When you begin a ketogenic diet, your pantry will become small because you will be buying less processed foods. Keto-friendly foods tend to have short shelf lives since they have minimal process. Low carb foods are also cheap compared to processed foods.
That being said, we put together a list of food staples for the keto diet. These are the top foods that you'll want to have on hand for your fat fueled lifestyle!
As a note, it is recommended to check the carb and fat content on the labels since every brand has its own values. This way you will know the exact nutrition content of each food you eat.
The Best Keto Foods
1. Avocado (Net carbs: 0.8g)
Avocados are a great source of healthy fiber and fats. One third of an avocado contains 10% of the daily folate value and 15% of the daily vitamin B5 value. It also contains 3.9g of carbohydrates and 3.1g of fiber.
2. Tuna (Net carbs: 0g)
Tuna is another awesome lean protein source. It is also a good source of vitamins, zinc, iron, calcium and minerals such as vitamins D, A, K, and B-12. It should however not be eaten in moderation because of its mercury content. A can of tuna contains zero carbohydrates.
3. Eggs (Net carbs: 0.36)
Eggs are an affordable source of excellent protein. They are rich in zinc, vitamin D, vitamin B and selenium. One egg contains around 0.36 g of carbohydrates.
4. Chicken (Net carbs: 0g)
Chicken is a great source of lean protein. Apart from that, it is also a great source of selenium and vitamin B. One half of a skinless, boneless, roasted chicken breast contains zero carbohydrates.
5. Tofu (Net carbs: 0.6)
If you are a vegetarian,tofu is a leading protein that has all the necessary amino acids. It is also a great source of iron, copper, vitamin B1 and calcium. A serving of tofu contains 3.5g of carbohydrates and 2.9g of fiber.
6. Spaghetti squash (Net carbs: 7.8g)
Spaghetti squash is a staple in low-carb diets and it has a lot of thiamin, manganese, niacin, vitamin C and vitamin B6. A cup of cooked spaghetti squash contains 10g of carbohydrates and 2.2g of fiber.
7. Zucchini(Net carbs: 4g)
Many people replace noodles with zucchini with good reasons. Apart from containing folate,potassium and vitamin C, its carbohydrates and calories are low. A medium raw zucchini contains 6g of carbohydrates and 2g of fiber.
8. Black beans (Net carbs: 11.6g)
Black beans have a lot of protein, fiber, potassium and plenty of useful phytonutrients. One half of canned black beans contain 19.9g of carbohydrates and 8.3g of fiber.
9. Chickpeas(Net carbs: 10.9g)
Chickpeas contain a high amount of carbohydrates like many legumes do. However you can include them in a low-carb diet through ensuring you take the right amount. They are also a good source of fiber (click here to learn how to get more fiber on a keto diet).
10. Coconut Oil(Net carbs: 0g)
A lsit of the best low carb foods wouldn't be complete without coconut oil! Coconut oil is a health made up of unsaturated fat. Use coconut oil to cook other foods with, it add a fantastic flavor to most dishes!
Those are some of the best healthy low-carb foods that you can add to your shopping list. Bear in mind that if you intend to minimize the intake of processed foods or you want to test a ketogenic diet, there is plenty of what is referred to as low-carb.
Also, every person is unique and what works for you might not work for another person. In overall, when calculating the amount of carbohydrate you consume, consider the net carbs (the amount that impacts the blood sugar level).
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