Jeffrey Salazar
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The aim is to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve ketosis, the general recommendation is to consume under 20 to 50 grams of carbohydrates per day. This means that grains, starchy foods, fruits, legumes, and sugar are limited or replaced with lower-carb options. While cheese, nuts, and non-starchy vegetables are encouraged, some foods like carrots and sweet potatoes are too starchy for keto and should be avoided or substituted. Alcoholic beverages are also restricted due to their high carb content, with liquor and unsweetened soda being a lower-carb option.
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What You'll Learn
Alcoholic drinks: vodka tonics, beer, and rum and coke are high in carbs
Alcoholic drinks with high carbohydrate content are not recommended for a keto diet. The keto diet is a low-carb, high-fat diet that aims to induce a state of ketosis, where fat becomes the primary source of energy instead of carbohydrates. When following a keto diet, it is important to be mindful of the number of carbohydrates consumed to maintain ketosis.
Vodka tonics, beer, and rum and coke are all alcoholic drinks that are typically high in carbohydrates. The carbs in these drinks come mostly from the mixers used, such as sodas, juices, and purees. For example, a 12-ounce can of Coca-Cola contains 39 grams of carbs, and when mixed with rum, the drink contains 17.6 grams of carbohydrates. Beer is also high in carbs, with light beers containing around 5.8 grams of carbohydrates per 12-ounce can, and regular beers containing upwards of 12 grams of carbs per can.
To keep your carbohydrate intake low while enjoying an alcoholic beverage, it is recommended to choose pure forms of alcohol like whiskey, gin, tequila, rum, and vodka, which are all carb-free. These can be paired with low-carb mixers like diet soda, seltzer, diet tonic water, or powdered flavour packets. For example, a vodka soda has zero carbs per drink. It is important to note that while these drinks are keto-compliant, alcohol is considered empty calories and can slow down weight loss progress, so it should be consumed in moderation.
Additionally, it is worth mentioning that a keto diet can lead to lowered alcohol tolerance. This is because the body stores carbohydrates as glycogen, and during ketosis, there are very low levels of glycogen. As a result, there are fewer substances in the body to absorb alcohol, causing it to reach the bloodstream quicker and be processed more quickly, reducing alcohol tolerance.
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Starchy vegetables: sweet potatoes, carrots, and legumes
Starchy vegetables are a definite no-go on the keto diet. This includes sweet potatoes, carrots, and legumes (beans, peas, lentils, etc.). These vegetables have a higher carbohydrate content and can quickly push you over your daily carb limit.
Sweet potatoes, for example, are a staple food in many cultures and a great source of vitamins and minerals, but they don't fit into a keto diet. A medium-sized sweet potato contains around 23 grams of net carbs, which is almost an entire day's worth of carbs on a standard keto diet.
Carrots, while packed with vitamin A and beta-carotene, are also relatively high in carbs. A single cup of chopped carrots contains about 12 grams of net carbs. While you might be able to include small amounts of carrots in your keto meals, they should be enjoyed in moderation and paired with lower-carb vegetables.
Legumes, which include beans, peas, and lentils, are also starchy and high in carbohydrates. For example, a cup of cooked chickpeas has about 45 grams of carbs. Legumes are also often advised against on keto because they contain lectins and phytates, which can reduce the absorption of minerals and interfere with digestion.
However, it's worth noting that not all legumes are equally restricted. For instance, black soybeans are considered acceptable on keto because they have a much lower carb count—about 2 grams of net carbs per half-cup. Additionally, some people on keto choose to soak and sprout legumes to reduce the effects of lectins and phytates, making them a more viable option in small quantities.
In summary, while starchy vegetables like sweet potatoes, carrots, and legumes offer nutritional benefits, they are generally avoided on a keto diet due to their high carbohydrate content. However, moderation and careful planning can allow for the inclusion of small amounts of these vegetables, especially in the case of legumes, where preparation methods can reduce their negative impacts.
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Fruits: all fruits are rich in carbs, but berries are allowed in small portions
Fruits are typically high in carbohydrates, but they are also usually filled with fibre. The keto diet is a restrictive eating plan focused on extremely low carbohydrate consumption. People following the keto diet are instructed to limit carbohydrates to less than 50 grams per day. There is some variation in the amount of carbs permitted per day, and some sources say to consume no more than 20 grams daily.
However, it is a myth that all fruit must be eliminated from the keto diet. In fact, there are plenty of fruits that can be included in moderation as part of a healthy low-carb diet. Fruits that are low in carbohydrates include avocados, lemons, limes, and berries such as blackberries, raspberries, and strawberries. A 1/2 cup serving of raspberries contains 7.5 grams of carbs and 4 grams of fibre. Strawberries are also a relatively low-carb option, with 100 grams containing 7.7 grams of carbs.
It is important to note that consumption of fruit on the keto diet should still be limited. Modified keto dieters aim for around 30–50 grams of net carbs per day to maintain ketosis and maximize results, and this limit can be quickly reached with too much fruit. Instead, it is recommended to stick with healthy fats, protein foods, non-starchy veggies, and limited fruit to keep net carbs low. One serving of berries may be the only fruit you'll have that day.
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Sugary foods: candies, pastries, and chocolate
The keto diet is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve and maintain ketosis, it is crucial to limit the consumption of sugary foods, including candies, pastries, and chocolate.
Candies, pastries, and chocolate are typically high in sugar and carbohydrates, which can hinder ketosis. Regular peppermint candies, for instance, are mostly made from sugar, and consuming just one or two can negatively impact a keto diet. Therefore, it is recommended to opt for sugar-free alternatives or keto-friendly candies, such as Dr. John's Healthy Sweets Peppermint Hard Candy, which is sweetened with erythritol and xylitol. However, even keto-friendly candies should be consumed in moderation as they can still contain calories and may cause digestive issues if eaten in excess.
Pastry products, such as cakes, cookies, biscuits, and bread, are also high in carbohydrates and should be avoided on a keto diet. These products can quickly increase insulin levels, hindering fat burning and making it challenging to achieve and maintain ketosis. Instead of traditional pastries, keto dieters can opt for keto-friendly baked goods that use natural sweeteners like stevia or erythritol, which have minimal effects on blood sugar levels.
Chocolate is another treat that keto dieters often crave. Standard chocolate bars are usually highly processed and contain significant amounts of sugar and carbohydrates. However, there are keto-friendly alternatives, such as dark chocolate with at least 70% cocoa content and low sugar. Bulletproof's Original Milk Style Chocolate Bar is another option that uses stevia and erythritol as sweeteners, providing the taste of sugar without the blood sugar spike. Additionally, some companies offer keto chocolates, such as BeKeto, which guarantees products that adhere to keto diet principles.
While indulging in sugary treats may satisfy cravings, it is important to remember that these foods can quickly take the body out of ketosis and hinder weight loss goals. Therefore, it is recommended to opt for keto-friendly alternatives and practice moderation to stay on track with the keto diet.
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Grains: wheat, rice, corn, and oats
The keto diet is a high-fat, moderate-protein and very low-carbohydrate diet. The main objective of this diet is to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve ketosis, it is recommended to stay under 20 to 40 grams of carbohydrates per day.
Grains, including wheat, rice, corn, and oats, are rich in carbohydrates and should be avoided on the keto diet. These foods can have a notable impact on blood sugar levels and impede the body's ability to enter ketosis. By eliminating these high-carb staples from your diet, you enable your body to efficiently burn fat for energy instead of relying on glucose derived from carbohydrates.
When following a keto diet, it is important to be mindful of your total carbohydrate intake and how you choose to "spend" your carbs. While grains are typically off-limits, some people may choose to include small portions of certain legumes and beans, which are also high in carbs, due to their dietary fiber, protein, and micronutrient content.
It is worth noting that the keto diet is a restrictive diet that can be difficult to sustain long-term. It is also associated with an increase in "bad" LDL cholesterol and a higher intake of saturated fats, which are linked to heart disease. Therefore, it is important to work with a registered dietitian nutritionist to create a plan that ensures you are meeting your nutritional needs while following the keto diet.
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Frequently asked questions
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The aim is to put the body into a metabolic state called ketosis, where fat becomes the primary source of energy instead of carbohydrates.
Foods that are high in carbohydrates should be avoided, such as grains, starchy foods, and sugar. This includes wheat, rice, corn, oats, cereal, crackers, pasta, bread, pizza, muffins, and beer.
Yes, but in small portions. Fruits such as berries, avocado, raspberries, watermelon, and coconut are keto-friendly. Leafy greens like kale, Swiss chard, spinach, cauliflower, broccoli, and bell peppers are also suitable for the keto diet.
Alcoholic drinks like beer, liqueurs, and mixed liquor-based drinks are high in carbohydrates and should be limited. Sodas and fruit juices are also packed with sugar and should be avoided.
The keto diet is often advertised as a weight-loss solution and may have other health benefits, such as enhancing overall well-being. However, it is important to note that it also comes with serious risks and should be approached with caution.
