The ketogenic diet has gained significant popularity in Australia, offering a way of eating that focuses on low carbohydrates, moderate protein, and high healthy fats. If you’re considering adopting keto or just curious about what foods fit into this lifestyle, here’s a fresh and locally relevant guide to keto-friendly foods you can enjoy across Australia.
What Foods Are Keto-Friendly in Australia?
1. Protein Sources
Australian keto diets emphasize quality protein with a focus on fattier cuts to meet the high-fat requirement:
- Meats: Chicken thighs (preferred over lean breast for fat content), pork chops, sirloin steak, lamb, and kangaroo.
- Seafood: Salmon, mackerel, barramundi, oysters, mussels, shrimp, and other seafood are excellent choices packed with omega-3 fatty acids.
- Eggs: A versatile staple with almost zero carbs, eggs are perfect for any meal.
2. Healthy Fats and Oils
Fats are the cornerstone of keto, and Australians have access to a variety of healthy fats:
- Avocados – rich in monounsaturated fats and low in carbs, perfect fresh or in smoothies.
- Butter and ghee – great for cooking and adding flavour.
- Olive oil and avocado oil – ideal for dressings and low-heat cooking.
- Coconut oil – popular for cooking and baking.
- Nut butters – almond and macadamia nut butters are keto-friendly options.
3. Dairy Products
Full-fat dairy fits well into the keto framework:
- Cheeses like cheddar, mozzarella, and cream cheese.
- Heavy cream and sour cream.
- Greek yoghurt (unsweetened and full-fat versions).
4. Low-Carb Vegetables
Non-starchy vegetables are encouraged for fibre, vitamins, and minerals:
- Leafy greens: spinach, kale, arugula, and lettuce.
- Cruciferous veggies: broccoli, cauliflower, Brussels sprouts, and cabbage.
- Others: asparagus, zucchini, celery, cucumber, green beans, bell peppers, leeks, and mushrooms.
5. Nuts and Seeds
Great for snacks and adding texture to meals:
- Walnuts, almonds, macadamia nuts, pecans.
- Chia seeds, flaxseeds, pumpkin seeds.
6. Fruits (In Moderation)
Most fruits are too high in carbs, but some berries and others can be enjoyed sparingly:
- Avocado (technically a fruit) – very low in carbs and high in fat.
- Berries like blackberries, raspberries, and blueberries in limited amounts.
- Lemons and limes for flavouring.
What Should You Avoid?
To stay in ketosis, it’s important to steer clear of high-carb foods commonly found in Australian diets:
- Bread, pasta, rice, and grains.
- Potatoes, sweet potatoes, corn, and other starchy vegetables.
- Most fruits like bananas, apples, mangoes, and grapes.
- Sugary foods and drinks, including fruit juices, sweets, and desserts.
- Processed foods with added sugars or unhealthy vegetable oils (e.g., canola, soybean, sunflower oils).
Tips for Shopping Keto in Australia
- Look for fresh, local produce and meats at farmers’ markets or supermarkets.
- Choose full-fat dairy products and avoid low-fat or reduced-fat options, which often contain added sugars.
- Read labels carefully on packaged foods to check for hidden carbs or sugars.
- Stock up on pantry staples like nuts, seeds, coconut oil, and nut butters.
Sample Aussie Keto Meal Ideas
- Breakfast: Scrambled eggs with avocado and sautéed spinach cooked in butter.
- Lunch: Grilled barramundi with a side of roasted broccoli and a drizzle of olive oil.
- Dinner: Kangaroo steak marinated with lemon myrtle and served with steamed asparagus.
- Snack: Celery sticks with almond butter or a handful of macadamia nuts.
The keto diet in Australia revolves around eating plenty of healthy fats, moderate protein, and low-carb vegetables, while avoiding sugars and starches. With access to fresh local produce, quality meats, and nutritious fats, Aussies have a great foundation for following keto successfully and deliciously.