The Benefits of the Keto Diet

A ketogenic diet is an eating plan that limits carbohydrates and encourages fatty acid metabolism to promote a state of nutritional ketosis, which experts say can improve health in several ways. These include lowering blood sugar and cholesterol levels, reducing the risk of certain cancers, improving mental clarity and possibly helping with weight loss.

The keto diet recommends adding in a variety of foods, including meat and fish that are high in protein and healthy fats like omega-3 fatty acids, as well as dairy products, eggs, oils, nuts, seeds and low-carb vegetables. It also allows for small amounts of fruit, though some fruits are higher in carbs than others and should be limited, as advised by the American Heart Association.

Nonstarchy veggies like broccoli, cauliflower, green beans, zucchini and bell peppers are low in carbs (net carbohydrates, which are total carbohydrates minus fiber) and packed with nutrients like vitamins A, C and K. Add herbs to these veggies to boost flavor and nutrition.

Fatty fish, like salmon and shrimp, is an excellent source of omega-3 fatty acids, B vitamins and protein and has very few net carbs, while poultry, like chicken and turkey, is a good lean source of healthy protein. Eggs, dairy and nuts, such as walnuts, almonds, sunflower seeds and peanuts, are high in healthy monounsaturated and polyunsaturated fats and rich in dietary fiber and protein. They are also rich in vitamin A and many minerals, especially choline, magnesium, potassium and zinc.