Top 10 Keto Whole Foods
Knowing what to eat when you change to a Keto diet can be tricky. And with all of the information available these days, where do you start?
The Keto Reset team have created a list of their favourite Keto foods for you. The list will help you get into ketosis quicker and stay on track when the carb cravings hit!
1. Coconut Oil
Coconut oil contains medium chain fatty acids which makes them easier for the body to break down. Unlike long-chain fatty acids, medium chain fatty acids are sent straight to the liver where they are immediately processed for energy. Medium chain fatty acids that are not instantly used as energy, are turned into ketones, which are fatty acids that can cross the blood-brain barrier to energise brain cells. Additionally Coconut oil is easier for some people to digest, especially those without a gall bladder, because is broken down quickly and is absorbed fast. Plus it helps in the absorption of fat soluble vitamins! What's not to love?
The other health benefits of Coconut Oil are:
Read more about all the amazing medical uses for Coconut Oil here.
You can buy locally produced Coconut Oil here.
2. Coconut Cream
Coconut cream is made by shredding coconut meat, then it is simmered in water to extract all the coconut. The water then separates into a creamy, thick layer and a thin, more watery layer. The thick layer is labeled as coconut cream, and the thinner liquid is labeled as coconut milk. That means that Coconut cream is very similar to coconut milk but contains less water. The main difference is its consistency. Coconut cream has a thicker, more paste-like consistency, while coconut milk is generally a liquid.
Coconut cream is used as an ingredient in cooking. In addition it is a great source of fat that can be added to curries and soups to make them taste awesome and be more satisfying. Coconut milk and cream can be added to smoothies for a great plant based alternative to cows milk. We love to make a simple Keto berry smoothie with coconut cream. Simply blend 1 cup of frozen strawberries, 1/2 cup coconut cream, 1/2 cup water and a low carb yogurt of your choice! You can also add in some nut butters or protein powder if you wished.
3. Cocoa Butter
Cocoa butter is a type of fat that comes from cocoa beans. To make cocoa butter, the beans are taken out of the cacao plant, then they’re roasted, stripped, and pressed to separate out the fat—the cocoa butter. The remnants are then processed into cocoa powder. Cocoa butter is the natural, meltable oil with a melting point of around 34-38 °C, making it solid at room temperature but readily melts once inside the mouth. Cocoa butter is an essential ingredient for your homemade Keto chocolates and fat bombs adding a creamy smooth texture to your treats.
When using Cocoa butter we recommend you melt it in a saucepan slowly, so not to over heat and damage the oil. Why not give this tasty Nourish & Thrive fat bomb recipe that uses Cocoa butter a go! Check it out here.
Cocoa butter is also great for your skin! It is rich in natural plant compounds called phytochemicals. These substances may improve blood flow to the skin and slow skin aging by protecting against damage from the sun’s harmful UV rays. One common use of cocoa butter is to smooth scars, wrinkles, and other marks on the skin. Cocoa butter has also been promoted to heal rashes from conditions like eczema and dermatitis.
You can buy Cocoa butter here.
4. Macadamia Nuts
Macadamia nuts are amazing little nutrient-filled powerhouse of healthy fats, each nut is 76% fat! That is the highest fat content of any nut. They contain some important essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein and antioxidants. They are a great snack and just a small handful can keep you full for a few hours.
Being rich in fibre and other minerals like magnesium and potassium – these nuts improve heart health. They help lower cholesterol and blood pressure and the antioxidants can help rejuvenate your skin and hair. Benefits of eating Macadamia nuts with all those healthy fats include:
You can buy Macadamia nuts here.
5. Pork Crackling
Pork crackling is a great alternative to crisps and helps curb those carb cravings. Salty and crunchy, it contains a great serving of both fat and protein. The best way to get pork crackling is to make your own from fresh pork skin and salt.
Here is a great recipe to make your own Pork Crackling.
If you are buying Pork Crackling make sure you purchase a brand that doesn't have added MSG (E621) or other nasties in it. Here in New Zealand you can buy a few different brands such as Libby's Pork Crack
You can also buy some at the supermarkets like Countdown, here is the best option!
6. Dark Chocolate
Dark chocolate is brimming with important antioxidants which are great for fighting free radical damage and preventing disease! It’s important to note that not all chocolate is created equal. Getting a high cocoa content dark chocolate is essential for everyone's healthy Keto journey. We like 80% cocoa varieties. The health benefits of dark chocolate are numerous and quite impressive. Here is just some of them:
1-2 pieces of dark chocolate can reduce carb cravings and help you stay on track with your Keto diet.
Here is our favourite dark chocolate treat and these 80% chocolate chips are amazing!!
7. Erythritol & Allulose Sweeteners
Erythritol, a sugar alcohol which can be made from corn or birch, looks exactly like sugar and is 70% as sweet. It can be used as a direct substitute in baked goods however does have a cooling effect in the mouth after consumption. Ideal for those following a low carb or ketogenic diet due to the fact it has almost zero carbohydrates. Erythritol has a great price point at about $20 per kg. You can buy this from Nourish & Thrive, our Erythritol is made from corn.
Allulose is a type of sugar that is similar to fructose, the sugar that occurs naturally in fruit. Unlike other sugars though, Allulose only contains 0.4 calories per gram in comparison to the 4 calories per gram that sugar contains. Additionally, whilst the body absorbs allulose it does not metabolise it into glucose, so it is virtually calorie free.
They can both be used in anything that sugar is used in, for example:
You can read more on these two sweeteners on our blog here.
8. Olive Oil
High-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients! Olive oil has a fat composition that is also a major contributor to its healthfulness. It’s primarily made up of monounsaturated fat, approximately 73%, a heart healthy fat that is a staple of the Mediterranean diet. Considered one of the worlds healthiest oils, these properties explain why there are so many health benefits to consuming olive oil.
Some of the benefits of Olive Oil are:
We recommend adding olive oil to your meals to increase the fat content, it is great as a dressing with lemon. You can also make your own homemade mayo with it, but make sure you buy an olive oil light in flavour.
Here is a great video showing you how to make homemade Mayo!
9. Berries
Berries are good on your breakfast, as a sweet snack to kerb those cravings or as a keto dessert with cream. Research shows that berries deliver a number of health benefits including bettering cognitive health, helping prevent cancer, and lowering blood pressure.
You can't eat many fruits whilst you are eating Keto because the carbs are too high! However you can enjoy berries with cream or coconut yogurt. Your best low carb berry choices are a handful of raspberries, blackberries or strawberries. Frozen berries work well too.
10. Coffee
Going Keto doesn't mean you need to stop drinking coffee! In fact, there is some evidence that coffee helps you get into ketosis easier plus improves your health and brain function. It's important to drink plain black coffee without any sugar, or add your choice of cream or coconut cream to it. Coffee even goes well with coconut oil or butter on the top! We recommend organic fair trade coffee and to maintain good sleep, don't drink coffee after midday.
Coffee can help you:
Here is our favourite coffee brand.
We hope you find this list helpful. If you have any questions, please email us at hello@ketoreset.co.nz
The Keto Reset team have created a list of their favourite Keto foods for you. The list will help you get into ketosis quicker and stay on track when the carb cravings hit!
1. Coconut Oil
Coconut oil contains medium chain fatty acids which makes them easier for the body to break down. Unlike long-chain fatty acids, medium chain fatty acids are sent straight to the liver where they are immediately processed for energy. Medium chain fatty acids that are not instantly used as energy, are turned into ketones, which are fatty acids that can cross the blood-brain barrier to energise brain cells. Additionally Coconut oil is easier for some people to digest, especially those without a gall bladder, because is broken down quickly and is absorbed fast. Plus it helps in the absorption of fat soluble vitamins! What's not to love?
The other health benefits of Coconut Oil are:
- Can improves or reverse Alzheimer's Disease
- Kills Candida Fungus
- Improves or heals many skin diseases including Psoriasis, acne and Rosacea.
- Kills bacteria and viruses
- Improves and strengthens hair
- Helps with Hypothyroidism
- Promotes weight loss
- Provides peak performance energy
Read more about all the amazing medical uses for Coconut Oil here.
You can buy locally produced Coconut Oil here.
2. Coconut Cream
Coconut cream is made by shredding coconut meat, then it is simmered in water to extract all the coconut. The water then separates into a creamy, thick layer and a thin, more watery layer. The thick layer is labeled as coconut cream, and the thinner liquid is labeled as coconut milk. That means that Coconut cream is very similar to coconut milk but contains less water. The main difference is its consistency. Coconut cream has a thicker, more paste-like consistency, while coconut milk is generally a liquid.
Coconut cream is used as an ingredient in cooking. In addition it is a great source of fat that can be added to curries and soups to make them taste awesome and be more satisfying. Coconut milk and cream can be added to smoothies for a great plant based alternative to cows milk. We love to make a simple Keto berry smoothie with coconut cream. Simply blend 1 cup of frozen strawberries, 1/2 cup coconut cream, 1/2 cup water and a low carb yogurt of your choice! You can also add in some nut butters or protein powder if you wished.
3. Cocoa Butter
Cocoa butter is a type of fat that comes from cocoa beans. To make cocoa butter, the beans are taken out of the cacao plant, then they’re roasted, stripped, and pressed to separate out the fat—the cocoa butter. The remnants are then processed into cocoa powder. Cocoa butter is the natural, meltable oil with a melting point of around 34-38 °C, making it solid at room temperature but readily melts once inside the mouth. Cocoa butter is an essential ingredient for your homemade Keto chocolates and fat bombs adding a creamy smooth texture to your treats.
When using Cocoa butter we recommend you melt it in a saucepan slowly, so not to over heat and damage the oil. Why not give this tasty Nourish & Thrive fat bomb recipe that uses Cocoa butter a go! Check it out here.
Cocoa butter is also great for your skin! It is rich in natural plant compounds called phytochemicals. These substances may improve blood flow to the skin and slow skin aging by protecting against damage from the sun’s harmful UV rays. One common use of cocoa butter is to smooth scars, wrinkles, and other marks on the skin. Cocoa butter has also been promoted to heal rashes from conditions like eczema and dermatitis.
You can buy Cocoa butter here.
4. Macadamia Nuts
Macadamia nuts are amazing little nutrient-filled powerhouse of healthy fats, each nut is 76% fat! That is the highest fat content of any nut. They contain some important essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein and antioxidants. They are a great snack and just a small handful can keep you full for a few hours.
Being rich in fibre and other minerals like magnesium and potassium – these nuts improve heart health. They help lower cholesterol and blood pressure and the antioxidants can help rejuvenate your skin and hair. Benefits of eating Macadamia nuts with all those healthy fats include:
- Improving heart health
- Improving blood sugar levels
- Improves bone health
- Improves brain health
- Improves skin
- Boost metabolism
- Boost energy
You can buy Macadamia nuts here.
5. Pork Crackling
Pork crackling is a great alternative to crisps and helps curb those carb cravings. Salty and crunchy, it contains a great serving of both fat and protein. The best way to get pork crackling is to make your own from fresh pork skin and salt.
Here is a great recipe to make your own Pork Crackling.
If you are buying Pork Crackling make sure you purchase a brand that doesn't have added MSG (E621) or other nasties in it. Here in New Zealand you can buy a few different brands such as Libby's Pork Crack
You can also buy some at the supermarkets like Countdown, here is the best option!
6. Dark Chocolate
Dark chocolate is brimming with important antioxidants which are great for fighting free radical damage and preventing disease! It’s important to note that not all chocolate is created equal. Getting a high cocoa content dark chocolate is essential for everyone's healthy Keto journey. We like 80% cocoa varieties. The health benefits of dark chocolate are numerous and quite impressive. Here is just some of them:
- Possibly protects from disease and cancer
- Improves heart health
- Improves cholesterol profile
- Improves brain function
- Improves blood pressure
- Helps protect skin from sun damage
1-2 pieces of dark chocolate can reduce carb cravings and help you stay on track with your Keto diet.
Here is our favourite dark chocolate treat and these 80% chocolate chips are amazing!!
7. Erythritol & Allulose Sweeteners
Erythritol, a sugar alcohol which can be made from corn or birch, looks exactly like sugar and is 70% as sweet. It can be used as a direct substitute in baked goods however does have a cooling effect in the mouth after consumption. Ideal for those following a low carb or ketogenic diet due to the fact it has almost zero carbohydrates. Erythritol has a great price point at about $20 per kg. You can buy this from Nourish & Thrive, our Erythritol is made from corn.
Allulose is a type of sugar that is similar to fructose, the sugar that occurs naturally in fruit. Unlike other sugars though, Allulose only contains 0.4 calories per gram in comparison to the 4 calories per gram that sugar contains. Additionally, whilst the body absorbs allulose it does not metabolise it into glucose, so it is virtually calorie free.
They can both be used in anything that sugar is used in, for example:
- bakery products, such as cakes and muffins
- cake icing
- frozen dairy desserts, such as ice cream and sorbet
- yogurt and frozen yogurt
- gelatins
- pudding and pie fillings, such as caramel
- jams and jellies
- sweet sauces and syrups
- keto based treats and puddings
- hot drinks
You can read more on these two sweeteners on our blog here.
8. Olive Oil
High-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients! Olive oil has a fat composition that is also a major contributor to its healthfulness. It’s primarily made up of monounsaturated fat, approximately 73%, a heart healthy fat that is a staple of the Mediterranean diet. Considered one of the worlds healthiest oils, these properties explain why there are so many health benefits to consuming olive oil.
Some of the benefits of Olive Oil are:
- Could reduce the risk of heart disease
- Protect against stroke
- Reduce risk of Type 2 Diabetes
- May improve bone health
- May protect against cancer
- Good for your brain health
- Help you live longer
We recommend adding olive oil to your meals to increase the fat content, it is great as a dressing with lemon. You can also make your own homemade mayo with it, but make sure you buy an olive oil light in flavour.
Here is a great video showing you how to make homemade Mayo!
9. Berries
Berries are good on your breakfast, as a sweet snack to kerb those cravings or as a keto dessert with cream. Research shows that berries deliver a number of health benefits including bettering cognitive health, helping prevent cancer, and lowering blood pressure.
You can't eat many fruits whilst you are eating Keto because the carbs are too high! However you can enjoy berries with cream or coconut yogurt. Your best low carb berry choices are a handful of raspberries, blackberries or strawberries. Frozen berries work well too.
10. Coffee
Going Keto doesn't mean you need to stop drinking coffee! In fact, there is some evidence that coffee helps you get into ketosis easier plus improves your health and brain function. It's important to drink plain black coffee without any sugar, or add your choice of cream or coconut cream to it. Coffee even goes well with coconut oil or butter on the top! We recommend organic fair trade coffee and to maintain good sleep, don't drink coffee after midday.
Coffee can help you:
- Boost physical performance - go caffeine!
- Burn more fat - it helps break fat cells down.
- Lose weight - the magnesium and potassium, which helps the human body use insulin, regulating blood sugar levels and reducing your craving for sugary treats and snacks!
- Protects you from disease - due to the awesome antioxidants.
Here is our favourite coffee brand.
We hope you find this list helpful. If you have any questions, please email us at hello@ketoreset.co.nz
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