus increasing satiety.

Flaxseed, for one, is the richest dietary source of lignan precursors, while sesame seeds offer the greatest amount of phytosterols among all nuts and seeds.

Lignans and phytosterols both play a role in reducing inflammation, heart disease risk, and cancer risk.

It is best to consume whole or freshly ground nuts and seeds rather than consuming nut and seed oils on their own because they contain unhealthily high levels of inflammatory omega 6s.

When following the ketogenic diet, you’ll find a lot of recipes that require almond flour and flax meal, two low-carb flour alternatives.

Remember, however, that you should be aware of how much of these flours you consume.

Unintentionally consuming too many calories, carbs, and inflammatory fats may result from overeating these nut and seed flours.

All nuts and seeds are low in net carbs, but the amount varies quite a bit between the different types.

Here is the carb content for around 1/4 cup of the most popular nuts & seeds for keto dieters, ranked in order of how low-carb they’re:

• Flaxseeds: 0 grams of net carbs
• Pecans: 1 gram of net carbs
• Brazil nuts: 1 gram of net carbs
• Chia seeds: 1 gram of net carbs
• Macadamia nuts: 2 grams of net carbs
• Walnuts: 2 grams of net carbs
• Almonds: 3 grams of net carbs
• Sesame seeds: 3 grams of net carbs
• Pumpkin seeds: 4 grams of net carbs
• Pistachios: 5 grams of net carbs
• Cashews: 8 grams of net carbs

Nuts and seeds are great for adding variety to your keto diet.

7.) Olives

Olives are really low in carbs & high in fats, making them a keto dieter’s best friend. Numerous health-promoting compounds are present in virgin olive oil and olives.

Oleocanthal, a phenolic compound present in olives and virgin olive oil, has been extensively studied. Due to its anti-inflammatory properties, oleocanthal is excellent for reducing pain and inflammation, making olives and virgin olive oil a great addition to the diet.

An individual serving of olives (28 grams) has 2 grams of net carbs and 1 gram of fiber.

For 7–10 olives, the net carb count is 1 gram for each ounce (28 grams.)

If you don’t like olives or don’t want their net carbs, olive oil is a decent alternative. Even though you won’t get all of the benefits by consuming olive oil, you will still get plenty of healthy fats and health-promoting compounds.

Extra virgin olive oil should be your staple if you are seeking a healthy cooking oil. A recent study discovered that this oil is the most healthy for baking, cooking, and deep frying at high temperatures because it contains high quantities of stable fats and antioxidants that prevent the oil from breaking down into toxic chemicals.

8.) Meat — Beef, poultry, seafood, etc.

Meat, poultry, and seafood are high-quality protein sources, but did you know that their biggest advantage for a keto diet is their healthy fats?

Vitamins B12, iron, creatine, taurine, and DHA, among other things, which are mostly found in the fats of animal products, are all extremely absorbable and therefore have significant health benefits, but they can only be found in animal foods.

B vitamins and several minerals, including potassium, selenium, and zinc, are found in fresh meat and poultry. Creatine, taurine, carnosine, and an iron form that is easily absorbed are also present in varying amounts.

The fats in these meats are beneficial for health. HDL cholesterol (good cholesterol) levels were 8% higher in older women on a diet high in fatty meat than on a low-fat, high-carb diet. 

This study gives us a better understanding of how the ketogenic diet improves cholesterol levels.

When eating red meat or chicken, it is best to consume 100% grass-fed, pasture-raised meat to receive the most health benefits.

Such animals have been shown to have healthier omega 3 to omega 6 fat ratios and higher concentrations of antioxidants compared to animals that are solely fed grains.

However, land mammal based foods can’t compete with the number of anti-inflammatory omega-3s derived from fish and shellfish; numerous studies have found that frequent fish consumption is associated with improved mental health and decreased disease risk due to omega-3 fat intake.

It’s important to be careful about how much shellfish you eat while on the keto diet, as they may have more carbs than you expect.

However, they are extremely nutritious and provide us with important minerals like zinc, copper, and vitamin B12.

Eating too much meat or seafood at one meal can decrease your ketone levels, so it is wise to split your protein intake evenly between meals to maintain or increase your ketone levels.

Meats, poultry, & seafood are great for those following the keto diet because seafood is low in carbs and high in protein.

9.) High-Fat Dairy

High-fat dairy is great for people on the keto diet because it’s high in fat, moderate in protein, & low in carbs. The fats in dairy also have a lot of essential nutrients that can help you stay strong, so don’t skip out on the dairy on keto.

We’ve already looked at how the fats in fatty meats may help lower cholesterol and promote heart health — the same goes for cheese, butter, and cream fats.

Some research indicates that moderate consumption of high-fat dairy may even prevent heart attack and stroke.

There is conjugated linoleic acid (one of the few fatty acids that have been discovered to assist weight reduction) in high-fat dairy products, in addition to protein, vitamins, minerals, and other crucial nutrients.

These nutrients are essential for maintaining strength and function as we age. By eating 7 ounces of ricotta cheese daily, the elderly participants of a recent study were able to boost their muscle mass and strength. In other words, pile on the cheese as you wish!

On the ketogenic diet, you don’t have to be frugal with cheese, cream, and butter, these are the best foods to eat on keto!

Because the low-carb content of high-fat dairy products allows you to consume a reasonable amount without getting too many carbs, you don’t have to skimp either.

10.) Sugar-Free, Dark Chocolate

Your health may benefit from this guilty pleasure. For example, the cocoa in dark chocolate contains many flavanols that reduce blood pressure, heart disease risk, and insulin resistance.

Furthermore, cocoa is referred to as a “super fruit” because it provides as much antioxidant activity as any other fruit (including keto-friendly berries.)

However, you don’t have permission to eat as much dark chocolate as you desire on the ketogenic diet.

Chocolate products may have enough net carbs to kick you out of ketosis.

When purchasing chocolate or any cocoa product, read the label thoroughly to ensure no added sugars or hefty quantities of carbs per serving.

If you don’t like the flavor of dark chocolate, try to find chocolates that utilize healthy, low-calorie sweeteners as sweeteners.

Eating dark chocolate or cocoa is great for the keto diet.

Honorable Mentions

Eating these top 10 keto foods will result in success (even if you don’t strictly follow the ketogenic diet.)

By consuming each one of these foods throughout the week, you will be able to fulfill your macronutrient and micronutrient demands, while losing weight and feeling better than ever.

There are, however, other keto-friendly ingredients that can improve your keto diet results.

In my diet, I’ve been experimenting a lot more with shirataki noodles and avocados lately, for example.

They’ve been providing me with a much-needed change of pace, both in terms of flavor and health.

Avocados

Avocados are crucial to the ketogenic diet, particularly in the beginning. Avocados are rich in several vitamins and minerals, including potassium. You can help alleviate many of the symptoms of the keto flu by increasing your potassium intake during the first few days.

Avocados have been found to help improve cholesterol and triglyceride levels, especially when eaten in a long-term diet.

In one study, avocados were consumed more and resulted in lower LDL cholesterol and triglyceride levels.

Additionally, HDL cholesterol (good cholesterol) levels increased by 11%.

An avocado has around nine grams of carbs, with seven of these being fibers.

This means one avocado has only 2 grams of net carbs, making avocados a keto-friendly, healthy choice.

Avocado oil is an excellent substitute for people who don’t like avocados by themselves, or if you just want to eat more avocados (like me.)

Avocados are rich in vitamins and minerals, but avocado oil has a higher content of monounsaturated fatty acids.

Cholesterol levels can be improved by consuming unsaturated fatty acids such as those found in avocado oil, which is able to withstand high temperatures during cooking and baking.

So, if you want to eat more avocados indirectly, cooking with avocado oil would be a good idea.

Shirataki Noodles

The closest thing to keto pasta is shirataki noodles. They are composed primarily of glucomannan, a viscous dietary fiber, and have less than 1 gram of carbs and 5 calories per serving.

Despite their low-calorie content, shirataki noodles are very filling thanks to their fiber and water content.

Shirataki noodles have been shown to lower your risk for diabetes & heart disease.

Because of their fiber content, shirataki noodles can help you stay full between meals, slowing down the movement of food through your digestive tract.

Anyone seeking to reduce their calorie intake without starving themselves will benefit from these unique qualities and shirataki noodles.

Shirataki noodles can be substituted for any high-carb pasta recipe, as they come in rice, fettuccine, and linguine shapes, among others.

For a quick keto meal, I occasionally make a meal using these noodles, pasta sauce, butter, & pork, for example.

If you want to learn more about this low-carb, keto pasta alternative, you can read my article here talking more in-depth about the benefits of shirataki noodles.

Summary

In summary, the ketogenic diet offers impressive results, & the back-bone of keto are these 10 foods:

• Eggs
• Low-Carb Berries
• Alliums — Garlic, Onions, Green Onions, etc.
• Cruciferous Veggies — Broccoli, Cauliflower, etc.
• Coconuts & Coconut Oil
• Nuts & Seeds
• Olives
• Meat — Beef, poultry, seafood, etc.
• High-Fat Dairy
• Sugar-Free, Dark Chocolate

Honorable mentions:

• Avocados
• Shirataki noodles

The ketogenic diet is renowned for allowing people to experience the benefits of restricting carbs, all while still enjoying their favorite foods. The ketogenic diet will lead to rapid fat loss, improved overall health, enhanced brain function, and decreased risk of various diseases. If you start eating the 12 foods in this article, you’ll start to notice the benefits that each food provides.

If you’re interested in finding out some of the side effects of going keto, you can read my article here explaining the common side effects of going keto & how to solve each problem that arises.