Adopting a keto or low-carb lifestyle takes more than managing macronutrients. A healthy eating pattern also includes getting adequate vitamins, minerals, and other nutrients to be your best. Understanding potential shortfalls, eating foods to fill the gaps, and adding supplements if needed can help boost your wellness strategy.
Know necessary nutrients you may lack
- By avoiding higher carb foods, you may not get enough magnesium, vitamin C, vitamin K, and folate.
- The latest Dietary Guidelines for Americans report indicates calcium, potassium, vitamin D, and fiber, are “nutrients of public health concern” because they are under-consumed, which may lead to adverse health.
- According to data from the most recent NHANES What We Eat in America study, the average American’s intake of omega-3 fats fall short of the recommended intake.
- All these nutrients are essential to support your healthy aging journey.
Focus on foods to help fill potential nutrient gaps
- Try a food-first approach as your main strategy to get the essential nutrients you need — it’s the most delicious solution!
- The carb-conscious foods below supply potential shortfall nutrients. We encourage you to personally adopt as many as you can as your vital “go-to” foods.
- Enjoy these foods in meals and snacks you fix at home, take on-the-go, and choose from restaurants.
Seek supplement support if appropriate
- It’s possible to fill nutrient gaps by regularly eating good dietary sources. Taking a daily multivitamin/mineral supplement may give you extra assurance.
- Consider supplements if you infrequently consume or avoid:
- Animal proteins (meats, poultry, seafood, eggs, and cheese) — try to boost your B12 intake with fortified non-dairy milk alternatives and consider a vitamin B12 supplement. This is especially important if your age is >50 because your body needs more.
- Dairy — try to get calcium and vitamin D from a fortified non-dairy milk alternative and consider taking a vitamin D supplement.
- Fish, nuts, and seeds — consider an omega-3 supplement. Options include fish oil or algae (algal) oil if you prefer a vegetarian option.
- Inform your healthcare provider about any changes to your daily routine, including supplements.
Conclusion
Optimize your keto or low-carb eating style by consuming adequate micronutrients, fiber, and omega-3 fats. Use a food-first approach and consider supplementation if meeting your needs is not possible.