Looking for foods that you can enjoy? Here is the 2018 list. You can Enjoy There Clean 15 Foods as long as they fit into your keto/Palio eating plans. I am giving you the complete list as reported by the The Environmental Working Group which compiles this report each year using research conducted by the USDA.( United States Department of Agriculture)
#1 on the list is AVOCADOS. One of my favorite foods as well as the favorite food of many of us following a ketogenic lifestyle. Among the many benefits of avocados is they contain lutein which help keep eyes healthy. That becomes even more important as we age. They also contain carotenoids, phytonutrients that can help prevent some chronic diseases and maintain healthy cholesterol levels. While they are high in fat, it is the good fat that your body and brain needs. They are also sodium-free and cholesterol-free.
#2 is Sweet Corn. While not on my personal Keto diet plan it might be on yours, and if it is, it is nice to know that it is in second place for the foods you can enjoy. Corn is a good source of vitamin C which is reported to help boost the immune system as well as fight cancer. It has also been shown to reduce the risk of cardiovascular disease. Low fat, saturated fat-free. very low sodium and cholesterol free, if corn is part of your eating group this is good news indeed.
#3 is Pineapple. Again not part of my Keto eating plan perhaps if you are on a Paleo eating plan they are on yours. Pineapple is high in Vitamin C and is known to boost the immune system (which we all need) and to fight cancer. It is also known to fight and help reduce inflammation. Pineapple contains thiamin and manganese for energy. Pineapple is fat-free, saturated fat-free, very low sodium, cholesterol-free and high in vitamin C.
#4 is Cabbage. Now this is high on my keto eating list and I share many recipes on my blog on how to enjoy it. Cabbage is a Cruciferous vegetable known to help fight cancer. It is a digestive tract cleaner. Cabbage is high vitamins C and K. Vitamin K has been shown to improve mental function. Cabbage is fat-free, low sodium, cholesterol free, low calorie and high in vitamin C. Click To Tweet
# 5 is Onions. So important in so many recipes it is nice to know that onions are so high on the list. One of the important benefits of onions is that they contain quercetin, an antioxidant that has been shown to protect people from cataracts, heart disease and cancer. Onions may help prevent bone-density loss and help prevent osteoporosis which is very important as we age. Onions contain Vitamin C which has been shown to help prevent cancer and boost the immune system. Onions are fat-free, sodium-free, cholesterol-free, low calorie and a good source of vitamin C.
# 6 are Sweet Peas. I am not sure we have enough of these in our diets but with the health benefits they offer, perhaps we should. Sweet peas are another vegetable that is high in vitamin C. They are also an excellent source of omega-3 fats which provide anti-inflammatory benefits. A good source of fiber to aid digestion, many of us on keto are looking for more fiber for our diets Sweet Peas are low fat and sodium, cholesterol-free and and excellent source of vitamin C and of fiber.
# 7 is Papayas. One of my favorite fruits before I switched to a ketogenic lifestyle, I still grow papayas on our property because family and friends enjoy them so much. Papayas contain both vitamins A and C. Vitamin A has been shown to keep eyes health as well as help prevent heart disease. Papayas are fat-free, low-sodium, cholesterol-free and a good source of fiber. If you are avoiding GMO foods you might want to purchase Mexican Papaya because the Hawaii rainbow variety Papayas have been genetically modified to resist ring spot virus.
# 8 is Asparagus. Another favorite for the ketogenic lifestyle and the Paleo lifestyle, asparagus can be used in many different recipes. Asparagus contains glutathione to fight cancer and Rutin to strengthen blood vessels. Asparagus is fat-free, odium-free, cholesterol-free, low in calories and a good source of Vitamin C and folate. Click To Tweet
# 9 goes to Mangos. We have two large mango trees on our property and we share with family and friends. While not a part of the keto diet, they may be enjoyed by those following the Paleo diet. They contain vitamin A to keep the eyes and skin looking healthy.They contain lots of fiber and they contain potassium which helps regulate blood pressure. Mangos are low-fat, sodium-free, cholesterol-free, high in vitamins A and C and a good source of fiber.
# 10. Eggplant. There are so many ways to enjoy eggplant it is nice to see that we can enjoy them as part of the clean fifteen. Eggplant has been showen to help protect brain cells so I think I will increase the amount we enjoy in our house. It also contains antioxidants to help fight cancer. Eggplant is fat-free, sodium-free, cholesterol-free and low in calories.
# 11 is Honeydew melon. When ripe these are wonderful. Your best hope for enjoying a ripe honeydew is to buy one from your local farmers market. Most of those available in supermarkets have been picked very green and have not developed the flavor of a vine ripened melon. Honeydew contains potassium, which helps to keep blood pressure down and regulates your heartbeat. Honeydew contains B-6 which must be present for the development of serotonin, which helps you sleep and regulates your mood. Honeydew is fat-free, low-sodium, cholesterol-free and high in vitamin C
# 12 are Kiwifruit. Another unsung hero of the fresh fruits available is Kiwifruit. Known for combating eye disease and fighting cancer, kiwifruit has lots to offer health wise. Kiwifruit contains compounds that have been shown to help prevent macular degeneration. Kiwifruit is also high in vitamin C, which is an antioxidant that can fight cancer and boost the immune system. Kiwifruit contains potassium, which can help lower blood pressure. Ongoing research has shown that a diet including kiwifruit may help prevent certain types of cancer, including prostate, lung and skin cancer. Kiwifruit is low-fat. saturated fat-free. sodium-free, cholesterol-free, a good source of vitamins C and E and a good source of potassium.
# 13 goes to Cantaloupe. Another fruit that should be vine ripened, cantaloupe is packed with benefits that start with a large amount of vitamin A. This vitamin can improve lung health. Cantaloupe also contains vitamin C which a has been shown to boost the immune system and help prevent heart disease. and stroke. Cantaloupe is fat-fee, very low-sodium, cholesterol-free and high in Vitamins A and C.
# 14 is Cauliflower. A favorite on the ketogenic diet, cauliflower is known to help prevent breast, bladder, colon, prostate and ovarian cancers. Cauliflower, as well as some other foods listed here, contain folate which can help prevent birth defects. And like the others it contains high amounts of Vitamin C which has been shown to boost the immune system. Cauliflower is fat-free, very low sodium, cholesterol-free, low in calories ahd high in vitamin C as well as a good source of folate.
# 15 is Broccoli another wonderful food for salads, soups and side dishes. Actually cooked broccoli contains more vitamin C than an orange and is a good source of calcium. The research suggest that eating broccoli can help prevent cataracts and strokes. Broccoli is fat-free, low-sodium, cholesterol-free, low in calories, high in vitamin c and a god source of folate.
Very Important: I want to stress that none of the information in this report is to be taken as health advice. Only a health professional can give you health advice> I am a Chef and look at this information as a good reason that I can to include as much of these foods as possible in my keto diet because they have a lot to offer in helping me maintain a whole foods keto lifestyle.
The The Environmental Working Group also puts out a list of the dirty dozen foods that you may wish to avoid. I wrote a report about these foods that you can find HERE
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