Top 10 ketogenic foods for keto diet/ Keto green list
Channel: HealthHub
Date: 03/08/2020

Top 10  ketogenic foods for keto diet/ Keto green list
Here there are the 10 most suited foods to eat on a ketogenic diet along with their health benefits.
1. Seafood: Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in vitamin B, potassium, and selenium, yet virtually carb-free. However, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people. 
2. Eggs: Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle. In addition, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable.
3. Meat and Poultry: Meat and poultry are considered staple foods on a ketogenic diet. Fresh meat and poultry contain no carbs and are rich in vitamins B and several minerals, including potassium, selenium, and zinc. They're also a great source of high-quality protein, which has been shown to help preserve muscle mass during a keto diet. 
4. Low-Carb Vegetables: Non-starchy vegetables are low in calories and carbs, but high in fiber and many nutrients, including vitamin C and several minerals. Vegetables also contain antioxidants that help to protect against harmful free radicals. Cruciferous vegetables like kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk. So, low-carb vegetables are an excellent suit for the ketogenic lifestyle. 
5. Cheese: Cheese is both nutritious and delicious. There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet. It is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease. 
6. Olive Oil: Olive oil provides impressive benefits for your heart. It's high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies. As a pure fat source, olive oil contains no carbs. It's an ideal base for salad dressings and healthy mayonnaise. 
7. Nuts and Seeds: Nuts and seeds are healthy, high-fat, and low-carb foods. Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall.
8. Coconut Oil: Coconut oil has unique properties that make it well suited for a ketogenic diet. To begin with, it contains medium-chain triglycerides (MCTs) and unlike long-chain fats, they are taken up directly by the liver and converted into ketones or used as a rapid source of energy. In fact, coconut oil has been used to increase ketone levels in many disorders of the brain and nervous system. In addition, it may help obese adults to lose weight and their belly fat. 
9. Berries: Most fruits are too high in carbs to include in a ketogenic diet, but berries are an exception. Berries are low in carbs and high in fiber. In fact, raspberries and blackberries contain as much fiber as digestible carbs. These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against several diseases.
10. Shirataki Noodles: Shirataki noodles are a fantastic addition to a ketogenic diet. They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water. In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management.
       
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Note: This video is not intended as a substitute for the medical advice of a primary physician. Please regularly consult with your physician in matters relating to your health, particularly in case of any symptoms that may require diagnosis or immediate medical care. Since there is a variance in individuals’ lifestyles and bodies, the methods elaborated in this video are not guaranteed to produce your desired result; therefore, the author does not assume any liability to any party for any loss, damage, or disruption caused by the choice to implement any of the following health strategies.