Keto Diet Benefits + Food Substitutions

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Are you wanting to try a keto diet but feel overwhelmed by the grocery changes? In this post, you’ll learn about the most common keto food substitutions and benefits of following a keto diet.

Disclaimer: the keto diet and substitutions are not for everyone, and if you are on a low-carb diet for medical reasons, you should consult your physician before making any drastic changes to your diet.

Why Go Keto?

Chances are you’ve heard of the keto diet— a low-carb, moderate protein, a high-fat eating plan that encourages your body to enter a state of ketosis, where it starts to use fatty acids and ketone bodies for fuel.

The Benefits of a Ketogenic Diet for Various Health Conditions

Let’s dive into the benefits of ketogenic diets as they relate to a range of health conditions. Learn how this approach can positively impact your health from weight management to seizure control.

Seizure Disorders

Epilepsy affects 7.6 per 1,000 people, with about 30% of those unable to control seizures through medication. A ketogenic diet can reduce seizure frequency by at least 50%. However, long-term adherence can be difficult due to limited food choices and potential adverse effects, requiring micronutrient supplementation.

Obesity and Weight Management

Ketogenic diets can promote weight loss, with a 2020 meta-analysis indicating modest reductions compared to low-fat diets. Weight loss may stem from reduced appetite and increased energy expenditure, but these diets are not necessarily more effective than other calorie-restrictive diets.

Diabetes

In type 1 diabetes, ketogenic diets may improve glycemic control but carry risks of malnutrition and dyslipidemia, with a comprehensive review advising against sustained ketosis. For type 2 diabetes, ketogenic diets can reduce appetite, promote weight loss, and improve short-term blood glucose levels. However, the benefits may diminish over time, and adverse effects on insulin sensitivity and inflammation have been noted. 

Non-Alcoholic Fatty Liver Disease (NAFLD)

NAFLD is characterized by excess fat accumulation in liver cells, potentially leading to severe conditions like non-alcoholic steatohepatitis and hepatocellular carcinoma. Factors contributing to NAFLD include dietary components high in saturated fats, trans fats, simple sugars, and low fiber and omega-3 fatty acid intake. Lifestyle modifications, such as diet and exercise, are primary interventions, while ketogenic diets may offer some benefits.

Cancer Management

Ketogenic diets have been proposed as complementary therapies for cancer treatment, particularly due to the reliance of cancer cells on glucose. However, evidence supporting their efficacy is limited, with studies showing mixed results on survival benefits.

Alzheimer’s Disease

As the prevalence of Alzheimer’s is expected to rise, ketogenic diets are considered for their potential to provide an alternative energy source for the brain. Short-term trials have indicated cognitive improvements with increased ketone levels, but long-term data is lacking. The high saturated fat intake may also elevate Alzheimer’s risk, necessitating a balanced approach.

Cardiovascular Disease

The impact of low-carbohydrate diets on cholesterol levels raises concerns, particularly regarding LDL cholesterol increases in some individuals. Evidence indicates that while weight loss generally reduces total cholesterol, low-carbohydrate diets can lead to elevated LDL levels, posing potential cardiovascular risks. Current guidelines recommend monitoring LDL levels as a key therapeutic target.

Kidney Health

Evidence on the effects of ketogenic diets on kidney health is limited. Risks include kidney stone formation and potential chronic kidney disease (CKD) due to high animal protein and fat consumption. Observational studies suggest a link between high animal protein diets and increased CKD risk. Those with existing kidney conditions should approach high protein consumption cautiously.

Pre-Pregnancy and Pregnancy

Low-carbohydrate diets before conception are linked to a 30% increased risk of neural tube defects and an 89% increase in unplanned pregnancies. During pregnancy, these diets raise the risk of gestational diabetes, particularly in women consuming high animal products, while vegetable-based low-carb diets do not. Folate supplements do not mitigate these risks.

Keto Substitutions

Transitioning to a ketogenic diet can be seamless with a few simple substitutions. Let’s unleash your keto journey with easy swaps that turn traditional meals into delicious, satisfying dishes!

Carbs

Instead of bread, pasta, and rice—the starchy fillers that often make up a portion of our plate at most meals, try cauliflower rice, zucchini noodles, egg wraps, and almond flour low-carb products.

Sweeteners

Skip the sugar and look for low carb sweeteners such as Stevia, erythritol, monk fruit sweetener, and xylitol. You can blend erythritol and monk fruit sweeteners for your baking needs, teas, and coffees. There are even low carb liquid sweeteners too!

There are many keto-friendly options to use in place of sugar. The best ones are monk fruit extract, stevia extract, erythritol, and kabocha extract.

advises Lisa MarcAurele, blogger

Fruits 

Fruits are delicious but can be high in natural sugars, which might be hindering your ability to enter ketosis. Limit your intake to low carb fruits such as berries like strawberries, raspberries, and blackberries that are lower in carbs but watch the portion control, so you don’t eat too many natural sugars.

Snacks

This one is hard for most people, but get rid of snacks like potato chips, crackers, and candies. They are often filled with flavor substitutes that make you crave them, which is also why we love to eat them. 

Instead, stock up on nuts, seeds, and clean options like biltong or meat sticks. Keep a bag in the car on long drives to help you avoid temptation at gas stations.

Low-Carb Pantry Staples

Are you ready to transform your cooking game and stay on track with your low-carb lifestyle? What essential ingredients will make your keto journey easier and more delicious? Let’s dive in!

These are the items you can keep on hand for the best keto recipes:

• Pork Panko – A quick and easy swap for anything that uses traditional Panko. The best part is there’s no notable flavor of pork at all. 
• Avocados – Healthy fats to sneak into a variety of meals, whether sliced or mashed into guacamole.
• Eggs – You’ll go through an abundance of eggs because they are the perfect way to start the day with dishes like easy keto scrambled eggs. 
• Fresh condiments – Like homemade chimichurri or spicy Zhoug sauce to enliven dishes
• Lean proteins – Like pork, beef, and poultry.
• Buffalo Sauce – For the best air fryer chicken wings. 
• Avocado Mayo – This is the base to many quick herb sauces and homemade dressings. 
• Xanthan Gum – “Traditional thickeners are loaded with carbs, but a little bit of xanthan gum goes a long way!“ suggests Jenn Allen, owner of  KetoCookingWins.com.
• Dark chocolate – But watch the carbs! Look for 70% cocoa chocolate, and just like with berries, limit your intake. A small piece of dark chocolate is the perfect dessert. 

Pro-tip

Not all products labeled keto will fit your keto diet. Take the time to read the labels when shopping and familiarize yourself with what you want to keep in stock. Whether you’re just looking at net carbs or reading the ingredients list, over time, you’ll start to collect a list of brands you know and trust.

Keto Recipes

Looking for some low carb inspiration? Below are roundups of some of my favorite keto recipes.

• 20 Keto Dishes So Filling, You’ll Forget You’re on a Diet
• 50+ Keto Air Fryer Recipes
• 30 Keto Blackstone Recipes

The ketogenic diet can be a powerful tool for weight loss and improved health, but getting started can feel overwhelming. Starting can feel daunting, but once you fill your pantry with easy keto substitutes, you’ll whip up delicious meals in no time. Tune into your body, get creative, and with these simple swaps, your kitchen will become a low-carb paradise!

If you’re brand new to a keto diet and don’t know where to start, check out this ultimate guide to a keto diet where I break down what exactly is a keto diet and the easiest way to start.