KETO-FRIENDLY FOODS, KETO-FRIENDLY SWEETENERS OR SUGARS, WHAT TO EAT, AND WHAT TO AVOID?

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Keto-friendly Foods:

Fish and Seafood:

Whitefish, fatty fish, salmon, anchovies, tuna, shrimps, crab, lobster, mussels, octopus, oysters, squid, and scallops.

Meat, meat substitutes, and poultry:

Eggs, tofu, tempeh, beef, lamb, chicken, turkey, organ meats (liver), veal, venison, deli meats, pork, bacon game, hotdogs, and sausage.

Note: Deli meats, pork, bacon game, hotdogs, and sausage are not for Muslims. You can replace them with other Halal meats.

Keto-friendly vegetables:

High-fiber and low-carb vegetables are perfect for the keto diet.

Greens-  Celery, spinach, kale, collard, mustard, Swiss chard, and turnip

Lettuce- Iceberg, butter, endive, Boston, matcha, field greens, romaine, and watercress

Others-

Cabbage, cucumber, broccoli, broccolini, rapini (broccoli raab), cauliflower, artichokes, fennel, green beans, snap peas, and snow peas, green jicama, okra, turnips,  kohlrabi, radishes, eggplant, zucchini, tomatoes, mushrooms, asparagus, avocados, bok choy, and herbs.

Keto-friendly fruits:

Some fruits such as lemon, lime, and berries contain low sugar, so it is fine if you keep serving these fruits in size small. Melons also contain low carb and high water content. Yet, almost all other fruits contain too much sugar.

You can use these following fruits as snacks or for topping on keto dessert.

  • Raspberries
  • Blackberries
  • Blueberries
  • Strawberries
  • Cherries
  • Clementine
  • Cantaloupe
  • Coconut
  • Kiwi
  • Lime
  • Lemon
  • Plum
  • Kiwi
  • Peach

Keto-friendly dairy:

Cheese has about 1 gram of carbohydrates per ounce (1 ounce is about the size of a 1-inch cube). Do not use more than 4 ounces per day. keto diet suggests selecting the full-fat varieties.

  • Softer cheese from goat,  buffalo, mozzarella gouda, blue, brie, Colby, and camembert
  • Harder cheese from Swiss, cheddar, pepper jack, mozzarella, muenster, parmesan, provolone, and Havarti
  • Butter
  • Cream
  • Sour cream
  • Cream cheese
  • Cottage cheese
  • Ghee
  • Greek yogurt (plain, full-fat)
  • Mascarpone
  • Milk
  • Ricotta

Keto-friendly oils:

Keto-friendly oils are free of carbs.

The daily recommended intake of added oil:  2–4 tablespoons

  • Avocado oil
  • Coconut oil
  • Coconut butter
  • MCT oil
  • Olive oil
  • Safflower oil
  • Sesame oil
  • Walnut oil

Nuts and seeds:

High-fat and low-carb nuts and seeds are a significant source of protein. You can eat them as a  healthy snack or use them for a salad topping.

Nuts:

  • Almonds
  • Brazil nuts
  • hazelnuts
  • macadamia nuts
  • peanuts
  • pecans
  • pine nuts
  • walnuts

Seeds:

  • Chia seeds
  • Flaxseeds
  • Hemp seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds

What are healthful fats and keto-friendly fats?

 

Fats are very essential for the proper functioning of the body, such as fats are a source of energy in absence of carbs (sugars), help in absorption of fat-soluble vitamins (A, D, E, K), maintenance of temperature, healthy hair, skin, build signaling molecules, hormones, boost immunity, form protective layers around organs, the structural material of cells (cell membrane), etc.

The fats that are vital, useful, safe, good, heal, and help the body called healthy fats/healthful fats.

The healthy fats that are used in the keto diet such as, Monosaturated, Polysaturated (omega-3 fatty acids), and medium-chain triglycerides oils are called keto-friendly fats.

 

Healthful fats Health-Line  Found in
Saturated Fats Just Okay but

limit its usage

butter, cream
Monosaturated Fats Excellent olives, olive oil, avocados, peanut butter, and nuts.
Polyunsaturated Fats-omega-3 fatty acids Excellent Fatty/oily fish, grapeseed, safflower, soybean,

and sunflower oil. Nuts, seeds, and pastured eggs

Medium-chain triglycerides oils Good cheese and other kinds of dairy, coconut oil (and in smaller amounts in butter and palm oil)

 

 

Keto-friendly drinks:

Water- with a slice of lemon or lime

Tea- black, green, Orange Pekoe, mint, or herbal (sugar-free or with keto-friendly sweetener)

Coffee- sugar-free or with keto-friendly sweetener and you can also add some butter or cream

Bone broth

Diet soda- sugar-free

 

Keto-friendly sweeteners or sugars:

 

  • Stevia:

Stevia is a natural nonnutritive sweetener obtained from the leaves of the plant ”Stevia rebaudiana”, which belongs to the sunflower family. Stevia is 200-300 times sweeter than table sugar (sucrose). Stevia is available in powdered or granulated form as well as liquid form.

 

  • Erythritol:

Erythritol is a non-nutritive sweetener and a type of carbohydrate called sugar alcohol that is obtained from the fermentation of corn or cornstarch. Erythritol found in fruits and fungi such as grapes, pear, peaches, melons, and mushrooms. Erythritol is about 70% as sweet as sucrose (table sugar). Erythritol is available in the form of granulated erythritol or blends of erythritol and stevia.

  • Monk fruit sweetener:

It is a natural and non-nutritive sweetener derived from the monk fruit. The Monk fruit in the whole form contains sucrose and fructose and sucrose. It is about 150-200 times sweeter than regular sugar. It is available in granulated blends with stevia or erythritol, liquid drops with stevia, or pure liquid drops.

  • Sucralose:

Sucralose is an artificial and non-nutritive sweetener. Sucralose itself is calorie-free, but Splenda, a sucralose-based sweetener famous in the market contains a few calories. Sucralose is not a suitable substitute for sugar in recipes that require baking because it could produce harmful compounds when exposed to high temperatures. Splenda is as sweet as regular sugar. Pure sucralose is 600 times sweeter than regular sugar. It is available in granulated, liquid, and powder form.

  • Xylitol:

Xylitol is another type of sugar alcohol that is derived from plants. It is used in products like sugar-free gum, candies, mints, and mouthwashes.  Xylitol is a low carb, but not a zero carb sweetener, and  50% of it absorbed in the small intestine. Xylitol is as sweet as regular sugar. Xylitol can be easily added to coffee, tea, shakes, or smoothies for a low-carb kick of flavor.

It is available as organic granulated xylitol made from birch wood extraction.

  • Yacon syrup:

Yacon syrup is extracted from the roots of the yacon plant that contains several simple sugars such as fructose, glucose, and sucrose. Yacon syrup has about 11 grams of carbs. The body doesn’t digest a large portion of yacon syrup. Cooking with yacon syrup is not suggested because fructooligosaccharides can break down when exposed to high temperatures.

  • Other keto-friendly sweeteners:

Allulose

Bocha Sweet

What food to avoid on a keto diet?

  • Avoid sugary foods such as soft drinks, sports drinks, juices, smoothies, sweets, desserts, cookies, biscuits, desserts, cakes, pastries, and ice cream.
  • Avoid added sugars such as table sugar, honey, maple syrup or other forms of sugars that or high in carbs and use keto-friendly sweeteners instead.
  • Avoid hidden sugar foods such as sushi rice, breakfast cereals, dried fruits, canned vegetables, granola bars, yogurt, energy drinks, packaged food, coleslaw, sauces, condiments and dressing, sugary tea, and beverages.
  • Avoid starchy foods such as bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereal, porridge, oatmeal, and muesli. Generally, avoid starchy foods unless they are included in your daily carbohydrate intake of less than 10%.
  • Avoid high-carb fruits such as mangoes, grapes, bananas, raisins, and dates, or use low carbs fruits.
  • Avoid high-carbs vegetables (corn, potato, beets, sweet potatoes, baked potatoes, yams, peas, parsnips, cassava) or use in less amount or use low carbs vegetables.
  • Use fewer grains or use low-carb grains.
  • Avoid or stop consuming highly processed foods and saturated oils.
  • Avoid gluten-containing foods.
  • Avoid margarine (butter with a high substance of omega-6 fat).
  • Avoid dark chocolate.

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