15 Ketogenic Diet Pantry Staples
A diet without carbohydrates may sound cruel, but for some people, it’s life-changing.
According to Google, the Ketogenic Diet is one of the most frequently searched diets. Yet, there’s more to it than simply cutting out carbohydrates.
And it certainly doesn’t mean you’ll be left with an empty pantry.
The easiest way to think about the Ketogenic Diet — or Keto Diet — is that it’s like Paleo, but kicked up a notch by restricting all refined and starchy carbohydrate food sources and increasing fat consumption to 70 to 80% of your overall caloric intake.
While this may make some people cringe, others swear by it. When you restrict sugars and starches, your body is forced to rely on ketones for fuel. This is where the fat-burning happens.
According to certified nutritionist, Vivica Menegaz from The Nourished Caveman, who implements a therapeutic Keto Paleo diet in her clinical practice, the main reason why the Keto Diet is so popular is, simply, because it works.
In fact, for quick weight loss and increased energy, a Keto Diet is often better than any other diet. This is particularly true for folks with high blood sugar or with a lot of weight to lose. But it’s also true for anyone seeking more productivity and higher energy levels.
The many potential benefits people have experienced by implementing a Keto Diet include:
- Improved insulin sensitivity
- Reduced systematic inflammation
- Weight loss and reduction in body fat
- Improved mental clarity
- Decreased symptoms of menopause
- Improved fertility
- Eliminated acid reflux
- Eliminated migraines
- Effective treatment for Candida
Yet, for all its potential benefits, the Keto Diet begs the question…
What on earth do people eat if they can’t eat carbs?
Other than fresh, low-carb produce and grass-fed meats, your pantry doesn’t have to be bare if you’re on the Keto Diet.
Here are 15 Keto Diet Pantry Staples from Wildly Organic to keep on hand and make it easier for you to transition to the Keto Diet or stay on it once you’ve started!
#1 — Coconut Oil
First on the list should come as no surprise.
Touted as a healing and healthy saturated fat thanks to its many amazing health qualities, coconut oil has certainly earned its place in your Keto pantry. Coconut oil is high in medium chain triglycerides which may promote fat loss.
Wildly Organic’s Coconut Oils are useful for cooking, frying, sauteing, baking, mixing in with your favorite hot beverage, or simply eating by the spoonful!
Learn more about the different types of coconut oil so you can decide which one is right for you.
#2 — Cacao Powder
For many people, one of the hardest things to give up when going keto is chocolate. It’s fatty and sugary at the same time, hitting the cravings head-on, but often, leaving you craving more.
The good news is you don’t have to completely sacrifice your love of chocolate if you’re eating Keto. It just means making a few tweaks.
Most often, it’s the sugar that needs substituting, not the cacao.
#3 — Coconut Flour
Coconut flour is one of the most popular flours for Keto baking. are coconut and almond flours. It’s low in carbs and high in fiber.
Do be aware that you can’t substitute coconut flour 1:1 with wheat flour. It’s best to find some Keto-friendly coconut flour recipes and use those.
#4 — Almond Flour
Like coconut flour, almond flour is also low-carb and high-fiber. Using it for Keto baking makes the finished product high in fat and low in carbs. Therefore, you’ll be able to eat a smaller portion since almond flour is so filling!
#5 — Coconut Milk Powder
If you’re in the Keto-Paleo crew who also forgo dairy, you’ll find refuge in non-dairy milks, like coconut milk.
Coconut milk powder is a wonderful Ketogenic Diet pantry staple. It doesn’t contain all the additives of store-bought cartons of coconut milk and isn’t as expensive as cans of coconut milk.
If you love to start your morning with a fatty Keto coffee (like our Frothy Power Coffee), you may find success in substituting coconut milk powder for cream and/or butter.
#6 — Activated Nuts and Nut Butters
Nuts are a wonderful source of healthy fats without the carbs — a perfect grab-and-go snack for the Keto Diet munchies.
To get the most nutrition, look for already soaked and dehydrated nuts and nut butters.
#7 — Coconut Butter
Coconut butter is perfect for adding to your Keto shakes and coffee — or eating straight off the spoon for a quick source of healthy fat. Spread it on Keto crackers or Keto baked goods.
It can also satisfy a sweet tooth because of its natural sweetness! Here are 11 ways to use coconut butter so you can reap the benefits of this superfood!
Eating Keto allows room for lots of low-carb vegetables and salads. The best part is drizzling them healthy fat like organic extra virgin olive oil.
It’s important to get high quality and organic olive oil to make sure you aren’t consuming a rancid oil that may cause inflammation in the body.
#9 — Coconut Vinegar
You will want to steer clear of many vinegars while eating keto because of their higher sugar content. Naturally fermented coconut vinegar is a great keto-friendly alternative.
It’s not pastuerized so it maintains the “mother” like in raw, unpastuerized apple cider vinegar. It’s great for making salad dressings and marinades or just drizzling over anything you feel needs an extra “tang”.
#10 — High Quality Salt
A Keto pantry wouldn’t be complete without salt!
Many people struggle with the “Keto flu” in the early days of following this lifestyle.
As the body adjusts from burning sugar for energy to burning fat, electrolytes can easily be thrown out of balance. During this time, it’s important to maintain healthy sodium, magnesium, and potassium levels. A high quality, mineral-rich salt helps with this.
Take note, plain, white table salt which is just pure sodium, is not suitable for maintaining mineral balance (or for good flavor, really). Learn more about the problems with table salt.
#11 — Cacao Nibs
Cacao nibs are crunchy chocolate addition to Keto baking — without the sugar load of chocolate. While you still want to moderate your intake of cacao nibs, two thirds of the carbs in cacao nibs is dietary fiber, making their net carbs low.
#12 — Cacao Butter
Cacao butter is the by-product of making cacao powder. It’s the oil of the cacao bean and a delightful addition to your Keto pantry staples.
#13 — Coco Monkey Sweetener
One of the hardest things most people struggle with about the idea of following the Ketogenic Diet is finding alternative sweeteners. Yet, this lifestyle is a wonderful opportunity to wean oneself off of sugary desserts! However, sometimes you need to whip something up for a special occasion.
Wildly Organic’s Coco Monkey Sweetener is an all natural, organic, low -calorie, and low-carb sweetener. It contains inulin (a prebiotic fiber), freeze-dried coconut water (coconut water and tapioca starch,) and monk fruit extract. Without the artificial aftertaste of many sugar-free sweeteners, Coco Monkey can be used in baking and to sweeten hot or cold drinks!
#14 — Chia Seeds
These little seeds are packed with nutrients and fiber! They’re also a natural way to keep the bowels moving on the Keto Diet.
Use chia seeds to make pudding, blend in smoothies, or try them in a savory dish, like these Omega-3 Rich Mini Frittatas. Here are 5 reasons to keep this ancient superfood in your Keto pantry.
#15 — Coconut Flakes & Coconut Chips
Say goodbye to carb-heavy potato chips! In addition to nuts, coconut chips are a great keto-friendly snack, especially when you need some crunch!
Alternatively, coconut flakes are great for baking and adding to homemade keto granola. Made from dehydrated coconut, Wildly Organic’s coconut flakes and chips are high in fat and fiber, but low in net carbs.
Do you follow the Keto Diet? Or are you planning to start it? What are your go-to pantry staples?
- Emily Uebergang