A list of low-carb foods for keto and low-carb diets

Today, I was eager to share with you an example of food low-carb when shopping at the supermarket. This was a shopping list I made back when we were confined, and it gives a good idea of what you can buy if you're looking for foods that have a long shelf life and are totally compatible with a lifestyle. lowcarb high fat.

When you go to the supermarket, you quickly notice that most people flock to the shelves reserved for high-value products. glycemic index when it comes to shopping, especially when it comes to looking for shelf-stable foods. Pasta, for example, is a striking example of an inexpensive food that can be kept for a very long time, yet has a fairly poor nutritional range and a very high glycemic index. They can be included in modest quantities as part of a low-carb diet, on an occasional basis, but it is of course impossible to make them a core food.

In addition, most foods rich in carbohydrates are often foodstuffs industrial, processed and unhealthy. They are likely to make you feel hungry very quickly, as they are not very satiety-inducing, and may also lead to hyperinsulinemia.

I'm not even talking about the damage it can do to your waistline, inflammation and immune system.

For all these reasons, I think it's preferable to give preference to ingredients rich in good fatsmoderate or rich in proteinswith varying degrees of low-carbohydrate content - depending on whether or not you are ketosis - to give your body the best possible fuel. And just as well, since these are the ingredients that are usually neglected by other consumers.

At a time when I was stocking up on food, I thought it would be a good idea to share with you everything I'd bought, just in case there was another crisis. ingredients and foods low in carbohydrates and high in good fats, but I also made sure that the products I bought could be stored for a long time:

Say goodbye to rice, pasta, bread, sweets and other industrial products, and make way for healthy, nutritious ingredients, more or less Mediterranean, that are just as compatible with a healthy diet as they are with a healthy diet. ketogenicthan a relatively balanced, carbohydrate-moderate diet.

In this list of ingredients, remember to divide up the consumption of the products as such in order to have a good rhythm of digestion and not to cause too much overweight:

• cheese in the morning, for those who eat it, with eggs and vegetables. vegetables ;
• meat in the middle of the day, with vegetables cooked with a lot of fat;
• canned or frozen fish in the evening, with a little fat and few vegetables.

So here's my ultimate list of foods to buy in the supermarket for containment, and which will keep relatively well! If you think it can help your loved ones make better choices!

I. Low-carb foods for freezing

• Vegetables keto known: cauliflower, broccoli, Brussels sprouts, spinach, asparagus, artichoke hearts, green beans, zucchini.
• Well-known keto fruits: blackberries, raspberries, blueberries.
• Quality keto animal proteins: chicken, pork, beef, lamb, small oily fish (mackerel, sardines, salmon), seafood.
• Low-end proteins for cheat bunker days: bacon, sausages, merguez.
• Pre-prepared keto pizzas with cauliflower base, then frozen.
• Eggs for freezing: you can extend their shelf life by freezing them. To do this, beat them beforehand and place them in a bag.

II. Low-carb foods for the fridge, with long shelf life:

• Butter, clarified butter (6 months).
• Hard cheeses that can be kept for a long time, but should not be abused, ideally made from ewe's or goat's milk (3 months).
• Tofu (2 months).
• Eggs (1 month or more): to check that the egg is still good, immerse it in a large container of cold water. If it sinks to the bottom, it's fresh. If it rises slightly, it's still good and can be eaten cooked. If it floats to the surface, avoid eating it. Make sure that the shell has not been damaged, otherwise you could be infected by bacteria!
• Mayonnaise, mustard.
• Coconut soy (see CSD).
• Lawyers far from ripe: 1 month.

III. Low-carb ingredients to keep dry

• Plant milks: coconut, almond, soy...
• Chia seeds, Pecans, Macadamia nuts, Brazil nuts...
• Canned sardines and mackerel
• Pork and chicken pâté.
• Parma ham, additive-free charcuterie, to be eaten rarely.
• Canned vegetables: mushrooms, olives, stuffed peppers, pickles, sauerkraut, tomatoes, spinach...
• Pulses (lentils, beans, broad beans, chickpeas): in small quantities and combined with other ingredients, they can be used to create meals that are faithful to the Mediterranean diettherefore moderate (not low) in carbohydrates.
• Onions, garlic, spicesand all sorts of herbs, of course...
• For cooking: first cold-pressed extra virgin olive oil, coconut oil, duck fat, coconut milk, clarified butter...
• Dark chocolate 100%.
• Herbal teas.

So that's my ultimate list, I've probably forgotten a few things, feel free to bounce around in the comments if you have any other ideas!

If this list has helped you, please let me know, and if you think it can help others, please share it!