Keto is shorthand for a low-carb diet plan, so you expect to have lots of meat, fish and cheese on your plate.
What you don’t expect to load up on is anything high carb. But a UK expert believes the secret to success on the diet is this dried vegetable.
Sharon Brown of Bonafide Provisions recommends eating more beetroot.
“Beets themselves are not necessary or even recommended for those following a ketogenic diet, as beets are high in carbohydrates,” she tells the Express.
“However, when I had my nutrition practice and was working with people on a ketogenic diet, I often recommended a supplement that contained a high concentration of dehydrated beets, which contain betaine – a nutrient that supports liver and gallbladder function.
“Supporting liver and gallbladder function is critical for those following a ketogenic diet, as they work together to breakdown fat and turn it into ketones.
“Many people try the keto diet and find that they don’t experience the benefits and one reason for this can be that their liver and gallbladder are not functioning optimally.”
A ketogenic diet aims to put the body in a state of ketosis so that it burns fat, rather than glucose for fuel. Carbohydrates are limited because the body converts them to glucose. Those following the diet tend to eat about 60-75% fat, 15-30% protein and 5-10% low carb fruits and vegetables.
“Unfortunately, many people trying a ketogenic diet take this macronutrient profile as license to load their plates with low-quality, high-fat foods such as processed meats and cheeses. While quality meat and cheese can be excellent sources of necessary and health-promoting nutrients such as bioavailable B12 and calcium, these nutrients are not enough for total-body wellness,” Ms Brown says.
“Humans need a full complement of vitamins, minerals, and antioxidants which are supplied by eating a variety of foods, specifically, vegetables.
“For people on a ketogenic diet, I recommend filling your plate with, primarily, non-starchy seasonal vegetables and healthy fats such as avocados, olive oil, nuts, seeds, and grass-fed dairy (if well-tolerated), with the remainder made up of fattier cuts of high-quality protein such as grass-fed beef and lamb, pasture-raised poultry, and wild-caught fatty fish such as salmon and sardines.”