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These are some of the best foods to incorporate on a ketogenic diet. Even though fat is a non-negotiable macronutrient for ketogenic diets, that doesn’t mean it’s the only kind of food you should be seeking out. If you’re in it for the long haul with high-fat eating, then you’re going to have to take a step back and look at the overall big picture. Where are you getting your vitamins and minerals? How about your essential fatty acids (which the body cannot make on its own!) and antioxidants (these help with inflammation, beauty, exercise performance, and longevity)?

With all of this in mind, let’s take a look at the following foods that support a keto diet. I’ve even left a recipe at the end of each as an example on how to include them.

Avocado

You can’t go wrong with avocadoes. They’re like the swiss army knife of keto-foods. A medium-sized avocado contains no sugar, up to 10 grams of fiber (a whopping amount!), potassium, magnesium, and antioxidants (lutein and betasitorsterol). [1] Most of the fat from avocado is monounsaturated fat, which helps with blood pressure, cutting heart disease risk, balancing blood sugar, and lowering bad (LDL) cholesterol while maintaining good (HDL) cholesterol. [2] Avocadoes are also special because they contain Omega-9 Fatty Acids (oleic acid). Omega-9’s also cut the risk of developing heart disease, and may also play a role in protecting against cancer. [3]

Find it in: Avocado Deviled Eggs (FM)

Coconut

The coconut oil scandal of 2017 is so last year. There remains over 20 years of research on the benefits of coconut, so let’s lay the demonizing to rest. Coconut can be consumed and used in various forms: oil, meat (the inside of the coconut shell), water, milk, and cream. Not only that, coconut is extremely versatile, benefiting your inner and outer health. Use it fry foods (since it isn’t prone to damage at high heat) or moisturize dry skin. If you’re intolerant to dairy, coconut might just be your new friend; use it as a substitute for milk, yogurt, and cream. Coconut also contains Medium Chain Triglycerides, which are a type kind of fat associated with weight loss, metabolism, and energy. [4] Coconut also contains antibacterial and antimicrobial compounds that help to fight off pathogenic intruders. [5]

Find it in: Fried Zucchini With Coconut Dill Dip (FM)

Salmon

What’s high in protein and fat, with a powerful antioxidant to match? Salmon! This is yet another food that’s good for maintaining keto and good health. Fatty fish like salmon are rich in omega-3 fatty acids, which provide multiple benefits. They may be useful for addressing inflammatory-related conditions like rheumatoid arthritis [6] and Ulcerative Colitis [7]. Salmon also contains astaxanthin, a type of antioxidant from the carotenoid family that’s been studied for its affects towards protection against sunburn, wrinkles, and skin health. Astaxanthin may also support the immune system. [8] Most people supplement with astaxanthin, but why not go straight to the source? You’ll be getting protein and omega-3 fats along with all the antioxidant benefits.

Find it in: Pan Seared Salmon & Cauliflower Mash (FM)

Broccoli

The spokesman of vegetables ought to be Broccoli. For starters, it’s a good source of fiber, helping to prevent constipation (which many have come to associate with keto). A single cup is chock-full of vitamins and minerals, including Vitamins A, B1, B2, B3, B5, B6, C, K, and Folate, Chromium, Phosphorous, Manganese, Choline, Potassium, Copper, and small amounts Zinc, Iron, Calcium, Selenium, and Magnesium. [9] (Phew!) Broccoli also contains sulforaphane, a type of anti-inflammatory compound known for supporting detoxification, longevity, preventing cancer and diabetes, brain health, and having anti-microbial properties. [10] I’d say those are plenty of reasons to eat your veggies!

Find it in: Sautéed Broccoli With Feta and Pine Nuts (FM)

Berries

Fruit, although very healthy, is limited on keto since it contains enough sugar and carbs to prevent ketosis. The exception is berries, which contain fairly low amounts of sugar and net carbs (that’s the total amount of carbs you get after subtracting fiber). In moderation, they fit in a ketogenic diet.

Each berry has a “super power” of its own:

Blackberries contain the lowest net carbs, followed closely behind by Raspberries. [11]

Blueberries have enough antioxidants to write an entire book on. [12]

Strawberries provide as much, if not more, Vitamin C than an orange. [13]

Cranberries– in whole food, un-dried or liquid form- may help to reduce urinary tract infections. [14]

Find them in: No Bake Low Carb Mixed Berry Cashew Bars (FM)

Sources:

[1] https://www.californiaavocado.com/nutrition/nutrients

[2] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775

[3] https://foreveryoung.perriconemd.com/best-food-choices-for-omega-3-and-omega-6-and-omega-9-essential-fatty-acids.html

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/

[5] https://www.ncbi.nlm.nih.gov/pubmed/24328700

[6] http://blog.arthritis.org/living-with-arthritis/omega-3-fatty-acids-arthritis/

[7] http://www.rejuvenation-science.com/research-news/omega-3-fish-oil-1/n-fish-oil-ulcerative-colitis

[8] https://www.webmd.com/vitamins-supplements/ingredientmono-1063-

astaxanthin.aspx?activeingredientid=1063

[9] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225737/

[11] https://www.ruled.me/best-low-carb-fruits-avoid/

[12] https://www.wildblueberries.com/health-research/antioxidants/

[13] https://www.webmd.com/diet/features/nutritional-benefits-of-the-strawberry

[14] https://www.medicalnewstoday.com/articles/269142.php