Low-Carb Starch: a Keto-Friendly Option
By Tom Seest
At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.
Starch is an essential dietary fiber found in various food items like potatoes, pasta, rice, corn, and cereals; additionally, it serves as a thickener for sauces and soups.
As part of a Keto diet, restricting carbohydrates (starches) will shift your body into fat-burning mode by sending signals directly to cells – one reason people on a ketogenic diet see weight loss.
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Meat is the go-to food of choice on a keto diet because it’s filling and low in carbs while being an important source of protein and essential nutrients.
Meat may contain saturated fat and cholesterol that raise LDL “bad” cholesterol levels and thus increase the risk for heart disease, so those with a history of high LDL levels should limit their consumption of such foods.
Strive for leaner cuts of meat, such as skinless poultry and beef sirloin, to meet government guidelines suggesting no more than 10% of your caloric intake should come from saturated fat.
One way to reduce saturated fat intake is to opt for meat raised without antibiotics or growth hormones – organic would also be great if possible!
Grass-fed and organic beef are other options, as these animals were raised without grain for food production. This type of animal contains higher ratios of omega 3 to omega six fatty acids than conventionally raised animals and has a lower risk for heart disease than their conventionally raised counterparts.
Make sure your diet includes a wide range of meats and vegetables, like cauliflower, to get all of the essential vitamins and minerals. It provides lots of vitamin C and potassium while being packed full of fiber and iron – ideal for steamed, roasted, or salad eating!
Vegetables are an ideal source of both protein and nutrients on the keto diet, yet some varieties contain carbohydrates. Thankfully, there are low-carb varieties of vegetables that are suitable to include in this way of eating – these provide fiber, vitamins, and minerals without impacting blood sugar levels.
The best keto-diet vegetables include spinach, kale, broccoli, cauliflower, mushrooms and asparagus. These veggies contain high levels of fiber that are digested slowly for maximum satisfaction throughout your mealtimes.
Acai avocados provide fat, protein, and various micronutrients – perfect for easy snacking! Enjoy raw or in guacamole form to satisfy cravings any time of day!
Cruciferous vegetables such as broccoli, cabbage, and cauliflower make an ideal addition to a keto diet as they are packed full of essential vitamins, minerals, and antioxidants.
If you plan to eat an assortment of different vegetables, organic may be best as this will reduce pesticide residue in your food and lower costs.
Apart from vegetables, it’s also crucial that you consume ample healthy fats to achieve ketosis in your body and help achieve weight loss, improved health, and disease prevention. A ketogenic diet is an effective way to do all three.
Avoid foods high in saturated and trans fats to lower the risk of heart disease, diabetes, and obesity. These fats have been linked to several unhealthy health conditions, including cardiovascular disease.
Nuts are an ideal snack choice for anyone on a keto diet as they contain few carbs and plenty of satiating fats while also offering essential vitamins and minerals essential for living a healthy life.
Selecting the ideal type of nuts is key to meeting your lifestyle and needs. Some varieties can lead to health complications, including nut sensitivities or intolerances.
Nut sensitivities refer to an immune response caused by proteins called lectins present in specific types of nuts. Symptoms may include backache, brain fog, or diarrhea.
While most nuts can fit into a keto diet plan, certain varieties should be avoided to preserve weight loss and stay within keto. These include cashews, pistachios and hazelnuts, which contain lots of carbs that should not be included as part of this way of eating.
Brazilian nuts make an ideal addition to a keto diet due to being low in carbohydrates while packed full of nutrients – they even offer beneficial omega-3 fatty acids!
Walnuts are another delicious nut that makes an excellent addition to a keto diet, as they contain lower levels of carbs while providing plenty of fats, vitamin E, and polyphenols that support heart health, digestion, and cholesterol levels.
Macadamia nuts are another top pick for keto dieters, as they contain both healthy fats and an abundance of vitamins and minerals, not to mention fiber and protein content.
Eggs have long been a part of culinary culture across cultures, used as part of daily meal planning for millennia. Eggs provide an abundance of protein and other vital nutrients such as vitamins, minerals, and fats while offering protection from heart disease and other health issues.
One large egg contains less than one gram of carbohydrates and six grams of protein, making it an excellent addition to a keto diet. Egg white proteins help create a sense of fullness while maintaining stable blood sugar levels.
Eggs contain essential dietary fats for living a ketogenic lifestyle, with one large egg providing nearly 2/3 of your recommended Omega 3 unsaturated fat intake daily.
Avocados are an excellent source of vitamin B12, lutein, and zeaxanthin; antioxidants play a crucial role in protecting against cataracts, macular degeneration, and other vision-related issues. A diet high in these nutrients may reduce your risk.
Make sure the eggs you purchase are fresh. Keep them stored upright in a cool location to avoid any chance of spoilage.
Refrigerated items should be brought back up to room temperature prior to being eaten in order to reach their full nutritional and flavor potential. This will also increase their shelf life.
Eggs are an essential component of any healthy diet plan, providing both protein and essential vitamins and nutrients like fats, fiber, and potassium. Not only are eggs versatile dietary staples, but they’re also an irresistibly satisfying snack option.
Dairy products are an essential element in many keto recipes and high-carb snacks. From milk and cream to cheese, dairy comes in all forms, with main components including lactose (milk sugar), casein, whey protein isolates, and fatty acids making up its composition.
Dairy products provide protein, fats, calcium, and potassium. But be wary if you’re following the keto diet; certain dairy products could contain too many carbs for this diet plan.
Most people can tolerate dairy in moderation; yogurt provides a delicious low-carb snack full of protein.
Butter, ricotta, and heavy cream are excellent keto sources of fats that make delicious spreads on low-carb toast or crackers.
Unsweetened almond or coconut milk offers a lower-fat alternative and can even replace traditional dairy milk in certain keto recipes.
Kefir is another fermented drink with limited or no lactose, boasting low-carb content while providing plenty of healthy probiotics to support digestive well-being and support healthy gut bacteria.
Once you are able to tolerate some dairy products, see how your body responds by gradually reintroducing each type of dairy at once. Begin with hard cheeses like parmesan and cheddar before moving on to other dairy products; if any negative symptoms emerge after the reincorporation of certain types of casein-containing products, that would indicate you may have an intolerance for them.
Carbs provide energy to our bodies, are essential in managing hormones, and aid in weight loss. While carbs should play an integral part in the keto diet, excessive starch should be limited.
Keto diets aim to increase feelings of fullness while providing consistent energy levels and decreasing blood sugar spikes that cause mood swings or weight gain.
Consuming more fat and protein while decreasing carb intake will be key to reaching your goals. Select high-quality oils that naturally contain low levels of carbohydrates while boasting plenty of healthy lipids for maximum success.
Extra virgin olive oil, ghee, and coconut oil are three excellent cooking oils for the keto diet. They contain essential fatty acids and antioxidants that will benefit your health and ensure prolonged ketosis.
Refined oils such as canola, corn, and soybean oils should be avoided during a keto diet due to their limited stability and high concentration of polyunsaturated fats and hydrogenated oils that could trigger your body into breaking down ketone bodies instead of glucose.
Coconut oil is an ideal addition to the keto diet as it offers both saturated and monounsaturated fats in its composition, along with being both odorless and flavorless, making it easy to incorporate into recipes without altering their flavor profile.
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