How to Find the Best Ketogenic Foods in Your Diet
A ketogenic diet can help reduce blood sugar, increase the production of insulin, and prevent the development of Type 2 diabetes.
While it’s often marketed as a low-carb diet, the ketogenic method, as described by Dr. Atkins, focuses on low-glycemic-index diets.
It also involves eating a variety of foods with low glycemic indexes and a moderate amount of protein and fat.
“People who eat a ketogenic lifestyle have more insulin sensitivity, have lower blood glucose and are able to eat more carbohydrates and fats,” says Dr. Jennifer Estrada, a registered dietitian and the author of the book, The Ketogenic Diet, which includes this video.
“I think that’s really important because you want to increase your fat intake and also increase your protein intake.”
If you’re interested in learning more about ketogenic diets, Dr. Estradas says to start by eating a wide variety of low-fat foods.
For example, you can replace some of your meat with poultry and fish, which have lower fat, and switch to some fruits and vegetables.
“That’s a great way to make sure that your diet is not too low in carbs and too high in protein,” she says.
“If you’re trying to eat a low carb diet, you want your carb intake to be a moderate level and keep the protein intake very low.”
Ketogenic diet tips for getting healthy on ketogenic low carb foods: Eat fewer carbs and higher fat foods like eggs, cheese, nuts, avocados, and coconut milk.
Dr. Olini Kuzmin, the author and cofounder of the keto-focused fitness company The Kuzmals, suggests eating at least half a medium-sized vegetable such as broccoli, cauliflower, spinach, or broccoli-spinach salad.
Kuzmins recommends keeping the carb intake moderate and the fat intake low, which means no more than 20 percent of your daily calorie intake.
Kettle corn is a great choice as a keto alternative to beef or chicken, which are high in saturated fat.
Use the Kettle Corn-Free Keto-Lite Keto Food Tracker app to track your food choices and learn how to make keto foods healthier.
Also try this easy keto recipe: Gluten-free or low-sodium pizza crust.
The best way to ensure your keto diet is healthy is to include a wide array of foods in your diet, Dr Olinis says.
Try to include whole grains and vegetables as well.
Avoid refined carbs and foods that contain sugar or artificial sweeteners.
Eat more protein.
Dr Oli says you can get a better-rounded nutrition and feel good about your diet by eating more than just meat and vegetables—especially when it comes to carbs.
“You want to have protein,” says Olinisi.
“There are certain foods that have a lot of protein, like lean beef, that are good for keto.”
Dr. Krasner also recommends you avoid processed foods, like soda, crackers, cookies, and sugary drinks.
“Try to get as much protein as possible in your meals,” she advises.
“And you want lots of fats in your meal too.
That way, you’re burning fewer calories and you’re also not increasing your blood sugar levels too much.”
Dr Krasners keto low carb tips for improving your diet: Choose lean meats and poultry.
“Avoid anything that’s been processed,” says Kras.
“It’s the least healthy food for you.”