Foods and Supplements for a Ketogenic Diet
Ketosis occurs
when the body is largely starved of carbohydrates but has an alternate energy
source. Ketogenic products encourage the burning of fat in place of
sugar/carbohydrates as a caloric source. The key is to avoid rises in blood
sugar and insulin, while providing alternate fuels.
There are
numerous keto-friendly products; these are considered to be those that contain
fewer than 10 calories per serving of net carbohydrates (minus fiber). Fiber doesn’t
raise blood sugar and insulin response, so is neutral and not counted when
looking at labels. Most dietary supplements fall into the category of being
ketogenic neutral; that is, they neither contain significant carbohydrate
sources nor directly contribute ketogenic stimulating substances like fat. The
main ketogenic products are fats: MCT and coconut oils (both contain MCTs) are the
most important ones. Some take beta-hydroxybutyric acid, a ketone, directly.
Ketogenic diets
tend to decrease electrolytes and increase the need for water. This increases
the need for magnesium, potassium, and even sodium. If blood sugar drops too
low, the kidneys can create blood sugar by converting the proteins (i.e. the
amino acid glutamine) into glucose (gluconeogenesis), so high protein diets are
also discouraged. This leaves non-starchy vegetables and fats as the most
desirable parts of the diet, along with some protein and fiber. Nuts and seeds
are often okay, but some are more starchy; check the labels. Dairy is largely out due to its lactose content, but
non-dairy foods and beverages may be okay if also low carb. Fish oil
supplements are desirable. Green foods are important; supplements like
chlorella or spirulina can be very useful, as can wheatgrass or barley grass.
Other
supplements used on a ketogenic regime include green tea and EGCg capsules,
L-glutamine if exercising (it can convert to sugar, so use sparingly), 7-keto
DHEA, collagen or gelatin or bone broth. Anti-inflammatory substances may also
be helpful: turmeric and curcumin, ginger, etc.
Unless eating
natural or fortified sources of vitamin D, or getting adequate sun exposure,
supplementation of this vitamin is recommended. A multiple vitamin is the best source, assuming it has enough for your needs, as it also supplies
other nutrients needed for metabolism of fats and energy production. Calcium
supplementation may be needed unless consuming lots of green vegetables. Look
for digestive enzymes that supply lipase if consuming lots of fat (not needed
for MCT oil). Supplements containing ox bile (also in some digestive enzyme formulas) may be needed
if inadequate gall bladder function is suspected or known. Don’t forget the
electrolytes!
