Keto Australian foods

Introduction

The ketogenic diet, popularly known as the keto diet, emphasizes a high fat, low carbohydrate approach to nutrition. It has gained considerable attention globally, including in Australia, for its potential benefits in weight loss, blood sugar regulation, and chronic disease prevention, such as type 2 diabetes1. Australia, known for its unique culinary landscape, offers a plethora of keto-friendly food options, aligning with its traditional foods and flavors.

Protein Rich Foods

Protein is a cornerstone of the keto diet, providing essential amino acids and acting as a satiety agent.

• Meat: Australian meats like beef, lamb, pork, and chicken are not only high in protein but also contain beneficial fats. Grass-fed varieties, in particular, are often preferred for their omega-3 content2.
• Fish and seafood: Australia's vast coastline offers abundant seafood choices. Salmon, tuna, sardines, and prawns are not just low in carbs but are rich in omega-3 fatty acids, linked to heart health and reduced inflammation3.
• Eggs: Versatile and nutrient-dense, eggs can be incorporated in numerous dishes, from omelettes to keto bakes.
• Dairy: While some dairy products can be carb-intensive, hard cheeses like cheddar and feta, as well as butter and cream, align well with the keto framework.

Vegetable Options

While the keto diet is restrictive with certain high-carb vegetables, many nutrient-rich vegetables can be consumed:

• Leafy greens: Vegetables like spinach, kale, and broccoli are low in carbs but are rich in fiber, vitamins, and minerals, making them staples in a keto meal plan.
• Berries: In moderation, berries such as strawberries, raspberries, and blackberries offer a sweet treat while staying within carb limits. They are also packed with antioxidants, beneficial for overall health.

Nuts and Seeds

Rich in fats and moderate in proteins, nuts and seeds can be integrated into the keto diet as snacks or meal additions:

• Nuts: While all nuts need to be consumed in moderation due to their carb content, almonds and walnuts are particularly keto-friendly.
• Seeds: Sunflower seeds, pumpkin seeds, and chia seeds are high in fats and offer additional fiber and micronutrients.

Traditional Foods and Keto Compatibility

Australia boasts various traditional foods. However, not all align with the keto paradigm:

• Vegemite, damper, and pavlova: Though cherished by many Australians, these foods are high in carbohydrates and are not typically incorporated into a strict keto diet.

In conclusion, while adopting the keto diet in an Australian context, one can find a plethora of options, from fresh meats to oceanic seafood and nutrient-dense plant foods. As always, it's vital to tailor dietary choices based on individual health goals and nutritional needs.

Keto Australian foods - recipes

▼ Australian

  5-minute low-fat garlic prawns (recipe)

  Aussie grilled fish (recipe)

  Australian fish (recipe)

  Australian shrimp on the barbie (recipe)

  Australian stuffed cucumbers (recipe)

  Avocado vinaigrette (recipe)

  Bacon and chicken stir-fry for your cat (recipe)

  Baked herb stuffed salmon (recipe)

  Baked italian-style fish (recipe)

  Barbecue ginger prawns shrimp (recipe)

  Barbecue prawns with lemongrass (recipe)

  Barbecue sesame prawns shrimp (recipe)

  Barbecued kangaroo and macadamia salad (recipe)

  Barbecued prawns with chilli, lime and cilantro butter (recipe)

  Barbecued snapper with butter and lemon (recipe)

  Basil, parmesan and cashew dip (recipe)

  Bbq salami oysters (recipe)

  Billabong (recipe)

  Bridget's vegetable pasta bake (recipe)

  Broiled tilapia parmesan 1 (recipe)

  Camembert roast chicken (recipe)

  Celery nibbles (recipe)

  Cheesy smoked salmon appetizers (recipe)

  Chicken ala booze (recipe)

  Chocolate spiders (recipe)

  Corn relish dip (recipe)

  Crispy dill and garlic prawns/shrimp (recipe)

  Deep-fried chilli salt prawns (recipe)

  Dijon blue grenadier hoki fillets (recipe)

  Dim sims (recipe)

  Fish stock (recipe)

  Fish with macadamia butter sauce (recipe)

  Garden spray (recipe)

  Garlic bread bruschetta (recipe)

  Gluten free baking powder (recipe)

  Gluten free vegemite (recipe)

  Grilled barramundi skewers (recipe)

  Gruyere cracker crusted haddock (recipe)

  Homemade chicken and bacon sausages (recipe)

  Homemade lemon pepper seasoning (recipe)

  Honey ricotta dip (recipe)

  Iconic aussie bbq prawns shrimp (recipe)

  Indian style fish (recipe)

  Kaylenes prawn skewers (recipe)

  Kingfish with fennel and lime salt (recipe)

  Lemon and parsley whole baked fish (recipe)

  Lemon myrtle and thyme marinade (recipe)

  Lemon-pepper fish with garden salad (recipe)

  Marinade for steak (recipe)

  Mexican dip copycat from philadelphia cream cheese (recipe)

  Milo cake (recipe)

  My own frittata (recipe)

  Nostimini grilled chicken (recipe)

  Orange teriyaki fish (recipe)

  Oven baked fish in white wine (recipe)

  Oysters outback (recipe)

  Parmesan biscuits cookies (recipe)

  Parmesan wafers- quick and simple (recipe)

  Pasta, prawns 'n champers (recipe)

  Peri peri prawn skewers (recipe)

  Poppy seed salmon kebabs / skewers (recipe)

  Prawn shrimp and lime tartlets (recipe)

  Prawn shrimp cocktail (recipe)

  Quick bbq zucchini (recipe)

  Salmon with saffron cream sauce (recipe)

  Salt baked fish (recipe)

  Sara's garlic pizza (recipe)

  Savoury gluten-free pastry (recipe)

  Seared scallops with endive and roquefort (recipe)

  Simple and healthy poached salmon (recipe)

  Smoked salmon carpaccio with extra virgin olive oil and lemon (recipe)

  Smoked salmon rice paper wraps (recipe)

  Smokey red capscium pepper dip (recipe)

  Snapper fillets with herb and caper butter (recipe)

  Soupy fish (recipe)

  Stuffed monkfish tail (recipe)

  Sweet chili oysters (recipe)

  Sweet chilli prawn patties (recipe)

  Tandoori prawn shrimp skewers (recipe)

  Tasmanian shrimp with red chilies (recipe)

  The easiest - low-fat baked fish fillets (recipe)

  Toadstool salad for kids! (recipe)

  Traditional stuffing (recipe)

  Trumpeter with white wine (recipe)

  Vegemite sandwich tradional veggie sanger (recipe)

  Very healthy salmon cakes/patties (recipe)

  Vonny's fish with ginger (recipe)

  Wool wash (recipe)

  Yoghurt and mint sauce (recipe)

References

• Paoli, A. (2014). Ketogenic diet for obesity: friend or foe? International journal of environmental research and public health, 11(2), 2092-2107. ↩
• Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1), 10. ↩
• Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation, 106(21), 2747-2757. ↩
• Basu, A., Rhone, M., & Lyons, T. J. (2010). Berries: emerging impact on cardiovascular health. Nutrition reviews, 68(3), 168-177. ↩