Keto Shopping List Updated for 2021 – June 2021 Latest Report

Keto Shopping List Updated for 2021 – June 2021 Latest Report

Use this Keto shopping list next time you go grocery shopping and stop the guess work at the grocery store. These are the 21 Keto staple foods you need to get started on your health journey, so read through and take notes. While the foods you can eat as a part of your keto diet are nearly endless, this 21 item grocery list covers the essentials to get you started.

The Low Carb Grocery List

One of the best things you can do to set yourself up for success is to have shopping lists for the different stores you frequent. It’s the first step to putting together a keto meal plan for yourself and really taking things to the next level. You can use our Keto Recipes as the foundation for your meal plans as a beginner and start your journey to health, energy and weight loss. For the most part we won’t have any specialty ingredients on this list.

1. Butter

This might come as a shock to you, but butter is actually a health food. That’s right. You’ve been lied to your whole life. Butter has adequate amounts of all of the fat-soluble vitamins as well as CLA. In America, butter is often the most widely available form of quality animal fat. Some good brands to look for at your local store are Kerrygold, Vital Farms and Organic Valley.

If you’re looking for a dairy-free alternative to butter, see if you can find some ghee. Ghee is clarified butter which means the milk solids have been removed, so it is suitable for a dairy-free diet. Our favorite brand for ghee is 4th & Heart.

Keto Shopping Tip: A deeper colored butter means it is more nutrient dense. Butter will be dark yellow or even orange if the cow is pastured on nutrient-dense grass, rich in carotene.

2. Coconut Oil

Coconut oil is high in saturated fat which makes it suitable for cooking with, and it comes with a long list of proven benefits. This oil will go through varying degrees of processing so you will have some decisions to make in the store. Look for virgin, unrefined or cold-pressed. Cold-pressed is the least processed form, but it will also have the strongest coconut taste. If you prefer a more mild tasting oil, you may want to opt for refined coconut oil. Our favorite brand is Nature’s Way.

MCT Oil is another option. Many people on a low carb diet use it in their bulletproof coffee.

3. Lard or Tallow

Everything you’ve been told about “healthy fats” is a lie! We always prioritize animal fats over plant fats as the foundation of our diet, so we are big fans of lard and tallow. Lard is the rendered fat from pork and tallow is the rendered fat of ruminant animals like beef and lamb. The low polyunsaturated fat content of tallow makes it our preferred fat for cooking with. Whenever buying animal fats, quality will be more important than when buying plant fats, so take some time to seek out high quality sources. Our favorite brand is Epic Beef Tallow.

Items like ranch dressing and Caesar dressing will usually use processed vegetable and seed oils. We like to avoid ranch dressing unless it is made with healthy fats like olive oil or avocado oil.

4. Avocados

Avocados are the perfect keto food. They are an instant high-fat side dish that takes no time to prepare. It’s basically a full meal in a single fruit. Most people on a ketogenic diet stock up on avocados to use in their weekly meal plan and in keto recipes. We always have a bunch on hand for when we don’t feel like cooking a complex side dish. Keto beginners will get confused about the carbs in avocado. They do contain a high amount of carbs, but they also contain a high amount of fiber which can be subtracted when calculating net carbs. A medium avocado will only have around three grams of net carbs.

Keto Shopping Tip: Avocados have a high amount of potassium which can help when starting a keto diet and combating the keto flu.

5. Nuts

Nuts are a great high fat snack for a beginner on the ketogenic diet. Just about all nuts are keto-friendly in moderation. It can be hard to control your consumption of these tasty morsels when they’re salted, roasted, and pre-shelled, so use portion sizes. Refer to the graphic below for specific carb counts. There’s even some interesting studies that show nut consumption is associated with lower rates of type-2 diabetes.

If nuts are hard for you to digest, check out our Ancestral Recipes course on The Curve and learn how to soak and dehydrate nuts. This process eliminates anti-nutrients.

Keto Shopping Tip: Aside from just picking up assorted low-carb nuts, see if you can find nut flours like almond flour, peanut flour or coconut flour. You can use these to make keto bread and desserts.

6. Heavy Cream

If you’re a coffee lover, then this has to make it on your keto diet shopping list. Instead of using that low-fat, flavored, creamer you’re probably used to, try using heavy cream and some flavored stevia. Or make a Homemade Keto Creamer and use it through out the week.

7. Cheese

Just about everyone loves cheese and it definitely has its place in a keto diet. With cheese, it is important to seek out quality options because the cheapest options are really devoid of nutrition. We always look for cheese made from raw milk. This can be found at most grocery stores in the United States nowadays. Just look for the words “raw” or “unpasteurized” on the ingredients list.

Sour cream, cottage cheese, greek yogurt and cream cheese are other options that fall under this category. These tend to be lower quality than quality sourced grass fed parmesan cheese or other hard cheeses. With items like these we always look to buy the full fat variety as opposed to the skim or lower fat versions. In addition to being healthier, full fat also means it is a less processed product.

When buying sour cream, cottage cheese or cream cheese look for the full fat variety. You will often be able to find organic and pasture raised quality as well.

8. Beef

Beef is our favorite protein source primarily because it has a higher fat content than chicken, fish and most cuts of pork. This makes hitting your keto macros a little easier. An added benefit is that beef has the most bio-available form of iron in high amounts. Check out this handy guide for selecting the most cost effective cuts of steak if you’re trying to do keto on a budget!

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