Achieve Keto Diet Goals with Superfoods
By Tom Seest
At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.
Superfoods are packed with antioxidants and other nourishing elements, helping protect against cancer, reduce inflammation, prevent diabetes, and strengthen immunity – to name but a few health benefits!
Many of these foods are surprisingly low in carbs while still providing important nutrition like fiber, healthy fats, and proteins.
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Nuts and seeds make an excellent addition to any diet as they contain healthy fats, fiber, and proteins, as well as numerous vitamins and minerals.
Nuts and seeds make an excellent snack option when on a keto diet, thanks to their healthy fat content, which keeps you satisfied between meals. Furthermore, their fiber content can help regulate blood sugar levels and avoid sudden dips in energy levels.
Sunflower seeds are another fantastic option, being rich in disease-fighting lignans and phytosterols, as well as providing essential vitamin E protection from free radical damage to the body.
As long as you read labels and follow proper portion control, most nuts and seeds can fit into a keto diet easily. But be careful with eating too many at once because their high protein content could throw off your macronutrient balance.
Brazil nuts have the ideal fat/carb ratio for keto dieters; Keatley estimates that one-quarter cup will provide less than four grams of carbs.
Similar to their cousin, almonds, pecans are high in fat while low in carbs and boast a favorable omega-3 to omega-6 ratio.
Chia seeds are another nutritious keto option, packed with protein, magnesium, phosphorus, and fiber. Plus, their high concentration of antioxidants provides protection from oxidative stress as well as helping prevent chronic diseases like cardiovascular disease and cancer.
Pine nuts should be included as part of any keto diet to provide essential vitamins, manganese, iron, and zinc, as well as high amounts of vitamin K for healthy blood sugar levels.
Outside these, other nuts and seeds considered keto-friendly include pistachios, almonds, macadamia nuts, and sesame seeds. All have low net carb content, which ensures their calories come mostly from healthy fats rather than carbohydrates.
Olive oil is an excellent source of monounsaturated fats that can help lower cholesterol and boost heart health and offers essential vitamins and minerals such as antioxidants, potassium, Vitamin E, and phytosterols.
There is a variety of olive oils to choose from, and finding one that best meets your needs is important. Extra-virgin olive oil (EVOO) should be your top pick; it comes from olives harvested when fully ripe with minimal processing involved.
Olive oil with a mild flavor like this one is ideal for use in frying, drizzling, and baking applications, while its absence of carbs makes it suitable for low-carb diets such as ketogenic.
Dieters with diabetes will find this dish an ideal source of nourishment as it contains oleocanthal, which is an anti-inflammatory polyphenol and can help alleviate inflammation-related symptoms.
EVOO can be found at most grocery stores or health food stores, making it a staple ingredient in keto-friendly dishes. When purchasing olive oil for keto recipes, ensure it contains no chemicals or pesticides to ensure maximum nutritional benefit.
One way to tell if an oil is high-grade is by looking for certifications issued by European nations – these certifications provide a good indicator of quality.
Keep your oil fresh by storing it in a cool, dark environment – tinted glass containers may work best, while metal tins may also prove effective.
When buying oil, don’t be intimidated to inquire about its harvest date – more reputable growers and sellers typically provide this information on their bottles.
Taste is another indicator of quality olive oil; one telltale sign is its peppery, slightly bitter flavor, which indicates an abundance of Oleocanthal (an anti-inflammatory compound found only in top-tier EVOO).
The aroma of olive oil can also serve as a reliable indicator of its quality. Top-grade olive oil should have a pleasant, crisp scent without an overwhelming, overpowering odor or lasting lingering odor that stands out.
Berries are beloved and delectable fruits that many enjoy regularly, packed with antioxidants, vitamins, and minerals that support body wellness.
But did you know there are various kinds of berries to choose from, some of them hard to distinguish?
Although most people think of berries as small, squishy fruits that can be picked off of plants, their scientific classification can be much more intricate. That’s because people began calling certain fruits “berries” thousands of years before scientists developed an accurate definition for this term, according to Judy Jernstedt, professor of plant sciences at the University of California Davis.
To be considered a true berry, a fruit must originate from one ovary, have a fleshy center, and contain one or more seeds. Bananas, tomatoes, kiwis, avocados, peppers, and eggplants all fulfill these criteria despite often not being thought of as true berries.
Raw or cooked, avocado is an excellent source of fiber, potassium, vitamin C, and other vital nutrients – including blood sugar regulation, eye and heart health improvement, and inflammation reduction.
Keto diet foods tend to be low in calories, allowing you to eat plenty without increasing weight gain. Furthermore, some varieties contain antioxidants, which may lower cancer and cardiovascular disease risks.
Berry is among the lowest in terms of carbohydrates, so eating just a small serving will keep you feeling full without causing your blood sugar to spike.
Berrys make the ideal snack or dessert on a ketogenic diet, boasting essential minerals like iron, magnesium, zinc, potassium, and calcium – not to mention no saturated fat!
Berry snacks are an easy and delicious way to up your antioxidant intake when on a keto diet, adding flavor and color to soups, salads, baked goods, or smoothies alike. Just be mindful to limit portion sizes and focus on whole food options instead of processed ones!
Eggs are an excellent source of protein and offer numerous health advantages. Packed full of essential vitamins, minerals, and fats that promote good health, eggs also provide essential choline, which supports proper brain functioning.
Oatmeal cookies are an ideal addition to any diet, including keto. Packed full of protein and low in carbohydrates, they make for the perfect afternoon treat!
Egg proteins are of superior quality, providing essential support to maintain and build muscle while aiding weight loss and decreasing the risk of cardiovascular disease.
Organic eggs are generally healthier options because they contain fewer pesticides and toxins, plus organic eggs contain higher antioxidant levels than nonorganic ones.
These antioxidants may lower your risk of age-related diseases like cataracts and macular degeneration while helping you fight cold and flu symptoms.
Eggs contain omega-3 fatty acids that have been linked to lower blood pressure and improved cardiovascular health and contain lutein, which may aid vision health.
Eggs provide essential iron and phosphorus as well as selenium and iodine, which are essential for maintaining optimal thyroid functioning.
Eggs contain numerous essential vitamins, such as Vitamin A, B-12, and Folic acid – essential nutrients that support immune health and can prevent congenital disabilities in children such as spina bifida.
Acai berries are an excellent source of dietary fiber, helping keep you full for longer and supporting digestive health. Plus, their potassium content provides additional blood pressure-lowering benefits.
One medium egg contains 4.2 g of total fat, of which only 1.4 g is saturated; the remainder comprises monounsaturated fatty acids – considered healthier by experts.
Eggs may help increase your HDL (good) cholesterol, which has been shown to protect against heart disease. By eating eggs regularly and increasing this good form of cholesterol, people may benefit from increased HDL levels that help protect their hearts against potential future issues.
Nutritious snacks like almonds are an excellent source of nutrients that support bone health, helping you achieve and maintain a healthy weight. Furthermore, almonds contain choline, which plays a significant role in brain health by helping break down homocysteine amino acids into simpler forms.
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