Keto Diet Plan

Are Onions Keto Friendly?

April 7, 2024 by Easy Keto Living

Are Onions Keto Friendly? Can you eat onion on a low carb diet? Including the net carbs and recipe ideas.

Are Onions Keto Friendly?

Are onions keto friendly or low-carb? The short answer is yes, you can include onions on a low-carb diet like a ketogenic diet, the key is to exercise moderation.

While onions are lower in grams of net carbs than starchy vegetables, they still contain a high number of carbs than other vegetables that you’ll usually find on low-carb vegetables lists.

Keto dieters need to be aware that onions do contain natural sugars that contribute to elevated total carbohydrates, which may contribute to elevated blood sugar levels as well.

Carb Count Of Different Onions

Grams of Net carbs for different varieties

Each type of onion has slightly different grams of carbohydrates, with sweet onions having a higher grams of carbs content than other varieties:

Yellow Onions – moderately high in grams of total carbs with 9-10 grams per 100 gram serving.

White Onions – similar to a yellow onion, a white onion is slightly milder in flavor, and also contains around 9-10 grams per 100 gram serving.

Red Onions – vibrant and slightly sweeter than other varieties, containing 9-10 grams of carbs per 100 grams.

Green Onions or Spring Onions – have a mild flavor, and are usually consumed raw in salads or sliced and sprinkled on the top of a bowl of soup, this variety is lower in carbs with around 3-4 grams per 100 gram serving.

Health Benefits Of Onions

While different types of onions contain different concentrations of flavonoids and quercetins, that are types of phenol compounds, some studies show onions have 25 phenol types.

Evidence suggests that all onions contain these highly beneficial compounds. The health benefits of onions due to the flavonoids and quercetins levels in whole onions mean they have antioxidant, anticarcinogenic, anti-inflammatory and antiviral properties.

Meaning they can help with conditions like arthritis, cancer and obesity, showing onions potential benefits for weight loss and staying in a state of ketosis. This of course all helps in making cooking with onions not only a delicious addition, but a great option for cooking with a useful keto-friendly food.

Another benefit onions have shown is to help in reducing the risk of heart disease. On top of this, onions be it a whole onion, whether its a large onion or you have onion in small amounts is it may lower chances of high blood pressure, decrease cholesterol levels as well as have anticoagulant factors, helping prevent blood clots.

Onions are surprisingly also a good source of dietary fiber. A good source of fiber in your diet is important not only good for gut health, it has also shown to help with lowering blood pressure, improving insulin sensitivity, duodenal ulcer, obesity, gastroesophageal reflux disease, diverticulitis, constipation, immune function and hemorrhoids.

Plus, fiber helps decrease total carb intake, even if you have an entire onion. Which, is good news when you are looking for foods to add for low-carb recipes.

When it comes to vitamin C we often think of lemons, limes, oranges and kiwi. Unfortunately these are all fruit with higher sugar content, so not great when living a keto lifestyle or when on other low carb diets. However, whole onions are rich in vitamin C which, has shown to improve the immune system, cardiovascular health, arterial health, cellular health and cholesterol. Making all varieties of onions full of essential nutrients.

Bone health and onions may not be two things that automatically go together but a lot of onion in your diet may help with maintaining or improving bone mass density. That’s in part due to the vitamin K levels found in onions.

Respiratory health is also a surprising benefit of onions. Supported by this study on elderly individuals, onions may help reduce the incidence of respiratory infections.

Onions also have antioxidant properties that may help improve skin health, reduce cancer risk and heart disease.

As you can tell that while onions are a common ingredient onions are also a great way to add flavor to your cooking, help limit your daily carb intake, and give you plenty of heath benefits.

Favorite Keto Recipes

Here are a few of my favorite recipes that are low-carb lifestyle friendly and include different onion varieties.

Keto Onion Rings – sliced onion rings are dipped in a low carb friendly batter before being fried until golden and crisp to perfection.

Keto Cucumber Salad – refreshing chopped cucumber is combined together with onion, lemon and sour cream to create a creamy, dreamy low carb salad.

Corned Beef and Cabbage – after cooking corned beef until tender, chopped onion is added to the cooking liquid to absorb the flavor and become to perfect side to serve with the meaty meal.

Are Onions Keto Friendly, Can you eat onion on a low carb diet. Including the net carbs and recipe ideas.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

What Fruits Are Keto Friendly?

February 25, 2024 by Easy Keto Living

What Fruits Are Keto Friendly? Can you eat fruit on a low carb ketogenic diet? List of the best options and foods to avoid.

What Fruits Are Keto Friendly?

I’m often asked, what fruits are keto friendly? There’s a common misconception that no fruit is permitted when following a keto diet, but you’ll be pleased to discover that there are a limited number of keto-friendly fruits that are low in grams of net carbs.

All of the low-carb fruits still include natural sugars, so exercise portion control to help you keep your blood sugar levels low and be able to get the most out of the many health benefits. Helping you on your way to achieving your own personal health and weight loss goals.

These healthy low carb fruits are loaded with essential nutrients, it’s just important to know the best fruits you can consume and those to avoid when following a low carb high-fat diet.

Berries

All berries are a popular choice when choosing fruit as a sweet treat. You may choose from strawberries, raspberries, blueberries, blackberries or any other berry you can find at your local grocery store.

You can enjoy fresh fruit or keep frozen fruit in your freezer to quickly turn into a low carb diet friendly milkshake, mousse or homemade jam with fewer carbs and keep your ketone bodies at ideal levels.

Small amounts of berries make a refreshing snack or treat which can mean the difference between staying on plan or being tempted to reach for a high carb food that may blow out your daily carb allowance.

I find that including a serving size with some healthy fats, for example a handful of berries with a generous swirl of whipped cream, can provide a treat that has a sweet taste, while being low in grams of carbs and high in fats.

You may prefer to have a portion of berries with cottage cheese or ricotta cheese as a low carb, high protein snack with your favorite fruits.

Here’s the nutrition information for a cup of strawberries:

Calories – 53
Fat – 0.5
Protein – 1.11
Grams of total carbs – 12.75
Sugars – 7.72
Grams of Fiber – 3.32

In a clinical trial that examined the potential health benefits of berries it was found berries may help lower the risk of heart disease, improve your metabolic state, reduce chronic inflammation and a delicious way of upping your fiber content.

Also, blueberries and blackberries contain vitamin K which indicate can be good for your vascular and heart health, as well as your bones.

The good news is that you can keep your carb intake as low as possible by only consuming around a quarter of a cup of berries.

Lemons and Limes

A keto fruit list wouldn’t be complete without the citrus fruits of lemons and limes, that make a great choice for enhancing meals, dressings or creating treats to satisfy your sweet tooth.

Apart from high levels of vitamin C to boost your immune system, lemons and lime contain many not so commonly known benefits to your overall health

These include helping in the treatment of constipation, gum and respiratory disorders and even help prevent gout.

Lemon juice, zest and limes are a smart way to add a tangy flavor to meals, snacks and treats without adding too many carbs.

Here’s the nutritional value for a whole lemon (84g)

Calories 24
Total Fat 0.3g
Total Carbohydrates 7.8g
Dietary Fiber 2.4g
Sugars 2.1g
Protein 0.9g

Below is the nutritional information of a lime (67g):

Calories 20
Total Fat 0.1g
Total Carbohydrates 7.1g
Dietary Fiber 1.9g
Sugars 1.1g
Protein 0.5g

Coconut

Despite containing “nut” in its name, coconuts are actually fruits and can be enjoyed on the keto diet as coconut milk, coconut oil, shredded coconut, coconut flour or simply chopping up the fresh coconut meat to snack on.

Coconut and coconut oil contain both lauric aid and oleic acid which are both medium-chain triglycerides (also known as medium-chain fatty acids) which can help lower total cholesterol levels and keep your insulin levels in check.

Furthermore, coconuts naturally high levels of monounsaturated fats have shown possible links to reducing or controlling diabetes suggesting more evidence in coconuts effectiveness in lowering insulin levels and a great way to help in your weight loss goals.

Coconut is low in carbs and naturally high in saturated fats, making it an excellent way and a great addition to add plenty of flavor and richness to meals and snacks without adding extra carbs.

The nutritional information of a tablespoon of coconut oil:

Calories 121
Total Fat 13g
Saturated Fat 11g
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.9g
Total Carbohydrates 0g
Dietary Fiber 0g
Sugars 0g
Protein 0g

Avocado

One of the most popular low-carb vegetables is actually a fruit. Avocado is loaded with essential vitamins and dietary fiber while being low in grams of carbohydrates, making it a great choice to include in a low carb diet.

Avocado may play a role in helping prevent cardiovascular diseases and may be used as a non-pharmacological approach in lowering blood pressure levels. In addition, avocados contain vitamin B particularly vitamin B6 which, helps improve immune and neurological function.

The nutritional value of a whole avocado (201g) are below:

Calories 322
Total Fat 29g
Saturated Fat 4.3g
Polyunsaturated Fat 3.7g
Monounsaturated Fat 20g
Total Carbohydrates 17g
Dietary Fiber 13g 46% of a persons daily value
Sugars 1.3g
Protein 4g

Types Of Fruit To Avoid

Unfortunately, you’ll find that popular fruits like tropical fruit, star fruit, bananas and apples are high carb foods and have too high sugar content (even if you minus fiber content) to be included on a strict keto diet. When you’re trying to keep your amount of carbs as low as possible and get into or stay in a state of ketosis you are best to keep the list of fruits mentioned above

No matter the portion size, most fruits are simply nature’s candy and consume way too much sugars and therefore have too high a carb content to be considered low-carb foods..

For example, a medium-sized banana contains around 27g carbs, and a medium-sized apple contains 25g carbs.

It’s also a good idea to avoid fruit juice of any kind as they tend to be much too high in net carbohydrates, no matter the portion sizes.

What Fruits Are Keto Friendly - Can you eat fruit on a low carb ketogenic diet - List of the best options and foods to avoid.

The best keto fruits that are included in this list all have lower net carb counts than other high-fiber fruits such as a medium banana, and are best consumed in moderation to avoid consuming excess carbohydrates.

More Low-Carb Diet Inspiration

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Easy Keto Snacks For Beginners

Are Onions Keto

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Is Dark Chocolate Keto Friendly?

Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Tesco Keto Foods List

December 17, 2023 by Easy Keto Living

Tesco Keto Foods List – the best low carb grocery shopping list – food ideas that are low in net carbs from Tescos.

Tesco Keto Foods List

This Tesco Keto Foods List will help you discover all kinds of products that are low in g net carbs among the shelves of the popular supermarket.

You may be looking for foods with a low carb content to help you achieve your weight loss and health goals, or you may simply be looking to add a little balance to your diet to enjoy in you weekly meal plan.

All of the items listed in this post were found at my local store in Ireland, but you’ll likely find similar items at stores across the UK.

Healthy Fats

There’s a whole host of healthy fat options that you can include in all kinds of keto diet recipes and easy meals to be able to enjoy all of the various health benefits that come from including healthy fats in your diet.

Keto Oils – find coconut oil, olive oil and other keto friendly oils, including Tesco’s own brand as well as popular brands on the shelves to help you with your low-carb health goals.

Nuts, Seeds and Nut Butter – nuts and seeds make good options for almost instant snacks that are low in carbs and high in healthy fats and g protein.

Peanut butter, almond butter and other nut butters, that have a healthy g fat content, can be enjoyed by the indulgent, creamy spoonful or in a variety of keto treats like cookies.

Dairy – there’s such an incredible choice of dairy options at Tesco, including butter, cheese, sour cream, heavy cream, double cream, cream cheese, ricotta cheese, cheddar cheese, mascarpone cheese and really all the cheeses!

I find that the best way to stay on track with a low carb diet is to keep plenty of cheeses and dairy in my fridge to satisfy between meals as well as be able to easily turn any dish into a high fat meal with these instant access items.

Protein

A low carb, keto diet usually includes a moderate amount of protein, rather than an all out protein feast that sometimes is associated with such a diet.

Find protein staples like eggs as well as chicken, tuna, fish, seafood and more pricey items like roast beef that can form part of your daily protein intake needs.

Fruit and Vegetables

Find fresh and frozen fruit options including strawberries, raspberries and blueberries that you can enjoy as a healthy snack or blended into a keto dessert or smoothie. If you’re trying to keep your total carbs as low as possible, then aim for a handful of berries maximum each day.

There’s a selection of low carb vegetables, usually at a good price at Tesco stores, these are some of my go to keto vegetables that I usually including a host of meals and healthy recipes:

Mushrooms
Zucchini
Broccoli
Cauliflower
Onions
Garlic
Tomatoes
Peppers
Cabbage
Lettuce
Spinach

Tesco Keto Foods – Pantry Staples

Pantry staples like stevia - Tesco Keto Foods List

There are even more item that I like to term as pantry staples that are easy to find at Tesco:

Almond Milk & Almond Flour – almond milk is my go to keto friendly milk alternative that I include in hot chocolates, smoothies and shakes, while almond flour is baked into cookies and other low carb friendly treats.

Stevia – find stevia or your artificial sweetener of choice at Tesco that you can add to bulletproof coffee or create a keto dessert with.

Chocolate Bars – find keto friendly chocolate that’s 85% or 90% and virtually sugar free to snack on by the square, bake into a keto chocolate brownie recipe or melt into homemade hot chocolate.

Ice Cream – Halo Top is a much debated keto food item. Some prefer to omit it from their diets, while others are happy to include it in their daily meal plan while still being able to meet their macro targets.

Take a look at the ingredients and nutritional information and decide for yourself whether to include keto ice cream in your own personal keto diet.

Tesco Keto Foods List - the best low carb grocery shopping list - food ideas that are low in net carbs from Tescos.

Tesco Keto Foods – Store Tour

Here’s the video where you can take a look around my local Tesco store and see some of the low-carb options available. Hit play below or click here to watch on YouTube.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Best Low Carb Yogurt Options

December 10, 2023 by Easy Keto Living

Best Low Carb Yogurt Options – keto friendly choices for yogurts to buy that are low-carb and low in sugars – with recipe ideas to enjoy.

Best Low Carb Yogurt Options

These are the best low carb yogurt options that are naturally low in carbs and also tend to be high in healthy fats.

They are also usually significantly lower in sugars than more regular yogurt options on the market, with the below options tending to include little to no added sugar, while still including all of the incredible health benefits that comes from including yogurt that contain live cultures in your diet.

It’s up to you whether you’d like to include artificial sweeteners in your diet, or stick to the yogurt options in this list that are unsweetened and then you can have control over the sweetness level yourself.

Just be sure to read the nutrition label and ingredient list carefully and be sure that the carb count and included ingredients meet your own personal dietary requirements.

Plain Yogurt

The first low-carb diet friendly yogurt option that’s low in grams of carbs, naturally high in grams of protein is plain or natural yogurt.

As the name suggested, plain, natural or traditional yogurt is plain in flavor, tangy in taste and usually without any additional ingredients aside from whole milk and bacteria which converts the lactose in the milk into lactic acid through the natural fermentation process.

The best yogurt is usually low in g net carbs, moderate in protein and high in healthy fat content.

Plain Greek Yogurt

Greek Yogurt is a type of yogurt that has the whey and other liquids strained away from the yogurt, making it a much thicker consistency and a more sour, tangy flavor that plain yogurt and other low-carb yogurt options, while still being low in grams of sugar.

Dairy-Free Option Ideas

There are a number of dairy-free options when it comes to store-bought yogurt. My local store has some good yogurt options that are made with coconut milk, almond milk and even cashew milk that have had active cultures and good bacteria added to create dairy-free yogurts with fewer carbs.

Check your local grocery store for different types of yogurt that have been made without dairy if you’re wanting to either include dairy free yogurt in your diet due to allergies or to balance the dairy products in your diet.

I personally really like the flavor of coconut yogurt, finding it naturally much sweeter than the dairy options, while still being low in total carbs.

Best Keto Yogurt Recipe Ideas

Here are some easy ideas for ways to include keto-friendly yogurts in your diet that are low in total carbohydrates:

By The Spoon – you may just feel like a spoon of yogurt after a meal will satisfy your sweet cravings on it’s own.

Chocolate Yogurt – a good option for a speedy chocolate treat as part of a healthy keto diet is to add a little cocoa powder and stevia to a portion of yogurt, give it a stir and enjoy.

Chia Pudding – you can easily prep a keto chia pudding ahead of time to enjoy as a nutritious snack or make ahead breakfast.

Here’s the video where you can watch the low carb chia seed pudding being prepared, step by step. Hit play below or click here to watch on YouTube.

Berry Breakfast Bowl – serve out a portion of yogurt and top it with fresh fruit such as strawberries or raspberries.

You can also add on a handful of nuts or seeds for added crunch and protein while keeping your carb intake as low as possible.

Best Low Carb Yogurt Options - keto friendly choices for yogurts to buy that are low-carb and low in sugars - with recipe ideas to enjoy.

Best Low Carb Yogurt Options Video

Here’s a video with a couple of choices of low carb, keto yogurt brands from my local grocery store. Hit play below or click here to watch on YouTube.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Pickles Keto Friendly?

November 2, 2023 by Easy Keto Living

Are Pickles Keto Friendly? Complete guide to whether you can eat pickles on a low carb diet. With net carbs, benefits and the best easy recipe ideas.

Are Pickles Keto Friendly?

Are Pickles Keto Friendly? That’s a question I’m often asked by blog readers and followers of a low-carb diet.

Pickles may be an old favorite ingredient of yours that you usually enjoy as a snack, in burgers or as a crunchy side with meals.

But, can you still enjoy them as part of a health and weight loss journey, specifically when following a low carb ketogenic diet lifestyle?

Here’s the video where I give you an overview of my thoughts about whether pickles are keto friendly. Hit play below or click here to watch on YouTube.

How Many Carbs In Pickles?

Depending on whether your jar is dill pickles, sweet pickles, sour pickles, kosher pickles, candied pickles, bread and butter pickles or you’ve made homemade pickles yourself, the amount of added sugar and ultimately grams of net carbs is likely to be significantly different.

The sweeter varieties are likely to have a much higher carb amount than brands of pickles that are sour. Just be sure to carefully read the nutrition label and ingredient list of store-bought pickles to be sure that you’re happy to include the ingredients and net carb count in your diet.

Below is the nutritional profile for an average 100g portion of pickles:

18 Calories
Total fat 0.19g (0.048g Saturated fat)
Total grams of carbs 4.12g
Dietary fiber 1.2g
Grams of net carbohydrates (total carbs minus fiber) 2.92g
Sugars 3.51g
Protein 0.62g

The ketogenic diet community debate about whether pickles are permitted, because, aside from pickle brands with a high sugar content, some keto dieters prefer not to consume pickles due to the lectins, which have been known to aggravate inflammation and possibly counteract the many health benefits that pickles potentially hold.

I personally include them in my diet, I just try to find a brand with as low sugar content as possible, paying close attention to the type of pickle and ingredients included in the jar. So – my answer to are pickles keto friendly is YES!

If you’d prefer to make your own keto-friendly pickles to control how much sugar and other ingredients are included, then here’s a video where you can watch how to make fermented pickles yourself. Hit play below or click here to watch on YouTube.

Health Benefits

The good news is that there are numerous benefits to your overall health in including pickles in a keto-style diet, whether that’s your own pickles that you’ve made or your store bought jar of choice.

Due to the healthy bacteria and fermentation process of any pickles recipe, the ingredient has been claimed to be a good source of probiotics, essential mineral content, aid digestive health, improve the gut microbiome and gut health and even reduce the risk of heart disease.

The pickle juice itself contains high volumes of sodium and is also often consumed by keto dieters as a way of combating the dreaded keto flu while adjusting to a state of ketosis and aiding with ailments like muscle cramps.

Easy Keto Pickles Recipe Ideas

There are plenty of tasty ways to enjoy the crunchy texture and sour taste of pickles in keto friendly ways.

Here are some ideas to enjoy varieties of pickles that are low in number of carbs:

Whole Pickles – of course you can simply snack on a whole pickle or two, just be sure to be mindful of the exact gram of carb in the portion size you choose.

Keto Snack Box – put together a keto snack box like the above pictured box with pickles, meat, avocado, nuts and cheese such as cheddar cheese, brie or Parmesan cheese to be able to grab and go as a healthy snack option when needed.

Burger Topping – enjoy a bunless burger in a lettuce cup and pop a couple of pickle chips as toppings for added crunch and flavor.

Dips, Dressing or Sauce – flavor your favorite keto dip, dressing or sauce, such as egg mayo dip or my Keto Russian Dressing, with finely chopped dill pickle slices. Or you could simply dip a medium-sized pickle in your favorite dip, dressing or sauce as a great snack or side dish.

Deviled Eggs – top deviled eggs with finely chopped pickles for crunch and a tangy flavor element.

Soup Topping – add some chopped pickle spears as a sour topping to a warming bowl of soup.

Side Dish Topping – top creamy cauliflower mash or cauliflower rice with chopped pickles.

Instant Wrap – roll a piece of pastrami or another deli meat around a pickle as a speedy and satisfying snack.

Keto Fried Pickles – traditional fried pickles can have a not very keto friendly high carb count, and thankfully they are easy to ketofy and make yourself. Pick your favorite keto pickle brand to make mouthwatering fried pickles with. Dip pickles into whisked eggs then dredge in a low carb crumb mix that can include parmesan cheese, almond flour, pork rinds or a combination of crumb ingredients, then fry until perfectly golden.

Are Pickles Keto Friendly Complete guide to whether you can eat pickles on a low carb diet. With net carbs, benefits and the best easy recipe ideas.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Carrots Keto Friendly?

September 2, 2023 by Easy Keto Living

Are Carrots Keto Friendly? Guide to whether you can eat carrot on a low carb ketogenic diet – with the net carbs and health benefits information.

Are Carrots Keto Friendly?

Are Carrots Keto Friendly? That’s a question I’m often asked by blog readers and followers of a low-carb diet.

Carrots are root vegetables full of commonly known, and not so well known, health benefits. Health benefits aside, are carrots a low-carb vegetable suitable for a low carb or keto diet?

How Many Carbs In Carrots?

The nutrient content of a typical sized one carrot (46g) is as follows:

Calories 16
Total fat 0.1g (0g Saturated fat)
Grams of total carbs 3.8g
Grams of fiber 1.4g
Grams of net carbs (total carbs – fiber) 2.4g
Sugars 1.6g
Protein 0.4g

Below is the nutritional profile a cup of carrots:(156g)

Calories 54
Total fat 0.2g (0g Saturated fat)
Total grams of carbs 8.2g
Dietary fiber 3g
Grams of net carbohydrates (total carbs – fiber) 5.2g
Sugars 3.5g
Protein 0.8g

Carrots macronutrient content per 100 grams of raw carrots:

Calories 35
Total fat 0.3g (0g Saturated fat)
Total grams of carbs 12.8g
Dietary fiber 4.6g
Grams of net carbohydrates (number of total carbs – amount of fiber) 8.4g
Sugars 5.4g
Protein 1.2g

While baby carrots have around 40% less carbs than their matured counterparts, they are not as rich in some vitamins such as vitamin A.

Calories 35
Total fat 0.1g (0g Saturated fat)T
otal grams of carbs 8.2g
Dietary fiber 2.9g
Grams of net carbohydrates (number of total carbs – amount of fiber) 5.3g
Sugars 4.8g
Protein 0.6g

Are Carrots Approved For Keto Dieters?

With the above information in mind the carb content of carrots is quite high compared to some leafy greens and other non-starchy vegetables.

So in that respect, I wouldn’t recommend carrots if you want to stay in a state of ketosis, unless you enjoy in very small amounts cooked with fat to help improve the absorption of the nutrients carrots provide.

Health Benefits of Carrots

That said there are numerous health benefits to consuming some carrots. Carrots can be an important source of vitamin’s and minerals as they are rich in:

Antioxidants – Vitamin C – anti-inflammatory, immune boosting, Vitamin K – helps with blood clotting and bone health, Vitamin A – helps with night vision and immune response, Vitamin E – helping improve your heart health and prevents cellular damage, Beta carotene – improves eye and heart health, Various B vitamins – Helps reduce risk of cardiovascular disease

Due to the various vitamins, minerals and fiber they contains they are good for:

Boosting your immune system
Helping reduce night blindness and maintain eye health
Reduce the risk of constipation
Reduce risk of heart disease Reduce inflammation

Carrot juice has been linked with reduced risk of breast cancer. Plus, due to carrots high amounts of insoluble fiber they are good for gut health too.

Keto-Friendly Carrots Alternatives

While there are a lot of vegetables to choose from, to make your life easier and keep to your daily carb limit, below are 7 keto-friendly vegetables to choose from.

Asparagus: 1.9 grams of carbohydrates net per 100g
Brussels sprouts: 4.5g of net carbs per 100g
Broccoli: 3.9 grams of net carbs per 100g
Cabbage: 3.6 g of net carbs per 100g
Cauliflower: 2.2 grams of net carbs per 100g
Celery: 1.4 gram of net carbs per 100g
Sweet Potatoes: 17.7 grams of net carbs per 100g

To add some healthy fats and help with your weight loss goals you can cook with coconut oil, olive oil or other fats, while also helping keep your blood sugar low and fulfill your nutritional needs.

Plus, even small quantities of fats help with beta- carotene absorption whether you are having any of the other carrot alternatives to help you with your daily carb intake.

Are Carrots Keto Friendly Guide to whether you can eat carrot on a low carb ketogenic diet - with the net carbs and health benefits information.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Peanuts Keto Friendly

March 2, 2023 by Easy Keto Living

Are Peanuts Keto Friendly? Complete guide to whether you can eat peanuts on a low carb diet. With net carbs, benefits and the best easy recipe ideas.

Are Peanuts Keto Friendly?

If you’re wondering are peanuts keto friendly, then this blog post will answer that question.

And the answer is – Yes! Peanuts can be enjoyed as they are, roasted, salted or as peanut butter. They contain high amounts of fat and protein but are one of the more carb heavier nuts out there.

The Peanut (Arachis hypogaea.) also known as monkey nuts (and may other names) is a type of legume native to Peru in South America. Today it is grown all over the world with the top four largest producers of peanuts by country and in order being; China, India, Nigeria and the US.

In 2021 over 18 million metric tons of peanuts were produced alone, making the peanut the biggest selling nut in the world.

Are Peanuts Keto-Friendly?

Some keto dieters have given peanuts a bad reputation and put people off their consumption for people on low-carb diet. The real question is, does the the carb content in peanuts throw you out of a state of ketosis?

While the overall carb intake of peanuts is relatively high, the all important net carb count is quite reasonable and has some really important health benefits.

So you can definitely enjoy peanuts while keeping within your daily carb intake to achieve your weight loss goals as long as you exercise portion control.

How Many Carbs In Peanuts?

To make it easy for you I have included three typical peanut measurements to help you with your decision.

The nutritional content for a small serving or one-ounce serving (28g) of peanuts is as follows:

Calories 166
Total fat 14g (saturated 2.2g)
Total grams of carbs 6g
Dietary fiber 2.4g
Grams of net carbs (total carbs – fiber) 3.6g
Sugars 1.4g
Grams of protein 6.9g

A 42 grams of peanuts portion (one and a half ounce) is considered to a be a typical serving of peanuts. This gives you:

Calories 246.4
Total fat 21g (saturated 3.2g)
Total grams of carbs 9g
Dietary fiber 3.5g
Grams of net carbs (total carbs – fiber) 5.5g
Sugars 2.1g
Grams of protein 6.9g

Typically the net carb amount of a ketogenic diet is around 25-50g. Meaning a small to typical g serving of peanuts can give you the net carb consumption of about 3.6-5.5g of net carbs or 7-22% of your net daily carbs.

Thanks to peanuts high-fat content a typical handful of peanuts or 42 grams (1.5 ounces) of peanuts can give you around 21 grams of fat and 6.9 grams of protein.

This moderate protein to high protein content combined with its fat intake really helps peanuts fill you up. In fact this study and this paper indicates peanuts improve satiety, or a feeling of fullness.

If you prefer grams the nutritional value per 100g is as follows:

Calories 587
Total fat 50g (saturated 7.7g)
Total grams of carbs 21g
fiber content 8.4g
G net carbs (total carbs – fiber) 12.6g
Sugars 4.9g
Grams of protein 24g

Health Benefits

Peanuts are full of amazing health benefits. From essential nutrients to important macronutrients, we will explore some of them in detail below.

As most of us are aware vitamins and minerals are important for health. One of the best nuts for containing essential vitamins and minerals are peanuts.

Peanuts contain the following vitamins and minerals (micronutrients):

Vitamin E A, D , K and some of the B vitamins
Magnesium, Calcium Potassium, zinc, selenium, copper

Potassium dense foods have shown to help reduce risk of blood pressure and stroke. While it’s suggested potassium rich foods such as peanuts can play an important role in how the brain and nerves function.

Peanuts also contain copper which, plays a role in the production of key proteins. For example copper is important for healthy skin by maintaining the important skin protein collagen which keeps the skin supple and smooth. Copper is also important for haemoglobin, a protein in our blood that carries the oxygen around our body, and last time I checked that’s pretty important.

Selenium is an antioxidant found in peanut that plays a role in helping break down food within the body. Selenium is believed to delay or prevent the onset of cancer, reduces chronic inflammation and also has anti-aging effects.

The vitamin A in peanuts is associated with vision and keeping the eyes in good health. The type of vitamin B found within peanuts help with the body’s way of breaking down carbohydrates, fats, and proteins. Important for any keto enthusiast.

Vitamin D is associated with improved bone health and the vitamin K in peanuts is good for helping blood clotting as well as links suggesting vitamin K could help improve bone density, so complementing vitamin D.

In addition, peanuts are a good source of co-enzyme Q10 and contains all the 20 amino acids.

The co-enzyme Q10 amount in peanuts can help compliment vitamin A as it has been shown to be good for your eyes. Plus having good amounts of co-enzyme Q10 in your diet has been found to improve heart health and reduce the potential risks of cardiovascular disease.

The amount of protein in nuts can help contribute to building muscle and maintain essential metabolic functions for the body.

Peanuts are rich in a good amount of healthy fats. Fats in peanuts like oleic acid and other monounsaturated fatty acids have shown to have beneficial effects and lower risk in type 2 diabetes mellitus suggesting improved blood sugar levels and also potentially helping prevent weight gain.

Finally, peanuts are also high in phenols, having found to be protecting against heart disease, type two diabetes mellites and cancer. There has even been some links with peanut consumption in reducing gallstone occurrences in both men and women as well.

Keto Peanut Recipe Ideas

Here are some easy recipe ideas to keep you within your daily carb limit.

Mousse – a creamy keto peanut butter mousse only needs 3 ingredients – heavy cream, peanut butter and stevia.

The ingredients are simply whisked together and make a great way to include plenty of keto lifestyle friendly good fats in your diet.

Smoothie – blend peanut butter into a smoothie, along with almond milk, coconut milk, fresh or frozen berries and stevia or your keto sweetener of choice. Choose from a keto chocolate smoothie or a keto raspberry smoothie that you can infuse with creamy peanut butter.

Fudge – this decadent chocolate peanut butter fudge is a great choice for a healthy snack to help you satisfy your sweet cravings.

Cookies – make a batch of keto no bake peanut butter cookies that blend together low carb, high protein ingredients to create the perfect bite sized treat.

Trail Mix – mix peanuts together with other keto nuts and seeds to make a homemade trail mix.

Choose from low carb nuts and seeds including macadamia nuts, Brazil nuts, pine nuts, raw almonds, pecan nuts, pumpkin seeds and sunflower seeds.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Are Green Beans Keto

February 14, 2023 by Easy Keto Living

Are Green Beans Keto Friendly? Can you have green beans on a low carb diet? Total net carbs in green beans and an easy green bean recipe idea.

Are Green Beans Keto Friendly?

If you’re wondering are green beans keto friendly, then this blog post will answer that question.

And the answer is – Yes! Green beans, sometimes known as string beans or snap beans are very nourishing low-carb beans, providing a good source of vitamins and minerals.

With their high fiber content, they are one of those low-carb vegetables that are tasty and great in keeping your carb count low. Especially important when following a strict keto diet, regardless of whether you have fresh green beans or frozen green beans.

How Many Carbs In Green Beans?

The nutritional content per 100g serving of green beans is as follows:

Calories 35
Total Fat 0.3g (saturated fat 0.1g)
Grams of total carbs 7.9g
Grams of fiber 3.2g
Grams of net carbs 4.7 g
Sugars 3.2g
Grams of protein 1.9g

As a typical serving size is often a cup of green beans, below is the nutritional macronutrient breakdown for a cup of green beans if you’d prefer.

Calories 44
Total Fat 0.4g (saturated fat 0.1g)
Grams of total carbs 9.9g
Grams of fiber 4g
Grams of net carbs 5.9g
Sugars 4.5g
Grams of protein 2.4g

Apart from the low carb beans green beans and black soybeans. The general rule is that all other varieties of beans and legumes (when following a low carb diet) are off limits due to the high grams of carbs found within them.

Below is a more detailed list of the types of beans to avoid on a keto or low carb diet.

Baked beans
Black beans
Black-eyed peas
Cannellini beans
Chickpeas
Great Northern beans
Green peas
Kidney beans
Lentils
Lima beans
Navy beans
Pinto beans

Health Benefits

Thanks to being packed full of nutrients there are loads of health benefits to eating green beans, making it an excellent ingredient for a healthy side dish or part of a main course.

For example, thanks to its high vitamin C content, green beans have great antioxidant benefits and helps boost immunity.

Vitamin K is also present which can be hard to acquire naturally even in most healthy diet’s. Vitamin K has been linked to decreasing hardening of the blood vessels, decrease risk of osteoporosis and heart disease. If you include olive oil and some extra egg yolks (both high in vitamin K) it makes it a vitamin K powerhouse.

While I have included a more detailed lists of both vitamins and mineral and its health benefits below. Thanks to green beans thiamine content it has shown to help in weight weight loss and improve metabolic function, part of why green beans are such a good choice while living a ketogenic lifestyle.

Below is a a more comprehensive list of the nutritional micronutrient content of green beans :

Vitamin C
Vitamin K
Vitamins A
Vitamin B1 (thiamine)
Manganese,
Iron,
Potassium,
Folate,
Calcium
Magnesium
Phenol

Green beans health benefits can help with the following health conditions:

Diabetes blood sugar levels
Osteoporosis
Arthrosclerosis – hardening of the blood vessels
Promotes satiety
Lowers cholesterol levels
Boost immune function
Heart disease
Weight loss

Fresh vs Frozen Green Beans

In a study that compared fresh and frozen green beans it found green beans may decrease vitamin C content if in a refrigerator, but increase its vitamin C content if freshly frozen.

Which suggests to me that however you can get hold of them its a good idea to include green beans as part of a healthy diet.

Green Bean Recipe

Here’s an easy low-carb green bean casserole recipe ideal for a low-carb diet or if you want to control your carb intake.

This makes a perfect easy keto side dish if you are wanting to add some healthy green beans or a little bit of green veggies to your eating plan.

1.1lb/500g Green Beans, chopped
1/2 to 1 Onion, peeled and chopped
2-3 Fresh garlic Cloves, peeled and chopped
1/4 to 1/3 Cup Sour Cream or cream cheese
1/4 to 1/3 Cup Cream
1/2 to 1 Cup Grated Cheese such cheddar or parmesan cheese
Add sea salt & white or black pepper, to taste

Preheat the oven to 350F/180C and grease a baking dish.
Heat butter or coconut oil in a frying pan and, when hot, add in the chopped green beans, onion and garlic.
Add in salt and pepper, to taste, then cook for a few minutes, until the vegetables have softened slightly.
Move the cooked vegetables to the prepared baking dish.
Pour over the sour cream, cream and half of the cheese, then stir through until fully combined.
Top the casserole with the rest of the grated cheese, adding more if needed.
Move the casserole to the preheated oven and bake for 20 to 25 minutes or until golden and cooked through, then serve and enjoy.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Is Oatmeal Keto Friendly?

February 7, 2023 by Easy Keto Living

Is Oatmeal Keto Friendly? Can you have oats on the low carb ketogenic diet? Net Carbs and an easy recipe idea.

Is Oatmeal Keto Friendly?

Is Oatmeal Keto Friendly? For some there is nothing nicer than having a nice hot bowl of oatmeal topped with your favourite fruit and sweetener. But, is oatmeal keto friendly?

That’s a question I’m often asked by blog readers and followers of a low-carb diet.

If you wish to get into or remain in a state of ketosis, that requires you to have a total of around 25 -50g of net carbs.

Looking at the nutritional data below, a regular oatmeal serving of half a cup (117g) has 12 grams of carbs once you take the dietary fiber into account. That doesn’t even include any extra carbs, depending on the type of milk you may want to add such as unsweetened almond milk or coconut milk.

So while it wouldn’t kick you out of ketosis, you would certainly have to be exceptionally careful the rest of the day. Though, if you intermittent fast in addition to keeping a carb intake suitable for a keto diet, it could certainly be done.

How Many Carbs In Oats?

Oatmeal’s nutritional content for a regular serving of half a cup (117g) is as follows:

Calories 83
Total grams of fat 1.8g (saturated fat 0.4g)
Grams of carbs 14g
Grams of fiber 2g
Grams of net carbs (total carbs – fiber) 12g
Sugars 0.3g
Protein 3g

Are Oats A Keto Friendly Food?

As mentioned above while oatmeal technically could be allowed in small enough amounts, it certainly pushes the boundaries of an acceptable carb count.

And, if you’re like me and you find that 30 grams of carbohydrates is your nutritional ketosis limit, I would have to say if you have three meals a day oatmeal is not keto-friendly. Particularly if you want a low carb breakfast to start your day with.

While that may be bad news, the good news is there are plenty of oatmeal alternatives to choose from.

Here are the following keto-friendly food alternatives instead:

Chia seeds
Flaxseeds
Hemp seeds
Almond flour
Coconut flour
Nut Butter

Chia Seeds

A typical serving of chia seeds is per tablespoon or tbsp (12g)

Calories 58
Total grams of fat 3.7g (0.4g saturated)
Grams of carbs 5.1g
Dietary fiber 4.1 g
Net carbs (total carbs – fiber) 1g
Protein 2g

A good source of fiber and healthy fats in the form of omega 3 fatty acids. Omega 3 health benefits have been shown to be helpful in having good cardiovascular health, brain function and in helping weight loss.

Due to chia seeds ability to absorb up to 10 times there weight in liquid they can make some of the easiest oatmeal substitute recipes for a high-fat diet such as the keto diet.

Flax Seeds

Flaxseeds per tsp (10g)

Calories 55
Total grams of fat 4.3g (0.4g saturated)
Grams of carbs 3g
Dietary fiber 2.8 g
Net carbs (total carbs – fiber) 0.2g
Protein 1.9g

Full of healthy fatty acids and fiber they are easy to use for keto breakfast recipes. Evidence suggests that flaxseed health benefits include the prevention of chronic diseases like diabetes heart disease and stroke.

Hemp Seeds

Hemp seeds per tsp (10g)

Calories 55.3
Total grams of fat 5g (0.5g saturated)
Grams of carbs 0.9g
Dietary fiber 0.4 g
Net carbs (total carbs – fiber) 0.5g
Protein 3.2g

With the amount of carbs in hemp seeds being so low, hemp seeds certainly help with keeping your overall carbohydrate intake low. Plus Hemp seeds have all 9 essential amino acids and has evidence it can help with lowering blood pressure and your cholesterol.

Keto Oatmeal Recipe

One of the easiest recipes to make a low-carb oatmeal alternative, when you want that hot cereal taste on a cold morning, is a delicious warming bowl of chocolate “noatmeal”. (Or no oatmeal!)

Here’s the full easy low carb oatmeal recipe for you to enjoy on busy mornings –

1/2 Cup Ricotta Cheese
1/4 Cup Unsweetened Almond Milk
1 Tablespoon Butter
1 Tablespoon Heavy Cream
1 Tablespoon Cocoa Powder
1-2 Tablespoons Stevia or Keto Sweetener

Combine all of the ingredients together in a small saucepan.
Place the saucepan on the stove top over medium heat.
Bring the oatmeal up to the boil and allow to simmer gently for a couple of minutes.
Remove from the heat, pour into a bowl, top with your favorite toppings of choice and enjoy.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.

Mediterranean Diet Vs Keto Diet

February 2, 2023 by Easy Keto Living

Mediterranean Diet Vs Keto Diet – what is the difference between the diets? Which is better for you? All you need to know about the differences to help you with your weight loss and health goals.

Mediterranean Diet Vs Keto Diet

When looking at the popular diets of Mediterranean Diet Vs Keto Diet, there are a number of key differences and important factors to consider when choosing an appropriate diet for the particular health benefits that you’re wanting to achieve.

Important Note – please consult with a Registered Dietitian or your healthcare provider of choice before starting a new diet to ensure you are in good overall health and stay that way through your diet journey.

Different Dietary Guidelines

On the surface the main differences being that the ketogenic diet is a high-fat diet with a much lower daily carb intake than the Mediterranean diet. A typical keto meal plan usually being between under 25 to 50 grams of net carbs a day for the average person.

While the Mediterranean diet is a moderate fat diet containing lots of whole grains, lean protein and fresh fruits, but no specific macronutrient limitations.

While all that is true it is not the full picture. So lets delve a little deeper into the two diet plans and see which diet is the better option for you.

Keto Explained

Mediterranean Diet Vs Keto Diet Explained

The ketogenic diet was originally designed for children suffering from epilepsy in the 1920’s as a way to reduce the number of seizures even when on antiseizure medication. Now it has gained popularity as a healthy way to quick weight loss and with long-term adherence helps control your body weight.

The keto or ketogenic part of the diet is so named as when on a very low carb diet for a period of time the body becomes in a state of nutritional ketosis. This means the body uses fats as its primary fuel source instead of glucose.

As your body uses the fat stores as fuel, the body releases acids called ketones which is measurable in the blood and to a less accurate degree in the urine measurable using keto test strips.

For some people the keto diet can achieve rapid weight loss and in the long run a diet very high in heathy fats and very low of carbs is fantastic to lower blood sugar, decrease blood pressure, plus, provide lots of other health benefits.

One of the issues with the keto diet is getting al the essential nutrients your body needs as some fruits can raise your blood sugar levels too high to remain in ketosis. For example fresh fruits such as bananas, apples, and dried fruits like raisins.

One other issue some people experience (at least initially) is the keto flu. This may happen as your body adapts to a daily intake of a high amount of fat and low amount of carbs and can last for around a week or so, but can be avoided by having enough electrolytes in the diet such salt, potassium (found in high amounts mushrooms) and chloride found in lots of leafy greens.

The good news is both these problems can be avoided with the correct planning and food intake as shown in the keto food list below.

The Keto Diet Macros

According to this study, below is the recommended macronutrient content of the keto diet:

10 – 15% Carbs which roughly translates as 20g-50g of carbs per day for most people

20 – 30 % Protein

60 – 70% Healthy Fats

Keto Healthy Benefits

Weight loss
Decreased insulin resistance and increased insulin sensitivity
Anti-inflammatory effect in part due to berry consumption due to berries
Good for the nervous system
Help reduce visceral fat
Lowers triglycerides , improves good cholesterol (HDL cholesterol) and lowers bad cholesterol (low-density lipoprotein)
Improves cardiovascular health as this study suggests

Foods Allowed On Keto Include:

Good Fats For Keto - Complete List Of The Best Healthy Fats

Meat
Fish (especially fatty fish)
Seafood
Eggs
Non-starchy vegetables
Green leafy vegetables
Berries
Lemons, limes
Coconut
Nuts and seeds
Full-fat diary
Fats like butter, olive oil, coconut oil, ghee, almond oil, peanut oil, sesame oil and fish oil.
Water
Bone broth
Tea like herbal , green tea and black
Distilled spirits
Wines in limited amounts

Food To Avoid

Sugared drinks like sweetened soda’s
Dried fruits in high quantitates eg. dates, dried figs, raisins and apricots etc.
Sugared
Pastries
Cookies
Biscuits
Sweetened yogurts
Ice cream
Starchy food – Bread, pastas
Legumes
Whole grains like quinoa porridge
Rice
No vegetable oils

A keto diet plan has the ultimate goal of keeping carbohydrate intake low enough to get into a state of ketosis while providing all the nutrition you need. Some dieters even measure ketone bodies or ketone levels using keto test strips.

Mediterranean Diet Explained

The Mediterranean diet is based off the traditional eating habits of countries in the Mediterranean region or Mediterranean Basin which, border the Mediterranean Sea such as Greece, Italy, Croatia, France and Spain

Whilst there is no definitive definition of the Mediterranean diet there is a general consensus among researchers that the Mediterranean diet can be good in helping in the prevention of heart disease and heart health in general.

The Mediterranean diet may also help with chronic disease, encourage weight loss, has anti-inflammatory properties and may even help with sleep.

What can you eat on the Mediterranean diet?

As mentioned earlier there no clear rules. However, a table compiled by a literature review of the Mediterranean diet found a list of the following foods.

Foods Allowed

Olive oil
Vegetables
Fruits
Bread and cereals
Legumes
Nuts
Fish/Seafood
Eggs
Poultry
Dairy products
Red meat
Red wine

The reported macronutrient composition or macros of the Mediterranean diet are approximately 37% Fat, 43% Carbohydrate and around 20% Protein.

As you can see from the above list the Mediterranean diet keeps processed foods to a minimum and is high in whole foods and especially whole grains. Making it quite the contrast to low-carbohydrate diets such as the ketogenic diet.

Some studies suggest that following the Mediterranean diet can lower risk of cardiovascular disease (CVD).

One study on the effects of the Mediterranean diet on Type II diabetes mellitus suggests there may be a beneficial effect on monitoring blood glucose levels, though the finding were inconclusive.

There are suggestions that the Mediterranean diet may help with concentration and brain function. One study points to an association between the Mediterranean diet and brain cognition, though the findings do not point a a clear cause and effect relationship.

Mediterranean Diet Vs Keto – Which Is The Best Diet?

So, what’s the best diet for you? With the biggest difference being carb intake, it’s really up to you how low you’re prepared to go both in the short and long term.

You may even prefer to swap from one to the other and back again over time as it suits your own goals and circumstances.

Low Carb Mediterranean Diet Recipes

Mediterranean Diet Vs Keto Diet - Breakfast Hash

Here are some recipes to give you taste of the best of both of the most popular diets.

Breakfast – start your day with a cheesy or veggie filled keto breakfast hash as pictured above, fried eggs, scramble or omelette. (Here are omelette ideas.) Or, you could make a chia pudding or smoothie with low carb Mediterranean ingredients.

Salad – there are so many nutritious salads that are both keto and Mediterranean diet friendly. Choose from spinach and pine nut salad, creamy broccoli salad, Halloumi salad and avocado and feta salad.

Soup – a warming bowl of soup makes a hearty meal any time of the day and an easy way to include plenty of healthy vegetables in your diet. Choose from cauliflower soup, vegetable soup, zucchini soup and broccoli and cheese soup.

Tuna broccoli casserole - Easy Keto Lunch Ideas

Fish and Seafood – include smoked salmon or tuna with your breakfast or lunch meal or make a tuna mornay, tuna salad or a cheesy tuna broccoli casserole.

Chicken – there are a number of tasty chicken meals that are both keto and Mediterranean diet friendly. Choose from Keto Fried Chicken, Chicken Bake and Crispy Chicken Thighs.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

Disclosure – this post contains affiliate links.