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Carbohydrates on the Keto Diet: What You Need to Know

By Tom Seest

How Do Carbohydrates Fit Into a Keto Diet?

At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.

The keto diet is an increasingly popular high-fat, low-carb eating plan due to its numerous health advantages. Originally used as an epilepsy treatment plan in children, today, this eating plan also helps people suffering from diabetes, PCOS (polycystic ovary syndrome), high cholesterol, and other conditions.
A keto diet’s goal is to get you into ketosis – whereby fat is burned for energy instead of glucose. This method is effective at helping people shed unwanted weight, increase energy, and enhance cognitive functions.

How Do Carbohydrates Fit Into a Keto Diet?

How Do Carbohydrates Fit Into a Keto Diet?

Can Nuts and Seeds Help You Achieve Keto Success?

Nuts and seeds provide an abundance of fats, proteins, and fiber on a keto diet, not to mention numerous essential vitamins, minerals, and antioxidants that can boost health benefits and aid weight loss.
But it’s essential that when choosing nuts for this diet, the right variety is selected as some can contain too many carbohydrates and wouldn’t fit well into a ketogenic regime.
Almonds, pecans, Brazil nuts, macadamia nuts, peanuts, and walnuts are a few great low-carb choices that will provide ample fat, protein, and fiber intake; additional choices could include pine nuts, pistachios, sunflower seeds, or pumpkin seeds.
When selecting nuts, aim to select ones with low carbohydrates and maximum fiber. A diet rich in fiber helps keep you in ketosis and maintain balanced blood sugar levels.

Can Nuts and Seeds Help You Achieve Keto Success?

Can Nuts and Seeds Help You Achieve Keto Success?

Olive Oil: The Keto Diet’s Best Friend?

Olive oil is an ideal addition to a keto diet due to its high content of monounsaturated fats, which help reduce inflammation and promote heart health.
Furthermore, it’s low in carbohydrates and an effective way to add extra flavor and texture to your dishes.
Quality olive oils contain many beneficial bioactive compounds that help combat oxidative stress, such as hydroxytyrosol, tyrosol, and oleuropein; all three help combat it.
Oleic acid, a monounsaturated fat known to improve insulin sensitivity and cardiovascular health, can also be found in abundance in these seeds.
Olive oil can be an ideal component of a keto diet. Low in carbohydrates and boasting an abundance of oleic acid, it offers great nutritional benefits.

Olive Oil: The Keto Diet's Best Friend?

Olive Oil: The Keto Diet’s Best Friend?

Coconut Oil: A Keto Diet Essential?

Coconut oil is a popular cooking fat for people following low-carb, high fat diets like keto. It provides plenty of medium chain triglycerides (MCTs), which your body easily digests and has been shown to promote fat burning.
Oatmeal is full of antioxidants and other essential nutrients, making it a fantastic addition to a keto diet.
There are various varieties of coconut oil available, but for optimal taste and benefits it is best to select virgin, unrefined oil.
Refined coconut oil is produced by processing dried coconut, but lacks the same nutty aroma and taste found in unrefined varieties. Furthermore, its characteristics often include deodorization and color bleaching processes, which significantly diminish its health benefits.

Coconut Oil: A Keto Diet Essential?

Coconut Oil: A Keto Diet Essential?

Are Berries Keto-Friendly?

Berries are an ideal keto-friendly fruit option with high levels of fiber, low-carbs and minerals to support better health and battle disease.
Did you know that not all “berries” are true berries? For instance, blueberries and cranberries do not qualify as true berries because their formation involves other parts of a flower’s growth process.
Strawberries and raspberries do not meet the botanical definition of berries because they come from flowers with multiple ovaries – the parts responsible for creating an outer layer on plants – but instead form small fruits called drupelets, which contain pits or seeds each.
When choosing berries for a fruit salad or smoothie, make sure they fall within your macro ranges to prevent exceeding daily calorie and fiber intake limits while enjoying this delectable treat! This way, you won’t exceed any daily limits!

Are Berries Keto-Friendly?

Are Berries Keto-Friendly?

What Kind of Meat is Best for a Keto Diet?

Meat is the flesh from various mammalian species such as pigs, cattle and lambs that is edible raw but typically cooked or processed before consumption.
Meat can come from various parts of an animal’s body, including internal organs and tongues. There are specific terms for different meat varieties, such as beef, pork, and poultry.
Eating too much meat has been linked with increased risks of cardiovascular disease and some cancers, so it is wise to eat it sparingly and limit saturated fat consumption.

What Kind of Meat is Best for a Keto Diet?

What Kind of Meat is Best for a Keto Diet?

How Can Vegetables Help You Succeed on a Keto Diet?

Vegetables are an integral component of a nutritious diet and eating more can reduce your risk for certain diseases. Vegetables also offer many essential vitamins, minerals and antioxidants.
Vegetables include leafy greens, root vegetables, tubers and fruits that can be prepared in various ways: from being steamed or roasted in an oven to being added into stir fry recipes.
While not all vegetables are keto-friendly, there are a select few which stand out for their low carb count and abundant nutrients. For delicious ways to incorporate veggies into your daily meal plans, check out our keto-friendly recipe library!
On a keto diet, the best vegetables to include are typically those grown aboveground. These plants typically feature lower starch content and more fiber for improved bowel movements, blood sugar control, and weight loss.

How Can Vegetables Help You Succeed on a Keto Diet?

How Can Vegetables Help You Succeed on a Keto Diet?

Can Eggs Help You Reach Your Keto Goals?

Eggs are an easy, low-carb and high-protein food to enjoy either as a snack or part of your main course. Not only are they nutritious but they’re also rich in essential vitamins and minerals as well as omega-3 fatty acids – making eggs an invaluable nutritional staple!
Studies suggest that eating eggs daily may reduce triglycerides – fats found in your blood that can contribute to heart disease – while others demonstrate how those rich with omega-3 fatty acids, like those enriched in egg products with these omega-3s can significantly lower LDL cholesterol levels.
These vegetables provide essential vitamin D, essential for bone and immune health, and antioxidants such as lutein and zeaxanthin, which help lower the risk of cataracts and macular degeneration.

Can Eggs Help You Reach Your Keto Goals?

Can Eggs Help You Reach Your Keto Goals?

Can High-Fat Dairy Help Your Keto Diet?

Dairy products are an invaluable asset in a keto diet. Packed with high-fat proteins and calcium for healthy bones, dairy also regulates hormones while providing many essential vitamins.
As dairy foods contain different amounts of carbohydrates, it’s essential to monitor your total carb intake when selecting dairy options. Milk and evaporated milk both contain lactose-rich proteins that could have an adverse impact on blood glucose levels and cause you to exit ketosis prematurely.
There is a wide selection of low-carb dairy options, such as full-fat cheese, butter, ghee, and cottage cheese, that make for tasty alternatives.

Can High-Fat Dairy Help Your Keto Diet?

Can High-Fat Dairy Help Your Keto Diet?

Can Coffee and Tea Fit Into a Keto Diet?

On a keto diet, sugary beverages such as coffee and tea should be avoided. Caffeine in these drinks can trigger an overactive cortisol response, which in turn increases inflammation and blood sugar levels and disrupts metabolism.
However, there are other low-carb beverages you can enjoy as part of a healthy lifestyle, including unsweetened tea and coffee, sparkling water and fruit juices.
Coffee is an all-time favourite drink worldwide, enjoyed by millions worldwide and used as an aid to staying alert and awake.
Though delicious coffee may taste delightful, its health benefits extend far beyond that. Coffee contains antioxidants and biological compounds linked to cancer prevention and heart health protection.
Additionally, it can help lower your cholesterol level; however, there may also be health risks involved, including an increase in serum cholesterol and fatty acid levels.

Can Coffee and Tea Fit Into a Keto Diet?

Can Coffee and Tea Fit Into a Keto Diet?

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