Top 10 Keto Superfoods
How Keto Can Be Nutrient Dense!
A common misconception of the ketogenic diet is that it is so limiting and restrictive that it drives nutrient deficiency or is lacking in antioxidants. We’re here to tell you that is a MYTH. Keto CAN be incredibly nutrient-rich when you include strategic health-supporting foods. It can also be incredibly nutrient poor when low-quality fats, conventionally raised proteins, gobs of conventional dairy and very little plant-based foods are included. One huge learning in our Virtual Food-As-Medicine Ketosis Class is that the type of keto you do matters to your overall health outcomes from lab value improvement to how much weight you lose to how your hormones respond and beyond! Below we are sharing the Top 10 Keto Superfoods and in our opinion these are some of the healthiest foods you can consume, keto or not!
BONE BROTH
Bone broth contains the amino acid glutamine, which aids in rebuilding the gut lining where most of the immune system is regulated. Bone broth is like a “facelift” for the gut as the glutamine sealant is paired with gelatin and collagen, which tightens gut junctions to aid in repair from “leaky gut” while supporting improved ability to absorb nutrients. Bone broth also contains glycine which aids in relaxation, reduction of anxiety and supports sleep as well as boosting the body’s metabolism of fat! Check out the Soups section of this blog for TONS of recipes that use bone broth as a base.
ORGAN MEAT
Organs provide a package of bioavailable nutrient density to support mitochondrial function and energy production. Rich in b-vitamins, choline, CoQ10, and more, I aim to incorporate organs into the diet once a week doing meatballs, burgers with a blend, or in the form of these Liver Pills!
CRUCIFEROUS VEGGIES
You know I love them dearly from literally daily inclusion on my stories of these guys from cauliflower to broccoli to brussels to kale and collard greens and beyond. In fact, I love them so much that I recommend at least ½ cup per day to participants in my virtual program to support detoxification with sulfur-rich and cancer-fighting compounds including I3Cs, sulphorophane and glutathione! Beyond cancer prevention, these compounds can reduce estrogen dominance and support hormonal balance as you lose estrogenic belly fat on your keto diet! This recipe is our Keto Broccoli Gratin and it is keto comfort food at its finest!
OLIVE OIL
Olive oil often gets pushed aside in keto as we can tend toward higher saturated fats like grassfed butter and coconut oil but it is a great source of monounsaturated fatty acids, most importantly oleic acid. Diets high in MUFAs have been seen to lower LDL and triglycerides and raise HDL compared to low-fat high carb diets. Olive oil specifically has also been seen to lower blood pressure by making nitric oxide more bioavailable (all the more reason to use it on your salads!) which supports vasodilation. In comparing high-fat olive oil rich diets with low-fat diets, greater satiety and weight loss has been seen in studies and participants were more likely to choose the olive oil rich diet to continue in the follow-up period. This recipe is for our Simple Olive Oil Mayo which is a great addition to any keto diet to provide satiety and nourishing fats in a quick delivery.
CINNAMON
Adding cinnamon to your real food keto approach provides support for insulin signaling and fat burn with blood sugar balance. This spice is often paired with sweet recipes but its most notable feature is that it contains chromium which is a micronutrient that actually can reduce blood sugar levels by increasing glucose metabolism which can accelerate fat loss and promote body composition shift! We love using cinnamon in keto coffee and these Cinnamon Almond Keto Bites have the the nostalgia of warm toast with cinnamon and butter without the residual “wheat belly” bloat! They can be blended into coffee or consumed straight up on your way out the door! Recipe is in my Eat Fat Get Skinny ebook but for ease, here it is:
CINNAMON ALMOND KETO BITES
3 Tbsp butter
3 Tbsp coconut oil
2 tsp cinnamon
1 tsp almond extract
1/8 tsp sea salt
Blend all ingredients in a food-processor with an S Blade until incorporated. Chill in freezer until solid. Roll into tablespoon sized balls and store in freezer until ready to use. Makes 6.
EGGS
We are still in LOVE with eggs over here despite the recent backlash. Eggs are an incredibly nourishing food and are rich in choline to support memory, brain health and methylation, cell membrane health and healthy pregnancy. They are a great source of B Vitamins including B-12, biotin, folate and pantothenate to aid in stress and metabolism. They are antioxidant rich and include carotenoids lutein and zeaxanthin. Eggs have been seen to reduce fatty liver, promote satiety and raise cardioprotective HDL. They truly are the perfect food as a biological protein that includes all essential amino acids in an absorbable and affordable delivery with literally 100s of ways to cook them! This image is of our Caramelized Onion, Turkey and Kale Egg Muffins which make the perfect handheld nourishing breakfast!
LEAFY GREENS
One non-negotiable (read: EVERY DAMN DAY) in our approach is getting your 2-3 cups of leafy greens! This can be in the form of kale, spinach, collards, lettuces, arugula, chard, you name it as these greens are very low in carbs but jam-packed with vital nutrients including magnesium! Magnesium plays a huge role in overall relaxation and has been referred to as “the original chill pill” for its benefits in reducing anxiety and HPA axis over-reactivity as well as physical symptoms like cramping and neuromuscular tension. It plays a role in protein synthesis, blood sugar control, cortisol regulation, energy metabolism and 300+ reactions in the body and is the most common nutrient deficiency, keto or not. Shakes are a great way to get your greens in without having to sit and chew through them on those days when a salad is just not happening!
LEAN MEAN GREEN SHAKE
1 cup swiss chard
1 inch ginger
2 oz full fat coconut milk
4 oz filtered water
3-4 ice cubes
1 scoop Naturally Nourished Grass Fed Whey Protein
Combine all ingredients and blend together in blender. Makes 1 serving.
AVOCADO
Avocado is a great source of the “grand-mama” antioxidant, glutathione, that plays a major role in immune function, cancer prevention, detox and beyond and is found in virtually every cell of the human body. When dealing with keto flu, muscle cramps and electrolyte imbalance, ½ avocado with sea salt and lime juice is my go-to recommendation for a quick potassium hit with zero prep, just eat with a spoon! Of course, guac is always a welcome addition to a keto diet especially when dining out and wanting to partake in a treat! Ask for raw veggies instead of chips or come prepared with pork rinds for dipping. This Game Day Guacamole is a hit for anytime (not just game day) and pairs with your favorite low carb meals and snacks!
CACAO
YES you can have chocolate on keto! In fact, cacao can be an incredibly nourishing food and we love it in all its forms–dark chocolate, cacao nibs, cacao powder and even cacao butter in our fatty coffees! Raw non-processed chocolate in the form of cacao is rich in theobromine, an antioxidant that can improve blood pressure and vessel health while providing a serotonin boost that can provide enhanced mood and libido. Cacao has a high antioxidant capacity exceeding many other exotic superfoods by weight. Beyond its antioxidants, is very high in copper, manganese, and magnesium, which can help to regulate cholesterol, relax muscles, and boost metabolism! These Avocado Keto Brownies are a favorite keto-friendly treat and yes they contain a REAL food sweetener (dates) in a small amount that keeps macros keto-friendly while balancing flavor!
COCONUT
We absolutely LOVE coconut everything (so much that we have a podcast on it, check out Episode 78 of the Naturally Nourished Podcast: In Defense of Coconut Oil). Coconut is a major staple of a keto diet from oil to milk to shreds to butter and everything in between. It is a powerhouse with a solid amount of peer reviewed studies to back its benefits despite the every couple of years AHA attack on it with benefits from improving blood lipids to reduction of waist circumference to promoting weight loss. The components of coconut oil have strong antimicrobial benefits which is one of the reasons we recommend consuming its whole food form instead of just MCT! This Cacao & Coco Shake is featured in our Eat Fat Get Skinny Ebook and will quickly become your new favorite delivery of coconut, cacao AND leafy greens, three of the 10 featured ingredients in this blog!
CACAO & COCO SHAKE
1 tbsp Raw Cacao
2 oz coconut milk (full fat from can)
4 oz filtered water
1 cup greens (swiss chard or kale)
3-4 ice cubes
1 scoop Naturally Nourished Grass Fed Whey Protein
Combine all ingredients and blend together in blender. Makes 1 serving.
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