8 Best Ketogenic Diet Ingredients 2023: Avoid Dirty Keto

keto diet ingredients
keto diet ingredients

There are many keto diet ingredients that you can consume when you are doing keto. Many of these ingredients are excellent for your keto plan and healthy, while some are not good for your health even though they contain very low carbs. Some of these keto diets ingredients are known as DIRTY KETOS. 

Yes! You read it correctly. They are dirty ketos in the sense that they will help you transition to ketosis but they are deleterious to your health.

The ultimate goal of anyone doing keto should be to avoid weight gain, lose weight and maintain good body shape while eating healthily. That is why we composed this article to help you know the best keto ingredients that you can consume without fear of hurting yourself.

What are the best keto diet ingredients ?

The best Keto diet ingredients are food sources that can help you achieve ketosis without causing harm to your health. Not all low carbs foods are good for your health. Do not start keto wrongly by choosing the wrong ingredients. You can take a look at some features of good Keto ingredients.

Features of good Keto ingredients

  • Low carbs: Any good keto ingredient must contain low carbohydrates. If the carbohydrates content of any food is high, then it is not good for anyone doing keto. It will only increase the rate at which your body releases insulin. If your body releases insulin at a higher rate, then you may not likely transition into ketosis.
  • High fat content: If the ingredients you use to prepare your meals contain more fats then, your body will transition faster into ketosis. Thus, any keto ingredient that contains more fats is excellent for preparing keto meals.
  • Moderate Protein: Proteins are an important component of diets. However, it is advisable to keep your protein consumption at a moderate level when you are doing keto. Avoid lean proteins as much as possible. Example of lean protein is protein powders. 
  • No harmful side effects: There are many keto diet ingredients that are pretty good in helping the body system transition to ketosis but they are not very healthy especially when combined together. If you throw away your health just because you are doing keto then, you are not doing it correctly. If you are doing keto, ensure you start it correctly and eat healthily. Here are examples of ingredients that are deleterious to your health when combined together: processed cheese, spinach and nuts like almond. Processed cheese contains a lot of calcium while spinach and almonds contain lots of oxalate. When this calcium reacts with the oxalate, they will form calcium oxalate which will result in kidney stones. However, these ingredients are not entirely bad, you just need to consume them with moderation, and avoid combining them together when making your keto diets. There are other dirty ketos that you need to be cautious of. They are explained in our next article. 

Below are a few Keto ingredients that have been tested and proven to be excellent for those doing keto. No risks associated with them currently.

8 Best Ketogenic Diet Ingredients

1. SHELLFISH: They have the best trace elements (minerals) such as zinc, selenium, and iodine. They also contain Docosahexaenoic acid (DHA) which is an omega-3 fatty acid that is pretty beneficial to the body. DHA helps in growth and functional development of the brain in infants. It is required for maintenance of normal brain function in adults. Example of shellfish include: oysters, snails, scallops, shrimp, crabs, lobster, squid etc.

2. SALMON: They contain large quantities of Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). These omega 3 fatty acids are good for the retina of the eye, the brain and the heart. Salmon also contains high quality proteins. Types of salmon: chinook, coho, sockeye, pink and chum salmons.

3. LEAFY GREENS: They include: salads, watercress, beet greens, cabbage, etc. these vegetables contain a lot of nutrients that are good for our health such as minerals like potassium and magnesium, and lots of vitamin C. Also research shows that some of them are protective against cancer. They are best consumed raw because they can be digested easily. No heating, steaming or cooking before consumption if you want to get the benefits.

4. SARDINES: They are loaded with EPA and DHA. These are omega 3 fatty acids that are very crucial in improving cognitive function of the brain, vision and cardiovascular system. 

5. EGGS: The eggs we are talking about here are organic and pasture raised eggs. They contain lots of other nutrients but low vitamin C. This category of eggs do not increase cholesterol level.

6. CRUCIFEROUS VEGETABLES: Examples include; brussels sprouts, broccoli, arugula, bok choy, etc. It is recommended that you steam these vegetables before consumption. They contain vitamins, minerals and phytonutrients. Phytonutrients can decrease complications from diabetes and other disease conditions. They can also protect against cancer.

7. AVOCADOS:  They contain a lot of fats and are rich in other nutrients. However, you are to take avocados moderately. Some people can get bloated if they eat too much avocados.

8. OLIVES / OLIVE OIL: They contain healthy fats that can help you transition to ketosis without side effects. 

These are the best ketogenic diet ingredients. If you use them to prepare your keto diets, you are more likely to achieve your goals and also enjoy the health benefits that come with them. Also, grass fed (grass finished) beef is also an excellent keto diet ingredient that you can add to the list.

Always ensure that you eat healthily while following your keto diet plan. There are a good number of highly efficient keto products that can help you attain ketosis faster. Make your research before you purchase. Also, you are encouraged to develop the habit of reading labels before buying any food item.

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