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The ketogenic diet is a diet program where one restricts the total carbohydrates consumed by the body while simultaneously increasing the fat intake. This forces the body to enter into a state of ketosis, where the body burns the fat rather than the carbs to generate energy. Several reported benefits of the keto diet and the low-carb diet include promotion of weight loss along with the reduction of blood sugar and insulin levels.
However, one should take care to not completely eliminate the intake of carbohydrates as it could turn out to become counterproductive and cause a host of further complications. One should strive to find a balance to which the body adapts. Also, the keto diet is not for everyone; people facing discomfort while following this diet must get off it and visit a doctor for immediate medical attention.
Without further ado, let us look closer at the six healthy low-carb foods that one must include as a part of their diet to reduce their overall carbohydrate intake.
#1 Avocado
Benefits: Several studies have shown that having avocados on a regular basis could lead to a reduction in the risk of cancer. Additionally, this food helped in maintaining the blood sugar levels.
Nutrients: One cup of avocados provides 234 calories of energy, 21 grams of fat, 12 grams of carbohydrates and 3 grams of protein. Good amounts of vitamins A, K, C and E alongside Iron, Potassium, Zinc, Copper and Manganese are found in the avocados. Also, this food is a rich source of dietary fibre.
#2 Spinach
Benefits: One of the healthiest foods on the planet, spinach contains tonnes of antioxidants that reduce the risk of a slew of diseases such as cancer, diabetes and other heart ailments. Also, the presence of antioxidants in this food protects the body from harmful free radicals.
Nutrients: 100 grams of carbohydrates provides around 41 calories of energy and provides negligible quantities of carbohydrates. Spinach is a rich source of vitamins A, K, C along with vital minerals including Magnesium, Manganese, Iron, Potassium and Calcium.
#3 Strawberries
Benefits: Strawberries are a rich source of antioxidants, offering numerous health benefits when consumed on a regular basis. Additionally, they play a crucial role in blood sugar regulation, maintaining heart health and also go a long way towards reducing the risks of cancer.
Nutrients: One cup of strawberries contains 47 calories of energy, 11 grams of carbohydrates, 1 gram of protein and negligible quantities of fat. These berries are a rich source of vitamins B6, C and B9 alongside essential minerals such as Manganese and Potassium.
#4 Eggs
Benefits: The eggs are a very economical source of protein and contain all the necessary amino acids required for the proper functioning of the body. Consuming them on a regular basis raises the HDL in the body, which ultimately, helps in reducing the risk of stroke and other heart ailments.
Nutrients: A large boiled egg contains around 80 calories of energy, 6 grams of protein, 5 grams of fat and fewer than 2 grams of carbohydrates. They are a very rich source of vitamins A, B6 and D along with Selenium, Calcium, Iron and Potassium.
#5 Walnuts
Benefits: Being a rich source of Omega-3 fatty acids, walnuts are extremely beneficial in reducing the risk of diabetes and cardiovascular ailments. This food helps in maintaining the blood pressure and also contains good amounts of antioxidants to help protect your body from free radicals.
Nutrients: One cup of walnuts contains around 780 calories of energy, 78 grams of fat, 18 grams of protein and 12 grams of carbohydrates. Furthermore, they are rich sources of Copper, Manganese, Phosphorous and vitamins B6 and E.
#6 Mushroom
Benefits: Mushrooms contain tonnes of antioxidants and help boost the immune system of the body. Being one of the few non-animal sources of vitamin D, mushrooms have shown to have a positive impact on reducing blood cholesterol levels while also controlling the overall blood pressure.
Nutrients: One cup of white mushrooms contains around 20 calories of energy, 3 grams of carbohydrates, 3 grams of protein and less than 1 gram of fat. Mushrooms are a good source of Copper, Potassium, Phosphorous and Iron along with crucial vitamins including vitamins B3 and B5.
