What are the best foods for ketogenic diets? Which food is NG if you eat it?
“Ketogenic” was originally devised to treat cancer patients and epilepsy patients, so it requires careful attention to ingredients and nutritional balance.
However, it is not that different from a normal diet or sugar restriction, and it is a meal that anyone can easily make as long as they know the ingredients to eat and the ingredients that should not be eaten.
I want to try ketogenic, but it seems difficult to choose foods…
What should I eat with low sugar and high fat?
Here, we will explain how to choose ingredients for ketogenic diets, which we would like those who have the above questions to know.
- What is Ketogenic
- What is the difference between ketogenic and carbohydrate restriction?
- What are the OK/NG foods for ketogenic diets?
I will explain in such a flow, so if you read this article, you will have a correct understanding of ketogenic, and you will be able to easily incorporate ketogenic into your daily diet.
Let’s aim for a ketogenic and healthy body now that we have more time at home and health is being reviewed!
Ketogenic means “low sugar, high protein, high fat”
Ketogenic refers to switching the energy circuit in the body from the carbohydrate circuit to the lipid circuit by making the diet low-sugar, high-protein, and high-fat.
Generally speaking, it is desirable to have a balance of P (Protein), F (Fat), and C (Carbohydrate) of 3:6:1. The energy circuit in the body switches to the lipid circuit (ketone body circuit).
The ketogenic diet, also known as the ketogenic diet, was originally created to treat epilepsy.
Currently, it is attracting attention not only as a treatment for epilepsy but also as a diet method as a “ketogenic diet”.
Why “high fat” is good for ketogenic diets
Even if it is said that it is good for health and diet, there is an image that “high fat = high calorie = easy to gain weight”, and there may be some people who are resistant to a “high-fat diet”.
However, it has recently been found that eating a high-fat diet does not necessarily lead to a diet that is easy to gain weight.
In more detail, ketogenic diets allow you to switch your body’s energy source from carbohydrates to lipids by restricting carbohydrates.
If you explain in order the mechanism by which the energy circuit in the body switches from carbohydrates to lipids,
- limit sugar
- Glucose (sugar) is produced from amino acids because glucose in the body is insufficient
- even less sugar
- Decompose neutral fat from fat cells in the body
- Ketone bodies are produced in the liver
- Uses ketone bodies instead of sugar as an energy source
“Ketone bodies” are nutrients that are also called “second energy” that support the activities of the human body in the same way as glucose.
Therefore, even if you switch to a high-fat diet while restricting carbohydrates, you won’t easily gain weight because the fat will be used as energy.
In addition, ingesting high-quality lipids such as “MCT oil”, “linseed oil” and “omega-3 fatty acids” has a positive effect on a healthy diet.
In particular, the “medium-chain fatty acids” contained in MCT oil promote the production of ketone bodies, which are indispensable for ketogenic diets, so it is an oil that you should actively consume.
If you want to know more about the details of MCT oil and its diet effect, please read ” Drinkable beauty essence! What are the 4 effects of MCT oil?” When will it take effect? Please take a look.
Ketone bodies are an alternative energy source to sugar
In recent years, ketone bodies, which are indispensable for ketogenic diets, have been attracting attention as an alternative energy source to glucose, which is a general energy source.
Since ketone bodies use fat as energy in the body, it can improve excessive intake of glucose (sugar), which is likely to cause lifestyle-related diseases.
In addition, this healthy energy source is also recognized for its effects on “Alzheimer’s dementia”, “epileptic patients”, and “diabetes prevention”.
For this reason, it has been noted and used in the medical field for over 40 years.
Recently, diets using “MCT oil (medium-chain fatty acids)” that quickly produce ketone bodies in the body have attracted attention, and there are more opportunities to come into contact with ketone bodies not only in the medical field but also in daily life.
Unlike glucose, ketone bodies burn fat as energy, so the biggest feature is that you can lose weight efficiently and healthily. Efficient utilization of ketone bodies is the key to a healthy life.
The difference between ketogenic and carbohydrate restriction
Ketogenic and carbohydrate restriction is the same in terms of “limiting carbohydrates”.
However, the ketogenic diet, which was originally used as a medical diet, has a narrower tolerance for carbohydrate intake compared to general carbohydrate restriction.
In general carbohydrate restriction, a wide range of guidelines for carbohydrate intake is provided.
It is divided into three stages, such as “110 to 140g” for a loose carbohydrate restriction diet, “70 to 100g” for a normal diet, and “30 to 60g” for a stricter carbohydrate restriction diet. Genic is determined to keep the amount of sugar at “40-60g”.
Therefore, a ketogenic diet can also be referred to as “strict carbohydrate restriction”.
How to choose foods for ketogenic diets
Basic rule: be aware of low-sugar, high-fat
In a ketogenic diet, instead of restricting carbohydrates, it is essential to incorporate high-fat foods.
Keeping this in mind, let’s check the ingredients.
Meat is a food that you can take in high-quality protein and fat, so it is a food that you want to actively eat on a ketogenic diet.
However, in order not to add extra sugar to the seasoning used for seasoning, try to eat it with simple seasonings such as salt and pepper as much as possible.
One egg provides 6g of protein and is rich in other nutrients.
However, some processed products using eggs contain a lot of sugar, so you need to be careful. (Commercially available dashi maki egg, etc.)
Like meat, fish is also an ingredient that I would like you to eat.
Bluefish (sardines, mackerel, saury, etc.) are especially good. Bluefish are rich in DHA and EPA (omega-3 fatty acids), which are said to be essential fatty acids, so you can expect the effect of reducing cholesterol and neutral fat in the blood.
However, if you make it “teriyaki”, you may end up with too much sugar, so be careful with the seasoning just like you would with meat.
Vegetables containing dietary fiber and vitamins are important for maintaining a healthy ketogenic diet and realizing its effects, so it is better to eat vegetables such as leafy greens, broccoli, cauliflower, tomatoes, and avocados as much as meat. It has been with.
However, vegetables containing a lot of sugar are not allowed, so I will explain with ingredients that you want to avoid.
Beans are rich in protein, but there are many foods that contain a lot of carbohydrates, but soybeans are relatively low in carbohydrates and contain ingredients that have anticancer effects, so they are recommended ingredients for ketogenic diets.
Among processed soybean foods, especially low-sugar tofu, fried tofu, ganmodoki, bean curd refuse, and natto are recommended.
Mushrooms contain a lot of dietary fiber and have the effect of slowing the rise in blood sugar after meals, so they are recommended ingredients for ketogenic diets.
Mushroom chitosan, which is contained in mushrooms, has the effect of preventing fat from accumulating and making the blood smooth.
Seaweed, like mushrooms, contains a lot of dietary fiber, so it is a food that you want to actively eat.
Dried wakame seaweed, hijiki seaweed, and kombu seaweed are especially rich in calcium, so if you are on a ketogenic diet that avoids milk, be sure to take them.
Foods to avoid on a ketogenic diet
Let’s also check out the foods you want to be careful not to eat on a ketogenic diet.
If you understand not only OK ingredients but also NG ingredients, it will be much easier to come up with ketogenic recipes.
Basic rule: food with high sugar content is NG
Foods high in carbohydrates are not acceptable for ketogenic diets.
Even if the sugar is low in the beginning, there are some foods that contain a lot of sugar when they become processed foods, and you may ingest them unintentionally, so be careful.
Staple food (rice, bread, noodles, etc.)
Needless to say, these staple foods contain a lot of carbohydrates (=sugars), so they are not suitable for ketogenic diets.
For those who feel unsatisfied without a staple food, there is shirataki cut into small pieces that look like rice, and some people substitute cauliflower rice, so please refer to it.
Also, if you can’t stand bread, there is low-sugar bread made from soybeans on sale, so please try them.
Root vegetables (carrots, burdock, sweet potatoes, etc.)
Root vegetables are high in sugar and should be avoided. Avoid potatoes and carrots, which are particularly high in sugar.
However, lotus root and burdock are OK in small amounts, so you can supplement dietary fiber by taking in too much.
Ginger, radish, and turnip are root vegetables, but they are low in carbohydrates, so they are OK.
Dairy products (milk)
Milk and dairy products, including low-fat ones, and high-sugar foods are not good for ketogenic diets.
However, dairy products with low sugar content (soy milk, Greek yogurt, fresh cream, cheeses) can be ketogenic!
Soft drinks (sports drinks, carbonated juices, etc.)
As it has long been said that soft drinks contain more sugar than you can imagine, they are foods that you want to avoid even on a ketogenic diet.
There are soft drinks that are sugar-free but low-calorie and sweet.
I have explained what ketogenic is, what effects it has, and what foods are OK and NG for ketogenic diets.
A ketogenic diet requires a high-fat diet while restricting carbohydrate intake.
At that time, by incorporating MCT oil, you will be able to incorporate medium-chain fatty acids more efficiently and support the success of ketogenic diets.
Please try by all means try!