1. Seafood

Shellfish and fish are great keto foods. Fish like salmon contains plenty of B vitamins, selenium, and potassium. Surprisingly, they’re carb-free.

It is important to note that the carbs in shellfish vary. You know there are different types of shellfish. For example, there are almost no carbs in most crabs and shrimp, but other kinds of shellfish contain it (4, 5).

Although these shellfish can be included on a keto diet, accounting for these carbs is necessary, especially when trying to maintain a narrow range.

Fatty fish like mackerel, sardines, and salmon are rich in omega-3 fats. Studies have shown that Omega-3 fats lower insulin levels and boost insulin sensitivity in overweight and obese people (6).

Fish intake also decreases the risk of ill health and improves cognitive health (6, 7).

According to the American Heart Association, humans should eat at least 1 to 2 seafood meals every week (8).

2. Low-carb vegetables

Low-carb vegetables are veggies that are low in carbs and calories. They are usually non-starchy but contain lots of other nutrients, like vitamin C.

Vegetables contain fiber. The human body does not digest fiber nor absorb them. It is therefore important that you consider the digestible carb count of these vegetables. The digestible carb count is the total carb content minus the fiber.

Vegetables contain antioxidants. These antioxidants protect the body from the damaging effect of free radicals. Free radicals are volatile molecules that can cause damage to your body cells (9, 10).

Also, studies have shown that cruciferous vegetables reduce the risk of heart disease and cancer (11, 12).

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Examples of vegetables that fit into a keto diet meal plan include:

· Broccoli

· Asparagus

· Avocado

· Cabbage

· Eggplant

· Cucumber

· Cauliflower

· Zucchini

· Lettuce

· Kale

· Tomatoes

· Spinach

· Green pepper

· Olives

3. Avocados

Avocados are a healthy source of the nutrient. For example, 100 grams of avocado (approximately 3.5 ounces) contain no less than 9g of carbs.

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However, of the 9g of carbs, about 7 are fiber, so the net carb count for avocado is just 2 grams.

Avocados are rich in vitamins and minerals. They contain a lot of potassium. Potassium is an essential mineral that many people are deficient in. It is important to note that a higher potassium intake makes it easier to transition to a ketogenic diet (13).

What’s more, avocados also improve triglyceride and cholesterol levels. A particular study found that people who ate one avocado per day experienced improvements in their cardiometabolic risk factors, including decreased LDL cholesterol levels (14).

4. Meat and poultry

Poultry and meat are staple keto foods.

Fresh poultry and meat do not contain any carbs. Also, they are rich in B vitamins and other minerals (15).

They are also rich in high-quality protein, and protein preserves muscle mass when you’re on a low-carb diet (16, 17).

A study published in the American Journal of Clinical Nutrition found that eating a fatty meat diet improved HDL cholesterol levels by 5% compared with those on a low-fat, high-carb diet (18).

Your best choice would be grass-fed meat. Pasture-raised animals produce meat rich in omega-3 fats, antioxidants, and conjugated linoleic acid than meat from grain-fed animals (19).