The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. The ketogenic diet is becoming popular day by day due to its numerous benefits.

The ketogenic diet burns fat more effectively and faster and is useful for losing excess body fat. Studies have shown that this low-carb diet not only promotes weight loss but also improves cognitive functionalities and reduces the risk of many chronic diseases including type 2 diabetes mellitus and heart diseases.

A ketogenic diet also reduces the symptoms of Parkinson’s disease, Alzheimer’s disease, seizures in epileptic children, and the risk of cancer. High-quality research on the ketogenic diet is still needed to determine its efficacy and long-term safety (1).

Here we present a list of 20 healthy foods that are allowed to eat on a ketogenic diet.

1. Low-Carbs and Cruciferous vegetables

All low carbs vegetables are essential ketogenic foods. Cruciferous veggies, however, come with an extra boost. Non-starchy vegetables are low in carbohydrates and calories, but they are rich in protein, vitamins, and other essential nutrients.

Vegetables also contain antioxidant compounds that protect the body against free radicals, which are cell-damaging unstable molecules. Cauliflowers, broccoli, bell peppers, green beans, spinach, carrots, cabbage, and zucchini are the non-starchy low carbs foods (2).

Vegetables contain fibers that help to regulate digestive tract activities. Net carbohydrate is total carbs minus the fibers. Net carbs are simply total carbs absorbed by the body.

The total carbs of non-starchy vegetables are very low as compared to starchy vegetables. The net carbohydrates in the non-starchy vegetables ranges from 1 gram to 8 grams per cup. In contrast, the intake of starchy veggies can complete or exceed the per-day body demand of carbohydrates. So low carbohydrate veggies are healthier than high carbohydrate foods.

Cruciferous vegetables reduce the risk of cancer. Their consumption minimizes breast cancer risk, the second leading cause of cancer-related mortality in the world (3).

The intake of green-leafy and cruciferous vegetables also reduces the risk of cardiac disorders. Fibers are essential for weight loss and diabetes. They keep the cholesterol away from the heart and regulate blood sugar levels

According to studies, increased consumption of cruciferous vegetables helps to promote cardiovascular health and overall longevity (4).

One can easily replace starchy vegetables with a non-starchy ones by simply regulating their diet. For example, cucumber can be used instead of potatoes and spinach in place of rice. The non-starchy low carbs veggies that one should use as a proper ketogenic diet include eggplant, cabbage, lettuce, tomatoes, green peppers, celery, chicory, onions, and okra (4).

2. Fish and seafood

Fish and seafood are ketogenic food rich in Vitamin B, potassium, iodine, and selenium. They are rich in protein and are carbohydrate-free and are an important part of a healthy diet.

Some seafood carries carbs in small amounts. However, some contain no crabs like shrimps and crabs which means that they are a keto diet-friendly food.

Fatty fish boost the amount of Omega-3-Fatty acid in the body, which reduces the level of blood sugar and also increases insulin sensitivity.

Sardines, Salmons, Albacore, and Mackerel are fatty fish important for people with diabetes and obesity. Seafood is an essential ketogenic diet for over-weight people as they cut out the excess toxic body fats (5).

Seafood uptake also reduces the risk of chronic disorders. Frequent fish intake also improves mental health and cognitive health. It is an essential cardioprotective diet, carrying various nutrients that contribute to a healthy metabolic profile (6).

3. Cheese

Cheese is low in carbohydrates and high in fats, so it is an essential ketogenic food. Cheese is rich in calcium, protein and is also a good source of saturated fats. About 28 grams of cheese contains 30% of saturated fats along with 1.3 g of carbohydrates, 25 g of proteins, and 78% of calcium. It reduces the risk of heart disease and improves good cholesterol levels (HDL) in the body (7).

Cheese contains saturated fatty acids in high amounts. It also carries vitamins like vitamin B6 and riboflavin in an adequate amount which reduces the risk of heart disorders and improves cardiovascular health.

Studies have reported that cheese also reduces the risk of diabetes. Women who consume cheese as a regular diet have a decreased risk of type 2 diabetes.

It is due to the presence of calcium in cheese, which increases insulin secretion and reduces insulin resistance. The protein present in cheese also helps in regulating insulin sensitivity (8).

The intake of cheese also boosts muscle mass and improves balance in adults above 40 age. A daily snack of cheese lowers body cholesterol levels and keeps the heart healthy (9).  

Conjugated linoleic acid, a fat present in cheese, improves body composition and cuts body fats. Cheese that is lower in carbs and is keto-friendly includes goat cheese, mozzarella, cream cheese, ricotta cheese, blue cheese, Havarti, limburger, romano, string cheese, and swiss cheese.

4. Avocados

Avocados are heart-healthy monounsaturated fats. They are an essential component of the ketogenic diet. A 100 gram of avocados contains about 15 g of protein, 9 g of carbohydrates and 7 grams are dietary fibers. Each ounce of avocado contains only 2 grams of carbs making it a keto-friendly diet (10).

The fats from avocados can help to improve cholesterol and triglyceride level. Eating one avocado a day lowers the level of bad cholesterol in the body and minimizes the risk of cardiac disorders.

According to a study conducted on sixteen participants, an increase in avocado consumption decreased the bad LDL cholesterol by 22% and increased the level of good cholesterol (HDL) by 11% (11).

Avocados are rich in several essential nutrients and minerals. Potassium, an essential mineral in avocado, helps the body to maintain transition towards a ketogenic diet.

5. Meat and Poultry

Meat and poultry are essential ketogenic diets. Both meat and poultry are rich sources of high-quality protein. Fresh meat and poultry contain several vitamins and minerals, including zinc, potassium, and selenium. They are carbs free which makes them the most healthy ketogenic diet (12).

Studies show that eating a ketogenic meat diet helps to reduce body cholesterol. They are also a beneficial protein source, helping to preserve muscle mass during a low ketogenic diet. Meat and poultry are rich in protein and are good sources of antioxidant compounds (13).

6. Eggs

The egg is considered a super ketogenic food. It is the most versatile and healthiest food on the planet. The reason for being one of the superfoods lies in the egg yolk. The yolk is rich in beneficial nutrients, including essential vitamins and minerals. On top of that, one egg contains 1 gram of carbs and 6 grams of protein, making it a perfect ketogenic diet (14).

Egg yolk contains high cholesterol, but its consumption does not increase bad cholesterol in the body, making it an essential ketogenic diet component. They convert the bad LDL to good HDL in a way that reduces the risk of many cardiovascular diseases (15).

Eggs are the perfect weight loss-boosting superfood. Its intake increases the feeling of fullness, keeps the sugar level stable, and lowers the calorie intake throughout the day. Egg consumption also triggers a hormone that raises feelings of fullness and satisfaction (15).

One should eat an egg completely, as most of the nutrients are found in the yolk. Egg contains powerful eye-protecting antioxidants including lutein and zeaxanthin (16).

7. Coconut Oil as Ketogenic Food

Coconut is one of the most saturated fat-rich food that an individual can consume as a ketogenic diet. It is a carbohydrate-free diet. A 100 gram of coconut oil contains all fats (100 g), making the coconut a carbs-free ketogenic diet food (17).

 It contains medium-chain Triglyceride (MCT) that is readily utilized by the liver and is converted into ketones. By increasing ketones levels, coconut oil helps keep calories maintained, increase energy levels, and improve brain health.

Coconut promotes the reduction of abdominal fat and keeps the blood lipid under control. One of the fascinating features is that it helps the obese to lose weight and belly fat. Consumption of 2 tablespoons of coconut oil every day leads to a decrease in waistline by one inch (18, 19).

Coconut oil is used for the treatment of brain and nervous system disorders. It possesses several neuroprotective properties and studies have reported its potential effects in the treatment of Alzheimer's disease (20).

8. Olive Oil as Ketogenic Food

Olives and olive oils are rich in numerous health-promoting compounds. One of the essential components is a phenolic compound called oleocanthal. Oleocanthal has inflammatory properties, so one should include olive oil in a diet to get rid of pain and inflammation (21).

One serving of olive oil (100 grams) contains zero carbohydrates making it one of the best ketogenic diets. One must consume olives and olive oil daily to improve heart health and reduce the risk of many heart diseases. It provides excellent benefits to the heart (22).

The antioxidant compounds present in olives prevent inflammation, ensure heart health, and improve artery function.

Extra virgin olive oil is one of the best healthy cooking oil choices. It is healthies oil for baking, and cooking as extra virgin olive oil contains high-quality fats and antioxidants that protect the oil from breaking into toxic chemicals (23).

9. Cottage Cheese and Greek Yogurt

Cottage cheese and Greek yogurt mixture are rich in protein, fats, and calcium. They reduce appetite and promote a feeling of fullness. They are an entirely healthier ketogenic diet that keeps the body sated for a longer period of time.

A half-cup of cottage cheese contains 5 grams of carbs and 11 grams of protein. The same amount of Greek yogurt provides 4 grams of carbs and 11 grams of protein. Despite being a high carbohydrate diet, they are still included in the ketogenic family as they promote ketone production in the body (24, 25).

10. Nuts and Seeds as Ketogenic Foods

Nuts and seeds are a healthy addition to the ketogenic diet. They are high fat and low carbohydrate diet. It's better to eat nuts and seeds entirely or freshly ground. You can find several recipes on the ketogenic diet with nuts in it.

Nuts are rich in healthy fats, proteins, fiber, and vitamins and minerals. They also contain powerful antioxidants.

Seeds also have many special advantages. The richest dietary source of lignan precursors is, for instance, flaxseeds, while the most phytosterols available are sesame seeds from both nuts and grains. Both phytosterols and lignan help reduce the risk of inflammation, cardiovascular disease, and cancer (26).

Furthermore, nuts and seeds are high in fiber. Their frequent consumption reduces the risk of depression, certain cancers, heart diseases, and other chronic diseases (27). Although seeds and nuts are low in carb, their amount varies differently:

• macadamia nuts contains 2 grams of net carbs
• flaxseeds contains zero grams of net carbs
• almonds contains 2 grams of net carbs
• chia seeds contains 1 gram of net carbs

11. Butter and Cream as Ketogenic Foods

Butter and cream are high-fat dairy products. These products are an excellent addition to the ketogenic diet as they contain only trace amounts of carbohydrates per serving.

Butter has zero carbs and about 11 grams of fat per serving. Thus, it is an ideal source of fat on a ketogenic diet with high saturated fat contents (28).

According to the U.S Department of Agriculture, a 100ml of heavy cream contains zero grams of carbohydrates, zero grams of protein, and 33.33 grams of fat (29).

Butter and cream are rich sources of conjugated linoleic acid, a fatty acid. Conjugated linoleic acid promotes fat loss (30).

12. Shirataki Noodles as Ketogenic Food

Shirataki noodles are a keto-friendly diet that has a few calories per serving. Shirataki noodles contain less than one gram of net carbs per serving.

One serving of shirataki noodles (224 grams) contains 20 grams of calories, 6 grams of fiber, 6 grams of carbohydrates, zero grams of protein, fat, and sugar. They have 97% of water and 3% fiber. So, they are mainly water and help with weight loss (31).

Glucomannan is a viscous fiber that is present in shirataki noodles. It forms a gel-like structure that slows down the movement of food through the digestive tract and promotes the feeling of fullness. It results in lowering blood sugar levels and reducing hunger. It can help with diabetes management and weight loss (32).

There are many shapes of shirataki noodles, including fettuccine, rice, and linguine. They are a good choice for a keto diet as it helps in weight loss.

13. Olives

Olives are keto-friendly fruits, just like berries and avocado. Olives contain most of the essential nutrients needed for the proper functioning of many organs. Olives and olive oil provide the same health benefits. 

Olives are an excellent source of antioxidants, vitamins, and minerals required for the body to function correctly. The main antioxidant found in olives is oleuropein. Oleuropein has anti-inflammatory properties and protects the body cells from damage. Consumption of olives may decrease blood pressure and prevent bone loss.

According to the data provided by the U.S Department of Agriculture, one serving of olives (100 grams) contains 233 calories, 6.67 grams of carbohydrates, 3.3 grams of fiber, 0 grams of protein, and 23.33 grams of fats (33).

14. Berries

Fruits are usually high in carbs and are not taken as a ketogenic diet. But there is an exception for berries, including raspberries, blueberries, strawberries, and blackberries. Berries are high in fiber and low in carbs. They are loaded with antioxidants that reduce inflammation and protect the body against various diseases.

The carbohydrate content for different berries is:

• A 100 grams serving of blackberries contains 9.29 grams of net carbohydrates (34). 
• A 100 grams serving of blueberries contains 12.14 grams of net carbohydrates (35). 
• A 100 grams serving of raspberries contains 11.9 grams of net carbohydrates (36). 
• A 100 grams serving of strawberries contains 7.13 grams of net carbohydrates (37).

Consumption of small amounts of blackberries, strawberries, and raspberries is allowed on a ketogenic, low-carb diet. You may also consume the berries on a moderately low-carb diet.

The carbohydrate content is more in blueberries. So, they should be consumed in limited amounts on a ketogenic diet.

15. Unsweetened coffee and tea as Ketogenic Foods

Unsweetened coffee and tea are keto-friendly drinks. They are carb-free as well as calorie-free beverages when served black. The main ingredient in coffee and tea is caffeine which elevates your rate of metabolism. Caffeine also improves mood, alertness, and physical performance (38, 39).

Tea is a rich source of health-promoting antioxidants such as flavonoids. These antioxidants improve the functioning of blood vessels to maintain heart health (40).

It is reported in various studies that the consumption of coffee and tea significantly reduces the risk of diabetes (41).

On the ketogenic diet, it is recommended to add heavy cream to your coffee. A tablespoon of heavy cream contains less than one gram of carbohydrates (42).

16. Dark chocolate and Cocoa as Ketogenic Food

Dark chocolate is keto-friendly with its low-carbs content. Dark chocolate is a combination of sugar, fat, and cocoa powder.

Dark chocolate contains more cocoa and less sugar with little or no milk. The percentage of sugar and cocoa content is different in dark chocolates of different brands. Sugar content in dark chocolate is shallow, contributing to overcoming the bitterness of the cocoa.

Dark chocolate and cocoa are good sources of antioxidants. It is reported that cocoa has antioxidant activity, just like blueberries. Cocoa is also known as a “superfruit” because of its significant antioxidant activity.

Dark chocolate is a good source of flavanols. Flavanols have a role in lowering blood pressure, reducing the risk of heart disease and maintaining cardiovascular health (43).

Dark chocolate is an excellent addition to the ketogenic diet. One serving of unsweetened chocolate (28 grams) contains 3 grams of net carbohydrates (44).

17. Asparagus

Asparagus is a keto-friendly vegetable because of its low-carb content. It is an excellent addition to the ketogenic diet. A 100 grams serving of asparagus contains only 3.88 grams of carbs (45).

Asparagus is a rich source of glutathione. Glutathione is a compound with significant cancer-fighting activity. Glutathione promotes anti-cancer activity by participating in apoptosis and cellular regulation processes (46).  

Asparagus also possesses antioxidant and anti-inflammatory activity. These activities of asparagus help in lowering blood pressure.

Consuming a healthy amount of low-carb vegetables, such as asparagus, is extremely important during a ketogenic diet.

Asparagus can be included in your diet by:

• Adding it to a stir-fry
• Roasting it in the oven with sea salt and crushed garlic
• Wrapping it in bacon
• Used with salad

18. Walnuts

Walnuts are a good source of protein and fat. The nutritional activity of walnuts makes them a healthy choice for various diet plans. One 33 grams serving of walnuts contains 220 calories, 5 grams of carbs, 5 grams of proteins, and 22 grams of fat (47).

The high content of fats in walnuts makes them a perfect addition to the ketogenic diet. Walnuts also make a delicious addition to salads. Walnuts can be used as a satisfying snack. 

Walnuts are keto-friendly because they are high in fatty acid content. Walnuts possess health benefits by lowering risk factors (bad LDL cholesterol) of cardiovascular diseases and blood pressure (48).

19. Mushrooms as Ketogenic Foods

Mushrooms come with a creamy texture. They are the healthiest vegetables that can be added to the ketogenic diet. Mushrooms are low in carbohydrates and calories. They are a rich source of minerals and vitamins, including zinc, folate, magnesium, and potassium.

One cup of mushrooms (70 g) contains 15.4 calories, 2.28 grams of carbs, 2.16 grams of protein, 223 milligrams of potassium, and 0.2 grams of fat (49). Mushrooms are low-carb vegetables you can have on a ketogenic diet for quick weight loss.

Mushrooms can be included in your diet by:

• Adding it to sauces
• Adding it to a salad
• Adding it to sautee vegetables
• Preparing a delicious cream of mushroom soup

Mushroom contains several antioxidant compounds which protect the body from many diseases (50).

20. Green beans and Black Soybeans

Green beans and black soybeans are keto-friendly beans with low carbs. They are a perfect addition to a ketogenic diet. Other types of beans can also be added to a ketogenic diet in small amounts.

One cup of green beans (129 g) contains about 31 calories. Green beans are a rich source of vitamin K, vitamin A, vitamin C, fiber, folate, beta-carotene, and potassium (51).

Green beans can be consumed as:

• Steamed, stewed, or roasted
• Cooked in butter or bacon fat
• Added to a salad