What are the best ways to incorporate functional foods into a low-carbohydrate or ketogenic diet?
This article will explore the idea of integrating functional food into a ketogenic or low-carb diet. In my role as a nutritionist and dietician, I am often asked how one can maintain a healthy diet without compromising a specific dietary plan. Functional foods are foods that meet your diet restrictions and provide you with additional health benefits. Let's discuss the importance of functional foods, explain how to start, provide examples and give some tips on how you can successfully incorporate them into your low-carb diet or ketogenic lifestyle.
It is important to integrate functional foods into your low-carbohydrate or ketogenic diet
Functional foods offer benefits to health beyond the basic nutritional requirements. These include fruits, vegetables and grains as well as nuts and seeds. They can help reduce chronic disease risk and improve overall health.
It is important to incorporate functional foods in a ketogenic or low-carb diet, as these diets often eliminate food groups that are essential and can lead to nutritional deficiencies. In a 2017 British Journal of Nutrition study , functional foods were credited with maintaining nutritional balance when on restrictive diets. They can not only provide vital nutrients but also improve gut health and mental wellbeing.
Important Points for Getting Started
It's important to know the type of diet you follow before you begin incorporating functional foods. A ketogenic diet, for example, limits carbohydrate intake significantly and emphasizes high-fat food. A low-carbohydrate diet, on the other hand reduces carbohydrates without increasing your fat intake. You can select functional foods once you understand your diet and any restrictions.
While functional foods can be beneficial, it's important to remember that they shouldn't replace conventional medical treatments. Journal of Functional Foods published a study that highlights the role of functional foods as supportive, yet they shouldn't be viewed as the cure-all.
Example of Integrating Foods Into a Ketogenic or Low-Carb Diet
- Avocados are rich in fiber and healthy fats, which makes them ideal for the ketogenic diet. These are also a great source of essential nutrients.
- The Chia Seeds are a great source of fiber, Omega-3 fatty acid, and other micronutrients.
- The eggs: Eggs are a great choice because they contain a lot of protein, but also low carbs. Also, they contain antioxidants such as lutein or zeaxanthin.
- Fatty fish: Sardines, salmon, and mackerel are loaded with Omega-3 fatty acid and quality protein.
- Garlic is a great addition to any diet, especially if you are on a low carb or ketogenic one.
- Nuts and seeds: Chia, flaxseeds and almonds are rich in healthy fats.
- Dark Chocolate is a tasty functional food, packed with antioxidants. It fits well into low-carb and ketogenic diets.
- Spices can be easily added to food and have powerful health benefits.
- Green Tea is rich in antioxidants, and it has many health benefits.
- Olives and olive oil: Both are high in monounsaturated fatty acids and vitamin E, both of which promote heart health.
More Tips and Suggestions
It's important to consider food quality when choosing functional foods. When possible, choose organic and non-GMO foods. Start small and gradually introduce these foods into your diet. Start with one or two functional foods, and then add more once your body has adjusted. Remember to always drink water. Water is essential for good health. This applies especially to those who follow a ketogenic or low-carb diet.