The keto diet is a very low-carb, high-fat diet which has recently risen in popularity. The premise is that this reduction in carbs puts your body into a metabolic state called ketosis, where it turns fat into ketones in the liver, which are then used to supply energy to your brain.
Many people are already experiencing the benefits that the keto diet can bring – including weight loss, increased energy and reduced blood sugar and insulin levels.
The keto diet means avoiding foods high in carbs or sugar and eating high-fat (the good kind) and whole, single-ingredient foods. So, whether you’re new to keto, or have already made it a part of your healthy lifestyle, we’ve made it easy for you to ensure you’ve got all the staples with this handy shopping list to stock up your pantry:
Keto is all about reducing carbs, so almond flour is the ideal substitute for flour in baking or other dishes.
Raw apple cider vinegar has a natural probiotic bacteria that is great for gut health. You can use it to make salad dressings, add to smoothies, toss in with bone broth or even have a shot with warm water to kick-start your day. Choose a brand that is raw, unfiltered and with the ‘mother’.
Biltong is a convenient, keto-friendly snack that is easy to take with you on the go. It’s high in protein with good fats for sustained energy. Choose biltong that has been cured using apple cider vinegar and natural spices for delicious flavour without the nasties like MSG, soy, sugar or artificial flavourings.
Bone broth is super nourishing, high in protein and rich in minerals and other healing compounds that support your immunity, digestive health and bone health. Use it to add flavour to meals like soups and stews.
Chia seeds can be eaten ground, whole, raw or cooked and have been dubbed a ‘superfood’ for their ability to provide high energy into your diet. Add chia seeds to cereals, salads, baking stir-fries and smoothies.
This soy alternative is made from the sap of organic coconut flowers, naturally fermented with organic herbs and spice to produce an umami flavour. It’s a keto-friendly choice instead of soy sauce for dressings, marinades or dipping sauce.
Coconut flour is versatile and another great gluten-free option for baking as it mixes well with other flours. As it absorbs a lot of liquid, it’s best to add at least 20% more liquid to the recipe.
Aim to choose raw coconut oil, as processing removes and destroys the nutrients. Use for cooking and baking – or anywhere you need an alternative to other oils.
Pumpkin seeds, sunflower seeds, cashews and almonds are a good option for snacking, using for baking, adding to salads, making your own granola or for making your own butters.
Aside from traditional peanut butter, you can also make or buy butters made from a variety of nuts and seeds that you can have with your favourite snack, or blend into your smoothies.
Nori seaweed is an ideal on-the-go snack. Purchase in handy snack packs and it’s the right portion size to put in your bag for a salty seaweed-hit.
Cacao is chocolate in its most natural form – without sugar or other additives. So, if you can’t live without the sweet hit that chocolate provides, then keep some raw cacao paste, powder or nibs in the pantry to whip up your raw chocolate treats
This low-carb condiment is the ideal way to add flavour and nutrition to any meal. Fermented cabbage offers beneficial bacteria, or probiotics, and is a great source of vitamin C.
Erythritol is ideal for those following the keto diet and looking for a suitable substitute for sugar. Erythritol has only 0.2 calories per gram which is 5% of the value of sugar, and 65% of the sweetness of sugar.
If you want all the flavour of soy sauce, just without the wheat, then keep a bottle of Tamari Organic Soy Sauce in the pantry to add to gravies, sauces, dressings and marinades.
With the help of this list, you’ll know you’ve always got keto-friendly snacks and ingredients. We’ve also made it super easy for you to shop by keto diet on our website. All you have to do is select shop by keto products and all the hard work is taken care of for you! You’ll find all the products above, plus many more option on our site.
If you’ve got any questions about the products on our site or would like to enquire about a particular product, don’t hesitate to get in touch and we’d be happy to help.