diabetestalk.net

What Fruit Is Keto Friendly?

The Complete Keto Diet Food List: What To Eat And What To Avoid

The Complete Keto Diet Food List: What To Eat And What To Avoid

The ketogenic diet is one of the best diets on the planet for fighting disease and losing weight (1). Although the word “diet” can seem intimidating to some, you should think of the keto diet as more of a lifestyle change, a way of eating that includes meal plans you can enjoy for the rest of your life. The keto diet was designed to mimic the health benefits of intermittent fasting by limiting the glucose available to your body. It works by putting you into a state of ketosis: instead of using glucose from carbohydrates as energy, your body uses fat. This means that it becomes easier to burn your body fat, together with the fat that you’re ingesting. Limiting the available glucose also stabilizes blood sugar levels and reduces the risk of many diseases. Below you will find a list of what you can and cannot eat on a keto diet. We will also provide the average nutritional information of each food and explain everything in details. The list is our recommendation of the most keto-friendly foods for optimal results, based on science. We have taken into account the health benefits of the different foods and their macro- and micronutrient profiles, as well as scientific evidence, in order to present you with a comprehensive and easy-to-use list of foods. The foods listed here work well for many people; of course, everyone is different and you might find out that you respond better or worse to some of them. The best way to find out your ideal foods is to experiment. Additionally, the quality of the foods you choose to eat, combined with a good understanding how your body responds to different types of food, will make a huge difference. For your convenience and to save you time, we also created this infographic to summarize what you can eat on keto. Feel free to save this Continue reading >>

But I Want My Watermelon! (sorry, No Fruit On Keto)

But I Want My Watermelon! (sorry, No Fruit On Keto)

There are a few responses one often hears when the topic of what foods are permitted and which are verboten on the ketogenic, low carb/high (LCHF) diet. In no particular order, the following jump to mind: "Oh, that's the high protein diet I've heard about" "My doctor won't let me do that. She says my cholesterol will go sky high." "What? No fruit?! That's a deal breaker." Yes, it's true. Fruit is not on the food list I follow , as described here . It surprises many people who are considering following the ketogenic protocol. It surprised me. Fruit is good for us, right? Apples and bananas and grapes and cantaloupe and pineapple, pomegranate and plums and pears. (That's a lot of alliteration!) We've been told to include these in a so-called healthy diet. And we love fruit. Who doesn't love fruit? We love fruit like we love love layer cake, blueberry danish and Snickers bars. And for the same reason: they're sweet. Keep in mind that this way of eating is all about eating very low carb. Ideally, less than 20 grams a day. (I tend to be closer to about 10 a day). Sugar is just about the highest carb delivery food there is. Carbs and sugar are the same thing as far as our livers are concerned. Simply put, when we eat, the liver does it's thing. If there is carbohydrate available, whether that carbohydrate comes in the form of table sugar, whole grain bread, potato or even our beloved fruit, the liver pumps out glucose - yet another word for sugar. Think of it this way: if it tastes sweet, it's high in carbs. Even if it comes packaged in a peach, papaya or a fig. [For reference, an apple has about 20 grams of carbohydrate. Not only would that be more carbs than I'd eat on a normal day, it would probably knock me out of ketosis , trigger cravings. and I'd be hungry an hour lat Continue reading >>

Keto Diet: The Do's And Don't's Of This High-fat, Low-carb Nutrition Plan

Keto Diet: The Do's And Don't's Of This High-fat, Low-carb Nutrition Plan

I'm often asked about popular diets, so this week and next I'm covering two popular diets - the Keto Diet this week, and Whole30 next week - including the pros, cons and my take for each. I am not advocating or recommending that we all follow these programs. While these diets - or components of these diets - may be beneficial to some, my recommendation for the majority of the population is to keep it simple, streamlined, wholesome - less about hard rules with lists of do's and don't's, and more about the key fundamentals: limit added sugars and white carbs. Emphasize lean proteins. Tons of vegetables, some fruits (mostly berries), and more of an emphasis on plant based fats when possible. Find what works for your individual lifestyle, taste preferences, budget and schedule. If you do choose to try one or some of these popular diets, use it as an opportunity to help break and replace not-so-good habits, and to educate yourself and learn more about how you may respond to certain foods and ingredients so that you can make lasting behavioral changes that can stick around long after you're "off" of a particular diet plan. *** "I'm going keto." I'm hearing this more and more often. And odds are you've heard someone talk about "going keto," you've considered it yourself, or at the very least, you've seen "keto-friendly" products and recipes in stores, magazines, and social media. Keto is a high-fat, low-carbohydrate diet, with limited protein allowed as well. As with many of these diets, healthful food selections within each of those food categories is what determines whether the diet is healthful. The keto diet's origins "Keto" is short for "ketogenic" and is a type of diet that has been used for 100-plus years for children with uncontrolled seizures. Approximately half of th Continue reading >>

Top Keto Friendly Foods

Top Keto Friendly Foods

One of the things that people frequently ask when starting their keto diet is "What things can I eat?" While the diet might sound obvious, there are some foods that are tricky and others that seem harmless, but really aren't. For example, let's look at barbeque sauce. BBQ; one immediately thinks of tomato paste, spices, and vinegar. All of those sound keto friendly, but one look at the label of almost any bottled BBQ sauce and you will find tons of, you guessed it, sugar. Always read labels for hidden sugars and their list of carbs so you aren’t surprised later on. In a nutshell, think REAL food. This means eggs, full fat dairy, nuts, meat, plenty of vegetables and some fruit. You will find an in-depth list of keto friendly foods, beverages, and condiments here or click here for our top pick Keto Snacks. Keto-friendly Proteins These could contain dairy and/or gluten, so be sure to read the labels on everything! Almonds Bacon (uncured or sliced) Pork belly Beef Brazil Nuts Chicken Thighs, with skin Chicken Wings, with skin Duck Eggs Fatty fish (sardines, salmon, cod) Frog legs Goose Ground Beef, regular Ground Pork, regular Hemp Seeds Hemp Protein Lamb Chops Lobster Mussels Oysters Pate Pepperoni Pheasant Pork Quail Rabbit Steaks Pork or Beef Sausage Pork Rinds Pork Shoulder Pork Spareribs Pumpkin Seeds Salmon Sardines Scallops Tuna Turkey Veal Venison Keto-friendly Carbohydrates Some of the foods below will have more carbs than others. Always check to see how many carbs are in each serving if you want to avoid going over your carb intake for the day. Artichoke Hearts Asparagus Avocado Bean Sprouts Bell Pepper Bok Choy Broccoli Brussels Sprouts Cabbage Cacao Powder Cauliflower Chia Seed Cucumber Eggplant Flax Seed Garlic Kale Leafy Greens (Swiss chard, bok Choy spinach Continue reading >>

9 Surprising Foods To Avoid On A Ketogenic Diet

9 Surprising Foods To Avoid On A Ketogenic Diet

The ketogenic diet is becoming popular as a way to increase muscle gains while reducing fat. While this diet tends to be simple and easy to follow, there are a few common pitfalls. The following ten foods may seem to follow the rules of the keto diet, but are actually a break in the diet for a variety of reasons. Read on to find out what surprising foods keto followers should avoid, as well as keto friendly substitutes. Grapes Many fruits are okay on the keto diet in moderate quantities. Grapes, however, are not one of these acceptable foods. Grapes are almost pure carbohydrate despite all of their other health benefits. Even a small portion of grapes may have enough metabolic effect to slow or stop ketogenesis, slowing fat loss and muscle gains. If a person is craving the juicy sweetness of fruit, they can instead choose keto friendly berries – in moderation, of course. Berries have a low carb content, high fiber, and are full of antioxidants that help repair cells. This grape prohibition includes all grape products such as wine and raisins. Potatoes are a vegetable – what could go wrong? Unfortunately, potatoes and other kinds of starchy vegetables are simply not ketogenic due to their high carb content. Corn, parsnips, and other carby vegetables are similarly verboten. While these vegetables may be healthy for the average person due to their high nutrient content, they simply are not keto. However, most vegetables are perfectly fine for people adhering to a keto diet. Instead of potatoes, reach for leafy greens, broccoli, tomatoes, and other low carb fruits and vegetables. Keto is all about avoiding carb intake. The general rule of thumb is that most vegetables that grow above the ground are perfect for a keto diet, while those that grow below it should be avoide Continue reading >>

8 Things To Avoid On A Keto Diet

8 Things To Avoid On A Keto Diet

There are many guides telling you what to eat and drink on a keto diet. It can however sometimes be good to also know what to not eat or drink on a keto diet. Since that food that are good for a keto diet are foods that are very high in fat and low on carbohydrates the opposite should therefor in general be avoided. That means food that is low in fat and high in carbohydrates. But there are also some things that can be hard to know if they are good for you or not. Diet soda Diet soda might seem like something that is good to drink at a low carb diet since they do not contain any sugar or carbs. However there is a danger with these and that is the artificial sweeteners that are used as replacement for the sugar. Everyone’s bodies react differently to these sugar substitutes. Some people can drink diet soda without any problem when on a keto diet and others can not have a single glass of it without interrupting their diet and their ketosis. Low-carb sweets There are many different low carb sweets out there that claim they are good for a low carb diet. However most of these often contain processed food and also in many cases a relative high amount of carbohydrates. It does not seem like a lot when it says 4 net grams of carbs but if you eat 2 or 3 of these candy in one day it quickly becomes quite many carbohydrates. avoid sweets on keto diet Processed or packaged foods Try to avoid processed or packaged food. They often come with added artificial additions. Did you e.g. know that crashed bugs are used as red food coloring or that there sometimes is duck feathers in your bread. Get natural food and try to avoid processed and packaged food. No matter if you are on a low carb diet or not, this kind of things is not good for you. Different Fluids Fluids with a high carbohyd Continue reading >>

Keto-friendly Snacks

Keto-friendly Snacks

Oh, munchies. How I love thee. One of the biggest questions that people tend to ask on a keto/low-carb diet is, “what type of snacks can I eat?”. Many of us were used to snacking on those delicious (but fattening) chips, crackers, and cookies before transitioning into a low-carb diet. It can be a bit intimidating to go cold-turkey and drop these items out of your diet just like that. But don’t worry. We’ve got you covered. Snacking on a keto diet is easy once you know what to look for. There are probably hundreds of keto-friendly snacks to choose from, but here are my 10 most recommended snacks to stock up on when you find yourself knee-deep in a low-carb diet: Nuts Many (but not all) nuts are naturally low in carbohydrates, and often full of fiber as well. Look for almonds, brazil nuts, hazel nuts, macadamia nuts, pecans, and walnuts. Click here for a complete list of nuts and their respective carb counts. Cheeses Cheese is your friend. Luckily for us, nearly all full-fat cheeses are carb-free or very low in carbs. Mozzarella, Cheddar, Brie, Goat, Blue, Gouda, Swiss, Monterey Jack… the list goes on and on. Slice it up! Sprinkle it on! Melt it! The choice is yours, and the possibilities are endless. Vegetables What am I, your mom? Sitting here, telling you to eat your vegetables and everything. Jeez. But for real, EAT YOUR VEGETABLES! Stick with leafy and/or green veggies. Celery, Broccoli, Cauliflower, Mushrooms, Asparagus, Cucumbers, Brussels Sprouts, Zucchini, Spaghetti Squash, Bell Peppers, and so forth. Ranch and Blue Cheese dressings both pack in a good amount of fat with a low amount of carbs, so make these your go-to dips. Avocados Yep, these babies get their own dedicated mention. Learn to love avocados. First and foremost, they travel well – so the Continue reading >>

Know Better Foods – Chocolate Chip Cookies

Know Better Foods – Chocolate Chip Cookies

$2.99/cookie $10/pack of 4 cookies 32g fat/serving 4g net carbs/serving. What can we say? It was love at first bite! Know Better Foods’ chocolate chip cookies were an absolute hit in our September Keto Krate! It was so fun to watch Instagram, Facebook, and Twitter light up with pictures of everyone loving this tasty keto treat! There was some concern/confusion over the amount of carbs shown on the nutrition label due to the sweetener allulose. In case you missed it let’s do a little recap. Allulose (in our opinion) is a welcomed development in the low carb snack industry. The taste, texture and performance of allulose is just like other sugars but it has a dramatically better nutrition profile. In studies, allulose demonstrates no effect on blood glucose levels. According to some preliminary findings, it may even reduce blood glucose levels in diabetics, as well as prevent and improve obesity and obesity-related disorders. That’s big news! Of course we will continue to monitor the research and findings on allulose, but so far it has been very promising. Allulose has one tenth the calories and carbohydrates of table sugar. Ten grams of sugar has 40 calories, and ten grams of carbs. Ten grams of allulose on the other hand, has one calorie and one gram of carbs. Given that Know Better cookies have 28g of allulose–this acts as 2.8g of carbohydrate in the body. Currently the FDA requires allulose to be listed as a sugar and not a sugar alcohol on the nutrition label. Okay, science lesson dismissed. We love the Know Better Cookie! It’s soft, and delightfully chewy which is something you don’t often find with other gluten free products! They are the perfect sweet treat with no sugar alcohol aftertaste that we as keto’ers have learned to live with. They are grain, Continue reading >>

22 Foods To Eat On A Ketogenic Diet

22 Foods To Eat On A Ketogenic Diet

A ketogenic diet is a low-carb, moderate-protein and high-fat nutrition plan. This article addresses some of the best foods to eat on a ketogenic diet. Following a ketogenic diet has been effectively shown to improve cardiovascular health, regulate the endocrine system, stabilize blood glucose levels, support weight loss, improve insulin sensitivity in people with type-2 diabetes and even treat neurological dysfunction (8, 9). Additionally, a ketogenic diet can improve your energy, cognitive acceleration and overall daily performance. Most people feel their best when in a state of mild-ketosis. One of the big challenges, is that most people have been raised on higher carb comfort foods. So rather than focusing on what foods you will miss, shift your energy to all the great foods you can enjoy. Here are 22 foods to eat on a ketogenic diet that you will LOVE! 1. Lemons & Limes: Most citrus fruits are packed with sugar. Lemons and limes however offer you the pleasure of a low-glycemic fruit to enjoy regularly and are rich in anti-inflammatory nutrients like citric acid, vitamin C and bioflavonoids. (1) Citric acid helps stabilize blood sugar levels and combat the inflammatory effects of sugar while also serving as an alkalizing agents for the body. Lemons and limes are some of the best foods you can use daily to help detoxify the gastrointestinal tract because of their natural antiseptic properties. Add a fresh squeeze of lemon or lime to your water throughout the day and use in many food preparations such as meat marinades and dressings. 2. Herbs: Herbs pact some of the most powerful antioxidants. Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbl Continue reading >>

11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet

11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet

Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily. But on keto, not all vegetables are good to have. Why? Because vegetables contain carbs! This is one of those mind-blowing facts that seems to take people aback. Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables? I can’t tell you why they’re there. They’re just there. They aren’t crazy like in bread but they are there depending on the vegetable. In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet. What Vegetables Can You Eat on Keto? An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis. If the vegetable grows below ground then you should stay away. Celery Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume. I guess that’s why it’s pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter. Please don’t mix both together because that is just gross. Really gross. Spinach Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack I’ll grab a handful of spinach, pour some ranch on it, and I’m good to go. One of my favorite keto recipes is this Spinach Mexican Casserole. Funny thing is that I absolutely hated spinach as a child. Now? It’s not so bad. Asparagus If you could marry Continue reading >>

Low-carb Fruits And Berries – The Best And The Worst

Low-carb Fruits And Berries – The Best And The Worst

What are the best and the worst fruits and berries to eat on a low-carb diet? Here’s the short version: most berries are OK low-carb foods in moderate amounts, but fruits are candy from nature (and full of sugar). For more details, check out this guide, with the lower-carb options to the left. Berries The numbers above are the percentages of digestible carbohydrates i.e. net carbs (fiber is not counted). So 100 grams of berries (3½ ounces or about three handfuls) – will contain that number of grams of carbs. Raspberries, blackberries and strawberries can be eaten in small amounts on a strict low-carb diet, and you can have pretty much all you want if you’re on a more moderate low-carb diet. Blueberries contain a bit more carbs, so don’t overdo them – on a strict low-carb diet eat them only occasionally, in small amounts. Fruits So how about fruit? As you can see, all fruits contain quite a few carbs (mostly in the form of sugar). That’s why fruits are sweet! Fruit is candy from nature. For easy comparison all numbers are still grams of digestible carbs per 100 grams (3½ ounces) of the fruits. A medium-sized apple (150 grams) may contain about 18 grams of carbs. How much fruit can you have? This means that on a keto low-carb diet (<20 grams per day) you're probably better off having some berries instead. Or perhaps a small fruit like a plum or a couple of cherries, once in a while. You can eat plenty of vegetables instead. You can easily get any nutrient in fruit from vegetables – without all the sugar. So there’s no need for fruit. Even on a more moderate low-carb diet (20-50 grams per day) you’ll have to be careful with fruit – probably no more than about one a day. On a liberal low-carb diet (50-100 grams per day) you may be able to squeeze in tw Continue reading >>

Keto Os Approved List Of Foods For A Ketogenic Diet

Keto Os Approved List Of Foods For A Ketogenic Diet

08SHARES Share to FacebookFacebookFacebookShare to PinterestPinterestPinterestShare to PrintPrintPrintShare to MoreAddthisMore Pruvit Keto OS and ketogenic diet food list and approved snacks. What to eat while following a keto lifestyle and drinking ketones. I am drinking Keto OS. Is it necessary to follow a keto diet? The answer is no. you do not need to follow a ketogenic diet to experience the benefits of Keto OS or Keto Max. Some people do follow a low carb or ketogenic diet to accelerate fat loss or for the many other benefits studies have shown to be able to achieve. There are many that start our program without plans to change their diet, but after drinking it for a little while, feel the desire to make better food choices. Most don’t realize how easy it is to eat healthy while taking our supplement. Click here for more info on KETO OS Products Do I have to Change My Diet to Experience the Benefits of Keto OS? Ketogenic diet food list: Most people start a ketogenic diet to lose weight, but there are many other benefits to following a Keto diet plan. A ketogenic diet is 75% fats, 20% protein and 5% carbohydrates. Approved ketogenic foods: Eat All You Like Of These Foods on a Keto Diet Meat: Any type is approved for the keto diet, including beef, chicken, pork, game meat, etc. It is ok to also eat the fat on the meat because this will help you consume your daily fat requirement. The skin on the chicken is also ok to eat, although breaded chicken is not ok. Organic or grass fed meat is always the best choice. Fish and shellfish: All kinds of fish are approved: Fatty fish such as salmon, mackerel or herring are perfect. You will want to avoid having any breading on your fish. Eggs: Organic eggs are best. You can eat boiled, fried, scrambled, poached eggs. Natural f Continue reading >>

Keto Foods List: What To Eat On The Keto Diet

Keto Foods List: What To Eat On The Keto Diet

This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this: Them: Wow! You look so good, what have you been doing?! Me: Oh, I just cut the carbs from my diet. Them: So… WHAT THE HELL DO YOU EAT?! It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods! It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below. Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well. Alligator Bacon Bear Beef Beef Jerky (watch the sugar counts on these) Bison Bison Jerky Bison Ribeye Bison Sirloin Bison Steaks Boar Chicken Breast Chicken Leg Chicken Thigh Chicken Wings Chuck Steak Clams Crab Duck Eggs (chicken, duck, goose) Elk Emu Goat Goose Ground Beef Ground lamb Ham Hot dogs Kangaroo Kielbasa Lamb Chops Lamb rack Lobster Mussel New York Steak Ostrich Oyster Continue reading >>

Can I Eat Fruit On Keto?

Can I Eat Fruit On Keto?

Fruit is delicious, no one can really argue that point… but, how do fruit and keto mix together? Can you eat fruit on keto? Well then, what fruits can I eat on keto? So many fruit-based questions! We’ve already talked about what vegetables you can eat on keto. Now we’re going to have a discussion about fruit. Fruit? But there’s so much sugar in fruit! Are you trying to make me fat? Calm down there, champ. Yes, there are many fruits that are pretty high in sugar, but there are also a bunch that aren’t really that bad. Fruit contains a lot of beneficial vitamins, minerals and polyphenols, and if you’re really craving some pomegranate this time of year, you might as well go for it. Just in moderation. I like to add freeze dried fruits to baked goods in lieu of fresh fruit because they don’t go to waste, the portion is easy to control, and I find they pack in more flavor because they’re so concentrated. But, on to the questions! So, what’s so great about fruits? They’re all sugar! Okay, kind of true. Fruit does contain a lot of sugar. However, fruit also contains a lot of both soluble and insoluble fiber. Soluble fiber not only helps to keep our micro biome by acting as food for our gut bacteria (technically, called a prebiotic) healthy and well-fed, but it can also bind to excess cholesterol and hormones, and clear them from our guts. Fruit is also high in a variety of vitamins, minerals, antioxidants and other polyphenols. As many of these compounds are destroyed with cooking, and we tend to cook our vegetables, fruit can be the best option for obtaining necessary vitamins, like vitamin C. Well, what fruits are best on a keto or low carb diet? Berries. I’m not even going to pretend like it’s a close call. Berries are loaded with nutrition, and tend Continue reading >>

Best Low-carb Fruits (and Which To Avoid)

Best Low-carb Fruits (and Which To Avoid)

Can you eat fruit on a ketogenic diet? In short, it’s best to avoid most fruits except for berries, which you can eat in moderation. Below, we’ll take a look at some of the fruits you can eat on a low carb diet and what you should avoid. When people switch to a ketogenic diet, fruit can be an area of confusion. Fruit has been marketed as healthy for many years and generally has a positive stigma behind it. While some fruit can be healthy in moderation, on a ketogenic diet we aim to keep our carbohydrates restricted to under 30g per day. In most cases, one piece of fruit would be the majority of the carbohydrate intake for the day. Since fruits are packed with natural sugars (fructose), we have to carefully watch the amount of low carb fruit that we intake each day. This usually makes berries (notably raspberries and blackberries) the fruit of choice for anyone on a ketogenic diet. If you’re having trouble with what type of foods to eat, make sure you check out our in-depth keto food list > As a general rule of thumb, avoid any medium and large sized fruits as they will have too many sugars for a ketogenic diet. Common Fruit and Their Carb Counts If you’re on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, that’s no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less carbohydrate intake per day. Some people may argue that you have to eat fruit to be healthy. This is not the case. The ketogenic diet allows for a good amount of vegetables to be eaten. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar. While a sweet treat may be desired once in a while, there really is Continue reading >>

More in ketosis