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Following A Keto Diet Is Easy With These Pantry Essentials
Jan 08, 2020
Sticking to any diet requires forethought and preparation. If you have decided the Keto diet is right for you, then your pantry most likely needs a makeover. Having the correct ingredients on hand to cook any delicious Keto meal is essential for staying with and enjoying your Keto diet.
The following are low-carb essentials to keep in your pantry.
Keto flours
- Almond Flour. Rich in minerals and vitamins; almond flour is a must-have staple in a Keto pantry. Additionally, almond flour is higher in calcium than other nut flours.
- Coconut Flour. For those allergic to nuts, coconut flour is a great alternative. A bonus with coconut flour is that it may be less expensive than almond flour.
- Psyllium husk powder. Ground psyllium husks are loaded with fiber and are used to add volume to baked goods. When added to batter or dough psyllium will absorb excess liquid and it helps to bind the other ingredients in the recipe. When used in a cake recipe, psyllium has the added plus of giving the cakes a nice crumble texture.
Low-carb sweeteners
Trying to go sugar free can be difficult. However, when craving a treat, it is best to keep away from those sugar loaded high carb snacks. Being equipped with some sugar free dessert recipes and sugar alternatives will allow you to enjoy an occasional treat guilt free.
- Stevia. For sugar free baking, Stevia is most commonly used. Many people believe that Stevia is the natural alternative to sugar, however it is 300 times sweeter than sugar so a little goes a long way. It may take some trial and error to find out how much to use to suit your sweet tooth.
- Erythritol. A benefit of using erythritol in recipes is that it measures one for one with sugar. This allows for using your old standby recipes with this sugar substitute.
- Monk fruit. Like Stevia, monk fruit is naturally derived. A benefit of monk fruit sweetener is there is no bitter aftertaste. However, this sweetener is strong, so make adjustments when using it in a recipe.
Nuts and seeds
Grabbing a handful of nuts can be the perfect on the go snack. However, the carb content of nuts varies so knowing the numbers help to keep from overeating these little pieces of deliciousness. The following nuts are ranked by the net grams of carbs per 100 grams of nuts.
- Brazil nuts. 4g carbs 14g protein. Contains vitamin B1, copper, magnesium, zinc, selenium, and iron.
- Pecans. 4g carbs 20g protein. Contains vitamin B1, magnesium, copper, manganese, zinc, and phosphorus.
- Pumpkin seeds. 5g carbs 30g protein. Contains Vitamin A, magnesium, iron, and phosphorus.
- Macadamia nuts. 5g carbs 8g protein. Not only do macadamia nuts contain 75% fat they are also loaded with B vitamins, iron, copper, manganese, and magnesium. These qualities make macadamia nuts a popular snack for a Keto diet.
- Walnuts. 7g carbs 15g protein. Contains vitamin B1, copper, folate, phosphorus, zinc, manganese, and magnesium.
- Almonds. 10g carbs 21g protein. Contains vitamin B2, B3, E, phosphorus, zinc, magnesium, and manganese.
Essential fats
Essential fats are a key part of the Keto diet. There are two categories of essential fats; liquid and solid. Having a variety on hand will help you when creating those delicious low carb meals.
- Extra virgin olive oil. The extra virgin variety is the least processes of the olive oils. It has a nutty flavor and can be used in a variety of ways in most situations other oils are used. It is widely known that olive oil is helpful to the cardiovascular system.
- Avocado oil. Contain beneficial antioxidants for overall health. This oil is high in monounsaturated fatty acids, so it holds up well to high heat. Avocado oil is mild tasting and can be used to make condiments like mayo. The downside is it is expensive.
- Coconut oil. Coconut oils have antimicrobial properties and offer protection against bacteria and infections. It is also highly heat stable and is an excellent choice for cooking.
- Ghee. Ghee is butter without the lactose and proteins. Some people think it has a creamier and richer flavor than butter. It is also pure fat and does not burn when used in cooking. Ghee is more expensive than butter so that is a consideration before buying.
- Lard. This much maligned fat actually is heart healthy. Lard contains oleic acid, the same fatty acid found in olive oil. It is also full of omega 3 and other fat-soluble vitamins. The negative is that because lard fell out of favor for so long it may be hard to find.
More low-carb pantry essentials
- Coconut cream. Coconut cream is thicker and creamers than coconut milk. It has less water and more coconut oil which means it is over 20 percent fat. Coconut cream can be used to make dips and to thicken soups and sauces.
- Cacao nibs. Cacao nibs are packed with flavor and are an excellent substitute for chocolate chip in cookie recipes. Additionally, they can be mixed with nuts for an easy on the go snack.
- Flax seeds. Flax seeds are chock-full of healthy fats and can be used to bulk up recipes for things like granola bars.
- Nut butters. Nut butters are the perfect complement to cut veggies. Spread some on a celery stick for a delicious treat.
- Canned fish. Packed full of protein and healthy fats canned tuna, salmon, anchovies, and sardines are a handy delicious alternative to cooking fresh fish.
- Broth. Beef and chicken broth are a staple in soups and sauces and many other recipes. Bone broth contains more collagen benefits, but any type of broth is essential for a Keto pantry.
- Vinegar. Balsamic, apple cider, white wine, and red wine vinegar are used in cooking as flavor boosters.
- Condiments. These condiments work well in a sugar free diet: Buffalo sauce, fish sauce, red curry paste, Dijon mustard, and sugar free ketchup and BBQ sauce.
- Canned goods. Canned olives, fire roasted tomatoes, green chilies, crushed tomatoes, and chipotle pepper in adobo are excellent flavor enhancers.
- Spices. Having a variety of spices in your pantry is essential for creating delicious meals.
Final thoughts on the Keto pantry
A pantry makeover is not complete if you keep those things that are not part of the Keto diet. It might seem wasteful to throw out a perfectly good bag of corn chips, or that 5 lb. bag of sugar, but temptation can be the ultimate downfall and reversal of all your hard work.
Even that big jar of honey that you use to sweeten your tea must go. Just because honey is natural doesn't make it good in a Keto diet. Honey has 17g of net carbs per tablespoon. So, open those pantry doors and do a deep clean to boost your ability to create delicious and nutritious low carb meals.
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