Keto Diet And Sprouts: What You Need To Know

Sprouts Farmers Market is a health-focused grocery store that stocks a wide range of keto-friendly foods. From keto baking options to low-carb veggies, meats, seafood, and dairy, Sprouts has something for everyone following a ketogenic diet. The store also offers a variety of keto snacks, sweeteners, and drinks. Some of the keto-friendly foods at Sprouts include coconut oil, olive oil, heavy cream, grass-fed meat, poultry, fish, and seafood, as well as nuts, seeds, and dairy products.

Keto-friendly vegetables

The keto diet is a nutritional plan that aims to put the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve this, the keto diet is high in fat, moderate in protein, and very low in carbohydrates.

When following a keto diet, it is recommended to limit your daily carb consumption to 20-50 grams. Vegetables contain starch, a type of carb, but many vegetables are considered keto-friendly due to their low carb content.

• Celery (2.97 grams)
• Zucchini (3.11 grams)
• Mushrooms (3.26 grams)
• Romaine lettuce (4.06 grams)
• Radishes (3.4 grams)
• Cucumber (3.63 grams)
• Spinach (3.63 grams)
• Arugula (3.65 grams)
• Asparagus (3.88 grams)
• Tomatoes (3.89 grams)
• Kale (4.42 grams)
• Bell peppers (4.78 grams)
• Cauliflower (4.97 grams)
• Eggplant (5.88 grams)
• Broccoli (6.27 grams)
• Cabbage (6.38 grams)
• Green beans (7.41 grams)
• Brussels sprouts (8.95 grams)

It is important to note that while these vegetables are keto-friendly, they should be consumed in moderation as part of a balanced keto diet. Additionally, the specific carb content may vary slightly depending on the source and preparation method.

When shopping for keto-friendly vegetables, remember that above-ground vegetables tend to be lower in starch and, therefore, more keto-friendly. Root vegetables, such as potatoes and sweet potatoes, are typically higher in starch and should be avoided on a keto diet.

Dairy-free options

Dairy-free keto options at Sprouts include:

• Kite Hill yogurt, which is made with almond milk and contains only 1g of carbs per serving.
• Walden Farms maple syrup, which is perfect for waffles, mug cakes, or maple dessert recipes.
• A variety of keto-friendly baking options, such as coconut flour, almond flour, erythritol, and keto chocolate chips.
• Avocado oil or coconut oil-based salad dressings, such as Primal Kitchen and Chosen Foods brands.
• Zevia products, including energy drinks and mixers, which are sweetened with stevia, zero-calorie, and contain no artificial coloring.
• Lily's and Eating Evolved keto-friendly chocolate bars, sweetened with natural sweeteners like stevia and erythritol.
• Native Forest Coconut Milk Powder.
• Bob's Red Mill Whole Flaxseed and Flaxseed Meal.
• Wheat Montana Organic Chia Seeds.
• Sprouts Organic Cocoa Powder.
• Sprouts Organic Coconut Shredded.

Keto fruits

The keto diet is a restrictive, high-fat, low-carb eating plan that limits daily carbohydrate consumption to 20-50 grams. This means that not all fruits are keto-friendly. However, there are several fruits that fit well within the keto diet and can be enjoyed in moderation. Here are some examples:

Avocados

Avocados are often used in savory dishes, but they are actually a fruit. They are an excellent source of healthy fats and are low in net carbs, with about 8.5 grams of carbohydrates and 6.7 grams of fiber per 3.5-ounce fruit. Avocados also provide essential nutrients such as vitamin C, vitamin K, potassium, and folate.

Watermelon

Watermelon is a hydrating fruit that is relatively low in net carbs compared to other fruits. A cup of diced watermelon contains approximately 11.5 grams of net carbs and 0.6 grams of fiber. It is also a good source of vitamins and minerals, including vitamin C, lycopene, potassium, and copper.

Strawberries

Strawberries are another low-carb, keto-friendly fruit. A cup of halved berries provides around 11.7 grams of carbohydrates and 3 grams of fiber. They are rich in antioxidants and contain vitamins and minerals such as vitamin C, lycopene, manganese, calcium, and folate.

Lemons

Lemons are an excellent choice for the keto diet, with approximately 6 grams of carbs and 1.8 grams of fiber per fruit. They are a good source of vitamin C and are considered a low-glycemic food, making them suitable for people with diabetes.

Tomatoes

Although often grouped with vegetables, tomatoes are technically a fruit. They are a good option for the keto diet due to their low carb count. One medium tomato provides about 4.78 grams of carbs and 1.48 grams of fiber. Tomatoes also contain essential nutrients such as lycopene, beta carotene, vitamin C, potassium, and folate.

Raspberries

Raspberries are a great berry choice for the keto diet. They are low in sugar and high in antioxidants compared to other fruits. A serving of about 19 raspberries contains 2.6 grams of carbs and 1.4 grams of fiber. They also provide vitamin C, manganese, vitamin K, and copper.

Peaches

Peaches are a stone fruit that can be included in the keto diet in moderation. They contain around 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. Peaches are an excellent source of vitamins A and C, as well as boron, which contributes to bone health.

Cantaloupe

Cantaloupe is a type of muskmelon that is relatively low in net carbs. A cup of diced cantaloupe has about 12.7 grams of carbs and 1.4 grams of fiber. It is a good source of folate, potassium, vitamin K, and beta carotene, which is important for eye health and immune function.

Star Fruit (Carambola)

Star fruit is a tropical fruit that is popular among those following a keto diet due to its low carb content. A cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc.

Blackberries

Blackberries are another berry option that is low on the glycemic index. A cup of blackberries contains 13.8 grams of carbohydrates and 7.6 grams of fiber. They are a good source of vitamin C, vitamin K, manganese, and other immune-supporting nutrients.

Keto meat and seafood

When it comes to keto meat and seafood, it's important to focus on quality. Organic, grass-fed meat is ideal, as it minimises steroid hormone and bacteria intake. For poultry, darker meat is preferable as it's fattier compared to lean white meat.

Meat

• Grass-fed beef
• Ribs
• Ground beef
• Ribeye and sirloin steaks
• Lamb
• Wild game
• Poultry
• Deli meats (e.g. sausages, cold cuts, turkey bacon)
• Pork chops and ground pork
• Ham (avoid glazed ham)
• Hot dogs

Seafood

• Salmon and other fatty fish (e.g. sardines, mackerel, tuna)
• Canned salmon, tuna, and sardines
• Shrimp
• Crab
• Lobster
• Scallops
• Smoked salmon
• Cod
• Halibut
• Trout
• Mahi Mahi
• Alaskan Salmon Burgers

When choosing seafood, opt for wild-caught, grass-fed, and uncured options with no added sugars.

Keto snacks

If you're looking for keto snacks, Sprouts Farmers Market has a wide variety of options.

For something savoury, you could try Whisps Cheddar Cheese Crisps, which are crunchy baked cheese snacks with only 1g of carbs per serving. Sprouts also stocks a range of pork rind snacks, such as Epic Oven Baked Pork Rinds, which are carb-free. If you're after something a little more spicy, try the Country Archer Jalapeno Beef Stick, or the Duke's Hot and Spicy Sausage Sticks.

If you have more of a sweet tooth, there are plenty of keto-friendly options at Sprouts. For a chocolate fix, try Lily's Dark Chocolate Premium Baking Bar, or the Lakanto Chocolate with Almonds. For something fruity, try Dang's Unsweetened Coconut Chips, or a pouch of Wild Friends Classic Cream Almond Butter.

Sprouts also has a good selection of keto-friendly drinks. La Croix Sparkling Water, Zevia Zero Calorie Sodas, and Topo Chico Sparkling Mineral Water are all great options.

So, whether you're craving something salty, sweet, or just wanting to stock up on drinks, Sprouts has plenty of keto-friendly snacks to choose from!

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