The ketogenic diet has become quite popular recently.Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy and prevent certain cancers, Alzheimer’s disease and other diseases, too.
A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Let’s discover 9 healthy foods to eat on a ketogenic diet with Guanabana:
1. Low-Carb Vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day. What’s more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk.
Cheese is both nutritious and delicious. There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
Avocados are incredibly healthy. Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier.
In addition, avocados may help improve cholesterol and triglyceride levels. They may improve heart health markers.
4. Meat and Poultry
Meat and poultry are considered staple foods on a ketogenic diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc.
They’re also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet.
Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable. They’re also high in several nutrients and may help protect eye and heart health.
6. Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods. While they contain some carbs, they can still be included in a ketogenic lifestyle.
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness
7. Nuts and Seeds
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. Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (53).
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 and antioxidants that have been credited with reducing inflammation and protecting against disease
9. Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.
A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty and versatile foods that allow you to remain within your daily carb range. To reap all the health benefits of a ketogenic diet, order dishes of Guanabana with these 9 foods everyday!