Many people are jumping on the keto bandwagon in hopes of losing weight and supporting many other aspects of health. The ketogenic diet can come with some great benefits like reduced sugar cravings, weight management support, and may even be beneficial for those suffering from epilepsy. (1) However, there’s a healthy way to do keto and a not so healthy way.
With the ketogenic diet being a very high-fat and low-carb focused dietary approach, it’s important to understand the difference between the fats that you want to add to your keto diet, and the fats you want to stay away from. The bottom line is that not all fats are created equal, and if you are starting the ketogenic diet as a way to support overall health, consider adding these ten superfoods to your keto diet!
These foods are not only high in healthy fat, but they contain some other pretty impressive benefits with their rich vitamin and mineral content.
10 Superfoods to Supercharge Your Keto Diet
#1 Coconut Oil: Coconut products, in general, make a great addition to a ketogenic diet. Things like coconut oil, shredded unsweetened coconut, and even full-fat unsweetened coconut milk can be enjoyed regularly. Coconut is particularly rich in lauric acid which holds a number of benefits including its antimicrobial properties making it great for the immune system. Due to the medium-chain-fatty acid content in coconut oil, it may also be beneficial for weight loss efforts as MCFA have been found to be less likely to be stored as fat. (2) Coconut oil is also excellent for energy and makes a great cooking oil as it has a fairly high smoke point. Try adding coconut oil to your diet by making it your primary cooking oil, and adding a small amount to your morning cup of coffee for an added energy and brain boost!
#2 Avocados: Enjoying avocados as a regular part of your keto diet can help support overall health for a few reasons! For one, avocados are super rich in healthy monounsaturated fat, so they can really compliment many of your ketogenic meals or enjoyed as a healthy and filling snack. They are also rich in dietary fiber, magnesium, and folate. Try adding a sliced avocado to a low-sugar smoothie, added to a salad, blended into a smoothie for added creaminess, or enjoyed with a drizzle of freshly squeezed lemon juice, and a pinch of sea salt.
#3 Wild-Caught Salmon: Salmon is rich in omega-3 fatty acids which are fats we must obtain from the diet. Omega-3 fatty acids are important for combating inflammation and supporting brain health. (3) Wild-caught salmon can easily be added to a ketogenic diet and enjoyed a couple of times per week with some cauliflower rice for a healthy meal.
#4 Ghee: Ghee is very similar to clarified butter, however, it is heated a little longer until it reaches caramelization. This also means that the milk solids are extracted making it easier to digest for some. While the milk solids are removed, ghee is still rich in fat and can provide quite a few health benefits. Ghee holds some anti-inflammatory properties, can help support digestive health and is rich in fat-soluble vitamins. (4)
#5 Chia & Flax Seeds: Both chia and flax seeds serve as excellent additions to a healthy keto diet as they are rich in plant-based omega-3 fatty acids. They are also rich in dietary fiber and can easily be added to the diet. Try sprinkling some in your full-fat unsweetened yogurt, low-sugar smoothie, or enjoyed on a spoon with some almond butter.
#6 Olive Oil: Olive oil is well-known to help provide the body with anti-inflammatory benefits, and this healthy fat makes a great base for homemade keto-friendly salad dressings. You can make a low-carb salad dressing with olive oil, raw apple cider vinegar, and some fresh herbs and spices.
#7 Full-Fat Unsweetened Coconut Cream: If you are trying to reduce the amount of dairy in your keto diet, full-fat unsweetened coconut cream can make an excellent alternative option. Unsweetened coconut cream is rich in healthy fat and can be used as a coffee creamer, or used to make a really creamy homemade keto ice cream or smoothie.
#8 Nuts: If you are in need of a quick grab-and-go snack option that won’t cost you a ton of added carbs, try snacking on some raw almonds. Nuts can give you a great energy boost, provide your body with a great source of healthy fat, and some important vitamins and minerals.
#9 Whole Eggs: Eggs surprisingly contain a decent amount of fat. One whole egg contains about five grams of fat and can be a nutritious food to add to your keto diet. Whole eggs, including the yolk, are great sources of vitamin D, B-vitamins, iron, and selenium. Some people on a ketogenic diet make eggs a staple breakfast item and are delicious with a sliced avocado and some dark leafy green veggies.
#10 Anti-inflammatory Spices: In addition to healthy fats, there are some anti-inflammatory spices you can add to your ketogenic diet to give your body a boost. Things like turmeric, ginger, cayenne pepper, and cinnamon are all excellent options. A huge part of supporting overall health is consuming anti-inflammatory foods to reduce your total inflammatory load. Try to cook with these spices to help reduce inflammation.
If you follow a ketogenic diet or are thinking about going keto, consider adding these superfoods to your diet! Not only will they help support overall health, but you may be surprised at how much better you feel when you fuel your body with the foods it needs to help you function at your absolute best. Remember that while the ketogenic diet is a high-fat diet, it doesn’t necessarily mean that you should consume all fats. Try to stick to healthier options that will support your body and reduce inflammation while staying away from processed foods and damaged vegetable oils, and you will be well on your way to supercharging your keto diet!
