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When you’re on a well-formulated ketogenic diet, you might be wondering about supplements. Are dietary supplements keto-friendly? Are they necessary, or even helpful at all? Well, there are a number of supplements that can be helpful during your keto journey. Let’s delve into the best supplements for the keto diet. 1. MagnesiumMagnesium enhances energy, offers immune support, regulates blood sugar levels, and helps relax tight muscles [1]Today, because plenty of medications deplete magnesium and people eat an abundance of processed foods and not enough natural magnesium-rich foods, there are widespread magnesium deficiencies and higher risks of deficiency in general [2]. While lots of magnesium-rich foods like fruits and beans are off-limits on keto, others are on the menu. Magnesium-rich keto-friendly foods include:AvocadoSpinachPumpkin seedsMackerelWhole foods are generally the best way to ingest nutrients like magnesium, but you might decide to supplement 200-400 mg of magnesium daily, especially if you have tight and painful muscles and muscle cramps or difficulty sleeping. 2. MCT OilMedium-chain triglyceride (MCT) oil is typically made from coconut or palm oil, and it’s easy to add to your smoothie or beverage or gulp down a quick spoonful. These triglycerides are metabolized differently from long-chain triglycerides, which are the most common type of fat in food. Your liver quickly breaks down MCTs, and they enter your bloodstream to be used as fuel for your muscles and brain.
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If you’re wondering whether corn is keto, we’ll break it down for you. Let’s look at the nutrition of different corn-based food products and how many carbs are in corn. Corn Isn’t a VegetableContrary to popular belief, corn is actually a grain not a vegetable. Some grains are higher in fiber and lower in carbs, but others have a higher carb content and should be avoided on keto. Some keto professionals believe grains, in general, aren’t a good choice for the ketogenic diet, while others say it depends on the grain, the person, and how often the grain is consumed. People who are more fat-adapted might be able to remain in ketosis while consuming small amounts of certain grains. Is Corn Keto?Overall, corn isn’t keto-friendly. Corn is a complex carb and a starchy grain containing more digestible carbs than fiber, and it should be limited or avoided if you’re low carb [1]. One cup (165 grams) of canned, cooked corn yields 24 grams of net carbs and only 3 grams of fiber. Corn also provides nutrients like magnesium and potassium. Canned sweet corn in a bowlFor comparison, one medium sweet potato provides 27 grams of carbs [2].
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For baking, choose almond
flour and coconut flour, since these are low in carbs, and other sugar-free ingredients like cocoa powder and stevia. Meats considered clean ketoFinding snacks that fit a clean keto diet can be challenging since many packaged options are highly processed and contain refined oils and non-keto sweeteners. By checking the ingredients list before buying, you can be sure that you’ll consume only the good stuff. Otherwise, make your own snacks from scratch. If you want a complete keto grocery list, check out this guide. How to Start a Clean Keto Diet PlanThe best way to get started on a clean keto diet is to know which foods are allowed and should be limited. By now, you already know that clean keto puts focus on real low-carb and high-fat foods. Be sure to keep your fridge well-stocked with these foods so you’re guaranteed easy access to healthy meals. You’re unlikely to eat processed or “dirty keto” foods if you don’t have them at
home in the first place. If you’re a busy person, consider preparing your meals in advance. That way, you can simply reheat them when it’s mealtime!Simplifying Your Clean Keto ApproachKeto meal prepCutting down on low-carb processed foods sounds difficult, but it doesn’t have to be.
