15 Ketogenic Diet Pantry Staples
Keto 101The easiest way to think about the Ketogenic Diet -- or Keto Diet -- is that it's like Paleo but kicked up a notch by restricting all refined and starchy carbohydrate food sources and increasing fat consumption to 70 to 80% of your overall caloric intake. While this may make some people cringe, others swear by it. When you restrict sugars and starches, your body is forced to rely on ketones for fuel. This is where the fat-burning happens. According to a certified nutritionist, Vivica Menegaz from The Nourished Caveman, who implements a therapeutic Keto Paleo diet in her clinical practice, the main reason why the Keto Diet is so popular is, simply, because it works. She says,
In fact, for quick weight loss and increased energy, a Keto Diet is often better than any other diet. This is particularly true for folks with high blood sugar or with a lot of weight to lose. But it’s also true for anyone seeking more productivity and higher energy levels.The many potential benefits people have experienced by implementing a Keto Diet include:
- Improved insulin sensitivity
- Reduced systematic inflammation
- Weight loss and reduction in body fat
- Improved mental clarity
- Decreased symptoms of menopause
- Improved fertility
- Eliminated acid reflux
- Eliminated migraines
- Effective treatment for Candida
#1 -- Coconut OilFirst on the list should come as no surprise. Touted as a healing and healthy saturated fat thanks to its many amazing health qualities, coconut oil has certainly earned its place in your Keto pantry. Coconut oil is high in medium chain triglycerides which may promote fat loss. Wildly Organic's Coconut Oils are useful for cooking, frying, sauteing, baking, mixing in with your favorite hot beverage, or simply eating by the spoonful! Learn more about the different types of coconut oil so you can decide which one is right for you.
#2 -- Cacao Powder
For many people, one of the hardest things to give up when going keto is chocolate. It's fatty and sugary at the same time, hitting the cravings head-on, but often, leaving you craving more.
The good news is you don't have to completely sacrifice your love of chocolate if you're eating Keto. It just means making a few tweaks.
Most often, it's the sugar that needs substituting, not the cacao.
#3 -- Coconut Flour
Coconut flour is one of the most popular flours for Keto baking. are coconut and almond flours. It's low in carbs and high in fiber.
Do be aware that you can't substitute coconut flour 1:1 with wheat flour. It's best to find some Keto-friendly coconut flour recipes and use those.
#4 -- Almond FlourLike coconut flour, almond flour is also low-carb and high-fiber. Using it for Keto baking makes the finished product high in fat and low in carbs. Therefore, you'll be able to eat a smaller portion since almond flour is so filling! Shop Wildly Organic's Almond Flour.
#5 -- Coconut Milk Powder
If you're in the Keto-Paleo crew who also forgo dairy, you'll find refuge in non-dairy milks, like coconut milk.
Coconut milk powder is a wonderful Ketogenic Diet pantry staple. It doesn't contain all the additives of store-bought cartons of coconut milk and isn't as expensive as cans of coconut milk.
If you love to start your morning with a fatty Keto coffee (like our Frothy Power Coffee), you may find success in substituting coconut milk powder for cream and/or butter.
#6 -- Activated Nuts and Nut Butters
Nuts are a wonderful source of healthy fats without the carbs -- a perfect grab-and-go snack for the Keto Diet munchies.
To get the most nutrition, look for already soaked and dehydrated nuts and nut butters.
#7 -- Coconut ButterCoconut butter is perfect for adding to your Keto shakes and coffee -- or eating straight off the spoon for a quick source of healthy fat. Spread it on Keto crackers or Keto baked goods. It can also satisfy a sweet tooth because of its natural sweetness! Here are 11 ways to use coconut butter so you can reap the benefits of this superfood! Shop Wildly Organic's Coconut Butter.
Eating Keto allows room for lots of low-carb vegetables and salads. The best part is drizzling them healthy fat like organic extra virgin olive oil.
It's important to get high quality and organic olive oil to make sure you aren't consuming a rancid oil that may cause inflammation in the body.
#9 -- Coconut Vinegar
You will want to steer clear of many vinegars while eating keto because of their higher sugar content. Naturally fermented coconut vinegar is a great keto-friendly alternative.
It's not pastuerized so it maintains the "mother" like in raw, unpastuerized apple cider vinegar. It's great for making salad dressings and marinades or just drizzling over anything you feel needs an extra "tang".
#10 -- High Quality Salt
A Keto pantry wouldn't be complete without salt!
Many people struggle with the "Keto flu" in the early days of following this lifestyle.
As the body adjusts from burning sugar for energy to burning fat, electrolytes can easily be thrown out of balance. During this time, it's important to maintain healthy sodium, magnesium, and potassium levels. A high quality, mineral-rich salt helps with this.
Take note, plain, white table salt which is just pure sodium, is not suitable for maintaining mineral balance (or for good flavor, really). Learn more about the problems with table salt.