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5 Foods!

Macadamia Nuts

I. Calories. 730 Calories per 100 grams or 200 Calories per 10-11 kernels.
II. Taste Diversity. Different flavor profile than the other 4 on the list. Add salt, cinnamon, cacao, etc. to increase taste diversity even more.
III. Fat Diversity. Amazing source of MUFAs, like olive oil and avocado oil. Plus, it’s much lower in Omega-6 than olive oil or avocado oil. Plus plus, it’s basically your only good dietary source of the super anti-inflammatory fatty acid, palmitoleic acid a.k.a. Omega-7!
IV. Versatility. Snack on them. Crush them over salads. Make fat bombs. Make them into a butter. Use that butter in keto-hot chocolates. Endless possibilities!

Mackerel, Smoked

I. Calories. Mackerel is among your fattiest fish. A 225-gram (8 oz) portion of good pure smoked Mackerel can have about 700 Calories and 50-60 grams of protein with no carbs. Such a perfect keto protein source.
II. Taste Diversity. Different flavor profile than the other 4 on the list.
III. Fat Diversity. Amazing source of Omega-3s, EPA and DHA!!!
IV. Versatility. Eat alone. Crumble over salads. Make into keto sandwich with keto bread and bacon. Or, my favorite, dip in number three on our list…

Avocado Oil Mayo, Primal Kitchen

I. Calories. 100 Calories per Tablespoon (15 grams). A single, modest 330-gram (12 oz) jar can have over 2,000 Calories and can be consumed in a day.
II. Taste Diversity. Different flavor profile than the other 4 on the list. Add spices to it to mix up the flavor profile even more.
III. Fat Diversity. Amazing source of super avocado oil fats (MUFAs/oleic acid)!!!
IV. Versatility. Dip anything in it, especially mackerel! If you’re looking for something green, crispy sheets of sushi nori are also great for dipping. I love spreading ¼ cup of avocado oil mayo on a couple sheets of nori, tossing in some mackerel, and wrapping it up into a healthy keto-hard-gainer-fat-wrap.

Brand: If you don’t make your own, which can be laborious when you eat so much, Primal Kitchen is a great brand.

Coconut Butter, Raw & Organic (It’s just pressed coconut meat without water)

I. Calories. 105 Calories per Tablespoon (16 grams). A single, modest 14 oz jar is 2,520 Calories and is also able to be consumed in a day, although I recommend limiting yourself to half.
II. Taste Diversity. Different flavor profile than the other 4 on the list. Somehow, it’s sweet, despite having only 1 net carb per Tablespoon. It’s magical stuff.
III. Fat Diversity. Source of MCTs and lauric acid.
IV. Versatility. Melt it into coffee. Crumble it on chicken or seafood. Dip dark chocolate in it. Melt it over vegetables. Or, best of all, eat it with a spoon!

Brand: Artisana Organics Raw Coconut Butter. (I have successfully performed blood glucose lowering experiments with this brand.)

Goat’s Milk Blue Cheese, Raw

I. Calories. About 370 Calories per 100 grams.
II. Taste Diversity. Different flavor profile than the other 4 on the list. Delish!
III. Fat Diversity. It’s dairy… which is not otherwise represented on the list. And, as an aside, did you know C8 caprylic acid was named after “capra,” the Latin for “goat”?
IV. Versatility. Hard enough to eat alone. Often soft enough to spread on proteins.

Notes: Goat’s milk doesn’t have the inflammatory A1 casein found in cow’s milk. Blue cheese is probiotic. Raw cheese is also probiotic, and safe. If you can’t find a raw goat’s milk blue, Roquefort sheep’s milk cheese is also super!

Nicholas Norwitz - Oxford PhD Researcher and Harvard Med Student:
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