15 Best Foods and Drinks for the Keto Diet
Netgenz - Health | Since its invention in the 1920s for some epilepsy patients, the ketogenic diet or keto diet has thrived all over the world. With the idea of being low in carbohydrates and high in fat, various studies have also shown that the keto diet can help achieve a good weight and is safe for diabetic patients.
When on a keto diet, you limit your carbohydrate consumption to 20-50 grams per day. The easy way is to stay away from rice. Eh, but what will be full? Don't worry, the following drinks and foods are not only delicious and filling but also still meet the requirements of the keto diet.
Here are 15 Best Foods and Drinks for the Keto Diet
1. Seafood (seafood)
Seafood such as fish and shellfish are highly recommended for the keto diet. In fact, according to research by the American Heart Association in 2019 with the title "Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease" in the journal Circulation in 2018, you are advised to consume 1-2 servings of seafood/week.
Still not enough facts? According to research in New Zealand published in the journal Nature in 2014, consumption of fatty fish rich in omega-3 fatty acids, B vitamins, selenium, and potassium such as salmon, mackerel, and sardines can lower insulin levels and reduce insulin resistance in obese patients. , and enhance cognitive roles.
However, it must be remembered that some seafood dishes contain carbohydrates, so their consumption needs to be limited. From the 100 g ration, the following are the carbohydrate content of some seafood ingredients:
- Scallops and mussels: 4 gr.
- Octopus: 4 gr.
- Oysters: 3 gr.
- Squid: 3 gr.
Low in carbohydrates and calories, this vegetable is rich in other nutrients and minerals. In addition, low-carb vegetables still contain fiber. According to a study in the United States (US) with the title "Nutrients and bioactive in green leafy vegetables and cognitive decline" in the journal Neurology in 2018, consuming vegetables will protect you from free radicals whose character is destructive.
Furthermore, some vegetables such as broccoli, kale, and cauliflower can help prevent cancer and heart disease, according to a study entitled "Trends in Cruciferous Vegetable Consumption and Associations with Breast Cancer Risk" in the journal Current Developments in Nutrition in 2017. Vegetables that are safe for the keto diet are:
- Mung beans
- Brussels sprouts
- Bell peppers (especially green)
- Japanese Cucumber
Find out the net carb content of the vegetables. For example, one cup of spinach has 1 gram of net carbs, while 1 gram of Brussels sprouts has 7 grams. Some of the vegetables above, such as cauliflower and Japanese cucumber, can be used as an alternative to rice because they are low in carbohydrates.
Cheese is rich in fat and low in carbohydrates, making it perfect for the keto diet. As a distinction, the US Department of Agriculture (USDA) writes 100 g of cheddar cheese contains only 3 g of carbohydrates and is provided with 33 g of fat. High fat can not increase the risk of heart disease?
Although rich in saturated fat, apparently cheese does not make heart disease. In fact, according to a combined study published in the journal The Lancet in 2018, cheese can actually help prevent cardiovascular disease.
Here's a list of delicious cheeses that are perfect for the keto diet:
- Blue cheese
- Colby jack
- Cream cheese
- Goat cheese
- Pepper jack
- string cheese
According to a 2014 study in Mexico in the journal Clinical Interventions in Aging, consumption of 210 grams of ricotta cheese daily can prevent the loss of muscle mass and ability without aging.
Healthy, crunchy, and delicious, that's a short description of avocado. Approximately 100 g of avocado contains 9 g of carbohydrates. Don't be fooled, of the 9 grams, 7 grams are fiber, so the net carbs are only about 2 grams!
Avocados are rich in several minerals and vitamins. One of them is potassium, an important mineral that may often be underestimated, even though it can actually facilitate the transition to a ketogenic diet.
In addition, according to research in the Journal of the American Heart Association in 2015, consuming an avocado every day can lower the content of low-density lipoprotein (LDL) or bad cholesterol.
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5. Red meat and poultry
Considered the basic foods on the keto diet, red meat and poultry are equally rich in B vitamins, minerals, and low in carbohydrates. In addition, red meat and poultry have protein that can maintain muscle mass as long as you are on a keto diet.
According to a study in Denmark that included 14 elderly women in The American Journal of Clinical Nutrition in 2015, consumption of fatty meats can raise good cholesterol levels by about 5% higher, compared to a low-fat, high-carbohydrate diet.
Which red meat is good to eat? According to a 2010 report in the Journal of Nutrition, beef from grass-fed cows is better than beef-fed seeds and fiber. Grass-fed beef is said to be rich in omega-3 fatty acids, conjugated linoleic acid, and antioxidants.
With 1 gram of carbohydrates and 6 grams of protein, eggs are a food that is definitely on this list. In addition, various studies have found that eggs stimulate hormones that make you more resistant to hunger!
You should eat the eggs whole, don't throw away the yolks! In fact, all the nutrients combined in egg yolks, including the antioxidants lutein and zeaxanthin can maintain eye health and prevent cataracts.
Although high in cholesterol, eggs can replace bad cholesterol particles, thereby reducing the risk of cardiovascular disease.
7. Coconut oil
A unique source of energy during the keto diet program, coconut oil contains medium-chain triglycerides (MCT) which are directly processed by the liver into ketones and a healthy source of energy. Instead, the ketones in coconut oil are recommended for patients with brain and nerve problems.
Of course, coconut oil can help you lose weight! Based on a study in Malaysia in the journal ISRN Pharmacology in 2011, those who consumed 2 tablespoons of coconut oil a day reported a reduction in waist circumference of 2.5 cm without changing their diet.
8. Greek yogurt and cottage cheese
These two animal products are great for the keto diet. Yes, Greek yogurt and cottage cheese are rich in protein. Just 1/2 cup (105 grams), Greek yogurt has 9 grams of protein and 4 grams of carbohydrates, while cottage cheese has 11 grams of protein and 5 grams of carbohydrates.
According to various studies, Greek yogurt and cottage cheese are said to suppress appetite and keep you full longer. Combined with several other ingredients that are friendly to the keto diet, Greek yogurt, and cottage cheese are even more delicious to eat!
9. Olives are EVOO or unripe
Whether raw or processed as an oil, olives and olive oil are great for heart health. This is because either olive or its oil contains oleic acid, the single unsaturated fat that lowers the risk of heart disease. In addition to oleic acid, extra virgin olive oil (EVOO) is said to contain phenolic antioxidants that can suppress inflammation and improve the role of arteries in the heart.
Without carbohydrates, you can prioritize olive oil for salad dressings or natural mayonnaise ingredients. If used for frying, cook on low heat.
Fruit-shaped, healthy olives. Contains the anti-oxidant oleuropein, olives can protect you from free radical compounds that can destroy cells in the body. Tested in vitro, the content in olives resists bone loss and keeps blood pressure low.
Unlike processed oil, olives still have carbohydrates and the content depends on the size of the fruit. However, 1/2 of that carbohydrate is fiber. So, with a size of 10 fruits (34 grams), olives have 2 grams of carbohydrates and 1 gram of fiber, so the net carbs are only 1 gram.
10. Nuts and some seeds
Nuts and some whole grains are also very important on the keto diet because they are high in healthy fats and low in carbohydrates. The low carbohydrate content in nuts and some seeds is due to the high fiber content which makes you more resistant to hunger, thus preventing excessive calorie consumption.
According to a combined study in the US entitled "Nut Consumption and Risk of Cardiovascular Disease" in the Journal of the American College of Cardiology in 2017, the consumption of nuts and some whole grains was found to prevent cardiovascular disease to coronary heart disease.
Although low in carbohydrates, it's best to know net carbohydrates from a variety of nuts and other grains depending on size. From the ratio of 28 grams, here are net carbohydrates and overall carbohydrates from various nuts and seeds that are often eaten:
- Almonds: 2 g net carbs (6 g total carbs).
- Brazil nuts: 1 g net carbs (3 g overall carbs).
- Cashews: 8 g net carbs (9 g total carbs).
- Macadamia nuts: 2 g net carbs (4 g total carbs).
- Pecans: 2 g net carbs (4 g overall carbs).
- Pistachios: 5 g net carbs (8 g total carbs).
- Walnuts: 2 g net carbs (4 g overall carbs).
- Chia seeds: 1 g net carbs (12 g total carbs).
- Flaxseeds: 0 g net carbs (8 g total carbs).
- Pumpkin seeds: 3 g net carbs (5 g total carbs).
- Sesame seeds: 3 g net carbs (7 g total carbs).
11. Fruit give
In contrast to other fruits that are high in carbohydrates, various berries are said to be low in carbohydrates and rich in fiber.
In fact, raspberries and blueberries contain fiber, which accounts for the majority of their net carbs. From the 100 g ration, here are the recommended fruits for the keto diet along with their net carbs and overall carbs:
- Blackberries: 11g net carbs (16g total carbs).
- Blueberries: 9 g net carbs (12 g total carbs).
- Raspberries: 6 g net carbs (12 g total carbs).
- Strawberries: 7 g net carbs (9 g total carbs).
In addition, various studies show that the fruit is full of antioxidants which are believed to reduce infection and protect against disease.
12. Butter and cream
Natural sources of fat, butter, and cream are recommended for the keto diet simply because they have few or almost zero carbohydrates. Same with other livestock products, butter and cream contains conjugated linoleic acid, so they are good for lowering the scales! Eh, is not the fat in butter and cream can trigger heart disease?
That's what has so far become a scourge for the consumption of butter and fat. In fact, various studies have opposed the saturated fat in cream and butter as a trigger for cardiovascular disease. When eaten in moderation, high-fat livestock products such as butter and cream can actually avoid it.
13. Mi Shirataki
Coming from the Land of Sakura, shirataki noodles (which means "white waterfall") which are predicted to replace white rice can be added to the keto diet menu, you know. Containing less than 1 gram of net carbs and 15 calories, the specialty of shirataki noodles is none other than water!
In fact, shirataki noodles are made from a thick fiber called glucomannan, which can absorb up to 50 times its weight in water. Various studies have found that thick fiber makes a gel in the digestive tract which can slow the movement of food, thereby reducing hunger and increasing blood sugar. This is definitely suitable for obese and diabetic patients.
Although it often comes in the form of noodles, apparently shirataki can be found in other forms, from rice to pasta.
14. Coffee and tea
Tasted warm amid rainy weather or at dusk, coffee and tea are special drinks that can be tasted in the keto diet program. As well as containing caffeine, various studies have found that tea and coffee can increase the body's metabolism and help improve physical performance, alertness, and mood.
Eaten without other frills, coffee and tea can apparently keep you from diabetes. According to a 2015 study in the US in the journal Diabetologia entitled "Changes in Coffee Intake and Subsequent Risk of Type 2 Diabetes", tea and coffee lovers can be free from the risk of developing diabetes. In fact, coffee drinkers are said to have the lowest risk of developing diabetes.
You can't stand the bitter or bland taste? It's okay to add a little heavy cream or sugar to your coffee or tea. However, stay away from light coffee (whose beans are not roasted for long) or tea with a latte because it is often added to non-fat milk and has a high carbohydrate content, so it can destroy the keto diet program.
15. Dark chocolate
Dark chocolate is a dessert that you can add to the keto diet menu. Generally, chocolate equals the word "fat". Surprised that chocolate made it onto this list? Read why.
Rich in anti-oxidants, a 2011 study in the journal BMC Chemistry found that dark chocolate has the same or even more antioxidants than berries.
In addition, several studies have found the flavanol content in dark chocolate, can prevent heart disease by lowering blood pressure and healthy arteries.
In detail, you are recommended to consume dark chocolate with 70% cocoa content in medium size. Just a reminder, 28 grams of dark chocolate with 100% cocoa content only has a net carbohydrate content of 3 grams. But, do not forget yourself, yes, when consuming it!
In addition to helping reduce waist circumference and lower the number on the scale, the keto diet has more vision for the quality of your life. Created for the first time as a program for epilepsy patients, apparently, the keto diet has more roles for the heart, blood sugar levels, to protect your body from the bad effects of free radicals!