The Keto Diet is a low carb, high-fat diet, with the idea to make the body use fats as its primary source of energy. The emphasis on fat consumption implies eating good quality fats which are carefully measured. Although it may seem daunting to switch to a keto lifestyle, it is easy to prepare keto friendly meals once you have the right ingredients. Here is a list of five versatile keto friendly ingredients that will keep your meals delicious and varied for a long time.
1. Fatty Fish
Fatty fish are rich in polyunsaturated fats. Polyunsaturated fats are essential fats, meaning they’re required for normal body functions, but your body can’t make them. Omega 3 fatty acids are one of the two types of polyunsaturated fats (Omega 6 fatty acids being the other) and have many health benefits for your heart and body. Oily fish such as salmon, mackerel, sardines, tuna, and trout are full of omega-3 fatty acids. These fish should be eaten twice a week. Not only are fatty fish high in good fats, they are lean on carbs.
Just grill, bake or steam them with seasoning and some keto friendly herbs, and a delicious meal is ready. Try to buy wild fish whenever possible as opposed to farmed fish. Some examples of delicious, healthy, fatty fish are:
Avocados are a staple in a keto meal plan. They have a good amount of heart-healthy fat while being low on carbs. Avocados are rich in potassium, something that can be lacking in the keto diet plan. They are also packed with vitamin B, vitamin C, vitamin K, and vitamin E. All this goodness comes at a mere 2g carbs per 100g of fruit. They also contain a good mix of soluble and insoluble fibers. Avocados are the perfect superfood for the keto diet plan: they are tasty and enhance any dish. Use this delicious ingredient in a variety of salads and spreads, or as a tasty topping on cooked meals.
3. Macadamia/Brazil Nuts
Not all nuts fit into the Keto Diet. Although they contain loads of the good fats, some nuts are more carb-rich than others. Picking the serving portion of nuts is extremely important for your Keto Diet. Macadamia and Brazil nuts are suited for the Keto Diet because they have a low carb and protein density. Lightly toasted Brazil and Macadamia nuts are great for bringing a bit of crunch into any recipe. Sprinkle these nuts on top of any meal, or snack on a small portion through the day. As always, be mindful of your intake.
4. Coconut Milk
Coconut milk is great for cooking, it is great for Asian curries and broths. It is easily available in stores. Stick to organic coconut milk that is free of additives. Once opened it lasts about a week in the fridge. Coconut milk can also be used to make drinks and smoothies. It is a good milk replacement in the keto diet plan and can be substituted for milk in several dishes and beverages. Coconut milk has a high fat and low carb content, making it the perfect keto ingredient. As long as macronutrient ratios are maintained, coconut milk is an integral part of keto diet plan. Coconut milk also has MCT fats, a great ketosis maintainer.
Spinach is a super food that has long been revered for its amazing nutrient profile. It is a mix of several important micro-nutrient and can be consumed in a variety of ways. Baby spinach is great for salads and mature spinach is great for stir-fries, soups, and baking. Spinach is rich in Magnesium, something that several keto friendly ingredients lack. It does have a lot of naturally occurring sodium so be mindful of that while eating it. Spinach is a great filler while being lean on carbs. It has plenty of insoluble fibers. Creamed spinach is tasty and delicious and very keto friendly.