The Ultimate List of Ketogenic Foods

[shadowwalker021]

figured this was worth making a thread about. I just made the list a lot better now. this is probably something you'll want to bookmark (I did this in part for myself - I already have it bookmarked hehe).

http://josepharcita.blogspot.com/201...osis.html#33MM

and in case it's not obvious, the 'upwards' arrow by the side of each category takes you back to the index of the list.

hope it helps...

oh and if anybody sees that I'm missing anything on the list please lemme know ITT and I'll add it asap. thanks.

[MASSter]

Great job....you have put together some good stuff for the keto crowd.

[Gnadenlos]

5-star, sticky, etc.

[alex2363]

nice link

[ananf72]

This is really user friendly! Incredibly helpful. Thanks for doing this!!!

[drandall90]

Can I ask why creamy caesar is only acceptable and ranch is excellent?

The brands I buy are both 14g fat and 2g carbs per serving, with the same saturated fats.

Thanks!

[MASSter]

Can I ask why creamy caesar is only acceptable and ranch is excellent?

The brands I buy are both 14g fat and 2g carbs per serving, with the same saturated fats.

Thanks!

Obviously with stuff like that it is gonna vary widely based on the manufacurer.

[drandall90]

Oh and under the nuts category you could include brazil nuts! Great keto food!

Highest fat and lowest carb nut of all those listed iirc....

[shadowwalker021]

Oh and under the nuts category you could include brazil nuts! Great keto food!

Highest fat and lowest carb nut of all those listed iirc....

awesome. adding them now.

edit: and MASSter hit the nail on the head with your other question, though i might change the color of creamy caesar since it is probably 'excellent' more often than not.

the list is based only on macronutrient and fatty acid percentages.

I was thinking about implementing a star-based system to let people know which foods are extra good and which aren't so great... like macadamia, hemp, and coconut oils, shia and hemp seeds, eggs, etc would all get 3 stars... and then other things would get 2 or 1 star.

but tbh that would be an incredible amount of work. i'd have to research 150 different things and assign subjective values... and i can already imagine the headaches to come if i do something like that (assign subjective values).

[shadowwalker021]

i'm in the process of removing the bullet points and moving the symbols that are on the right side over to the left side.. then i was thinking of adding a star-based rating system (1-4) on the right side.

yay or nay? only problem is the ratings will be extremely subjective.

canola and vegetable oil will both get 1 star as they tend to have a good bit of trans fats. eggs, shia seeds, hemp, coconut, and macadamia oil will get 4 stars. olive oil will get 3 stars.

anybody want to copy and paste the list and give it your own (1-4) rating next to each food? it would be a big help.

[shadowwalker021]

i'm in the process of removing the bullet points and moving the symbols that are on the right side over to the left side.. then i was thinking of adding a star-based rating system (1-4) on the right side.

yay or nay? only problem is the ratings will be extremely subjective.

canola and vegetable oil will both get 1 star as they tend to have a good bit of trans fats. eggs, shia seeds, hemp, coconut, and macadamia oil will get 4 stars. olive oil will get 3 stars.

anybody want to copy and paste the list and give it your own (1-4) rating next to each food? it would be a big help.

okay I just updated it. removed the bullet points and moved the symbols to the left-side. i think it looks a lot neater now.

i also added a few stars for the star-rating system so you can see how it would look:




good? not good?

if you think it's a good idea then help me rate some of them. there are 150+ entries on the list so i appreciate any help

i'm basing the star-rating system on:
taste
cooking quality (example - if an oil has a high flashpoint then it's good)
price
ease
macronutrient ratio (example - eggs have an awesome ratio)

etc

[ananf72]

This is good. Very good. Even more clarity.

[yabbyshmabby]

Nice. Thank you for this.

[zQt]

put the list in a post

[shadowwalker021]

For those that want to help out with the star-rating system here's what to do...

quote this post and rate whatever foods with which you are familiar in the left-side brackets with a number from 1 to 5 (5 being the best and 1 being the worst). If you aren't familiar with something then just leave it blank.

rate based on these criteria:
- how healthy is it? (preservatives, sodium content, trans fat content, etc)
- how cheap is it?
- is it easy to access?
- how good does it taste?
- is it good for cooking? (are the oils stable under heat? etc)
- how versatile is it? (can you use it many different ways?)
- does it possess a good ketogenic macronutrient ratio?
_____________________

Cheeses ↑
[]♣ American Cheese
[]♣ Blue Cheese
[]♣ Cheddar Cheese
[]♣ Cottage Cheese
[]♣ Cream Cheese
[]♣ Feta Cheese
[]♣ Gouda Cheese
[]♣ Mozzarella Cheese
[]♣ Provolone Cheese
[]♣ Ricotta Cheese
[]♣ Swiss Cheese

Dairy ↑
[]♥ Almond Milk (unsweetened)
[]♣ Coconut Cream
[]♣ Coconut Milk (unsweetened)
[]♣ Egg
[]♣ Heavy Cream
[]∗ Ice Cream (unsweetened)
[]♣ Sour Cream
[]♦ Soy Milk (unsweetened)
[]♣ Whipped Cream (unsweetened)

Dressings ↑
[]⊗ Balsamic Vinegar
[]♥ Blue Cheese
[]♥ Creamy Caesar
[]♥ Ranch

Fats & Oils ↑
[]♥ Almond Butter
[]♥ Almond Oil
[]♣ Butter
[]♥ Canola Oil
[]♣ Cocoa Butter
[]♣ Coconut Oil
[]♥ Fish Oil (cod liver)
[]♥ Flax Seed Oil
[]♥ Grape Seed Oil
[]♥ Hemp Seed Oil
[]♣ Lard
[]♥ Macadamia Oil
[]♥ Mayonnaise
[]♥ Olive Oil
[]♣ Peanut Butter
[]♥ Peanut Oil
[]♥ Safflower Oil
[]♥ Sesame Oil
[]♥ Soybean Oil
[]♣ Sunflower Oil
[]♥ Sunflower Butter
[]♣ Vegetable Oil

Fish ↑
[]♦ Anchovies
[]♦ Flounder
[]♦ Halibut
[]♥ Herring
[]♥ Salmon
[]♥ Sardines
[]♦ Sole
[]♦ Tilapia
[]♦ Trout
[]♦ Tuna
[]♦ Tuna (canned)

Flours/Meals/Powders ↑
[]◌ Acorn Flour
[]♥ Almond Flour
[]♥ Almond Meal
[]∗ Cocoa Powder (unsweetened)
[]♥ Flax Seed Meal
[]♦ Protein Powder
[]♦ Psyllium Husk
[]◌ Sesame Seed Flour
[]♦ Splenda

Fowl ↑
[]♦ Chicken Breast
[]♣ Chicken Legs
[]♣ Chicken Wings
[]♣ Duck
[]♣ Goose
[]♣ Quail
[]♦ Turkey, breast
[]♣ Turkey, ground
[]♣ Turkey, bacon

Fruits, low sugar/glycemic ↑
[]♥ Avocado
[]⊗ Blackberry
[]⊗ Cranberry
[]♦ Lemon
[]♦ Lime
[]◌ Olive, black
[]⊗ Raspberry
[]⊗ Rhubarb

Fruits, moderate sugar/glycemic ↑
[]⊗ Apple
[]⊗ Strawberry
[]⊗ Watermelon

Meats ↑
[]♦ Beef, Corned
[]♣ Beef, Ground, 70% lean
[]♣ Beef, Ground, 80% lean
[]♣ Beef, Ground, 90% lean
[]♣ Beef, Hot Dog/Frankfurter
[]♣ Beef, Ribs
[]♣ Beef, Roast
[]♣ Beef, Pastrami
[]♣ Beef, Sausage
[]♣ Beef, Steak, Filet Mignon
[]♣ Beef, Steak, Ribeye
[]♣ Beef, Steak, Round
[]♣ Beef, Steak, Sirloin
[]♣ Beef, Steak, Striploin
[]♣ Beef, Tongue
[]♣ Balogna (pork/beef/chicken)
[]♣ Lamb, Chops
[]♣ Pepperoni (pork/beef)
[]♣ Pork, Bacon
[]♣ Pork, Chops
[]♣ Pork, Ham
[]♣ Pork, Liverwurst
[]♣ Pork, Loin
[]♣ Pork, Prosciutto
[]♣ Pork, Sausage
[]♦ Veal
[]♦ Venison, Steak

Nuts/Legumes ↑
[]◌ Almonds
[]♥ Brazilnuts
[]♣ Cashews
[]∗ Coconut
[]♥ Hazelnuts
[]♣ Macadamias
[]◌ Peanuts
[]♥ Pecans
[]◌ Pistachios
[]♥ Walnuts

Seeds ↑
[]♥ Chia Seeds
[]♥ Flax Seeds
[]♥ Hemp Seeds
[]♥ Pumpkin Seeds
[]♥ Safflower Seeds
[]♥ Sesame Seeds
[]♥ Sunflower Seeds

Shell Fish ↑
[]♦ Clams
[]♦ Crabmeat
[]♦ Lobster
[]♦ Mussels
[]♦ Oysters
[]♦ Shrimp
[]♦ Squid

Vegetables, low sugar/glycemic ↑
[]♦ Arugula
[]♦ Asparagus
[]♦ Bok Choy
[]♦ Broccoli
[]♦ Broccoli Rabe
[]♦ Cabbage
[]♦ Cauliflower
[]♦ Celery
[]♦ Chard
[]♦ Chicory Greens
[]♦ Cucumber
[]♦ Eggplant
[]♦ Endive
[]♦ Fennel
[]♦ Garlic
[]♦ Green Bean
[]♦ Jalapeno
[]♦ Lettuce, Green Leaf
[]♦ Lettuce, Romaine
[]♦ Parsley
[]♦ Radish
[]♦ Spinach
[]♦ Soy Bean
[]♦ Zucchini

Vegetables, moderate sugar/glycemic ↑
[]♦ Artichoke
[]♦ Brussel Sprouts
[]⊗ Carrots
[]⊗ Celeriac
[]♦ Kale
[]♦ Kohlrabi
[]♦ Mushrooms
[]♦ Okra
[]⊗ Onion
[]♦ Pepper, sweet, green
[]⊗ Pepper, sweet, red
[]♦ Pepper, hot, red
[]♦ Pepper, sweet, yellow
[]♦ Pumpkin
[]♦ Snow Pea
[]♦ Spaghetti Squash
[]⊗ Tomato
[]⊗ Turnips

[kwebbers]

For those that want to help out with the star-rating system here's what to do...

quote this post and rate whatever foods with which you are familiar in the left-side brackets with a number from 1 to 5 (5 being the best and 1 being the worst). If you aren't familiar with something then just leave it blank.

rate based on these criteria:
- how healthy is it? (preservatives, sodium content, trans fat content, etc)
- how cheap is it?
- is it easy to access?
- how good does it taste?
- is it good for cooking? (are the oils stable under heat? etc)
- how versatile is it? (can you use it many different ways?)
- does it possess a good ketogenic macronutrient ratio?
_____________________

I'd like to help you out when I have more time, but just as maybe another suggestion - would you consider sodium content as well? I've noticed that with all this cheese and bacon and such, my sodium intake seems rather high... sometimes over 3g :/ Mostly coming from my bacon and cheeses, but maybe its just the brand I'm using?

[shadowwalker021]

I'd like to help you out when I have more time, but just as maybe another suggestion - would you consider sodium content as well? I've noticed that with all this cheese and bacon and such, my sodium intake seems rather high... sometimes over 3g :/ Mostly coming from my bacon and cheeses, but maybe its just the brand I'm using?

I did include sodium content

[kwebbers]

I did include sodium content

oh, haha MY B! thanks

[DeathSperado]

This needs a sticky

[Lupa]

Thank you so much for the list!

My trainer put me on the Keto diet without to many details and I am getting so board!

The list will allow me to rejigg a few things :-)

[TonyBear]

Wow, what a cool link. I am reading the google e-book of an introduction to Ketogenic diets by Lyle Mcdonald

.

figured this was worth making a thread about. I just made the list a lot better now. this is probably something you'll want to bookmark (I did this in part for myself - I already have it bookmarked hehe).

http://josepharcita.blogspot.com/201...osis.html#33MM

and in case it's not obvious, the 'upwards' arrow by the side of each category takes you back to the index of the list.

hope it helps...

oh and if anybody sees that I'm missing anything on the list please lemme know ITT and I'll add it asap. thanks.

[blue_aviators]

why does it say that polyunsaturated fats are good?

[Hormel]

So today in my Dining Facility they had "Cornish Hen", looked like chicken and was the best choice available so I got it, decided to come home and look up the numbers on it

http://www.myfitnesspal.com/food/cal...d-roasted-5308

Tastes almost just like chicken, but is a lil low in fat, but it does have some poly and mono fat which gives it a plus. Anyways, just thought I'd share, good meat imo! Not sure if they sell it anywhere other then Korea, but worth a shot if you wanna try something new

[shadowwalker021]

why does it say that polyunsaturated fats are good?

why aren't PUFAs good?

So today in my Dining Facility they had "Cornish Hen", looked like chicken and was the best choice available so I got it, decided to come home and look up the numbers on it

http://www.myfitnesspal.com/food/cal...d-roasted-5308

Tastes almost just like chicken, but is a lil low in fat, but it does have some poly and mono fat which gives it a plus. Anyways, just thought I'd share, good meat imo! Not sure if they sell it anywhere other then Korea, but worth a shot if you wanna try something new

nice. thanks for the link

[bigbody300]

This is a awesome list! Your a savior.. thanks

[hfce354]

I'd rep you but apparently you are quite the helpful person because I need to spread around first...

[jkygogo]

Just curious, is there any type of bread you can use on ketosis? Like Whole grain? or anything close to this?

Thanks

[yasminpatel1982]

Hi this was an excellent read and i will be using this alot.. Just wanted to ask how come coconut oil is in blue and not green?

[Wintondevil]

Hi this was an excellent read and i will be using this alot.. Just wanted to ask how come coconut oil is in blue and not green?

Coconut is blue because it is a saturated fat. Hope that explains what you were asking

Coconut oil tends to make me ill. I can eat up to 100grams of lard and no effect but when I eat 10grams of coconut oil or cream I feel awful.

Can anyone let me know why this is?

Maybe I'll make own post.