It’s time to ditch the avocado toast for something much healthier: eggs fried in butter, topped with avocado and drizzled with bacon-fat dressing. It may seem like the proverbial heart-attack-waiting-to-happen, but this high-fat, moderate protein, low-carb meal is filled with approved keto diet foods.
By Vicki Martinez
Our first blog in this four-part Mission Foods series focused on the “What”—what the ketogenic diet is—and the “Why”—why weight loss is only one of the many health benefits of going keto.
Now let’s move on to the “Who,” as in what foods you can invite to the ketogenic party and who you’ll need to blacklist.
The Guest List
Avocados: Avocados top the list of ketogenic diet foods because not only are they an excellent source of healthy fat, but they are also packed with fiber and have more potassium than bananas. Some studies suggest a high intake of potassium helps ease the transition to a ketogenic diet.
Dairy and Cheese: Heavy cream, full-fat yogurt, butter and full-fat cheeses are low-carb, high-fat keto-friendly choices. With hundreds of types to choose from, protein-rich, calcium-fortified cheese will become your new best friend.
Leafy Greens and Other Low-Carb Veggies: Leafy greens are a common staple in any healthy diet, and the ketogenic diet is no exception. In addition to being very low-carb, greens like kale, spinach, lettuce, arugula, Swiss chard, collard greens and cabbage are also packed with vitamins, minerals and fiber. Other vegetables that help keep the keto party in full swing include: asparagus, zucchini, broccoli, cauliflower, peppers and squash.
Meat and Seafood: Who else can you count on to bring protein to the party? Ground beef, a flavorful ribeye, skin-on chicken thighs, bacon, sausage and pepperoni all contribute the important macronutrient to a ketogenic diet. Salmon, cod, tuna, shrimp and crab are examples of carb-free seafood you can enjoy in moderation.
Eggs: If you prefer another source of protein, look no further than the exceptional egg. With nearly six grams of protein and less than a gram of carbohydrate, one large egg keeps away the hunger pangs for hours. The yolk is also high in antioxidants, and eggs are a keto diet food versatile enough to be used at breakfast, lunch or dinner. For example, these Red Pepper & Spinach Scramble Wraps are perfect for any meal of the day.
Try Grilled Salmon Wraps for a delicious low-carb, omega-3 rich way to achieve your necessary protein intake.
For ketogenic success, you need to close the door to party crashers. These unwelcome guests include:
Rice and pasta
Sugar and sweeteners other than Stevia
Alcohol, soda and any type of sweetened drink
Fruit (small amounts of berries, which have less sugar than most fruits, are okay)
Potatoes, carrots and other root vegetables; beans
Any reduced-fat or skim dairy products (typically sugar is added to these)
Margarine, as well as canola, vegetable and safflower oils