Brenda Khan
The ketogenic, or keto, diet is a high-fat, moderate-protein, low-carb diet that uses natural body chemistry changes to induce weight loss. When following a keto diet, it's important to remember that not all fats are equal. While following a keto diet, it is recommended to stay away from foods high in sugar and carbs, including pasta, bread, crackers, and most fruits. However, keto-friendly foods include beef, pork chops, pork tenderloin, and full-fat dairy products, as well as non-starchy vegetables and nuts. Some popular keto-friendly foods include bacon, eggs, cheese, and butter.
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What You'll Learn
- Alcohol: low-carb alcoholic drinks like wine, light beer, and pure alcohol can be consumed in moderation
- Beans: beans are high in carbohydrates, but some like green beans and soybeans are low-carb and keto-friendly
- Bread: traditional bread contains around 20g of carbs per slice, but keto-friendly bread made with almond or coconut flour is available
- Fruit: fruits like watermelon, berries, avocado, and cantaloupe are low in carbohydrates and suitable for keto diets
- Rice: rice is a starchy food with a high carb content, so it may prevent ketosis if consumed in large quantities
Alcohol: low-carb alcoholic drinks like wine, light beer, and pure alcohol can be consumed in moderation
Alcoholic drinks are typically loaded with carbs and sugar, which can take the body out of ketosis. However, it is possible to drink alcohol in moderation and maintain a ketogenic diet. Low-carb alcoholic drinks like wine, light beer, and pure alcohol can be consumed in moderation.
Wine is a keto-friendly option, but not all wines are ideal. Wines with higher alcohol content tend to have fewer carbs. Stick with wines that are greater than 12% alcohol. Varietals like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options, with around 1 gram of carbs per ounce or less. A glass of sauvignon blanc, for instance, has 3 grams of net and total carbs, 0 grams of fat, and 0.1 grams of protein. Cabernet sauvignon, pinot noir, and merlot are drier varietals that offer fewer carbs per ounce than sweeter red wines. One glass of cabernet sauvignon has 3.8 grams of total and net carbs, 0 grams of fat, and 0.1 grams of protein.
Light beer can also be consumed on a keto diet, but it should be limited to one serving as it has a higher carbohydrate percentage and sugar content. White Claw hard seltzer is another option, with 2 grams of carbs per can.
Pure spirits typically have 0 grams of carbs, but when mixed with fruit juices or other drinks, they can contain grams of carbs and sugars that can take the body out of ketosis. Vodka is one of the purest spirits and is a good keto drink when drunk neat. Gin with soda water or tonic water is also acceptable on a ketogenic diet, but flavoured gins have higher amounts of sugar and should be avoided for a strict keto diet.
It is important to remember that even low-carb alcoholic drinks are rich in "empty" calories and can contribute to weight gain and nutritional deficiencies. Alcohol can suppress fat burning and increase body fat by causing the body to store extra calories as fat tissue. Therefore, it is recommended to keep alcohol intake moderate, defined as one drink per day for women and two per day for men.
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Beans: beans are high in carbohydrates, but some like green beans and soybeans are low-carb and keto-friendly
Beans are generally considered a healthy food, as they are rich in protein, fibre, vitamins, and minerals. However, they also contain carbohydrates, which can be an issue for people on a keto diet. The keto diet is a low-carbohydrate, high-fat diet, which aims to induce ketosis, a state in which the body burns fat instead of carbohydrates for energy. To achieve ketosis, it is recommended that 75% of daily calories come from fat, 20% from protein, and only 5% from carbohydrates. This equates to a daily intake of around 25 to 50 grams of carbohydrates.
Most beans are too high in carbohydrates to be suitable for the keto diet. For example, one cup of black beans contains 41 grams of carbohydrates, which is almost a day's worth of carbs on the keto diet. Even reducing the portion size to half a cup of black beans would still provide 20 grams of carbohydrates, which is close to the maximum daily carb intake on the keto diet.
However, some types of beans, such as green beans and soybeans, are low in carbohydrates and can be considered keto-friendly. Green beans, for example, contain only two grams of net carbs per 1/2 cup serving. Edamame, young white soybeans, are another option, with four grams of net carbs per 1/2 cup serving. Black soybeans are also a good low-carb option, although some people recommend avoiding them due to the controversy surrounding soy's potential effects on hormone balance.
While these low-carb beans can be included in the keto diet, portion sizes should still be watched, with recommended serving sizes ranging from one to one-half cups. Additionally, those on the keto diet should be mindful of their overall carb intake to ensure they remain in ketosis.
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Bread: traditional bread contains around 20g of carbs per slice, but keto-friendly bread made with almond or coconut flour is available
Bread is usually made with refined wheat, which is high in carbohydrates. A single slice of traditional bread contains around 20g of carbs, which is a large portion of a keto dieter's daily allowance. Therefore, bread is not recommended for those following a ketogenic diet.
However, this does not mean that bread is entirely off the menu. Keto-friendly bread is available, and it is made with low-carb ingredients such as almond flour, coconut flour, ground flax, psyllium husk, or almond meal. These breads typically have 0g net carbs per slice, although some have 1g or 2g.
You can buy ready-made keto bread from shops, or you can make your own at home. There are many recipes available, and some can be prepared in under two minutes. For example, cloud bread is a protein-rich alternative that can be used as a sandwich base or an English muffin replacement. It is made by whisking egg whites with an electric mixer until they form stiff, foamy mounds. You can also make a simple, low-carb pizza crust with a base of cauliflower and eggs.
Keto bread can be a good option for people who want to reduce their carbohydrate intake, but it is not suitable for everyone. It is high in fibre, which can cause digestive issues such as gas, bloating, and loose stools. It is also high in fat, which may be a concern for people who are sensitive to fatty foods.
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Fruit: fruits like watermelon, berries, avocado, and cantaloupe are low in carbohydrates and suitable for keto diets
Fruits contain natural sugars, which can add to a person's daily carbohydrate intake. However, some fruits are low in carbohydrates and can be consumed on keto diets in moderation.
Watermelon is a keto-friendly fruit. It contains lycopene, a plant nutrient that gives it its pink colour. Lycopene is beneficial for fighting inflammation and diseases such as cancer, heart disease, and diabetes. A cup of watermelon has fewer net carbs than strawberries, which is another keto-friendly fruit. Strawberries are rich in vitamin C and folate and are surprisingly low in calories for their sweetness. They also contain antioxidants, including vitamin C and lycopene, and other vitamins and minerals such as manganese, calcium, and folate.
Berries, in general, are a good lower-carb choice. They are high in fibre, which is an important factor in the keto diet as it helps to keep constipation at bay. Blackberries, for example, are a good source of vitamin C, vitamin K, and manganese. Raspberries are another berry option that provides sweetness and a healthy amount of fibre.
Avocados are also a great choice for keto diets. They are low in carbohydrates and high in healthy fats, making them an even more keto-friendly option. Avocados also contain a good amount of fibre, with an average avocado of 150g containing only around 2.8g of net carbs.
Cantaloupe, also known as honeydew melon, is another low-calorie and low-carb fruit option. It offers a burst of sweetness along with useful electrolyte minerals such as potassium.
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Rice: rice is a starchy food with a high carb content, so it may prevent ketosis if consumed in large quantities
The keto diet is a high-fat, low-carbohydrate diet that aims to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve and sustain ketosis, it is crucial to limit carbohydrate intake and choose foods that align with the keto diet's strict rules.
Rice, being a starchy food with a high carbohydrate content, may impede the body's ability to enter ketosis if consumed in large quantities. Specifically, brown rice, a whole grain, is not recommended for keto eating plans. According to USDA data, a half-cup serving of brown rice contributes 23 grams of net carbs, which can quickly exceed the daily carb allowance for those on a keto diet.
While white rice is also high in carbs, it contains slightly fewer carbs than brown rice. However, both types of rice can cause a spike in blood sugar levels if not consumed with the right amount of fiber, fat, and protein. Therefore, those on a keto diet are often encouraged to substitute rice with low-carb alternatives like cauliflower rice, cabbage rice, broccoli rice, zucchini rice, or even mushroom rice. These alternatives provide similar textures and flavors while significantly reducing the carbohydrate content of a meal.
It is important to note that the keto diet is not suitable for everyone, and it should be approved and supervised by a healthcare professional. Additionally, those on a flexible keto diet or a low-carb lifestyle may have more options for incorporating small amounts of rice into their diet while still achieving their health goals.
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Frequently asked questions
No, beans are too high in carbohydrates to be considered keto-friendly. However, some beans like green peas, soybeans, and green beans are low-carb, making them keto-friendly.
Carrots can be eaten on a keto diet, but in smaller quantities because they are higher in sugar than leafy greens. One cup of carrots has 12 grams of carbs, so a 1-cup serving is already half of your ideal carb intake for the day.
Yes, eggs are a good source of protein and are keto-friendly.
Yes, but only fruits that are low in carbohydrates, such as watermelon, berries, avocado, cantaloupe, and olives. Fruit smoothies and fruit juices are not allowed on keto except for lemon and lime.
Sweet potatoes are typically excluded from a keto diet because they are high in carbohydrates, with a medium sweet potato containing 27 grams of carbs. However, some variations of the keto diet allow for higher-carb days, so sweet potatoes may be eaten in moderation on those days.
