Carbs To Avoid On A Keto Diet

The ketogenic diet is a very low-carbohydrate, high-fat eating plan that forces the body to break down fat stores into ketones for energy. To achieve ketosis, one must limit carbohydrates to between 5 and 10 per cent of total calories or about 20 to 50 grams of carbs per day. This means avoiding high-carb foods such as most fruits, pasta, potatoes, candy bars, pastries, donuts, soda, juice, rice, and bread. However, there are some fruits and vegetables that are keto-friendly and can be enjoyed in moderation, such as avocados, tomatoes, berries, and leafy greens like spinach.

Starchy vegetables

Some examples of starchy vegetables to be wary of on a keto diet include corn, potatoes, sweet potatoes, and beets. For instance, a medium-sized sweet potato contains about 20 grams of net carbs, and a cup of corn contains 32 grams of net carbs.

However, it is important to note that not all vegetables are high in carbs. Non-starchy vegetables such as broccoli, zucchini, spinach, and cauliflower are excellent alternatives as they are low in calories and carbs, yet full of nutrients and antioxidants.

When following a keto diet, it is recommended to stay under 20 to 40 grams of carbohydrates per day. This may vary depending on individual activity levels, with more active individuals being able to consume more carbs.

High-sugar fruits

Fruits are generally high in natural sugars and, therefore, tend to have a higher carbohydrate content than vegetables. This makes certain fruits unsuitable for low-carb diets like keto.

• Bananas: A medium-sized banana contains about 24-27 grams of net carbs.
• Raisins: A small box of raisins can contain up to 22 grams of net carbs.
• Mangoes: One cup of chopped mango has around 22-25 grams of net carbs.
• Pineapples: One cup of chopped pineapple provides nearly 22 grams of net carbs.
• Apples: A medium-sized apple (around three inches in diameter) contains about 25 grams of net carbs.

While these fruits are high in natural sugars, they also offer various nutritional benefits. For example, bananas are a good source of prebiotics, fiber, and electrolytes like potassium. Raisins provide fiber, potassium, and iron, while mangoes are rich in vitamin C, vitamin A, and folate. Pineapples are an excellent source of vitamin C, fiber, and manganese, and apples are known for their high antioxidant content, including vitamin C.

Therefore, while these fruits may be unsuitable for a keto diet due to their high sugar content, they can be enjoyed in moderation as part of a balanced diet that includes other low-carb options.

Baked goods

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. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy.

The keto diet typically limits carbs to 20-50 grams per day, but some people may need to go as low as under 50 grams to reach ketosis. Net carbs, which refer to the amount of carbs a food contains after subtracting the fiber, are generally accepted to be what you should track.

Instead of baked goods, you can opt for keto-friendly alternatives like nuts, seeds, and low-carb vegetables. These foods will help you stay within your daily carb limit while providing important nutrients and keeping you feeling full and satisfied.

While it may be challenging to give up baked goods, there are plenty of creative ways to satisfy your cravings on the keto diet. With some adjustments and substitutions, you can still enjoy delicious treats while staying on track with your keto goals.

Fruit drinks and juices

Lemon and lime juices are low in carbohydrates and can be used to add flavour to plain water or other beverages such as tea. Vegetable juices can also be included on the keto diet, but it's important to note that juicing removes most of the nutritious fibre from the vegetables unless you choose to drink the pulp.

Some keto-friendly vegetables that can be juiced include:

• Leafy greens like kale and spinach
• Celery
• Cucumber
• Ginger
• Lemon or lime
• Parsley

When it comes to fruit juices, it's important to be mindful of the sugar content. Even 100% fruit juice can be high in fast-digesting carbohydrates that spike your blood sugar. It's best to stick to water or try making your own low-carb smoothies.

• Add a squeeze of lemon or lime juice to water for flavour.
• Infuse water with cucumber, watermelon, strawberries, or other favourite fruits for homemade flavoured water.
• Make your own sparkling water at home using a carbonator.
• Drink coffee and tea, which contain zero carbohydrates and have health benefits.
• Avoid high-carb additions to tea and coffee, such as regular milk and sweetened creamers. Instead, opt for half-and-half, heavy whipping cream, unsweetened plant-based creamers, zero-calorie sweeteners, and sugar-free flavouring syrups.
• Choose low-carb, no-sugar versions of soda and sparkling water, and look for products that use stevia or other natural zero-calorie sweeteners instead of artificial sweeteners.
• For a treat, opt for dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.

Chips and crackers

For example, just 1 ounce (28 grams) of tortilla chips, or 10-15 chips, contains 19 grams of carbohydrates. Crackers vary in carb content depending on processing, but even whole wheat crackers pack about 20 grams of carbs per ounce.

Most people eat processed snack foods in large quantities, so it is best to limit them on a keto diet. Instead, you can try making veggie chips at home or opt for less processed alternatives made from natural ingredients like almond flour, coconut oil, and seeds.

Some examples of keto-friendly chips include:

• Pork rinds
• Kale chips
• Low-carb pepperoni chips
• Keto tortilla chips

Some examples of keto-friendly crackers include:

• HighKey Almond Flour Crackers
• Flackers Organic Flax-Seed Crackers
• Fat Snax Almond Flour Crackers
• Julian Bakery Primal Thin Crackers

Frequently asked questions