Since the majority of calories on the ketogenic diet will come from dietary fats, choices ought to be made with digestive tolerance on your mind. The majority of folks cannot tolerate eating a big level of vegetable oil, mayonnaise or perhaps olive oil as time passes. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil ) trigger inflammation inside the body and they will make you sick when they are your only fat source. In addition, cooking with them is not recommended.
LOW-CARB
Most nuts (with the exceptions of macadamias and walnuts ) are high in Omega 6 fatty acids also, so go easy on them ). However, there will be polyunsaturated fats that essential and these will be the Omega 6 and Omega 3 fats. Your intake of Omega 6 and Omega 3 types should be balanced, and you also only need a few teaspoon each day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. A few nuts or some mayonnaise will provide the Omega 6. If you don’t like seafood, then consider taking small levels of a fish or krill oil supplement for Omega 3s.
Saturated and monounsaturated fats for example butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, as they‘re more chemically stable, they‘re less inflammatory. Fats and oils can be combined in sauces, dressings, and other additions to basic meals. Over time, it will become a habit to feature a source of fat to each meal.
Avoid hydrogenated fats for example margarine to minimize trans fats intake. In case you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils ) choose “cold pressed. ” Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity. Avoid heating vegetable oils. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they‘ve high smoke points.
Avocado (very high in fat, so I’m including it here )
Avocado oil
Almond oil
Beef tallow, preferably from grass fed cattle
Butter : try to locate organic sources
Chicken fat, organic
Duck fat, organic
Ghee (butter with milk solids removed )
Lard for example organic leaf lard (ensure It‘s NOT hydrogenated )
Macadamia Nuts
Macadamia oil
Mayonnaise (most have carbs, so count them. Duke’s brand is sugar free. )
Olives
Olive oil, organic
Organic coconut oil, coconut butter and coconut cream concentrate
Organic Red Palm oil
Peanut Butter : be sure to use unsweetened products, and limit because of Omega 6 content.
Seed and the majority nut oils : Sesame oil, Flaxseed oil, etc. These are generally higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.
85-90% dark chocolate can be utilized in a small amount, or use Chocoperfection low carb chocolate.
Causes of Protein
Fattier cuts of meat are better simply since they contain less protein and well, more fat. Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Websites for example www. eatwild. com or www. localharvest. org can point one to local causes of clean, grass fed meats and poultry. These clean proteins are the very best choices for a coffee carb food list.
Meat : beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it features a better fatty acid profile.
Pork : pork loin, Boston butt, pork chops, ham. Explore added sugar in hams.
Poultry : chicken, turkey, quail, Cornish hen, duck, goose, pheasant. Free range is better if it’s available.
Fish or seafood of any kind, preferably wild caught : anchovies, calamari, catfish, cod, flounder, halibut, herring, mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna.
Canned tuna and salmon are acceptable but check the labels for added sugars or fillers. (Exception : Avoid breaded and fried seafood. )
Shellfish : clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters. (Exception : imitation crab meat. It contains sugar, gluten along with other additives. )
Whole eggs : These could be prepared in various ways : deviled, fried, hard-boiled, omelets, poached, scrambled, and soft-boiled.
Bacon and sausage : check labels and avoid those cured with sugar or which contain fillers for example soy or wheat. Specialty health food stores carry most brands of sugar-free bacon.
Peanut butter and soy products for example tempeh, tofu and edamame are great causes of protein, but you are higher in carbohydrate, so track them carefully.
Whey protein powders, plus rice, pea, hemp or any other vegetable protein powders. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike ) inside the body, if you having problems losing weight or stepping into ketosis, limit amounts or avoid whey.
Fresh Vegetables
Most non-starchy vegetables are low in carbs. Choose organic vegetables or grow your own personal to avoid pesticide residues. Steer clear of the starchy vegetables for example corn, peas, potatoes, sweet potatoes, and the majority winter squash as they‘re much higher in carbs. Limit sweeter vegetables for example tomatoes, carrots, peppers, and summer squashes. This list is as simple as no means comprehensive, whenever there‘s a green vegetable you wish which is not for this low carb food list, twenty-four hours a day include it.
Alfalfa Sprouts
Any leafy green vegetable
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bell peppers*
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots*
Cauliflower
Celery
Celery root
Chard
Chives
Collard greens
Cucumbers
Dandelion greens
Dill pickles
Garlic
Kale
Leeks
Lettuces and salad greens (arugula, Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, romaine, sorrel. )
Mushrooms
Olives
Onions*
Radishes
Sauerkraut (watch for added sugar )
Scallions
Shallots
Snow Peas
Spinach
Sprouts
Summer squash*
Swiss chard
Tomatoes*
Turnips
Water chestnuts
* Limit amounts of those vegetables, as they‘re higher in carbs.
Raw milk products are preferable ; choose organic if raw products aren‘t available. Be aware that dairy proteins (whey and casein ) are insulinogenic (meaning they cause an insulin spike ) inside the body, if you having problems losing weight or stepping into ketosis, limit amounts or avoid. I additionally attempt to avoid products which have added whey protein because whey adds towards the insulin spike.
Heavy whipping cream
Full fat sour cream (check labels for additives and fillers. Look out for brands for example Daisy that pure cream with no added milk ; carbs and protein will certainly be low. )
Full fat cottage cheese
All hard and soft cheeses : (count each 1 ounce portion as 1 carb generally )
Cream cheese (count each 1 ounce portion as 1 carb generally )
Unsweetened whole milk yogurt (limit amounts as it‘s just a little higher in carb ) (Fage full fat Greek yogurt is divine )
Mascarpone cheese
Nuts and Seeds
Nuts and seeds are best soaked and roasted to remove anti-nutrients. Also very high in calories and higher in carbs per serving. It’s super easy to consume a couple of nuts and never realize just simply the amount carb is included. If you‘re having problems stepping into ketosis or losing weight, reduce or avoid nuts.
Nuts : macadamias, pecans, almonds and walnuts are the bottom in net carbs and can also be eaten in a small amount. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
Nut flours, for example almond flour. I include this because a coffee carb food list shouldn’t completely exclude baking. Almond flour is a superb flour substitute. See my recipe page for ideas approach apply it using the foods for this low carb food list.
Peanuts are actually legumes and therefore are higher in protein and therefore are also high in Omega 6 fats, so limit amounts aslo include protein grams in daily totals.
Seeds (pumpkin, sunflower, sesame, etc.. ) will also be very high in Omega 6 fats, limit amounts.
Most nuts are high in Omega 6 fats, which increase inflammation inside the body, so don’t depend on nuts when your main protein source. I‘ve found that eating a lot of nuts over several days makes me feel stiff and sore and ruins my mood. I attribute this towards the Omega 6 fats. Your mileage may vary.
Beverages
Clear broth, bone broth
Decaf coffee (caffeine can drive up blood sugar )
Decaf tea (unsweetened )
Herbal tea (unsweetened )
Water
Flavored seltzer water (unsweetened )
Lemon and lime juice in small amounts
Almond milk (unsweetened )
Coconut milk (unsweetened, can or carton )
Soy milk (unsweetened, count protein grams also )
Sweeteners
Avoiding sweetened foods generally can help “reset” the taste buds. However, if there‘s a desire for something sweet, these will be the recommended choices for sweeteners. Note the powdered kinds of most artificial sweeteners usually have maltodextrin, dextrose or another sugar added, so liquid products are preferred.
Stevia, liquid preferred like the powdered usually has maltodextrin inside it.
Erythritol
Xylitol (keep any food using this sweetener inside it far from dogs )
Splenda*, liquid preferred like the powdered usually has maltodextrin inside it.
Lo Han Guo
Monk Fruit
Inulin and Chicory Root (Just Like Sugar brand )
*Some readers have objected to my recommending Splenda. When you have concerns relating to this, please note that I‘ve done research inside the medical literature and I‘ve checked out the studies that have been offered on sucralose (Splenda ).
I‘ve yet to get yourself a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues. I don’t prefer to propagate misinformation so I wait until there will be definitive studies of negative effects before I condemn an item. For me, eating sugar, honey along with other nutritive sweeteners has negative blood sugar effects which far surpass those which could be related to using a little level of Splenda, or other non-nutritive sweetener.
Having said that, I also will claim that I offer information for this low carb food list about Splenda, just as We do on another sugar substitutes, because everyone varies. Many people aren‘t bothered by Splenda, while others are. It’s a similar for sugar alcohols along with other sweeteners for example insulin and chicory root. I attempt to offer both pros and cons for every sweetener, with the concept that readers will use the merchandise that meets them best. See my artificial sweeteners page to learn more.
Fruit / Miscellaneous
Berries (blueberries, strawberries, raspberries ) could be enjoyed occasionally in a small amount, as they‘re the bottom in carbohydrate. Avoid other kinds of fruit as most are too high in carb and can also interfere with ketosis.
Japanese Shirataki noodles
Pork Rinds (these are excellent with dip, or like a substitute for bread crumbs, but note also high in protein, so limit amounts )
Spices
Spices do have carbs, so make sure to count them when they are added to meals made by applying this low carb food list. Commercial spice mixes like steak seasoning usually have added sugar. Sea salt is preferred over commercial salt, which is typically cut with some sort of powdered dextrose.
Cookbooks with Low Carb Food Lists
These are great resources for how to prepare the items on this low carb food list.
500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Loveby Dana Carpender. This is out of print, but Amazon has links to different sellers.
200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are! by Dana Carpender
300 15-Minute Low-Carb Recipes: Hundreds of Delicious Meals That Let You Live Your Low-Carb Lifestyle and Never Look Back by Dana Carpender
The Low-Carb Barbecue Book : Over 200 Recipes for the Grill and Picnic Table by Dana Carpender
Eating Stella Style: Low-Carb Recipes for Healthy Living by George Stella and Christian Stella
George Stella’s Livin’ Low Carb: Family Recipes Stella Style by George Stella and Cory Williamson
Your favorite cookbook – Most whole food, main meal recipes which include the foods on this low carb food list can be adapted to a low carb, ketogenic version.
LOW-CARB
Most nuts (with the exceptions of macadamias and walnuts ) are high in Omega 6 fatty acids also, so go easy on them ). However, there will be polyunsaturated fats that essential and these will be the Omega 6 and Omega 3 fats. Your intake of Omega 6 and Omega 3 types should be balanced, and you also only need a few teaspoon each day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. A few nuts or some mayonnaise will provide the Omega 6. If you don’t like seafood, then consider taking small levels of a fish or krill oil supplement for Omega 3s.
Saturated and monounsaturated fats for example butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, as they‘re more chemically stable, they‘re less inflammatory. Fats and oils can be combined in sauces, dressings, and other additions to basic meals. Over time, it will become a habit to feature a source of fat to each meal.
Avoid hydrogenated fats for example margarine to minimize trans fats intake. In case you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils ) choose “cold pressed. ” Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity. Avoid heating vegetable oils. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they‘ve high smoke points.
Avocado (very high in fat, so I’m including it here )
Avocado oil
Almond oil
Beef tallow, preferably from grass fed cattle
Butter : try to locate organic sources
Chicken fat, organic
Duck fat, organic
Ghee (butter with milk solids removed )
Lard for example organic leaf lard (ensure It‘s NOT hydrogenated )
Macadamia Nuts
Macadamia oil
Mayonnaise (most have carbs, so count them. Duke’s brand is sugar free. )
Olives
Olive oil, organic
Organic coconut oil, coconut butter and coconut cream concentrate
Organic Red Palm oil
Peanut Butter : be sure to use unsweetened products, and limit because of Omega 6 content.
Seed and the majority nut oils : Sesame oil, Flaxseed oil, etc. These are generally higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.
85-90% dark chocolate can be utilized in a small amount, or use Chocoperfection low carb chocolate.
Causes of Protein
Fattier cuts of meat are better simply since they contain less protein and well, more fat. Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Websites for example www. eatwild. com or www. localharvest. org can point one to local causes of clean, grass fed meats and poultry. These clean proteins are the very best choices for a coffee carb food list.
Meat : beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it features a better fatty acid profile.
Pork : pork loin, Boston butt, pork chops, ham. Explore added sugar in hams.
Poultry : chicken, turkey, quail, Cornish hen, duck, goose, pheasant. Free range is better if it’s available.
Fish or seafood of any kind, preferably wild caught : anchovies, calamari, catfish, cod, flounder, halibut, herring, mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna.
Canned tuna and salmon are acceptable but check the labels for added sugars or fillers. (Exception : Avoid breaded and fried seafood. )
Shellfish : clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters. (Exception : imitation crab meat. It contains sugar, gluten along with other additives. )
Whole eggs : These could be prepared in various ways : deviled, fried, hard-boiled, omelets, poached, scrambled, and soft-boiled.
Bacon and sausage : check labels and avoid those cured with sugar or which contain fillers for example soy or wheat. Specialty health food stores carry most brands of sugar-free bacon.
Peanut butter and soy products for example tempeh, tofu and edamame are great causes of protein, but you are higher in carbohydrate, so track them carefully.
Whey protein powders, plus rice, pea, hemp or any other vegetable protein powders. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike ) inside the body, if you having problems losing weight or stepping into ketosis, limit amounts or avoid whey.
Fresh Vegetables
Most non-starchy vegetables are low in carbs. Choose organic vegetables or grow your own personal to avoid pesticide residues. Steer clear of the starchy vegetables for example corn, peas, potatoes, sweet potatoes, and the majority winter squash as they‘re much higher in carbs. Limit sweeter vegetables for example tomatoes, carrots, peppers, and summer squashes. This list is as simple as no means comprehensive, whenever there‘s a green vegetable you wish which is not for this low carb food list, twenty-four hours a day include it.
Alfalfa Sprouts
Any leafy green vegetable
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bell peppers*
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots*
Cauliflower
Celery
Celery root
Chard
Chives
Collard greens
Cucumbers
Dandelion greens
Dill pickles
Garlic
Kale
Leeks
Lettuces and salad greens (arugula, Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, romaine, sorrel. )
Mushrooms
Olives
Onions*
Radishes
Sauerkraut (watch for added sugar )
Scallions
Shallots
Snow Peas
Spinach
Sprouts
Summer squash*
Swiss chard
Tomatoes*
Turnips
Water chestnuts
* Limit amounts of those vegetables, as they‘re higher in carbs.
Raw milk products are preferable ; choose organic if raw products aren‘t available. Be aware that dairy proteins (whey and casein ) are insulinogenic (meaning they cause an insulin spike ) inside the body, if you having problems losing weight or stepping into ketosis, limit amounts or avoid. I additionally attempt to avoid products which have added whey protein because whey adds towards the insulin spike.
Heavy whipping cream
Full fat sour cream (check labels for additives and fillers. Look out for brands for example Daisy that pure cream with no added milk ; carbs and protein will certainly be low. )
Full fat cottage cheese
All hard and soft cheeses : (count each 1 ounce portion as 1 carb generally )
Cream cheese (count each 1 ounce portion as 1 carb generally )
Unsweetened whole milk yogurt (limit amounts as it‘s just a little higher in carb ) (Fage full fat Greek yogurt is divine )
Mascarpone cheese
Nuts and Seeds
Nuts and seeds are best soaked and roasted to remove anti-nutrients. Also very high in calories and higher in carbs per serving. It’s super easy to consume a couple of nuts and never realize just simply the amount carb is included. If you‘re having problems stepping into ketosis or losing weight, reduce or avoid nuts.
Nuts : macadamias, pecans, almonds and walnuts are the bottom in net carbs and can also be eaten in a small amount. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
Nut flours, for example almond flour. I include this because a coffee carb food list shouldn’t completely exclude baking. Almond flour is a superb flour substitute. See my recipe page for ideas approach apply it using the foods for this low carb food list.
Peanuts are actually legumes and therefore are higher in protein and therefore are also high in Omega 6 fats, so limit amounts aslo include protein grams in daily totals.
Seeds (pumpkin, sunflower, sesame, etc.. ) will also be very high in Omega 6 fats, limit amounts.
Most nuts are high in Omega 6 fats, which increase inflammation inside the body, so don’t depend on nuts when your main protein source. I‘ve found that eating a lot of nuts over several days makes me feel stiff and sore and ruins my mood. I attribute this towards the Omega 6 fats. Your mileage may vary.
Beverages
Clear broth, bone broth
Decaf coffee (caffeine can drive up blood sugar )
Decaf tea (unsweetened )
Herbal tea (unsweetened )
Water
Flavored seltzer water (unsweetened )
Lemon and lime juice in small amounts
Almond milk (unsweetened )
Coconut milk (unsweetened, can or carton )
Soy milk (unsweetened, count protein grams also )
Sweeteners
Avoiding sweetened foods generally can help “reset” the taste buds. However, if there‘s a desire for something sweet, these will be the recommended choices for sweeteners. Note the powdered kinds of most artificial sweeteners usually have maltodextrin, dextrose or another sugar added, so liquid products are preferred.
Stevia, liquid preferred like the powdered usually has maltodextrin inside it.
Erythritol
Xylitol (keep any food using this sweetener inside it far from dogs )
Splenda*, liquid preferred like the powdered usually has maltodextrin inside it.
Lo Han Guo
Monk Fruit
Inulin and Chicory Root (Just Like Sugar brand )
*Some readers have objected to my recommending Splenda. When you have concerns relating to this, please note that I‘ve done research inside the medical literature and I‘ve checked out the studies that have been offered on sucralose (Splenda ).
I‘ve yet to get yourself a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues. I don’t prefer to propagate misinformation so I wait until there will be definitive studies of negative effects before I condemn an item. For me, eating sugar, honey along with other nutritive sweeteners has negative blood sugar effects which far surpass those which could be related to using a little level of Splenda, or other non-nutritive sweetener.
Having said that, I also will claim that I offer information for this low carb food list about Splenda, just as We do on another sugar substitutes, because everyone varies. Many people aren‘t bothered by Splenda, while others are. It’s a similar for sugar alcohols along with other sweeteners for example insulin and chicory root. I attempt to offer both pros and cons for every sweetener, with the concept that readers will use the merchandise that meets them best. See my artificial sweeteners page to learn more.
Fruit / Miscellaneous
Berries (blueberries, strawberries, raspberries ) could be enjoyed occasionally in a small amount, as they‘re the bottom in carbohydrate. Avoid other kinds of fruit as most are too high in carb and can also interfere with ketosis.
Japanese Shirataki noodles
Pork Rinds (these are excellent with dip, or like a substitute for bread crumbs, but note also high in protein, so limit amounts )
Spices
Spices do have carbs, so make sure to count them when they are added to meals made by applying this low carb food list. Commercial spice mixes like steak seasoning usually have added sugar. Sea salt is preferred over commercial salt, which is typically cut with some sort of powdered dextrose.
Cookbooks with Low Carb Food Lists
These are great resources for how to prepare the items on this low carb food list.
500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Loveby Dana Carpender. This is out of print, but Amazon has links to different sellers.
200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are! by Dana Carpender
300 15-Minute Low-Carb Recipes: Hundreds of Delicious Meals That Let You Live Your Low-Carb Lifestyle and Never Look Back by Dana Carpender
The Low-Carb Barbecue Book : Over 200 Recipes for the Grill and Picnic Table by Dana Carpender
Eating Stella Style: Low-Carb Recipes for Healthy Living by George Stella and Christian Stella
George Stella’s Livin’ Low Carb: Family Recipes Stella Style by George Stella and Cory Williamson
Your favorite cookbook – Most whole food, main meal recipes which include the foods on this low carb food list can be adapted to a low carb, ketogenic version.