Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate.
As a rule, these fruits should be avoided. However, a cup of strawberries contains 8 grams and a medium orange 12 grams of carbohydrates. Therefore these are permissible in moderate amounts on the diet.
Grains and Starches
Grains and starches should also be avoided on the ketogenic diet because of their considerably high carbohydrate content. Consumption of such foods may take the individual over the 50-gram daily carbohydrate intake.
The adverse health consequences of consuming processed foods have been well documented. ON the keto diet, processed foods and trans fats should be avoided as they are high in carbohydrates.
While the ketogenic diet might be useful to those wanting to manage their weight or diabetes, some argue that there is a lack of longitudinal studies investigating the long-term impact of adopting this type of diet. Furthermore, it is suggested that individuals seek medical advice as the diet is not suitable for pregnant women and people at risk of hypoglycemia.
- A low-carbohydrate, ketogenic diet to treat type 2 diabetes: nutritionandmetabolism.biomedcentral.com/…/1743-7075-2-34
- The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism: citeseerx.ist.psu.edu/…/download
- Hot Topics: The Ketogenic Diet: https://www.glnc.org.au/grains/hot-topics-the-ketogenic-diet/
- Ketosis, ketogenic diet and food intake control: a complex relationship: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313585/
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Fish and Seafood
Most fish and seafood is allowed on the ketogenic diet. Apart from being rich in B vitamins and potassium, these foods are also quite low in carbohydrates.
Overconsumption of starchy vegetables should be avoided on the ketogenic diet. However, non-starchy vegetables are recommended, especially greens such as spinach, Brussels sprouts and kale.
Research also suggests that eating such foods is associated with a reduction in the risk of developing cancer and heart disease.
Low-carb vegetables can be a good substitution for other high-carb foods, for example, rice can be substituted with cauliflower rice.
In a state of ketosis, the body’s glucose reserves become too low for normal fat oxidation and are unable to supply glucose to the central nervous system (CNS).
The CNS cannot use fatty acids as a source of energy since free fatty acids cannot cross the blood-brain barrier (BBB). After 3 to 4 days of abstinence of carbohydrates, the CNS has to find alternative energy sources.
One such source is ketone bodies (KBs), specifically, acetoacetate, β-hydroxybutyrate and acetone, which are produced primarily through ketogenesis which occurs in the liver, within the mitochondrial matrix.