What Are The Top 12 Therapeutic Foods On A Ketogenic Diet?

Green teaIntroduction

People want to be on a Ketogenic Diet for many different reasons. Originally, a Ketogenic Diet is a therapeutic plan that supports healthy mitochondria through the use of foods which improve energy production. 

In 1924, a Ketogenic Diet was discovered by Dr. Russell Wilder at Mayo Clinic. He incorporated a Ketogenic Diet to Epilepsy patients who hadn’t responded well with prescribed medications. Those patients who were on a proper Keotgenic Diet got great results without side effects. Research has shown that a Ketogenic Diet can be helpful in providing healthy mitochondria. When the mitochondria work well, it helps to reduce pain, fatigue, cognitive problems while supporting muscle mass and reducing excess fat. There are many health benefits, yet it is important to consider the right type of Ketogenic foods, portions, meal timing, the right way of cooking to ensure that you get maximum benefits from a Ketogenic Diet. Today, I am going to share with you “ Top 12 therapeutic foods for a Ketogenic Diet.” So you get the maximum health benefits and further more, it leads to a healthy lifestyle for your well-being. 

Top 12 Ketogenic Foods 

1. Organic Green tea:

Green tea is an excellent source antioxidants (EGCG) that decrease oxidative stress and damage to the mitochondria in the brain. Besides supporting to prevent heart disease and cancer, research has shown that green tea helps to protect from developing Alzheimer, Parkinson’s disease, and other brain disorders. Especially polyphenols in green tea help your body regulate insulin sensitivity and your brain maintains a steady supply of glucose. 

Start with 3 bags ( 800mg-1000mg/ bag) in a daily basis to get optimal results. 

2. First Pressed Extra Virgin Olive Oil:  

Olive oil is one of main ingredients for Mediterranean Diet. It contains polyphenols that help to reduce inflammations in your body and your brain. 

It is important to select the right olive oil to get full health benefits. 

Choose the olive oil that is in a dark bottle and unfiltered/cloudy cold pressed extra virgin. Do not use olive oil in high heat. Use it for cold dishes and/or low heat cooking.

3. Organic Virgin Coconut oil:    

Coconut oil is a Saturated fat yet it is well known to increase high-density lipoprotein (HDL) cholesterol and decrease low-density lipoprotein (LDL) cholesterol. It contains Beta-Hydroxybutrate that is important source of a brain fuel. 

Coconut oil is one of my favourite oils to cook all type of dishes because it is stable on high heat and it doesn’t oxidize. It is  a great substitute butter for baking and frying as well as excellent to add in your coffee and smoothies. 

 4. Almonds:  

Personally I have sensitivities to metabolize almonds but if you don’t have  allergy/sensitivity to almonds, it is an excellent source to get essential nutrient such as calcium, magnesium, potassium, vitamin E, and glutathione. Research has shown that it reduces heart disease and prevent brain disease because it contains chemicals that are the building blocks of neurotransmitters which are important for memory and focus. 

Recommended to have a handful almonds as a healthy snack between your meals or add in your salad dishes. Also organic almond flour is excellent substitute for baking low in carbohydrates ( gluten free)  bread and/or cookies. 

5. Avocado:  

Avocado contains higher amount of potassium than other fruits. It contains high in antioxidant such as vitamin E and glutathione. It helps to increase your body to absorb and protect other phytonutrients in vegetables and fruits that provide antioxidants. Add avocado in any dishes such as salads, smoothies, soup, and baking bread and cookies. Further more, adding avocado in red meats ( like beef burger) will reduce inflammatory compound Interleukin-6 (IL-6) compare to eating a beef burger without avocado. 

6. Wild Salmon:  

Wild salmon contains high amount of DHA (omega 3) that is the best source for health brain functions. It is a great source of antioxidants each as CoQ10 and carotenoid that participates in the production of cellular energy. 

Recommended to avoid farm - raised salmon at all cost because the farm-raise salmon are usually grown in pens and fed with artificial colouring to create the organic colour, as well as fishmeal containing chemicals associated with cancer and reproductive problems. Farm -raised salmon contains PCBs, mercury, and other contaminants that may lead to chronic illness and inflammation. 

7. Grass Fed Beef:

Grass Fed Beef compared to conventionally raised animals, is a higher quality source of omega 3 because cows graze grass and other wild plants. The ratio of omega 6 fats to omega 3 fats in grass fed beef is lower than the ratio found in Corn-fed animals. The higher ratio of Omega 6 fatty acid is proven to increase inflammation in the body. 

8. Seaweed:   

Seaweed is the best source of iodine. It helps the function of mitochondria and nourishes the nervous system. Also it boosts the immune system and contains high amount of antioxidants including; vitamins and minerals such as selenium, calcium, iron,  and very high in magnesium ( more than x10 than other food sources)  

Recommended to add in soup and cold/warm salad. Also crispy dried seaweed (nori) is great snack to add in your food plan.  

9. Broccoli: 

Broccoli is belonging in cruciferous vegetables that contain sulforaphane, which helps protect your brain from excessive inflammation by helping ram up the production of glutathione. Broccolis helps to detox your body and boosts immune system as well as it slows down cognitive decline. it contains very high in antioxidant and protein. Therefore if you can digest broccoli well without feeling bloated, I encourage to add it in your daily food plan. 

10. Pomegranate Seeds: 

Pomegranate seeds are very high in antioxidants, fiber, potassium, and vitamin C as well as it helps to reduce inflammation in the body. Also it is a great source of polyphenols that are very important for the brain and heart health. 

Add pomegranate seeds in your salad or yogurt. Also juicing the pomegranate to make home made salad dressings, dips, or sauces.  

11. Blueberries:   

Blueberries are an excellent source of fiber and antioxidants that have been shown to improve memory and cognition. It helps to improve blood flow in the brain at the same time, it protects from free radical damage. 

Both frozen and fresh blueberries are great to add in smoothies and cold salad dishes. 

12. Organic Spinach: 

Spinach contains high amounts of carotenoids and flavonoids that provide anti-inflammatory and anti-cancer protection. 

Also it helps to improve memory and cognition. 

Recommended to eat ORGANIC spinach. Unlikely, lightly steamed or stir fry spinach provides more antioxidant than raw spinach.

My fitness journey started 17 years ago, and I’m happy to have YOU join me in the journey to better health and a happier life.