If you’re following a low carb diet like the keto diet and you worry about not getting enough nutrients, the key is in eating a wide variety of healthy, minimally processed low carb superfoods. These foods contain lots of vitamins & minerals, as well as fiber and phytonutrients that our bodies need in order to stay healthy.
5 Top Low Carb Superfoods For Your Diet
1. Green, Leafy Vegetables
Dark leafy greens are low in calories, yet they are high in vitamins, minerals, and several important nutrients. Most of the vegetables that are low in carbohydrates are rich in fiber, which makes them an ideal superfood for your low-carb diet. Mark Sisson, a health and fitness expert who wrote some books about the keto diet, has said:
Vegetables—especially leafy greens, cruciferous and other high-fiber, above-ground veggies (e.g., onions, leeks, chard, celery, etc.)—are a healthy centerpiece for a keto diet. They provide important micronutrients and antioxidants, play a key role in supporting a thriving intestinal microbiome, and stimulate minimal insulin production.
A large salad with abundant and varied produce and satisfying natural fats from clean animal sources or high-fat plants (like avocado, olive, coconut, and their oils) is a healthy ketogenic meal. Vegetables have ample fiber and water content and minimal net carbohydrate count—so even hard-core keto enthusiasts can eat heaping quantities of vegetables (and a bit of fresh fruit, and incidental carbs from nuts, seeds, very dark chocolate, and other nutrient-dense foods).
There are lots of delicious and nutritious vegetables that you can include on your low carb diet. Check out this article for the best low carb vegetables to include in your keto diet. Aside from being low in calories and carbs, these vegetables can also help to reduce your risk of developing various illnesses while improving your overall health and wellbeing.
Eggs are ideal for your ketogenic diet because they not only contain fats, but they are also packed with nutrients! For instance, a hard-boiled egg contains 5 grams of fat and most of the fat comes from the yolk. The yolk has about 55 calories from the combined protein and fats. This combination of proteins and fats has made the eggs both satisfying and filling. Plus, there are so many ways to cook the eggs. You can have them for breakfast or make a salad out of it, such as the Low Carb Asparagus Egg and Bacon Salad.
Almonds are one of the best nuts to eat on a keto diet and that is for a good reason. These nuts are not only low in carbs, but high in nutrients as well. They are a great source of protein and fiber, and these nutrients are important for your low carb diet. In addition, almonds contain healthy, unsaturated fats, similar to the fats found in olive oil.
The best thing about almonds is that there are various ways you can include them in your diet. You can eat them as snacks or use them for cooking. Almonds can also be blended and be made into an almond butter. Raw and roasted almonds are free from sodium, which is ideal for those who want to lower their intake of sodium.
4. Dark Chocolates
Chocolate lovers, rejoice! It is okay to eat chocolate on a low-carb diet, however, you are limited to dark chocolates. Dark chocolates are healthy since they contain less sugar and a good amount of cacao. A higher amount of cacao means a higher amount of flavanols, a type of polyphenol that can help to lower blood pressure, improve vascular function, and improve cognitive function. In fact, Beatrice Golomb, an associate professor in University of California’s Dept. of Medicine, believes that regular chocolate eaters are thinner. According to the article written about the study:
They found that adults who ate chocolate on more days a week were actually thinner – i.e. had a lower body mass index – than those who ate chocolate less often. The size of the effect was modest but the effect was “significant” –larger than could be explained by chance.
Experts recommend eating dark chocolates that contain at least 72% of cocoa. At this percentage, the chocolate is high in fat but low in carb.
Look out for chocolate dark chocolate that is sweetened with stevia instead of sugar.
5. Wild Salmon
Wild salmon is another superfood that’s great for your low carb diet. Stay away from farmed salmon as it contains higher levels of toxic pollutants than wild salmon. Farmed salmon are given a highly processed and often colored high-fat feed in order to produce larger. Wild salmon on the other hand eat a natural diet and is higher in minerals, including potassium, zinc and iron.
This highly nutritious fish contains a good amount of Omega 3 fatty acids, which can help to lower the risk of heart diseases by preventing inflammation. Salmon is also a great source of vitamin D, which helps to improve mood, protect against macular degeneration and aids in bone health. Salmon is also rich in protein and contains almost zero carbohydrates, which is perfect for your low carb diet.