The term “superfood” is quickly becoming commonplace, especially when many people use it. This naturally raises the question: “What is a superfood really and can you benefit from it while on the ketogenic diet?”
In the technical sense, “superfood” has no concrete definition. There are no types of requirements that health organizations have agreed upon to characterize certain foods as “superfoods”.
Basically, when someone says food is a “superfood,” they are trying to convey that it is rich in the nutrients that many foods are lacking today.
But it’s not all mischief, because even today you can still find an abundance of useful nutrients in superfoods and functional foods. This article describes the best nutrients to include on the keto diet for health and longevity.
So what is ketogenic functional or superfood?
Keto superfoods and keto functional foods are terms used by many health and fitness bloggers. Here, too, there is no independent, technical definition of terminology in the scientific community. But we do know that it is high in micronutrients, fiber, essential fatty acids, and much more.
When it comes to keto super and functional foods, the focus is largely on the micronutrient profile.
What are micronutrients? … You might be wondering now.
Unlike macronutrients, such as protein and fat, your body needs small amounts of micronutrients. Micronutrients are divided into several sub-categories, including minerals and vitamins.
Many doctors and nutritionists today fear that vitamin and mineral deficiencies will continue to be a global health problem. Many people fall well below the recommended daily allowance (RDA) of micronutrients.
Also, plant polyphenols are natural micronutrients with a chemical structure that contains many phenolic groups. Over 8,000 plant polyphenols are known and appear to play a variety of roles in the human body, particularly as antioxidants.
The next step is to understand how keto foods provide micronutrients that are generally lacking in food.
These keto-functional foods (per serving) must also be low in net carbohydrates because you must not be pulled out of ketosis!
Top Keto Superfoods
As the saying goes, “The difference between medicine and poison is in the dose”. What does that mean exactly? It means that just about every substance has a positive dose and a harmful dose.
Even the simplest nutrient — water — can be deadly if you drink too much of it. But in moderate amounts, water is the most important nutrient for survival. Many of the nutrients in superfood adhere to this principle. You don’t want to overeat on superfoods, but you still don’t want to miss them in your diet plan.
Ideally, you should be eating keto superfoods daily in amounts that will help you achieve a clinically effective dose of the health-promoting nutrients it contains. Don’t worry, we’ll explain this to you in detail:
Goji Berry
The goji berry (also known as wolfberry) is native to high-altitude regions of Asia. Goji berries contain more vitamin C per gram than oranges and more iron than spinach.
The goji berry is also a fantastic source of zeaxanthin: a carotenoid that, similar to lutein, is beneficial for eye health. Zeaxanthin also helps improve the absorption of essential omega-3 fatty acids such as EPA and DHA.
Goji Berries During the Ketogenic Diet: How Much You Can Eat
Goji berries contain around half of their carbohydrate content in the form of fiber and a high amount of protein. One serving (28 grams) of Tibetan goji berries contains about 3.7g net carbohydrates, 3g protein, 100g zeaxanthin as well as 50% of the recommended daily allowance (RDA) of vitamin A, 25% of the RDI of selenium, and 28% of the RDI of copper.
For comparison, 180–200mg of zeaxanthin per day is a clinically effective dose for most adults.
Turmeric
Turmeric (Curcuma longa) is arguably the most popular plant-based superfood, due in part to its distinctive golden color and seemingly ubiquitous benefits. It has long been used in alternative medicine to strengthen the immune system and treat a variety of health conditions.
The compounds in curcumin that are responsible for many of its health benefits are known as curcuminoids, with a large body of research showing their therapeutic potential in humans.
Of particular note is a curcuminoid called curcumin. Curcumin promotes proper functioning of the cardiovascular system by regulating blood pressure, and it also relieves inflammatory (arthritic) pain in the joint regions by strengthening the immune system.
Further evidence suggests that curcumin can antagonize sarcopenia (muscle wasting) on a genetic level. In non-scientific jargon, this means that curcumin appears to have anti-catabolic properties in the body, which is crucial for maintaining lean body mass.
The caveat with curcumin and other curcuminoids found in turmeric is that they are not well absorbed through the gastrointestinal tract. Many naturopaths give turmeric injections for this reason.
When choosing an oral turmeric supplement, make sure it contains a compound that improves the bioavailability of curcuminoids, such as piperine (black pepper).
How Much Curcumin Should You Eat?
Pure turmeric powder adds a tasty flavor to many dishes, especially curry. On average, pure turmeric powder contains about 3 percent by weight curcumin; one tablespoon (6.8g) of turmeric powder provides about 204 mg of curcumin.
Research suggests that 500 mg of curcumin per day is the minimum effective dose for therapeutic benefit — some studies go as high as 12,000 mg per day.
Hence, you will need more than 3 tablespoons of pure turmeric powder daily to benefit from this keto-functional food. The same applies here: If you consume turmeric powder, you should supplement it with some piperine to improve its bioavailability.
Cocoa Powder
Cocoa beans are one of the richest sources of polyphenols, especially flavonoids, tannins, and stilbenes. A variety of studies have shown that cocoa powder has the potential to improve cardiovascular function, increase fatty acid oxidation, and support healthy blood sugar balance.
Unsweetened cocoa powder in the keto diet:
With keto, you should opt for unsweetened cocoa powder, as opposed to products such as dark chocolate (which often contains added sugar). An evidence-based dose of pure cocoa powder is around 2–3 tablespoons (30–45g) per day.
The nice thing about cocoa powder is that it can add a natural chocolate flavor to many drinks and recipes. Tried mixing it in keto coffee or using it in keto fat bombs!
Raspberry
In terms of phytonutrient composition, raspberries are the most impressive of all berries, as they are high in quercetin, catechins, ellagic acid, and much more. The polyphenols in raspberries are some of the most promising phytonutrients out there. Research suggests that they have anti-inflammatory effects on the body and aid the absorption of essential vitamins and minerals.
Also, raspberries are nature’s sole source of raspberry ketones (not to be confused with ketone bodies), which is what gives them their ruby red color. Research shows that raspberry ketone can significantly improve fat loss.
Raspberries On Keto: How Much Should You Eat?
Per gram, red raspberries have the highest antioxidant capacity of all berries when ripe, as well as a high percentage of polyphenols.
About 100g of ripe red raspberries contain about 5g of net carbohydrates and provide a powerful antioxidant and polyphenolic effect that is beneficial to health and longevity.
Butter From Grazing Cows
The idea that butter is a keto-functional food could be scoffed at. But we’re not just talking about any butter — we’re specifically talking about the variety of grass-fed cows. Unlike butter from cattle fed on grain, butter from grass-fed cows contains over 400 essential fatty acids and micronutrients that are beneficial for weight loss and cardiovascular health.
How much of this butter should you eat?
For practical reasons, you should only eat as much butter as is necessary to cover your total daily keto fat intake. This does not mean that you should get all of your dietary fats through this butter alone, but rather in conjunction with other healthy sources of fat.
Per tablespoon (14g) this butter provides around 12g of fat and a little more than 100 calories.
Coconut Oil
You didn’t think you could go through a keto superfood article without hearing about coconut, did you? Coconut oil is the most important food for pretty much anyone on a ketogenic diet, largely because it’s the richest natural source of medium-chain triglycerides (MCT).
These are a special subset of saturated fats that your body digests in a very different way than long-chain saturated fats (which are absorbed through the lymphatic system).
MCTs are quickly absorbed and sent to the liver for energy production, which also supports ketone synthesis. Also, the coconut has a relatively light taste that goes well with many foods and recipes.
How Much Coconut Oil Should You Eat?
One tablespoon of pure coconut oil contains about 13g of fat, with about 6g of MCT (mainly lauric acid). We recommend simply consuming it as needed to meet your fat needs on the keto diet.
The beauty of coconut oil is that it can also be used topically to hydrate the skin, add moisture to the hair, and even fight acne.
Chia Seeds
Finding the right nuts and seeds can be tricky on the keto diet because peanuts and sunflower seeds, for example, are low in carbohydrates. However, chia seeds are low in carbohydrate and high in fiber, which gives them a very low net carbohydrate value.
The chia seed comes from the South American plant Salvia hispanica and has been a staple food in many civilizations since the 13th century. Due to their high content of soluble fibers, the chia seeds have a unique binding quality, so that they form a gel when mixed with water.
Soluble fiber is very beneficial for intestinal health as these fibers are fermented in the small intestine into short-chain fatty acids that healthy microbes feed on. In other words, chia seeds are a great source of prebiotic fiber (not to mention they also contain a good amount of omega-3 essential fatty acids).
How many chia seeds should you eat per day?
28g chia seeds provide more than 10g fiber, 5g omega-3 fatty acids, and over 30% of the recommended daily allowance (RDA) for manganese, magnesium, and phosphorus.
Even 14–15g chia seeds per day can help increase the fiber intake in the ketogenic diet and promote satiety.
The Benefits of the Avocado
The avocado offers a rich dose of fiber, vitamins, minerals, and healthy fat. As you have probably already noticed, these superfoods are all loaded with a hefty punch of health-promoting nutrients.
There are many culinary uses for avocados. Put the avocado on salads, use it as a garnish, or eat half of it as a snack on the keto diet.
BONUS
Bone Broth
Bone broth contains the amino acid glutamine, which helps rebuild the intestinal lining, which is where most of the immune system is regulated. Bone broth is like a “facelift” for the colon as the glutamine sealant is paired with gelatin and collagen, which tightens the intestinal joints to help repair the intestine while improving the ability to absorb nutrients. Bone broth also contains glycine, which helps relax and relieve anxiety, aid sleep, and stimulate the body’s fat metabolism! A bone broth with Himalayan salt also helps you absorb electrolytes without you noticing.
