Diet

20 Best Low Carb Foods For Keto Diet Plan

February 17, 2021

Overview

The word keto came from ketosis, a metabolic process of body fat burn without carbohydrates. The concept of the keto diet works on this process. The low carbs diet supplies a lesser amount of carbohydrates to the body for energy production. As a result, the body starts to burn stored fat to produce energy helpful in weight reduction.

The difficulty is that keto is not an easy task for some people and there is a myth that healthy eating means only eating tasteless food. The keto diet has been split into three distinct categories based on carbs intake.

Ketogenic: not more than 20 grams of net carbs allowed per day
Moderate low carb: 20-25 grams of net carbs per day allowed
Liberal low carb: from 50-100 grams of net carbs allowed per day

The above point makes the keto diet easy and affordable with a normal lifestyle. Here is a list of low-carb foods that make your meal luscious and healthy.

1. Low-Carb Red Meat:

Fresh Meat:

Meat is a primary source of proteins, fats, vitamins, and minerals, with zero carbs, sugar, and fiber. It is a rich source of vitamins B3, B6, and B12, zinc, selenium, iron, and phosphorous.

To maintain the keto diet with zero carbs and essential nutrients, consuming fresh meat is a healthy choice. Here is a list of zero or low carbs meat.

Beef
Lamb
Pork
Game meat

Processed Red Meat:

Processed meat is very convenient and easy to use in daily meals. The processed meat enhances the flavor of your keto diet meals. Here is the list of various processed meat available at the markets.

Hotdog
Sausages
Bacon
Ham
Deli Meats
Salted and cured meat
Smoked meat
Jerky, meat sticks, and other dried meat
Canned Meat

Essential Health Benefits of Red Meat:
Meat has several beneficial health effects, such as enhancing the immune system and helping form red blood cells, hormones, and muscle tissue.

2. Low-Carb White Meat:

White meat is the best source of protein and has low-fat content compared to red meat. The white meat has zero carbs, and the low-fat portion makes it a favorite for keto dieters. The other nutrients present in white meat are B-vitamins, Vitamin A, E, and K, calcium, selenium, zinc, magnesium, phosphorus, and iron. Here is a list of white meat sources.

Chicken
Turkey
Duck
Goose
Hen
Quail
Ostrich

Essential Health Benefits of White Meat:
The consumption of white meat can prevent strokes and colon cancer. White meat is a core source of the protein necessary for muscles, body tissues, and red blood cell development.

3. Low-Carb Seafood:

Seafood is also the best source of protein and is rich in Omega-3 fatty acids. These are polyunsaturated fatty acids that have a prominent effect on heart health. Plus, seafood is a natural vitamin A and D source, essential for good body health. Thus, the doctor or dietician recommends consuming seafood at least twice a week.

The wild-caught salmon fish and sardine fish are considered healthy fishes. They have high omega-3 fatty acids and low mercury content.

You can have processed canned or smoked fish, but it is free of carbs ingredients. Here is the list of some low carbs fishes.

Cod
Flounder
Sole
Haddock
Halibut
Sardine
Swordfish
Flatfish
Spanish Mackerel
Grouper
Tuna
Trout
Salmon
Catfish
Bass

Essential Health Benefits Of Seafood:

Seafood is good for the eyes, hairs, skin, brains, the heart and reduces depression. Seafood is also a good source of vitamin A and D, essential factors for teeth, bone, and muscles.

4. Low-Carb Vegetables:

Vegetables can make the core part of any healthy diet plan. It contains essential nutrients that help to maintain health and weight loss management. The leafy green vegetables are healthy options for the keto diet plan. They are high in fiber, minerals, and low calories.

The vegetables grown on the ground have high water, vitamins, minerals, phytochemicals, and fiber content with low carbs, except for the root vegetables. The vegetables grown below the ground are rich in carbohydrates and starch. Here is a list of some low-carb vegetables for your keto diet plan.

Cauliflower
Cabbage
Avacado
Olives
Zucchini
Spinach
Asparagus
Kale
Green beans
Brussels sprout
Broccoli
Celery

Essential Health Benefits Of Vegetables:
Vegetables are rich in dietary fiber that helps reduce cholesterol levels and constipation. Vegetables rich in potassium help maintain healthy blood pressure and decrease the risk of heart strokes.

Vegetables are also rich in folate helps in the production of red blood cells. And responsible for developing a healthy brain and spinal cord in the fetus. The other essential nutrients are Vitamin A and C, which reduce the chances of infection in the eyes, skin, and teeth.

5. Low-Carb Fruits:

The fruits are considered healthy food, but most fruits have high-carb components. The selection of fruits among the keto diet practitioners is confusing and controversial.

Fruits possess natural sugar (fructose and glucose), so calculating the number of fruits consumed is a matter of consideration here. Fewer fruits have low carbs and can consume as one slice or two daily.

Fruits with more water content are consumed and used after carbs calculation per 100g. Fewer carbs fruits are listed below.

Watermelon
Cantaloupe
Honeydew
Peaches
Plum
Kiwi
Grapes
Clementine
Apple
Orange

Essential Health Benefits Of Fruits:
Fruits are an excellent source of vitamins, minerals, fiber, and antioxidants. The fruits refresh your skin, reduce inflammation, and lower the risk of heart disease, cancer, and diabetes.

6. Low-Carb Berries:

If you love berries and want to stick to the keto, don't worry; you can have them. The berries are the best substitute for fruits in the keto diet that contain low carbs and high fiber. The berries also contain vital vitamins, minerals, and antioxidants.

Berries have relatively high sugar than some fruits, but it is low in carbs compared to other fruits. However, berries consume under a moderate amount in the keto diet. Here is the list of healthy berries given below.

Strawberries
Raspberries
Blackberries
Blueberries
Goji Berries

Essential Health Benefits Of Berries:
The berries are famous for their magical effect on the skin as they are an excellent source of antioxidants, the best anti-aging agents. They reduce the oxidative stress process of cells, help reduce inflammation, and prevent cancer.

7. Low-Carb Nuts:

Nuts have low in carbs and are healthy food containing healthy fat and plant-based protein. The nuts fit into the keto diet because they are low carb but consumed moderately. The nuts intake keeps you feeling full all day, so you consume fewer calories, which helps reduce weight.

Nuts are rich in fiber, vitamin E, ital magnesium, phosphorus, copper, manganese, and selenium. A hand full of nuts produces high energy with low carbs, and healthy fats make nuts ideal keto food. Some low carbs nuts are.

Pecans
Macadamia Nuts
Brazil Nuts
Walnuts
Hazelnuts
Pine Nuts
Peanuts
Almonds
Cashews
Pistachios

Essential Health Benefits Of Nuts:
The nut is a heart-healthy food that provides healthy fats, vitamins, and minerals. They boost heart health, encourage weight loss, and maintain blood sugar levels.

8. Low-Carb Seeds:

Most keto recipes use seeds because they are low in carbs and high in fiber, healthy fats, micronutrients, and antioxidants. Many people have nut allergies, and Seeds are the perfect replacement for nuts.

Seeds are high in omega-3 and omega-6 fatty acids and are famous for heart-healthy properties. The other nutrients are calcium, potassium, magnesium, manganese, thiamine, zinc, copper, iron, and vitamin E. The seeds used in keto are:

Chia Seeds
Flax Seeds
Hemp Seeds
Sesame Seeds
Pumpkin Seeds
Sunflower Seeds

Essential Health Benefits Of Seeds:
Seeds have vast beneficial health effects, lowering blood pressure and cholesterol levels, enhancing skin, nails, and hairs, reducing inflammation, and promoting digestion.

9. Low-Carb Grains:

Low carbs grains are not common in keto diet practitioners but are high in fiber and low in carbs. Make room in your keto diet plan and fill the daily fiber requirement in moderation. Grains are rich in protein, fiber, selenium, zinc, copper, phytoestrogens, lignans, vitamin E, and phenolic compounds.

A healthy diet contains a small portion of grains because grains have various essential nutrients. If your diet lacks grains, the chances of cancer, diabetes, and heart disease are high. Some of them are:

Oats
Quinoa
Bulgur
Millet
Couscous
Wild rice
Spelt
Popcorn
Barley
Brown Rice

Essential Health Benefits Of Rice:
Grains are full of fiber that improves digestion and produce a feeling of fullness. Help in weight loss and management. It prevents the risk of heart disease, cancer, and type 2 Diabetes. Eating grains can prevent the inflammation root cause of many chronic diseases.

10. Low-Carb Herbs And Spices:

Adopting the keto diet is unlike having a tasteless and unflavored meal on your plate. Many spices and herbs that are low in carbs produce a culinary style to your homemade recipe. Spices and herbs with a varied amount of carbs are moderately used to flavor up your meal.

Some common herbs and spices come with unhealthy components that make a careful selection of spices and herbs. The keto-friendly low-carb species are:

Salt
Black Pepper
Mustard
Oregano
Basil
Thyme
Rosemary
Chives
Dill
Cinnamon
Curry Powder
Chilli Powder
Parsley
Cilantro
Mint

Essential Health Benefits Of Spices:
Spices and herbs contain trace amounts of minerals and vitamins like iron, magnesium, calcium, vitamin A, C, and B6. Spices and herbs have potent health effects, as cinnamon lowers blood sugar levels.

The peppermint leaves may reduce nausea and relieves irritable bowel syndrome. Basil improves immunity and fights against infections. Rosemary relieves nasal congestion and helps in the prevention of allergies.

11. Low-Carb Cheese:

Cheese contains beneficial fats with limited carbs that make it keto-friendly food. Most full-fat, unprocessed cheese with no flavor ingredients has 0-1 gram of net carb.

Cheese is high in saturated fats but contains conjugated-linoleic acid, which helps in weight loss. Cheese is the best source of calcium and potassium. Also has trace amounts of iron, magnesium, cobalamine, and Vitamin A and D. Most cheeses are low in carbs, so you can enjoy cheese blends. Must count the net carbs ratio if used daily in your meals. Some of them are.

Asiago
Blue
Brie
Camembert
Cheddar
Cream Cheese
Colby
Cottage Cheese
Edam
Fontina
Feta
Goats
Gouda
Gruyere
Harvati
Mascarpone Cheese
Mexican Blend Cheese
Monterey
Mozzarella
Muenster
Neufchatel
Parmesan
Provolone
Ricotta
Swiss

Essential Health Benefits Of Cheese:
Cheese is a rich source of calcium, fat, and protein. Cheese enhances the immune system as cheese contains probiotics. Being rich in calcium improves the bone's health and prevents osteoporosis.

It also promotes muscle growth and helps in lowering blood pressure. Cheese possesses essential Vitamin K2 reduces the risk of heart disease.

12. Low-Carb Fats and Oil:

Consuming healthy fats without adding carbs and protein to your meal is healthy. All fats and oils are unhealthy as they break down into many harmful complex compounds on exposure to the heat.

Research shows that extra virgin oils are more stable when heated and do not break into harmful compounds. The other sources of healthy fats and oil will be:

Extra virgin olive oil
Coconut oil
Grass-fed butter or ghee
MCT oil ( Medium-chain triglycerides)
Avocado oil
Animal Fats

Essential Health Benefits Of Fats and Oils:
Oils and Fats supply the energy and transport the fat-soluble vitamins through the blood in the body. Coconut oil may boost heart health, protect your skin, hair, and nails, and raise LDL cholesterol. It helps to reduce weight by depressing hunger and enhancing fat burning.

Olive oil is heart-healthy oil with omega-3 healthy fatty acids. It helps in weight loss, works as an anti-inflammatory agent, and reduces the risk of diabetes.

13. Low-Carb Condiments and Sauces:

Condiments and sauces add flavor and taste to a simple plain dish. But in the keto diet, the number of carbs in sauce should be less or zero. Low carb condiments are hard to locate but can find after reading the list of ingredients. Some of them are:

Avocado oil mayonnaise
Dijon Mustard
Unsweetened Ketchup
Coconut Aminos
Sugar-Free BBQ Sauce
Hot Sauce
Sugar-Free Steak Sauce
Ranch Dressing
Italian Vinaigrette
Marinara Sauce

Essential Health Benefits Of Condiments and Sauces:
Although the sauces don't have nutritional values and vital health benefits. Hot sauce is a healthy sauce that reduces the risk of type 2 diabetes and heart disease. And relieves pain and stress, clears congestion, improves digestion, and reduces inflammation.

14. Egg:

Egg contains less than 1 gram of carbs, and 6 grams of protein makes it ideal for keto. The egg is famous for its nutrition and versatility, making it everyone's favorite.

The egg is the best source of calcium, potassium, iron, and Vitamin A and D. The white part consists of albumin protein and fewer calories. The egg yolk contains antioxidants, the bulk of vitamins, minerals, and protein.

Essential Health Benefits Of Egg:
Egg provides incredible nutrition as it contains several vitamins like Vitamin A, B2, B5, B9, B12, phosphorus, and selenium. It helps to reduce weight and provide the feeling of fullness. Egg decreases the risk of heart disease and increases the HDL cholesterol level. The egg contains lutein and zeaxanthin antioxidants responsible for eye protection from various diseases.

15. Low-Carb Dairy:

Dairy products are rich in fats and low in carbs, due to which rich, creamy dairy products are listed under the Keto diet. All dairy products are not keto-friendly like, cow and goat milk, but full-fat cream and full-fat yogurt are used in the keto recipes.

Dairy provides essential fat and protein to our body, and no healthy diet plan skips it. Cow and goat milk is switched with healthy, low-carb alternatives such as almond milk, soy milk, and many more. Here is the list of low carbs and dairy:

Butter
Cream
Ghee
Plain Greek Yogurt
Half-and-half
Full-fat Yogurt
Almond milk
Soy milk
Flax milk
Macadamia nut milk

Essential Health Benefits Of Milk:
Milk, a renowned rich source of calcium and protein, boosts bone health and prevents chronic bone disease. The cream contains vitamins A, D, E, and K with choline, phosphorus, and calcium. The consumption of cream may enhance your skin, hair, eyes health, body growth, red blood cell production, and brain.

16. Low-Carb Drinks and Beverages:

The keto diet encourages fluid intake in large quantities. Stick with the diet and the healthy choices made by using low-carb drinks. It is hard to distinguish between drinks that possess hidden carbs.

Water is the best fluid on earth and contains vital nutrients and zero carbs. Unsweetened tea and coffee are other best options for low-carb drinks. Some other low carbs drinks are:

Water
Coffee
Unsweetened Tea
Black Tea
Green Tea
Herbal Tea
Sparkling Water
Soda Water
Seltzer Water
Club Soda
Keto Smoothie
Diet Soda
Vegetable Juice

Essential Health Benefits Of Drinks and Beverage:
Water is the best hydrating agent and potent energy boost. Tea is rich in antioxidants that prevent the chances of cancer. Coffee aids in weight loss and enhances the slight metabolism of the body.

17. Low-Carb Alcohols:

Following the keto diet and being social at the same time is sometimes not easy. Drinking liquor slows ketosis and affects the weight loss process. The low-carb liquor choice was made to stick with the keto diet. The moderate use of low-carb alcohol does not affect the weight loss process. Some of the low-carb drinks are listed here:

Gin
Rum (unflavored)
Vodka (unflavored)
Whiskey
Tequila
Scotch
Bourbon
Brandy
Cognac

Essential Health Benefits Of Low-carb Alcohols:
Low-carb alcohols in moderate usage provide empty calories with little or no essential nutrients like protein, fiber, vitamins, and minerals. The consumption of alcohol must avoid, but if necessary, used in context with the adverse effects.

18. Low-Carb Sweeteners:

In a ketogenic diet, all carbs are cut off to achieve a metabolic state called ketosis. The process of breakdown of body fats in the absence of carbohydrates.

This process requires reducing sugar consumption, which also should be low in carbs.

It is pretty challenging for keto practitioners as the sweetener contains a varying amount of sugar. And sugar is naturally a carb, and artificial sweeteners have many adverse effects on health. Here is a list of healthy low-carb sweeteners:

Stevia
Sucralose
Erythritol
Xylitol
Monk Fruit Extract

Essential Health Benefits Of Low-Carb Sweeteners:
Moderate low-carb sweeteners may not increase blood sugar levels and prevent dental plaques and cavities.

19. Low-Carb Snacks:

Snacks are those you eat in the middle of two meals; snacks kick out your hunger for the nick of time. Untimely eating may affect your weight, and you may not continue your keto diet.

The low-carb snacks are healthy, aid in weight loss, and provide a feeling of fullness. Here is the list of some luscious low-carb snacks.

Hard-Boiled Egg
Nuts
Cheese
Unsweetened Yogurt
Bone Broth
Vegetable sticks with dips
Pepperoni Slices
Zucchini Chips
Cream with berries
Canned Fish
Smoked Fish
Jerky Meat
Salad Sandwiches
Kale Chips
Caprese Roll

Essential Health Benefits Of Low-Carb Snacks:
Snacks are energy boosters that provide calories and healthy nutrients in little time. A variety of nutrition is supplied depending on your snack type.

20. Shirataki Noodles:

The shirataki noodles produce from a viscous fiber called glucomannan. It is low in carbs and contains 1 gram of net carbs and 15 calories per serving. It is the perfect substitute for commonly used high carbs noodles. A variety of shapes of shirataki noddles available in the market like:

Rice
Fettuccine
Linguine

Essential Health Benefits Of Shirataki Noodles:
Shirataki noodles make a viscous gel that slows down digestion and feels full, helping in weight loss. Besides, shirataki noodle reduces cholesterol, maintains blood sugar, and treats constipation.