Brenda Khan
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy. While some people follow the keto diet to lose weight, it is actually a medical diet that comes with serious risks. So, what can't you eat on keto?
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What You'll Learn
- Starchy vegetables like peas, carrots and potatoes are too high in carbohydrates
- Fruits are also high in carbs, so should be consumed in small portions
- Alcoholic drinks like beer, liqueurs and mixed drinks are high-carb and low-nutrient
- Sugary foods like honey, syrup, sweets, cakes and biscuits are forbidden on keto
- Grains like wheat, rice, corn and oats are rich in carbohydrates and should be avoided
Starchy vegetables like peas, carrots and potatoes are too high in carbohydrates
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts burning fat for energy instead of carbohydrates.
Starchy vegetables like peas, carrots, potatoes, and sweet potatoes are too high in carbohydrates for the keto diet. Peas, for example, have 12 grams of net carbs per cup, which is a higher amount of carbs than other green veggies. Carrots are also too starchy for keto, with one source noting that eating more than a single carrot in one sitting can easily tip you over the edge of your keto limit.
Instead of starchy vegetables, keto dieters should opt for low-carb vegetables such as celery, tomatoes, spinach, mushrooms, broccoli, and zucchini. Cauliflower is also a good substitute for starchy vegetables like potatoes and sweet potatoes. It can be mashed with olive oil and garlic or used as a replacement for other starchy foods.
While starchy vegetables are restricted on keto, it's important to note that they are still nutritious and packed with health-promoting vitamins, minerals, and fiber. As such, some people may choose to eat them occasionally, but it is essential to be mindful of portion sizes and daily macronutrient targets.
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Fruits are also high in carbs, so should be consumed in small portions
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's primary source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy.
Fruits are among the top high-carb foods, providing essential vitamins, minerals, and fiber. Most fruits are low in starch but high in sugar and total carbs. Refined high-carb foods may prevent a ketogenic state if you consume more than your daily carb allowance, which is typically 20 to 50 grams of net carbohydrates per day. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates.
Some fruits have higher carb content than others. Raisins and other dried fruits, bananas, pineapples, grapes, mangoes, apples, and figs are some examples of higher-carb fruits. Even natural fruit juice is high in naturally occurring sugars, and juices with added sugars are even higher in total sugars. Juice also lacks most of the dietary fiber found in whole fruits.
Therefore, fruits should be consumed in small portions on the keto diet due to their high carb content. However, some fruits are more keto-friendly, such as berries, avocado, raspberries, unsweetened açaí puree, watermelon, and coconut. These fruits can be incorporated into the keto diet while still enjoying the health benefits of fruits, such as potassium, vitamin C, folate, and various phytonutrients.
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Alcoholic drinks like beer, liqueurs and mixed drinks are high-carb and low-nutrient
Alcoholic drinks like beer, liqueurs, and mixed drinks are generally high-carb and low-nutrient. Beer, liqueurs, and mixed drinks are high in carbohydrates and sugar, which can prevent a ketogenic state if you consume more than your daily carb allowance. Most alcoholic drinks, regardless of their carb content, contain at least 100 calories per serving.
Beer, for example, contains about 12 grams of carbohydrates per 12-ounce serving, while light beers contain around 5.8 grams of carbohydrates per 12-ounce can. Liqueurs, which are used as mixers, also contain a high amount of carbohydrates and always contain sugar.
Mixed drinks, such as cocktails, can be high in carbs depending on their ingredients. For instance, a vodka tonic or rum and coke derive most of their carbs from the sodas, juices, purees, and liqueurs used as mixers. These drinks can easily contain more than 10 grams of carbohydrates per serving.
When following a keto diet, it is recommended to limit alcoholic drinks that are high in carbohydrates and to be mindful of your total carbohydrate intake. Pure alcohol, such as rum, vodka, gin, tequila, and whiskey, contains no carbs and can be paired with low-carb mixers like diet soda, seltzer, or diet tonic water. Dry varieties of wine and vermouth also tend to be lower in carbs, with around 2 grams of carbohydrates per 5-ounce serving. However, sweeter wines can contain up to 4 grams or more of carbohydrates.
While low-carb alcoholic options exist, it is important to consume them in moderation as alcohol can impede weight loss and increase the risk of nutritional deficiencies over time. Additionally, the keto diet typically involves a drastic shift in drinking habits, and individuals may experience stronger effects from alcohol when on a low-carb diet.
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Sugary foods like honey, syrup, sweets, cakes and biscuits are forbidden on keto
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. To reach and maintain ketosis, a metabolic state where the body uses fat for energy instead of carbohydrates, it is important to avoid sugary foods.
Sugary foods like honey, syrup, sweets, cakes, and biscuits are forbidden on keto. These foods are high in carbohydrates and can easily increase your daily carb count without providing significant nutrition. Honey, for example, is a concentrated sugar that can quickly add up to your daily carb intake. Similarly, syrups like maple syrup or agave are also concentrated sugars that offer little nutritional value.
Sweetened hams, such as honey-baked ham or those glazed with a sugary mixture, are another food to avoid. The sugar baked onto or infused into these hams can hinder your ability to reach or maintain ketosis. Instead, opt for regular deli ham, which has a lower carb content.
In addition to the aforementioned sugary treats, biscuits, cakes, and other baked goods are also off-limits on the keto diet due to their high carb content. Bread, pasta, rice, and potatoes are also included in this category and are considered high-carb foods to be avoided.
While some fruits are allowed on the keto diet, such as berries, avocados, and raspberries, it is important to limit your intake of other fruits due to their high sugar content. Natural fruit juices are also rich in naturally occurring sugars, and those with added sugars have even higher sugar content. Therefore, it is advisable to consume whole fruits instead of juices to help maintain ketosis.
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Grains like wheat, rice, corn and oats are rich in carbohydrates and should be avoided
Grains are a food group that is rich in carbohydrates and should be avoided on a keto diet. This includes wheat, rice, corn, and oats, which are all high in carbs and can prevent a person from reaching or maintaining ketosis. Ketosis is a metabolic state where the body uses fat instead of carbohydrates for energy. It is achieved when the body has limited access to glucose, which comes from carbohydrates, causing it to burn fat for fuel instead.
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction of carbohydrates puts the body into ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy. While grains are a good source of fibre and other nutrients, they are also high in carbs and can therefore kick the body out of ketosis.
The keto diet recommends limiting total carbohydrate intake to 20-50 grams per day, which is a very low amount. This means that grains, which are high in carbs, should be avoided. Instead, the keto diet focuses on eating meat, fish, seafood, cheese, vegetables with butter, and other foods that are very low in carbs.
Some people may choose to have a more flexible approach to the keto diet, allowing for some grains in moderation. For example, dietitians Stone and Laura Dority suggest that active individuals can eat more carbs than sedentary people, so grains may be included in their diet in smaller portions. However, it is important to note that the keto diet is a restrictive diet and can be difficult to sustain long-term.
Overall, grains like wheat, rice, corn, and oats are typically avoided on the keto diet due to their high carbohydrate content, which can prevent ketosis and the associated weight loss and health benefits.
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Frequently asked questions
The keto diet is a low-carb, high-fat diet. The aim is to reach a metabolic state called ketosis, where your body burns fat for fuel instead of carbohydrates.
Foods that are high in carbohydrates should be avoided on the keto diet. This includes grains and starchy foods like wheat, rice, corn, and oats. Sweet potatoes, despite being packed with vitamins, minerals, and fiber, are also high in starch and should be avoided. Other foods to avoid include honey-baked ham, sweetened dairy products, and sugary treats like candies, pastries, and sugary drinks.
Some foods that are high in carbohydrates may be included in small amounts on the keto diet. For example, beans and legumes are high in fiber and protein but also contain carbohydrates. Similarly, milk is an excellent source of calcium and vitamin D but contains natural sugars, so unsweetened almond milk or another low-carb milk alternative is recommended.
Nuts and seeds are a great keto-friendly snack option. They can be paired with unsweetened peanut butter or rolled up in sheets of nori seaweed and baked in the oven for a crunchy, salty treat. Berries are also a good choice, as they are lower in carbs than other fruits.
