Also known as the ketogenic diet or low carb diet, the keto diet was originally studied as an intervention for epilepsy. Some recent studies are evaluating the keto diet as a dietary intervention for obesity and diabetes or metabolic conditions. The name “keto” stems from the body as it goes into ketosis. Without carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body including. Ketones provide energy for the heart, kidneys and other muscles. The body then also uses ketones as an alternative energy source for the brain.

People following a keto diet can enjoy non-starchy vegetables (typically those growing above the ground), limited fruit (usually berries), fattier nuts (like almonds, macadamia, pecans, hazelnuts, walnuts) seeds, protein (in moderation), full-fat dairy (although dairy does provide some carbs from naturally occurring lactose) like butter, hard-aged cheeses, and other dairy items in moderation (plain Greek yogurt, heavy cream, full fat plain cream cheese), and no added sugars.

Keto is a high fat, moderate protein, low carbohydrate way of eating where carbs from all sources are severely restricted. With the typical goal of keeping carbs below 50 grams per day , those following a keto diet plan often consume no breads, grains or cereals. Most fruits and starchy vegetables are limited, and dairy and nuts are also limited due to carbohydrate constraints.

There is not one standard, straightforward ketogenic diet approach. Due to varying individual responses to glucose intake, these diets are typically personalized. Some keto dieters stick to less than 20 grams of carbohydrate daily, while others consume 50 carbs per day, and yet others feel better at closer to 80 carbs per day. Talk with your medical provider and a registered dietitian prior to starting any new diet, eating pattern to ensure it is safe and adequate for you.

Some ketogenic followers eliminate legumes completely. If you do opt for peanut butter, check the label for added sugars. Pure traditional peanut butter does provide some carbohydrates (on average ~4 grams of carbohydrate per 2 tablespoons) but it also provides “good” healthy fat (i.e. monosaturated and polyunsaturated fatty acids). If consuming peanut butter while following a low carb lifestyle, be sure to count it as part of your daily carb intake.

That depends. What is “healthy” for one individual may not be appropriate for the next. There is not a one-size-fits-all for health. This is why working with a trusted medical professional or a registered dietitian is key to making the healthiestbest, most personalized, choices for you.

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