Healthy Keto foods is a term that often comes to mind when people decide to start this lifestyle. Now, we know that there are so many different low-carb approaches. In this article, we will talk about those that are similar to our KMD. Naturally, we mean the lifestyle people choose to focus on ancestral food, organic, locally raised or produced ingredients. Let’s not even mention industrial products, especially those that are labelled as Keto. Those ingredients can take the dirty Keto spaceship and fly away to the distant corners of the known universe.
Can you have too much of the good stuff?
Even when it comes to healthy Keto foods, large quantities can work against your goals. Now, everyone’s main goal is optimal health. We will cover some of the most common popular foods often praised as great, health-boosting sources of nutrients. The information about some of them will shock you! Yes, they are gems of nature, but they should not be consumed daily or in large quantities. If taken in small doses, most of them are almost medicine. For example, if you “drink” a bottle of olive oil, coconut oil or a kilo of butter in a week’s time, you might be doing more harm than good! Things are even worst with vegetables, and nuts/seeds. Large quantities of veggies and seeds lead to the accumulation of antinutrients.
Healthy keto foods, but only in moderate doses
I invite you to type “Healthy Keto foods” in Google photos: What was the first photo you found? Here’s what came up:
How many of the healthy Keto foods listed here are safe for daily consumption? How many of them can be measured by your appetite? You’ll be surprised, only 2! Meat (if not grilled, fried or overly baked) and eggs: If you care about regaining a healthy metabolism, your everyday meals need to have good protein sources. However, your protein source has to come packed with naturally occurring fat. Now, if you want good fatty acids, you’ll go for grass-fed ruminant meat and pasture-raised eggs, both organic in any case!
You can have these foods daily while your appetite is the measuring amount. Everything else should not be on your plate on daily basis. More importantly, not in unlimited quantities. Of course, some of these ingredients are your favourite foods, such as avocado or cheese. But these two fall into the category of “healthy with moderation”. If we want to use the Keto Mediterranean diet as a rejuvenating and healing tool, we should not consume some kinds of healthy Keto foods in unlimited amounts.
Let’s create a somewhat shocking list
This small list of healthy Keto foods you should not eat daily will help you organise your meals. Some of these ingredients carry the fame of super-food, especially in the Keto universe. However, these Healthy keto foods, like everything in life, come with two sides of the same coin. On one side, we see the benefits, while on the other side potential harm. So, if you use them wisely and eat more eggs and meat, you could discover all new dimensions of this lifestyle. It will also help your food budget planning. When food groups get the fame of being healthy, the food suppliers immediately use the opportunity to create precious-product hype. Therefore these things become extremely expensive! But if you treat them as medicine and use them moderately, this is when you win!
Healthy Keto food that you should limit the amount #1 – Avocado
Yes, avocado is tasty and lots one of the most praised healthy Keto foods. You can prepare so many different meals with it. It’s rich in potassium, folate, and phosphorus, high in fat, and relatively low in carbs. By saying this, we mean that fibre occupies the most carbohydrate content of avocado (79%). Whenever food comes from nature packed with fats and carbs, the purpose is to fatten animals or humans. Too much fibre can seriously mess up our gut microbiome. Ask people with IBS. They will tell you that it can be toxic.
This healthy Keto food features a lot of fat and very little protein. For optimal health, we should always emphasise protein. Finally, avocado features omega-6 fatty acids in the ratio of 13:1 when compared to omega-3. Large quantities lead to a disbalance of your omega 3 and 6. Such a ratio creates ideal grounds for inflammation. GREEK GOES KETO VERDICT: Eat smaller portions, not every day!
#2 – Salmon
Salmon is well known for its omega-3 content when it’s wild-caught. Most people think it’s one of the best choices regarding healthy Keto foods. However, we should not eat it very often. Wild salmon used to be the dominant type, but salmon farming has increased enormously. Chances are that in your corner of the world, wild-caught salmon is not available at all. Eating farmed salmon every day is counterproductive. The chemical residue found in salmon flesh can be as much as 9 million times that of the water in which they live. It’s safer to switch to small wild blue fish such as sardines. However, you cannot find fresh sardines everywhere. GREEK GOES KETO VERDICT: Eat only wild-caught, not every day!
#3 – Cheese,
Cheese is beloved by so many people. However, if we are talking about industrial types made with A1 milk with many additives, then theese types should not be in your fridge. The question remains, is cheese one of the healthy Keto foods? Even though dairy, in general, can help mineral and vitamin consumption, it comes with a question mark. What type of milk was the cheese made off? Switching to goat or sheep dairy is always a better choice, but the industrial versions still come with additives.
If you follow Greek Goes Keto, you know we love goat dairy! The fact is, cow’s milk is overproduced, industrialised, hormone-aided and contains too much lactose and A1 casein. This type of casein promotes inflammation and poor digestion. For this reason, we keep asking Ketonians to switch to goat, sheep and buffalo dairy for optimal health. Goat, sheep and buffalo milk contain A2 casein, which is not inflammatory and less likely to cause digestive problems than the A1 casein found in cow’s milk. However, even if we talk about Feta (by law, Feta comes from organic goat and sheep milk) still, you should not eat it every day and not in large portions! GREEK GOES KETO VERDICT: Switch to goat, sheep or buffalo dairy. However, not with every meal!
#4 Olive oil, how much of it is healthy?
Olive oil is a healthy Keto ingredient, without a doubt! In Greece, olive oil is everything. People use it in extreme portions and in every possible way. We know all about the medicinal properties of extra virgin olive oil. However, we keep forgetting it’s still oil, meaning 100% fat. Olive oil is a monounsaturated type of fat. It can oxidise if you don’t store it in a dark and cool place. On the other side, if you cook at high temperatures, you have none of these benefits. Additionally, If you are using tons of olive oil on your salad, you are intaking an overload of added fat. Added fat will not help you burn your body fat!
Fats are organic compounds needed for energy production and the absorption of vitamins in our bodies. They are also vital for nerve impulses, cell membranes and hormone processes. However, ketosis happens with naturally occurring fat and very little added fat if the carbs are low enough. Too much fat will not allow us to burn our excess body fat! GREEK GOES KETO VERDICT: Ancestral Mediterranean food, healthy, but not more than two tablespoons in your meal for optimal body composition.
#5 Leafy greens, healthy Keto foods or not?
Veggies are always a controversial subject. Should we limit the portion of leafy greens on your plate? While some Keto-oriented promoters say you should eat as much as you want every day, we don’t recommend it. Here’s why: Some anti-nutrients commonly found in leafy vegetables are nitrates, oxalates, tannins, phytates and cyanogenic glycosides. Some of them can rupture your intestinal walls, otherwise known as leaky gut.
Why do plants have antinutrients and toxins? Leaves are vital for plant survival! If you ask the plant, they don’t want you to eat their leaves. They want you to eat their fruit which will result in their reproduction. If you still love your cabbage and think it is one of the healthy Keto foods, eat it fermented! A small portion of sauerkraut will act like a probiotic boost, vitamin source and a great refreshment with meat. However, not in large portions and not every day! Most of the nutrients in plant-based food are inadequately absorbed by our bodies. Greek Goes Keto verdict: small portions, fermented, occasionally