Bacon, avocados, nuts and coconut are popular keto foods, but is this high-fat diet the best choice when you need to control blood sugars? Before you kick off this lifestyle, check out this advice from leading nutrition experts.
These days, you can’t scroll through your newsfeed or Pinterest without seeing info about the ketogenic diet (aka the keto diet). It’s been used to treat seizures for years and lately, it’s been gaining a lot of momentum for weight loss and diabetes management. That said, there are many ideas about what the diet should look like, how to test for it, and who should (or shouldn’t) choose this diet.
As a dietitian I’ll do my best to keep my biases in check and share with you what the experts are saying. I’m not alone in my cautionary reporting; even the Diabetes Council had this to share about the keto lifestyle approach to living with diabetes. But, based off my recent article on carbohydrate counting, we understand that many readers are interested in this diet for the treatment of diabetes.
Keto Recipes to Try
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Taste of Home
Cheesy Cauliflower Breadsticks
These grain-free "breadsticks" are made with cauliflower instead of flour. You will love these breadsticks as a side for dinner and the kids will love dipping these sticks in their favorite sauce.
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Here's our full list of keto-friendly foods.
Carrot and Kale Vegetable SauteThe bacon in this dish adds depth and a ton of flavor. This saute recipe is as colorful as it is flavorful and is sure to be a family favorite.
Don't feel like cooking? Try these keto snack bars that you can purchase.
Herbed Balsamic ChickenThis chicken dish is moist and tender without being under or overcooked. The lemon zest adds a wonderful zing to your tastebuds.
Zucchini-Crusted PizzaYou won't miss normal pizza crust once you try this recipe. Feel free to add additional toppings to add more pizzaz to your pizza like onions, sausage, banana peppers or black olives.
Creamy Dijon ChickenThis chicken dish is extremely fast and good for your bank account. It makes a nice sauce or stew that works well over brown rice or wide noodles.
Naked Fish TacosThese tacos are so easy to make and are even more flavorful. The coleslaw adds a refreshing side to the fish. For individuals not on a low-carb diet, feel free to pair it with wild rice, basmati rice or quinoa. People following a keto diet and cheese lovers alike will enjoy these outrageous (and low-carb) cheese taco shells.
Denver Omelet SaladIf you're a brunch fan, you're going to adore this salad. Feel free to add your favorite omelet toppings like spring onions and cheese.
Balsamic Zucchini SauteThis super fast vegetarian dish is flavorful and uses only a handful of ingredients, so it’s easy to whip up while your entree is cooking.
Blackened Tilapia with Zucchini NoodlesThis meal is bright and flavorful without the unnecessary calories. If you prefer a different protein, this dish works well with grilled chicken or shrimp.
Asparagus-Mushroom FrittataThis frittata is an incredible dish to bring to a brunch potluck or gathering. The asparagus and mushroom add an unexpected earthy flavor. Top with your favorite hot sauce and cheese.
Shrimp Avocado SaladThis salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is nothing short of heavenly.
Asparagus & Cheese FrittataThis rich and creamy frittata begins in the skillet and ends in the oven. To really bring it on home, add melted cheese over top!
Parmesan Roasted BroccoliThis dish is simple and healthy but also so, so delicious. Cutting the stalks into tall trees turns this ordinary veggie into a standout side dish.
Smoky Cauliflower BitesThese healthy little bites work well as a side or as fun bite size appetizers. Roasting the cauliflower adds deep flavor and a snackable crunch.
Avocado Crab BoatsThese boats are wonderful with beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. They look beautiful on a plate as well.
Parmesan ChickenThe savory coating on this chicken has the satisfying flavor of Parmesan cheese without the added calories. It's juicy, tender and perfect for a weeknight dinner.
Tangy Parmesan TilapiaIf you want a gluten-free fish coating, this works beautifully! This fish fillet is perfectly flaky and the cheese adds a nice depth to the dish.
Coconut Curry Cauliflower SoupStep aside tomato soup. This Asian-inspired dish is all we need for some warmth and comfort. Top with cilantro or fresh jalapeños.
Brussels Sprouts with Garlic & Goat CheeseThese Brussels sprouts are smothered with garlic and tangy goat cheese. Even though it's a side dish, this can also be an easy lunch as well.
Juicy & Delicious Mixed Spice-BurgersThese delectable spiced burgers are a fun twist to a classic dish. Be ready to make more because they will be gone before you can say "burger".
Parmesan AsparagusNothing could be more simple than this side dish. Since it has just four ingredients, you can have it ready in less than fifteen minutes. It's simple, yes, but oh so good!
Roasted Herb & Lemon CauliflowerThis is a standout cauliflower side that is simple and easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat.
ShakshukaShakshuka is a wonderful egg dish made with tomatoes. Leftovers will keep for seven days, so it's a great dish to make on Sunday and eat all week.
Radish, Carrot & Cilantro SaladBright carrots and radishes turn this citrusy salad into a masterpiece. Pile it on tacos or mix it in with basmati rice.
Vidalia Onion Swiss DipThis is one of those dips that will be gone before you know it! Bake it in the oven, or use the slow cooker to make it ooey-gooey.
Citrus Salmon en PapilloteSalmon en papillote, or salmon cooked in parchment paper, is easy to make yet so delicious, elegant and impressive. It's also perfectly flaky and tender.
Grilled Ribeyes with Greek RelishThe classic Grecian flavors of olives, feta cheese and tomatoes are a surefire hit. When adding these flavors to a ribeye, it complements it perfectly.
Asparagus, Squash & Red Pepper SauteYou truly can't go wrong with this mix of vegetables! The addicting sauce elevates this dish to become a weekly favorite.
Garlic Asiago Cauliflower RiceThe garlic seasoning and Asiago really pack a punch, making this five-ingredient low-carb side dish a real weeknight winner. You won't even miss real rice when you make this stunning dish.
Cod and Asparagus BakeThe lemon pulls this flavorful and healthy dish together. You can also use grated Parmesan cheese instead of Romano cheese if that's what you have on hand.
Sauteed Squash with Tomatoes & OnionsThis dish is full of vegetables and holds a ton of flavor in every bite. This zucchini dish with tomatoes is like a scaled-down ratatouille.
Roasted Cauliflower with Tahini Yogurt SauceThis roasted cauliflower dish is flavorful and tangy thanks to the tahini yogurt sauce. Feel free to add even more vegetables to the mix like sweet potatoes, onions or Brussels sprouts.
Cajun Sirloin with Mushroom Leek SauceIn 30 minutes you‘ll have a restaurant-quality steak with a bold Cajun flair. This is sure to be a new favorite to add to your dinner rotation.
Pancetta and Mushroom-Stuffed Chicken BreastThis stuffed chicken breast may look fancy, but it's simple to make. We recommend serving over a bed of pasta or basmati rice. If you aren't a fan of mushrooms, substitute with baby spinach and shallots.
Moroccan Cauliflower and Almond SoupThis soup tastes rich and decadent but is really very healthy! The Moroccan spices make this dish perfect for rainy days when you want to warm up.
Chicken Nicoise SaladThis salad makes it easy to eat what’s nutritious for you. It’s versatile as well, so you can use asparagus in place of green beans and salmon instead of tuna, or add garden tomatoes.
Shrimp Scampi Spinach SaladWith fresh baby spinach and the burst of flavor from the shrimp and sweet cherry tomatoes, this dish is a summertime favorite.
Spicy Thai Coconut Chicken Soup
This rich and creamy Thai-inspired dish is so easy, with just a touch of special Thai flavors. For an even richer flavor, try using whole coconut milk.
Slow-Cooker Marinated MushroomsThis recipe is a healthy and delicious addition for any gathering. Mushrooms and pearl onions seasoned with herbs, balsamic vinegar and red wine are tasty on their own or alongside a tenderloin roast.
Brittanie Volk, PhD, RD of Virta Health strongly supports the use of the keto diet for the treatment of Type 2 diabetes, because she frequently sees success in her program. Volk and Virta Health support the emerging research, such as this critical review of why a very low carbohydrate diet should be the first approach in diabetes management. Research shows how the keto diet can be beneficial, but is it sustainable? Can you follow this diet for an extended period of time? Read on for more.
Who should consider the keto diet?
Across the board, experts agree this diet should be focused on clients with Type 2 diabetes, and not Type 1 diabetes. Additionally, folks following this diet with the intent of reducing medications and improving blood glucose control should all be followed closely by a medical team. This isn’t the kind of diet you want to kick off without speaking to your doctor first.
Cautions to keep in mind
Although the research has some strengths, there is always the question of whether this diet is right for everyone, or if it’s even sustainable long term.
You may become short on certain nutrients
Julie Stefanski MEd, RDN, CSSD, LDN, CDE, owner of Stefanski Nutrition Services, has worked in keto-focused treatments for over 8 years. She’s concerned that key nutrients, like vitamin C, vitamin D, calcium, selenium, folate, fiber and other B vitamins, just aren’t delivered in sufficient amounts in foods like butter, cream and bacon. If you choose the keto diet, it will be important to schedule in a daily multiple-vitamin and mineral. Check out our list of keto-friendly foods.
Your blood sugar may need extra monitoring
Additionally, Stefanski strongly recommends a full blood panel to evaluate cholesterol and triglyceride levels, HgA1c, Vitamin D, fasting insulin and magnesium levels. She notes that medications will need to be adjusted prior to beginning the diet. Here’s why: Another diabetes educator and dietitian, Toby Smithson, MS, RDN, LD, CDEÂ recently had a client who was exhibiting signs of extremely low blood sugars, and she had her immediately take her blood sugar (measuring an unsafe level of 46 mg/dL) and drink orange juice to correct it. After some questioning, Smithson’s client revealed she had started the keto diet. Her client hadn’t spoken to her doctor or dietitian first, and instead went off the advice of a friend. This adds to the cautionary note of being followed closely by a care team.
Your gut biome may need enrichment
One additional health concern is connected to gut health. Research is beginning to emerge with concerns on weakened gut health when following a keto diet. Adding in a probioitic—or eating fermented foods—would be a wise decision.
Spend time educating yourself on which foods are the most nutrient dense (like avocados, salmon, sardines and nuts) to get additional nutrients you may lack in a fat-focused diet. Living off bacon may sound fun to some, but it will quickly lead to nutrient deficiencies. Ask yourself, is one healthful outcome worth the downfall of another?
Ask yourself if you can live a ketogenic lifestyle permanently. If the occasional beer or glass of wine is not appealing, or digging into a birthday cake isn’t important, then keto could be a good fit. But if you think this diet is your only option, that’s not true. A recent comparison found little to no difference between various diet choices. Meaning, choose which will work best for you. Take a deep breath, have a long chat with your health care provider, and look forward to living your best life.
Day 1 Breakfast: Feta Asparagus FrittataAsparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Day 1 Lunch: Contest-Winning Roasted Tomato SoupJust before the first frost of the season, we gather up all of the tomatoes from my mom’s garden to create this flavor-packed soup. Although it sounds like a lot of garlic, when it’s roasted, the garlic becomes mellow and almost sweet. We serve this soup with toasted bread spread with pesto.—Kaitlyn Lerdahl, Madison, Wisconsin
Day 1 Dinner: Balsamic Steak SaladMy husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
Day 2 Breakfast: Goat Cheese & Ham OmeletAs a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
Day 2 Lunch: Hassleback Tomato ClubsThis no-fuss, no-bread riff on a classic is perfect during tomato season. Make it for lunch or pair it with pasta salad for a light dinner. —Taste of Home Test Kitchen
Day 3 Breakfast: Summer Breakfast SkilletSizzle up spicy chorizo, veggies and eggs with this breakfast skillet recipe that keeps you going all morning. If I want something handheld, I turn it into tacos. —Andrea Rivera, Westbury, New York
Day 3 Lunch: Heirloom Tomato SaladThis is a simple yet elegant dish that always pleases my guests. Not only is it tasty, but it is healthy, too. The more varied the colors of the tomatoes you choose, the prettier the salad will be. —Jess Apfe, Berkeley, California
Day 3 Dinner: Lemon Salmon with BasilAt our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
Day 4 Breakfast: Colorful Pepper FrittataOur taste testers loved this fluffy breakfast packed with three kinds of bright sweet peppers and minced fresh basil. It’s filling and tasty, full of fresh flavors to start the day. —Jessie Apfe, Berkeley, California
Day 4 Lunch: Shrimp Scampi Spinach SaladMy husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
Day 5 Breakfast: Veggie Omelet with Goat CheeseMy family eats a lot of vegetables so I'll set some aside at dinner to use in an omelet the next day. This cuts prep time in half! I like the versatility of this recipe because it can be made with whatever veggies and cheeses you have. —Lynne Keast, Monte Sereno, California
Day 5 Lunch: Spicy Thai Coconut Chicken SoupFor national soup month in January, I came up with a new recipe every day. This one
is my favorite! It’s so easy, with just a touch of special Thai flavors. For an even richer flavor, try using whole coconut milk. —Diane Nemitz, Ludington, Michigan
Day 5 Dinner: Curried Pork & Orange KabobsI love the sweet flavor of red, yellow and orange peppers. I always go for these in the summer when they are inexpensive and plentiful. I think they taste a whole lot better than green peppers. —Liv Vors, Peterborough, Ontario
Day 6 Lunch: Denver Omelet SaladI love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Day 6 Dinner: Spring Herb RoastThis marvelous beef roast lets you forget about it while it’s cooking (but the aroma will remind you). We serve it with brown rice or mashed potatoes. —Donna Roberts, Manhattan, Kansas
Day 7 Breakfast: Turkey Breakfast SausageMy hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. —Judy Culbertson, Dansville, New York
Day 7 Lunch: Grilled Basil ChickenThis cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
Day 7 Dinner: Spicy Pork TenderloinA friend shared this recipe for marvelously flavorful pork years ago. It really sparks up a barbecue and has been popular whenever I've served it. I guarantee you'll get many requests for the recipe.
—Diana Steger, Prospect, Kentucky
As a registered dietitian Wendy Jo touches on the science and facts behind food, but as a gardener and world traveler she savors the classical dishes our great-grandmothers once made. When she’s not in her kitchen, you can find her and her family exploring the US in their campervan, Olaf!
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Updated: Jul. 03, 2018
