Sunday, January 20, 2019

Top 5 Keto Superfoods

Keto Dieters Often Ask: What can I eat on Keto?

My Top 5 Keto Superfoods

When sitting down and writing your first keto food grocery list, you have to consider these top 5 keto superfoods.
Beef Liver: It has abundant protein and is a nutrient dense powerhouse with bioavailable B-complex vitamins, minerals, protein, and fat. If you can find it, look for organic, grass fed/pasture raised beef liver.  Liver also contains folic acid, iron, chromium, copper, zinc and Co-enzyme Q10. It is particularly beneficial for its bioavailable iron and increasing hemoglobin level in the blood. Women during their menstrual cycle often become low in iron. Dr. Benjamin Bikman was once asked in an interview if he had to choose just one food to eat if he was stranded on a deserted island and he said beef liver.

Beef Liver
Asparagus: Has loads of fiber and prebiotics, potassium, and is a rich source of glutathione which is the master antioxidant. The average serving size is 6 spears or 1 cup, and it has only about 5 grams of carbohydrates. Foods that do not have any carbohydrate in them, or are very low, cannot be tested and be given a glycemic index score, so asparagus has a glycemic index of 0. Asparagus also has 2.5 percent of the prebiotics Inulin and oligofructose and can prevent constipation on the Ketogenic Diet.

Asparagus is perfect for eating a low carbohydrate diet. Wrap 3 or 4 asparagus spears in bacon and put them in the oven or better yet, on your smoker, and you have a wonderful low carb meal.

Avocados: High in healthy, polyunsaturated fats, fiber, and more potassium than a banana. I wrote an entire blog post on the Ketogenic Avocado that can be read here>

Salmon: Rich in Omega-3 Fatty Acids. Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA, Protein, B Vitamins, Potassium, Selenium,  and contains the antioxidant Astaxanthin.  The best is the king or chinook salmon, it is prized for its high-fat content (omega-3s) and creamy rich flavor. Sockeye is much easier to find, you know it's sockeye when you see a deep-red flesh. Salmon are fantastic sources of DHA, the omega-3 fatty acid that is essential for brain development, which they get from eating phytoplankton. DHA is stored in salmon’s fat, and a 4-ounce serving of salmon provides 2,400 mg omega-3s. Look for wild-caught salmon, many "farms raised" are grown in crowded pens where they are treated with antibiotics and can be infected with parasites.

Grass-fed, whole milk Kefir might be the most nutritious food on planet earth! Here is a detailed video on how to make Keto Kefir!

Milk Keto Kefir: Made (fermented) with grass-fed, whole milk. Kefir has 14 times more probiotics strains in it than yogurt and is loaded full of vitamin A and D, K2, CLA, calcium, protein and has acetic acid, which is the acid that makes apple cider vinegar so healthful. During fermentation, the culture eats most of the lactose, so it's fairly low in carbohydrates. An international Nobel prize-winning researcher, Elie Metchnikoff (1908) found that kefir activates the flow of saliva, probably due to its lactic acid content and its slight carbonation.

Kefir stimulates peristalsis (pushing food thru the colon) and digestive juices in the intestinal tract. It is also highly effective in restoring the intestinal flora of people who have recently used antibiotics. Kefir is predigested due to the fermentation process which makes itself tolerable to those people with lactose intolerances. Probiotics like Kefir can have a therapeutic effect on your entire digestive and immune system.

Kefir grains
The story of kefir is based on a 2,000-year history and mentioned by Marco Polo. The history of Kefir revolves around the Caucasus mountain region, the people there are famed for their extraordinary longevity and many accredit this to their regular consumption of kefir. Hospitals in the former USSR used kefir to treat conditions ranging from atherosclerosis, allergic disease, metabolic and digestive disorders, tuberculosis, cancer, and gastrointestinal disorders.

You can buy them on Amazon here. Be advised there are two different kinds. There are cultures and grains. The cultures only last for a limited time, but the grains can last forever.

Robert N. Bryant

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