Keto Diet And Whole Foods: A Perfect Match?

Whole Foods Market is a health-focused grocery store catering to those with dietary restrictions or those living a healthy lifestyle. The store offers a wide range of keto-friendly products, from snacks and drinks to meals and supplements. With the merger of Amazon and Whole Foods, customers can enjoy the convenience of online shopping and home delivery, making it easier than ever to stick to a keto diet. In this article, we will explore the keto options available at Whole Foods and provide tips for navigating the store.

Keto-friendly snacks, drinks, and meals

Whole Foods Market offers a wide range of keto-friendly snacks, drinks, and meals to cater to those on a ketogenic diet.

Snacks

Whole Foods provides a variety of keto-friendly snacks, including:

• Pre-cut vegetables like celery sticks with peanut butter, cucumber slices with smoked salmon, or crudités with keto-friendly dips.
• Keto-friendly chips, such as EPIC Provisions Pork Rinds, which can be paired with guacamole.
• Keto-friendly cookies and bars, like Fat Snax Keto Cookies (Chocolate Chip, Double Chocolate Chip, or Peanut Butter) and Love Good Fats Chocolate Chip Cookie Dough Snack Bar.
• Keto Cups, such as Eating Evolved Organic Keto Cups, which combine cacao, coconut butter, MCT oil, and monk fruit extract.
• Keto shakes, including the Koia Chocolate Brownie Keto Shake, a dessert-like shake with coconut milk, plant-based proteins, and MCT oil.
• Nuts, such as 365 by Whole Foods Market Organic Almonds, which can be eaten as-is or used in homemade trail mix or roasted with butter and spices.

Drinks

While water is always a healthy choice, Whole Foods also offers a range of keto-friendly drinks, including:

• Tea, such as black or green tea, which contain negligible carbs and can be enjoyed hot or iced.
• Coffee, either hot or iced, which is calorie-free, carb-free, and safe for the keto diet.
• Herbal teas, such as hibiscus, chamomile, yerba mate, peppermint, or rooibos tea, which are generally low in carbs.
• Diet soda, such as Zevia or Virgil's Zero Sugar, sweetened with natural zero-calorie sweeteners like stevia or erythritol.
• Sparkling water, such as Perrier, Aura Bora, or Hint, which offer a variety of flavors without the added sweeteners.
• Low-carb juices, such as lemon or lime juice, which can be added to water or tea for a boost of flavor.
• Milk alternatives, such as unsweetened almond or coconut milk, which are keto-friendly and can be used in cereals or culinary preparations.

Meals

Whole Foods provides a 7-day keto-friendly meal plan with recipes and ideas for breakfast, lunch, dinner, and snacks. Here are some examples of keto-friendly meals:

• Breakfast: Egg White Omelet Bites, Keto-Friendly Yogurt with chia seeds and raspberries, or Egg Boats with avocado.
• Lunch: Salmon Salad with Avocado, Leftover Chicken Breast over salad, or Keto-friendly rotisserie chicken with greens, drizzled with olive oil and balsamic.
• Dinner: Herbed Prime Rib Roast with riced cauliflower and steamed broccoli, Chicken Breast with Thai, Italian, Mexican, Indian, or Greek flavors served with grilled asparagus, or Pan-Seared Chilean Sea Bass with Caramelized Lemon Sauce and riced cauliflower.

Whole Foods also offers ready-to-eat keto-friendly entrées, such as a whole rotisserie chicken, and grab-and-go options for busy days.

Keto-friendly shopping at Whole Foods

Whole Foods Market is a health-focused grocery store catering to those living a healthy lifestyle or living with dietary restrictions. It is a one-stop shop for keto, paleo, vegan, and Whole30 products. The store offers a range of keto-friendly snacks, drinks, and meals.

Keto-friendly foods at Whole Foods

Whole Foods offers a wide variety of keto-friendly foods, including:

• Avocados and guacamole
• Nuts and seeds, including 365 natural almonds
• Meat sticks, such as the Vermont cracked pepper beef and pork meat stick
• Chocolate, such as Lily's Sweets chocolates, sweetened with Stevia
• Cheese, including an extensive collection of high-quality raw cheese
• Parmesan crackers, such as Perfectly Crisp
• Pork rinds, such as Go Pig or Go Home chili and salt pork rinds
• Jerky, including Epic venison jerky, made with game meat
• Nut and seed butters, such as almond butter, cashew butter, or sun butter, with no added sugars
• Siete Cashew Queso, a dairy-free queso option

Other keto-friendly options at Whole Foods

In addition to the keto-friendly foods mentioned above, Whole Foods also offers:

• Keto-friendly soups, such as Kettle & Fire Keto Soups
• Zucchini noodles, such as Veggie Noodle Co. Zucchini Spirals, a low-carb alternative to pasta
• Almond butter packets, such as Justin's Classic Almond Butter, a portable protein option
• Riced cauliflower, such as 365 Organic Riced Cauliflower, a low-carb alternative to rice
• Veggie trays, such as Taylor Farms Organic Veggie Tray, which offers a variety of low-carb and high-fiber vegetables
• Mixed berries, which are naturally low in sugar and carbs and can be paired with high-fat foods like cheese and nuts
• Dairy-free yogurt, such as Kite Hill Artisan Almond Milk Yogurt, which is low in carbs and sugar
• Keto brownie and cake mixes, such as Keto Fudge Brownie Mix and Keto Chocolate Cake Mix, which are naturally sweetened and gluten-free
• Avocado oil, such as Primal Kitchen Avocado Oil, a healthy way to add fats to your diet
• Flax seed crackers, such as Doctor In The Kitchen Flackers Organic Flax Seed Crackers, which are tasty and keto-friendly, with only one gram of carbohydrates per six crackers

Shopping tips for keto-friendly products at Whole Foods

When shopping for keto-friendly products at Whole Foods, consider the following tips:

• Take advantage of the bulk section to buy only what you need and check the labels for ingredients and nutrition facts.
• Use your Amazon Prime membership to get a discount at Whole Foods by scanning a QR code at the register with the Amazon app.
• Check out the produce, salad, and hot food bars for fresh and healthy snack options, including an extensive organic produce section and a robust salad bar.
• Look for pre-sliced fruits and vegetables for convenient, fresh snacks on the go.
• Be mindful of what's in season and on sale to save money, and consider buying store brand over name brand.
• Frozen vegetables can also be a cost-saving option, but avoid pre-cut fruits and vegetables as they tend to be more expensive.

Keto-friendly foods to avoid at Whole Foods

Whole Foods offers a wide range of keto-friendly options, from snacks to drinks and meal options. However, to maintain ketosis, there are some keto-friendly foods that should be avoided or limited. Here are some keto-friendly foods to avoid when shopping at Whole Foods:

Refined Carbs and Starchy Vegetables

Avoid refined carbs such as bread, pasta, rice, pastries, and other gluten-free baked goods. These foods are high in carbohydrates and can prevent ketosis. Instead, opt for low-carb alternatives like cauliflower rice or spiralized vegetables.

Starchy vegetables like corn, potatoes, sweet potatoes, and beets should also be limited. These vegetables contain more digestible carbohydrates than fiber and can hinder ketosis.

High-Sugar Fruits and Fruit Juices

Fruits like bananas, raisins, dates, mangoes, and pears are high in natural sugars and carbohydrates. While they are nutritious, they can spike your blood sugar and prevent ketosis. Limit their consumption or opt for lower-sugar fruits like berries.

Fruit juices, even 100% fruit juice, are also high in fast-digesting carbs. Stick to water or unsweetened beverages to avoid a high carb intake.

Honey, Syrup, and Sugar

Honey, maple syrup, and other forms of sugar are high in carbohydrates and low in nutrients. They can easily increase your daily carb count and kick you out of ketosis. Avoid adding these to your coffee or tea, and be mindful of their presence in baked goods and processed foods.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks are high in carbohydrates and low in nutrients. If you choose to drink alcohol, opt for dry red or white wine, or hard liquor, which have around 5 grams of carbs or less per serving. However, remember that alcoholic drinks generally offer little in the way of micronutrients.

Condiments and Sauces

Ketchup, barbecue sauce, and sweet chili sauce are examples of sugar-packed condiments that can quickly add to your daily carb count. Opt for hot vinegar-based sauces, full-fat mayonnaise, or whole-grain mustard instead. Always check the carb content on the label.

Low-Fat or Reduced-Fat Foods

When following a keto diet, your body relies on fat as its main source of fuel. Low-fat or reduced-fat foods, such as low-fat yogurt, mayonnaise, salad dressings, or skim milk, are often higher in carbohydrates to compensate for the lack of fat. Opt for full-fat options instead.

Remember, when shopping at Whole Foods or elsewhere, always read nutrition labels carefully and pay attention to your total carbohydrate intake to ensure you stay within your keto macro targets.

Keto-friendly alternatives at Whole Foods

Whole Foods Market is a health-focused grocery store catering to those living a healthy lifestyle or living with dietary restrictions. It is a one-stop shop for keto, paleo, and vegan products. The store offers a wide range of keto-friendly alternatives, including:

Keto-Friendly Snacks

• Avocado
• 365 natural almonds
• Vermont cracked pepper beef and pork meat stick
• Lily’s Sweets Chocolates
• Parmesan crackers
• Pork rinds
• Venison jerky
• Nut and seed butters
• Siete Cashew Queso

Keto-Friendly Meals

• Primal Kitchen Chicken Fried Cauliflower Rice
• 365 Every Day Value Fried Rice-Style Riced Cauliflower
• Cauliflower crust
• Cali'flour Foods Pizza Crusts
• Veggie Noodle Co Zucchini Spirals
• Primal Kitchen Mayo
• Victoria Vegan low-carb marinara sauce
• Flackers Organic Flax Seed Crackers

Keto-Friendly Drinks

• Zevia Zero Calorie Soda
• Honest T Unsweetened "Just" Green Tea
• La Croix (various flavors)
• Rebbl Protein Drink
• Koia Keto Shakes

Keto-Friendly Baking Supplies

• Lily's Stevia-Sweetened Baking Chips
• Nativas Organics Organic Cacao Nibs
• Nativas Organics Organic Cacao Butter
• Thai Kitchen Organic Coconut Milk Unsweetened

Keto-Friendly Pantry & Canned Goods

• Primal Kitchen Ranch Dressing & Marinade
• Primal Kitchen Sesame Ginger Vinaigrette & Marinade
• Primal Kitchen Ketchup Organic and Unsweetened
• Primal Kitchen Spicy Brown Mustard
• Thai Kitchen Red Curry Paste
• Coconut Secret Coconut Aminos
• Red Boat Fish Sauce
• Frank's Red Hot Original
• 4th & Heart Ghee Butter
• Wild Planet Wild Sardines in Extra Virgin Olive Oil
• Wild Planet Wild Pink Salmon (canned)
• MaraNatha Organic Peanut Butter Creamy
• Artisana Organics Raw Almond Butter
• Artisana Organics Raw Coconut Butter
• Lakanto Monkfruit Sweetener
• Sweet Leaf Liquid Stevia Sweet Drops
• Xyla All Natural Sweetener (xylitol)

Keto-friendly recipes

Whole Foods is a great place to shop for keto-friendly foods, with a wide range of options available, from snacks to meals. The store offers high-quality keto products, including fresh produce, meat, seafood, and specialty items.

• Keto Fathead Pizza: A classic keto dish that allows the whole family to choose their own toppings.
• Keto Fried Chicken with Broccoli: A simple combination of protein and vegetables, with broccoli providing a keto-friendly side.
• Keto Bacon Cheeseburger Wraps: These wraps are packed with protein and topped with mushrooms, onions, and tomatoes, doing away with the bun to make them keto-friendly.
• Keto Chicken and Eggplant Sheet Pan with Tzatziki: Sheet pan meals are easy weeknight options. This recipe includes chicken, eggplant, and a tzatziki sauce.
• Keto Butter Burgers: A Midwestern staple, these burgers skip the bun and feature a juicy center and crispy edges, perfect for grilling.
• Keto Chicken Skillet with Mushrooms and Parmesan: This chicken skillet meal is ideal for busy days, taking less than 30 minutes to prepare and cook, and features a creamy, cheesy mushroom sauce.
• Keto Jalapeño Popper Chaffles: Chaffles are a versatile keto option that can be sweet or savory. This recipe includes layers of cream cheese, bacon, and jalapeño poppers for a spicy kick.
• Keto Lamb Sliders with Feta Cheese Dressing: These mini burgers are made irresistible with the combination of aromatic oregano, lemon, and feta cheese. They can be served wrapped in lettuce or over a Greek salad.
• Keto Chicken Provençale: This crispy roast chicken dish requires minimal work but delivers maximum flavor and satisfaction.
• Keto Seared Salmon with Creamy Lemon Sauce: This tender salmon recipe incorporates the best of keto: flavor, simple ingredients, butter, and no carbs.

There are plenty of keto-friendly options to choose from at Whole Foods, and these recipes provide a varied and tasty selection for those following a keto diet.

Frequently asked questions