Food

A brief overview on the foods that I'm currently eating, and what I'm definitely avoiding (apart from special occasions/unavoidable situations).

 

I've started compiling a nutritional table here

 

Keto Foods List

Meats

 

Pretty much all meats are acceptable, but the less processed the better. Generally, if I buy cooked meat I try and buy good quality from a butcher or reputable meat counter in a supermarket and make sure there are no additives, but that's not always possible. Because of this, I'll genuinely cook my own meat even if it's to eat cold for lunch at work the next day.

 

Fish

 

The same approach as meats, attempting to buy good quality fish, preferably not farmed. Oily fish are especially good, specifically: -

 

  • Salmon
  • Herring
  • Mackerel
  • Trout
  • Tuna

 

Oils (and sources of oils)

This is more complicated, as you need a good balance of essential fatty acids (omega 3 and 6 from sources such as fish) and saturated and monounsatured fats.

 

A great link for a more in-depth look at fats here

 

Monounsatured Fats

  • Avocadoes
  • Nuts (see nut breakdown below)
  • Cooking oils such as canola, olive, soybean, rice bran, peanut, sesame and sunflower oils (peanut and sesame have a roughly even split between mono and polyunsatured fats, and should always be used cold)

 

Oils containing monounsatured fats are generally ok for 'light cooking', but they have a low smoke point and so should generally be used cold.

 

Saturated Fats

  • Butter
  • Ghee
  • Lard
  • Coconut Oil

These are all good for cooking with, and the higher the 'smoke point', the better. Generally I use a combination of coconut oil and butter when frying, and just coconut oil when roasting.

 

Polyunsatured

  • Nuts (see nut breakdown below)
  • Fish
  • Many seeds including sesame, linseed and chia seeds
  • Oils such as sesame, fish, hazelnut, almond, walnut, flaxseed, hemp

Polyunsaturated fats have a low smoke point and can emit harmful free radicals on oxidisation, so should only be  used cold.

 

Dairy

  • Cheeses, but not processed cheeses. Hard and soft cheeses, and try and go for cheeses where the milk source and production proces is known (i.e. try to avoid mass produced 'supermarket' cheese if possible)
  • Double cream (the 'lighter' the cream, the more carbohydrate it contains)
  • Full fat milk, but try to minimise as there's a high carbohydrate to fat ratio in milk. Definitely avoid skimmed and semi-skimmed
  • Full fat natural yoghurt (preferably from a good source and non-homogenised organic milk, or make your own!)

 

Nuts and Seeds

 

This is quite hard, as the amount of fats and the type of fats in nuts vary greatly and confusingly, some nuts are not actualy nuts, but legumes

 

Best Nuts/Seeds

  • Almonds
  • Macadamias
  • Walnuts
  • Hazelnuts
  • Pecans
  • Coconut
  • Chia Seeds
  • Flaxseeds


OK Nuts/Seeds

  • Cashews
  • Pistachios
  • Sunflower
  • Sesame

These are higher in carbohydrates, so need to eat less of these if possible.

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