Ketogenic Diet – Top 10 Foods That Battle Disease
It’s no surprise by now that high-fat, low-carb keto-friendly foods were once thought to be actually wrecking our health.
What MIGHT come as a surprise to a surprising many – Ketogenic friendly foods may be doing just the opposite!
Loads of scientific research investigating the ketogenic diet has been uncovering vast benefits for people with all types of conditions. Some of these conditions plague a MAJORITY of the US population and the world at large.
Type 2 Diabetes,
…to name a few.
I know what you may be thinking right now, “Wait a second there ambitious writer – HOW? And what’s this about the high cholesterol and fat? Can it be good for us?”
In the simplest explanation: the sugar that we break down high processed carbs (Mac n’ Cheese I’m so sorry for throwing you under the bus here!) into, causes a LOT of these diseases when taken in excess. Think about how many carbohydrates are in your fast-food burger, now imagine how much sugar that turns into in your belly…
So to fix this problem and get behind the Ketogenic diet movement, I want to provide you with the healthiest ketogenic foods I could find.
That’s RIGHT! Dark Chocolate.
Wooooahhh there! Specifically, I mean that the cocoa in dark chocolate is what you want to go for. It contains compounds that will decrease blood pressure, heart disease risk, and diabetes!
Pro-Fact: Cocoa contains at least as much antioxidant activity as any other fruit
Be warned: Many chocolate products contain enough net carbs to kick you out of ketosis…which is why we are here in the first place. Make sure to buy chocolate or any cocoa product with NO added sugars and a virtually non-existent amounts of carbs per serving.
Cue up the Rocky soundtrack because the eye of the tiger is here!
Eggs are one of the healthiest and most versatile foods on the planet. Our elders ate them, they were available, and easy to prep, incorporate and shovel down before work.
If you do a true literature search, eggs will hands-down consistently come up as one of the true keto-rich foods.
It’s all in the egg yolk, not the white – surprise!
The most densely packed nutrients in the egg are found in its yolk. You’ll also find essential vitamins and minerals. At this point we should debunk some common misconceptions:
Yes, they are right: egg yolks are high in cholesterol.
Eating them on the regular does not raise blood cholesterol in the majority of people. When consumed in moderation, they can protect your heart!
Eggs also tend to fill you right up! So, slam down a few of them and you’ll be able to stay fuller longer. It’s packed with more protein than carbs. Keto-friendly all the way.
Healthiest eggs possible?
Go old-school and head to the farms! Support your local markets and you may just find some eggs filled with omega 3s!
Olives and Olive Oil
Virgin olive oil and olives contain ibuprofen. Did you know that? Nice and rich, delicious and anti-inflammatory! So if you’re in pain and suffer from chronic inflammation, grab a hold of some virgin olive oil.
A one-ounce (28-gram) serving of olives contains a net of about 1 carb count for every 10 olives or so.
“But I don’t like olives chick…” Shush.
IF you don’t like olives then the olive oil alone is a great option. You won’t get all of the benefits of olives by having some olive oil, but rest assured, you will still get plenty of healthy fats.
Pro-Tip: It’s best to cook with olive oil at low temperatures or eat it in its raw form. This will keep your olive oil fresh and prevent it from going bad.
Meats n’ things
It has been long accepted and considered that humans were omnivores. We consumed and continue to do so, meats, poultry, and seafood. We survived through all of those years (like a few billion, no big deal), because the trifecta actually contains Vitamin B12, Iron that your body doesn’t waste, and a crazy amount of other important compounds with fancy names – take our word for it. You need them.
Pro-Tip: Fresh meat & it’s poultry companion are loaded with Vitamin B, several minerals like potassium which has a huge affect on your heart and kidneys and just about anything else that uses something called an ‘enzyme’ in your body.
Just like our egg compadres earlier, it is best to have 100% grass-fed pasture-raised red meat and pasture-raised poultry. Meat should come from animals that are raised in this way for the same reasons as our eggs should be farm fresh.
What about the Fish? Well, Salmon, sardines, mackerel along with other fatty fish are the highest in omega-3 fats, which has been repeatedly quoted and studied because of the much improved mental health and decreased risk of disease we humans benefit from.
Dairy, the High Fat type
BREAKING NEWS: Studies now suggest that a moderate consumption of high-fat dairy may reduce the risk of heart attack and stroke. If it’s not news to you, make sure you have some today!
This category of ketogenic foods contains top-quality protein, vitamins, minerals, and the good kinds of fats that actually promote weight loss. Ever experience the pleasure of ricotta cheese? Well if you haven’t then go ahead and have a morsel – 7 ounces – of it and witness as you may just increase muscle mass and muscle strength. Cheese for days alongside those gains!
Berries are the perfect not-too-high (but don’t consume ample amounts) in carb fruit just perfect for the ketogenic diet. The color of the berries comes from a specific compound that provides with even more anti-inflammatory effects. If you want to go for some wild blueberries, they have been shown to improve memory in older adults, and protect your brain. Try all of the berries. All of them!
“Linnaeus first described the genus Allium in 1753. Some sources refer to Greek αλεω (also, to avoid) by reason of the smell of garlic…” – Wikipedia
Garlic has been used for centuries as a prophylactic. We all have that one grandparent that swears by it and you can give them the credit. Garlic was also = used as a treatment for many diseases. How? Well, it is rich in organosulfur compounds. These compounds (also give it its potent flavor) have dense health-promoting properties.
Garlic, onions, leeks, and other vegetables from the same family are anti-inflammatory in property and protecting us from brain damage and further disease.
Of course, as with all good things, moderation is key as they tend to be higher in net carbs than other low-carb vegetables.
Cruciferous Vegetables (Yes we mean Broccoli and Kale!)
These low-carb vegetables contain vitamins, minerals, fiber, and antioxidants that are crucial – absolutely crucial – for all aspects of our health. These veggies contain more vitamin K and A than many other vegetables.
Once digested, our genius-engineered bodies use the compounds within these vegetables to actually remove toxins from the body. Have some and enjoy much improved cognitive function and rest assured as you now have decreased cancer and heart disease risk.
Here are some top-quality vegetables I suggest you have in your arsenal:
These will be excellent substitutes for higher-carb foods and stand-alone side items and snacks.
Ever try Coconut water? Mixed feelings on that one but…I digress. OK!
Coconut oil is downright the most (one of the most), saturated fat-dense foods that you can consume. In a recent & very respected highly scientific study, coconut oil was found to promote a reduction in abdominal fat AND keep levels of fat in human blood under tight control. Another finding supports our claim in that coconut oil helps obese adults lose weight and belly fat…up to one inch off of their waists!
Coconut oil is directly soaked up by your liver and converted into ketones or a rapid source of energy. And with that fact we can conclude that coconut oil can help decrease calorie consumption, super-boost energy levels, and improve your brain’s function.
Pro-Fact: Coconut oil can even improve the quality of life and cognitive function of people with Alzheimer’s disease, Parkinson’s disease, epilepsy, and loads of other neurological disorders.
Nuts, Seeds, and Heart Disease
Nuts and seeds are healthy. There is no dispute with this one. Studies have found frequent nut consumption to be very much associated with a reduced risk of heart disease, certain cancers, even depression, and for sure, obesity. Additionally, they also contain plenty of fiber, which in our case of a ketogenic diet, helps increase the feeling of fullness and reduces calorie consumption.
Have you ever poured Flax Seeds onto your salad? It’s delicious. They are the richest dietary source of compounds that aid in reducing inflammation and heart disease and your cancer risk.
Try and avoid the oil version of these seeds because the fats they contain in the make-up aren’t so healthy for you. Just consume whole or freshly ground nuts and seeds. Watch your calorie intake with these ketogenic foods particularly.
So there we have it! 10 Ketogenic diet foods that will do battle with cancer, protect your heart, decrease inflammation, and help you lose weight. You will be better, faster, smarter, stronger, and happier!
Stay healthy out there,