The ketogenic diet, also known as the keto diet, is one that is high in protein and fats, but very low in carbohydrates. The keto diet is ideal for people looking to lose weight since minimal carbohydrate consumption can lead to significant reductions in blood sugar and insulin levels. With the lessened carbohydrate load, the body will go into a state of ketosis and burn excess fats efficiently.
Some people on the keto diet count their total carbohydrate intake, others focus on counting the net carbs instead – total carbs excluding fibre intake since fibre cannot be digested and absorbed by the body. While the keto diet may seem challenging for some, it allows people following it to eat many high-nutrient foods.
Seafood Is High In Healthy Fats
Unlike the other high-protein diets, the keto diet is about consuming enough fats, making it easy for one to indulge in many delicious foods with saturated fats and skimp on the healthy stuff. However, the downside to this is that eating huge amounts of saturated fats is not healthy, even though it is considered as “keto-friendly.” You still need to consume sufficient unsaturated fats, fibre, and protein to balance it all out.
Aside from dairy products and red meat, seafood is also an excellent food choice for keto diets. In general, seafood contains very low amounts of carbohydrates, thus, it is naturally keto-friendly. Other types of seafood like shrimp and crab are almost fat-free, whereas salmon, mackerel, and cod contain high amounts of heart-healthy unsaturated fats such as Omega-3s.
Here are five of the best seafood choices that align with the keto guidelines:
Not only does salmon have a rich flavour, it does not contain any carbohydrates. This fish is also high in omega-3 fatty acids and other valuable nutrients like vitamins B and D. The fatty acid profile of salmon varies depending on whether the fish is wild-caught or farm-raised – the latter tends to be fattier due to the food that it is being fed.
You can eat salmon grilled, blackened, baked, or herb-crusted. What’s more important is that you make sure to watch the carbs and sugar levels in the pre-made spice blends you use. An easy option could be simply brushing the salmon fillet with olive oil before adding a sprinkle of salt and pepper. You can choose to pair the protein with sides like arugula or even an avocado salad.
To make your meal prep easier, you can opt to buy frozen salmon fillets from an online seafood grocer like All Big Frozen Food. Already portioned-cut into four or five pieces, all that’s left for you to do is to marinate it and pop it into the oven or grill for cooking!
It is recommended to consume scallops in moderation when you are on a keto diet as they contain a fair amount of carbohydrates and are low in fats. What makes them a keto-friendly seafood option is its high protein levels. Hence, to include them in your keto diet, you need to supplement them with foods that are high in healthy fats.
An example could be drizzling your scallops with extra-virgin olive oil. Extra-virgin olive oil is high in polyphenol antioxidants that can help further protect heart health by decreasing inflammation and improving artery function. Alternatively, you can pair them with creamy, buttery sauces. If you are on a dirty keto diet, you can consider checking out our breaded scallop cakes – coated with breadcrumbs, this bite-sized goodness turns golden brown upon frying. For a healthier option, you can air fry them instead.
When on a keto diet, it is important always to limit your net carbohydrate intake to stay in ketosis. As such, prawns are an excellent choice for keto as it is low in net carbohydrates, minimally processed, and free of harmful ingredients. Like scallops, prawns are low in fats, so be sure to supplement them with food that is high in healthy fats. You can also use black tiger prawns to make shrimp scampi – add a whole lot of butter and cheese for an indulgent but keto-friendly dip!
Like most fish, tuna contains low amounts of carbohydrates and almost no sugar or fibre – making it the perfect keto-friendly dish. However, the low amount of fibre in tuna makes it less filling, as such, you can always complement it with nutritious leafy greens like kale or spinach. When it comes to healthy fats, tuna, like salmon, is packed with omega-3 fatty acids and proteins. Some keto-friendly recipes you can try with tuna include keto tuna salad, savoury tuna cakes, and tuna casserole.
Cod makes the cut on our keto list as it is low in carbohydrates, high in protein and other nutrients. It is also a good source of vitamins like A, C, E, and B6, as well as B12. On the whole, the versatility of cooking that cod provides and its mild flavour makes it a popular choice for people on a keto diet. However, it is relatively low in fats, hence it is best paired with food that is high in saturated fats or leafy greens.
Fresh Keto-Friendly Seafood Delivered To Your Doorstep
Shopping for seafood for your keto meal plan does not have to be difficult or pricey. At All Big Frozen Food, our seafood selections are carefully selected by our team so that only the best make it to your table. From frozen salmon fillets, prawns to deveined black tiger prawns, buy fresh, quality seafood online from All Big Frozen Food. Visit our online store here!