Today every single person is concerned about his/her health, which makes them follow a diversity of absurd ways to maintain their health. Nowadays Keto diet is one of the trending topics. Here we look at the Indian Keto Foods for people who really want to include Indian food in their diet and are not so fond of western food items.
The buzz for Indian Keto Diet is rising high with each passing day. It can be a little daunting to make Keto Diet compatible with carbohydrate-loaded Indian Cuisine. But we are here to help you get through it like a pro. These Indian Keto Foods will add up smoothly to your plate!
Keto-Friendly Vegetables
Vegetables are a staple part of our diet, as we complement them with almost every dish. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Consumption of a good amount of Low Carb Vegetables nearly 300 – 400 g in a day helps with immunity, bone strength, digestion, and facial glow as well. So, before starting with low carb vegetables, it’s very important to know what comes under the term low carb.
So, here goes a list of all the low carb vegetables that can be a part of your Indian Keto Foods:
1. Cauliflower
Cauliflowers are cruciferous vegetables that are naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
2. Cabbage
Another cruciferous vegetable. A chemical in cabbage can protect against the negative effects of radiation. The sulforaphane found in cabbage may help protect against cancer. Half a cup of cooked cabbage contains 81.5 micrograms of vitamin K.
3. Broccoli
It is a great source of vitamins K and C, a good source of folate (folic acid), and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
4. Cucumber
It has zero fat, low-calories, making it an excellent snack for people looking to lose weight. So toss some cucumbers in salads or eat them as it is and add a dash of lemon juice, salt, and black pepper to stimulate weight loss.
5. Spinach
It is rich in vitamins A, C and K, magnesium, iron, and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress, and reduce blood pressure levels among other health functions. Whether you like it or not, spinach is surely one veggie that you must include in your daily diet.
6. Mushroom
All types of edible mushrooms contain varying degrees of protein and fiber. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
7. Bell Peppers
They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Along with being full of nutrients, Bell Peppers delivers a satisfying and low-calorie crunch with every bite.
8. Green Beans
Not only are green beans a nice, crunchy, low-calorie food but also they provide many key nutrients. Young, tender green beans are a good source of vitamin C, dietary fiber, folate, vitamin K, and silicon (needed for healthy bones, skin, and hair).
9. Tomato
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.
10. Eggplant
It has a unique taste and texture making it an ideal ingredient in a variety of dishes. Eggplant is low in calories and sodium and is a great source of dietary fiber, potassium, and B vitamins.
11. Radish
High on Nutrients: Red radishes are packed with Vitamins E, A, C, B6, and K. Plus it’s high on antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron, and manganese. And each of these is known to keep our body in good working condition.
Non-Vegetarian Foods
1. Seafood
Although rich in B vitamins, selenium and potassium, salmon and other fish are almost carb-free. This makes them extremely compatible for being indian keto foods.
The carb content varies across the various types of shellfish, however. You can always choose the low-carb variants to include in your keto diet. Two servings of seafood a week would be of great help to any individual on a keto diet.
2. Meat
Meat and poultry are considered staple food of the keto diet since they contain no carbs and are rich in B vitamins and several minerals. They are also a great source of high quality protein, helping preserve muscle mass in the absence of carbs.
It is ideal to choose grass-fed animals for meat since they consume more omega-3 fatty acids and antioxidants than grain-fed animals.
3. Chicken
The reason chicken is always included in keto diet is because it is basically a lean meat, which means it doesn’t have much fat. So, eating chicken regularly can actually help you lose weight in a healthy way. Apart from protein, chicken is also chock full of calcium and phosphorous.
Healthy Fats
1. Olive Oil
Rich in healthy Monounsaturated Fats, Olive oil contains large amounts of antioxidants, has strong anti-inflammatory properties. It may help to prevent strokes, is protective against heart disease, and is good for weight loss.
2. Coconut Oil
The fatty acids in coconut oil can encourage the body to burn fat, and they provide quick energy to the body and brain. They also raise HDL (good) cholesterol in the blood, which may help to reduce heart disease risk.
3. MCT Oil
Taking MCT oil could have many benefits and very few risks. For starters, it contains fatty acids that can promote weight loss by reducing body fat, increasing fullness, and potentially improving your gut environment.
Read More About Healthy Fats Here
Nuts
1. Almonds
Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.
2. Walnuts
Rich in antioxidants, Walnuts are a super plant source of Omega-3s. It can decrease inflammation, promotes a healthy gut, reduces the risk of some cancers, supports weight control, and helps manage Type 2 Diabetes.
3. Cashews
Rich in protein and other nutrients, Cashews can boost your immune system and can offer some useful health benefits. Cashews are an excellent source of antioxidants that can help boost bone strength and heart health too.
4. Pistachios
Regularly eating nuts helps to reduce the risk of weight gain. Pistachios may be especially beneficial for those who wish to lose weight or maintain their weight thanks to their caloric values and fiber and protein content.
Seeds
1. Chia
High fiber and protein content in chia seeds can help you lose weight. Many health experts believe that chia seeds can aid weight loss. Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food.
2. Hemp
It is fiber-rich and a natural appetite suppressant, therefore it can help you feel full for longer and reduce hunger cravings. Simply adding four tablespoons of hemp seeds to your breakfast will help curb the excess hunger all day long.
3. Flax
Flaxseeds are rich in proteins. So, when you consume a teaspoon of flaxseeds, along with dietary fiber, the protein content suppresses your appetite. This prevents you from overeating, thereby helping you in losing weight.
4. Pumpkin seeds
It helps improve insulin regulation in diabetics and decreases oxidative stress. These seeds are a rich source of digestible protein that helps stabilize blood sugar levels. This is one of the best snacks to lose weight.
Nut Butters
1. Almond Butter
Not only is it indulgent in taste, but it comes packed with protein, fiber, and good fats, as well as vitamin E, magnesium, and potassium. However, its health benefits may extend further than previously thought.
2. Peanut Butter
It is a good source of protein that can promote the feeling of fullness and result in fat loss. It may also reduce your appetite and help you consume limited calories. This will help you lose weight. You may also experience better metabolism with the consumption of peanut butter.
3. Hazelnut Butter
Full-fat Dairy Products
1. Yogurt
Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems.
2. Cheese
It is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.
Proteins
1. Cottage Cheese
Rich in protein, Cottage Cheese strengthens bones and teeth, maintains blood sugar levels, good for heart health, improves digestion, and boosts weight loss.
2. Eggs
A single large egg contains less than one gram of carbohydrates, and less than 6 grams of protein. This makes them an ideal food for the ketogenic diet. Eggs are also known to make an individual feel full, while keeping their blood sugar levels stable. This leads to lower calorie intake for almost 24 hours.
Low-carb Fruits
1. Lemons
They contain a high amount of vitamin C, soluble fiber, and plant compounds that give them several health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.
2. Raspberries
They are low in calories but high in fiber, vitamins, minerals, and antioxidants. They may protect against diabetes, cancer, obesity, arthritis, and other conditions and may even provide anti-aging effects.
3. Blackberries
There’s an argument to be made for calling blackberries a superfood. They’re high in beneficial vitamins and minerals, fiber, and antioxidants. They’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet.
4. Strawberries
They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Whether you have arrived here as a beginner who wants to try out the keto diet or have experienced doing it before, it is very easy to make mistakes that could cause your results to stall out or keep you from getting the best results for fat loss and general health. Focus on eating these Indian Keto Foods and become a pro yourself!
As with all the above mentioned indian keto foods, a change in diet will probably not instantly produce a drastic change in your life. It takes time and dedication to see the real results. However, even within the first few days, the keto diet will begin to work its magic.
The key to the best results on this Indian Keto plan is to ensure that you follow all the requisites and consume the right and the best quality of indian keto foods. Remember to follow your Paleo principles and ensure sure that the vegetables and proteins you purchase are well-sourced, ethically raised, and have not been grown using chemicals.
Give your body and mind some time to adapt to this new aspect of your diet and lifestyle, and you will quickly start seeing the amazing health benefits of the Keto diet.
So what’s stopping you from starting your own transformation journey? Get yourself started today and Stay tuned for more content on transformation stories, health management, and recipes! Also, don’t forget to follow us on Instagram and Youtube for the daily dose of Healthcare & Lifestyle!
