Keto and Ancestral Health: A Perfect Match?

The ketogenic diet has gained widespread attention for its unique approach to fuelling the body through fat rather than carbohydrates. But is keto in alignment with how our ancestors ate? Through the lens of ancestral health, keto may offer a modern interpretation of traditional eating patterns that supported humans for generations.

In this guide, we explore the historical and evolutionary roots of the ketogenic diet and how it intersects with ancestral eating principles. We’ll also highlight some of the practical ways to combine low-carb eating with whole, unprocessed foods.

The Evolutionary Roots of Keto

Early humans adapted to times of both abundance and scarcity. Unlike modern diets that are typically high in refined carbohydrates, our ancestors often went extended periods without food, relying on fat stores to meet their energy needs. This metabolic flexibility—shifting between burning carbohydrates and fat—may have allowed them to thrive across changing environments.

Common ancestral eating patterns that reflect keto principles:

• Emphasis on animal-based foods – Traditional diets often prioritised meat and organs, naturally low in carbohydrates.
• Seasonal carbohydrate intake – Whole fruits, tubers, and honey were consumed when available.
• Intermittent eating patterns – Fasting between meals or during periods of low food availability was common.
  

Combining Keto with Ancestral Principles

Bringing together the ketogenic framework with ancestral-style eating can encourage a more holistic, food-first approach. Here's how it may support your nutritional goals:

Fat as a Fuel Source

Reducing carbohydrate intake encourages the body to use fat for energy—reflecting how our ancestors may have fuelled themselves in low-carb conditions.

Whole Food Focus

A traditional keto approach that includes nutrient-dense options like grass-fed meats, organ meats, seafood, and seasonal vegetables can help maximise nutritional value.

Less Reliance on Processed Products

Avoiding highly processed keto-labeled products and focusing instead on real foods helps align with a more ancestral way of eating.

Flexible Meal Timing

Periodic fasting—whether intentional or due to limited food availability—was likely a natural part of life for early humans. This pattern can be echoed today through mindful meal spacing.

Building a Whole-Food Keto Approach

If you're exploring an ancestral-inspired keto diet, consider focusing on:

• Animal-Based Foods: Grass-fed meats, organ meats (like liver, kidney, and heart), wild-caught fish, eggs.
• Healthy Fats: Tallow, ghee, olive oil, coconut oil, avocado, and select nuts.
• Low-Starch Vegetables & Fermented Foods: Leafy greens, cruciferous vegetables, sauerkraut, kimchi, seaweed, and mushrooms.
  

Sample Ancestral-Inspired Keto Day

Day 1

• Breakfast: Pasture-raised eggs cooked in tallow with sautéed spinach
• Lunch: Beef liver with avocado and sauerkraut
• Dinner: Wild-caught salmon with Brussels sprouts cooked in ghee
  Snack: Bone broth with sea salt
  

Day 2

• Breakfast: Keto smoothie with coconut milk, raw egg yolk, and cacao
• Lunch: Lamb chops with cauliflower mash and fermented vegetables
• Dinner: Slow-cooked beef ribs with sautéed mushrooms
• Snack: Handful of macadamia nuts

While the modern ketogenic diet is often associated with weight loss or performance, its underlying principles echo aspects of traditional eating. When paired with an ancestral health mindset—one that favours real, nutrient-dense foods and flexible eating patterns—it may offer a sustainable way to support your nutritional lifestyle.

Disclaimer: This content is for general informational purposes only and does not constitute medical or dietary advice. Individual nutritional needs vary. Please consult a qualified health professional before making significant changes to your diet.