Going keto this summer? If you’re making the high-fat switch, here are the must-have pantry staples you should add to your keto shopping list.
The ketogenic diet may be trending, but its roots go way back to the 1920s, when doctors discovered its profound benefits. If you’ve jumped on board the keto bandwagon, you’re definitely not alone. Keto devotees swear by the diet’s benefits for maintaining a healthy weight, improving focus and concentration, and promoting health. Eliminating the majority of your carbohydrates and sticking with a fat-based diet can be difficult, though, so we’ve prepared a shopping list of all the must-have keto staples you should definitely have in your pantry. Here’s what to look for:
Coconut Oil: Coconut oil has skyrocketed in popularity as of late, with experts promoting its benefits for brain health. A plant-based source of saturated fat, coconut oil also contains medium-chain triglycerides (MCTs), which some studies have suggested can aid in fat-burning and energy-boosting. Keto dieters often use coconut oil for cooking, and also add it to coffee and tea for an energy boost.
Collagen Creamer: Vital Proteins’ Collagen Creamers are made with coconut milk, so they’re another great source of MCTs. They’re also a fully natural alternative to conventional coffee creamers, which are generally laden with sugar and processed ingredients. Perhaps even more beneficial, though, our Collagen Creamers are made with collagen peptides from grass-fed, pasture-raised bovine, making them an excellent source of health-promoting collagen protein.
Ghee: Ghee is clarified butter, so while it’s technically a dairy, it is free of the proteins that often pose problems to people who are sensitive to dairy. While everyone is different, many otherwise dairy-free keto dieters say they have no problem consuming ghee. It’s a great alternative to butter for cooking.
Duck Fat: Another source of dairy-free fat, duck fat is a great way to get nutrients you otherwise wouldn’t have in your diet. Diversity is the key to a nutrient-dense diet, after all, and how often do you actually eat duck?
Grass-Fed Butter: If you do tolerate dairy, a good grass-fed butter will play a starring role in your keto diet. Be sure to stick with grass-fed products though, as they are higher in nutrients and omega-3s than conventionally produced butter.
Extra Virgin Olive Oil: Extra-virgin olive oil is a health staple for any diet, but it’s especially helpful for keto. It’s rich in monounsaturated fats, and perfect for drizzling over salads and veggies.
Avocados: Although avocados are a fruit and therefore do contain small amounts of carbohydrate, most keto lovers agree that they’re an important part of the keto diet. The keto diet does allow for small amounts of carbs, after all, so getting them from a plant-based source like avocado is beneficial. Avocados are also packed with tons of nutrients and monounsaturated fats.
Almonds: Almonds are arguably one of the best nuts out there, and are especially great for keto because of their low carbohydrate content (yes, nuts do contain trace amounts of carbohydrate!). Their relatively high fat content is a huge bonus, and they’re great for satisfying any cravings you may have for salty snacks.
Almond Butter: Taking the almond idea even further, almond butter is another keto pantry staple. Add some unsweetened cacao nibs to a spoonful of almond butter for a delicious keto-friendly dessert.
Lemons: Finally, make sure you drink your lemon water! Adding a little salt to your lemon water will make it even more beneficial. Why? Because many keto dieters get headaches negative side effects when they first go keto because their electrolytes are low. Boost your electrolyte intake with lemon and salt to ward off headaches and stay hydrated.