Keto-Friendly Carb Options: What To Eat And Avoid

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The keto diet works by getting your body to change the fuel it uses for energy. Normally, carbohydrates from your food are broken down into glucose, which is the body's main source of energy. But when you eat fewer carbs, your body starts to use fat as energy instead by turning it into substances called ketones. This is called ketogenesis, and it usually begins about 3 to 4 days after you start restricting your carb intake.

The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs. Net carbs refer to total carbs minus fibre. That’s because fibre is indigestible, so it can’t be broken down and absorbed by your body.

- Non-starchy vegetables like broccoli, cauliflower, and zucchini

- Avocados

- Berries

- Nuts and seeds

- High-fat dairy products

- Olive oil and other oils

- High-cocoa chocolate

Keto-friendly vegetables

The ketogenic (keto) diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates. To stay in ketosis, a person can consume up to 50 grams of carbohydrates per day. This means that the keto diet is high in fat, moderate in protein, and very low in carbohydrates.

Vegetables contain starch, a type of carbohydrate, but many vegetables are considered low-carb and are therefore keto-friendly. Here are some examples of keto-friendly vegetables:

• Celery is very low in carbohydrates, containing only 2.97 grams of carbs in a 100-gram serving. It is also a good source of calcium and potassium.
• Zucchini is rich in vitamin C and also contains phosphorus and potassium. A 100-gram serving of zucchini contains only 3.11 grams of carbs.
• Mushrooms are hearty vegetables packed with potassium. One serving contains 3.26 grams of carbohydrates. They are a great addition to an egg yolk omelet.
• Romaine lettuce is rich in beta-carotene and vitamin K, and it only has 4.06 grams of carbs per serving. It is a great base for a keto-friendly salad.
• Radishes are colorful vegetables that are a good source of vitamin C and add a nice crunch to salads. A 100-gram serving of radishes contains 3.4 grams of carbs.
• Cucumbers are a good source of vitamin K and contain 3.63 grams of carbs per serving. They make a great snack when sliced and dipped in a full-fat dip.
• Spinach is a plant-based source of calcium and iron, and it is also rich in antioxidants. A 100-gram serving of spinach has 3.63 grams of carbs.
• Arugula has a peppery flavor and is an excellent source of calcium, vitamin A, and vitamin C. A 4-cup serving of fresh arugula contains 3 grams of carbohydrates.
• Asparagus is known as the "king of vegetables" and has potential health benefits, including helping with insomnia, high blood pressure, and stress. It is also a good source of iron, potassium, and vitamin C. A serving of four spears of cooked asparagus contains 2 grams of carbohydrates.
• Bell peppers are a low-carb option, with 7 grams of carbohydrates in one medium pepper. They are also a good source of calcium, vitamin C, vitamin A, and vitamin E.
• Broccoli is an excellent source of nutrients, including vitamin C, calcium, and potassium. It also has flavonoids, which have antioxidant properties. A medium stalk of broccoli contains 8 grams of carbohydrates.
• Brussels sprouts have antioxidants, fiber, and vitamin C. They also contain sinigrin, a plant-based compound with potential anticancer and anti-inflammatory properties.
• Cauliflower is a versatile low-carbohydrate vegetable that can be used as a substitute for rice, mashed potatoes, or pizza crust. It is also a good source of calcium, phosphorus, and potassium. A cup of cooked cauliflower has 4 grams of carbohydrates.
• Kale is a leafy green vegetable with various potential benefits, including helping to manage eye diseases, protecting the gastrointestinal tract, and reducing inflammation. It is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium. A cup of kale has less than 1 gram of carbohydrates.

In addition to the vegetables mentioned above, other keto-friendly vegetables include tomatoes, cabbage, green beans, and eggplant. It is important to note that starchy vegetables like corn, potatoes, sweet potatoes, and beets should be limited on the keto diet as they are higher in carbohydrates.

High-fat dairy products

Dairy products are a great source of protein, fat, potassium, and calcium, and can be enjoyed as part of a keto diet. However, not all dairy products are created equal when it comes to keto. It's important to choose high-fat dairy options and avoid those with added sugars or high lactose content, as these can kick you out of ketosis. Here are some tips and recommendations for including high-fat dairy products in your keto diet:

• Butter: Butter is an excellent source of fat for keto dieters, with zero carbs and about 11 grams of fat per tablespoon. Opt for high-quality grass-fed butter, which is higher in omega-3 fatty acids.
• Cheese: Cheese is a keto-friendly option, especially harder cheeses like Parmesan, Swiss, and cheddar, which have fewer carbs than soft cheeses. Semi-hard cheeses like Swiss, and soft-ripened cheeses like Brie and Camembert, are also good choices.
• Cream: Heavy cream or whipping cream can be used in keto baking, added to coffee or tea, or whipped for a low-carb dessert option. However, it's best to consume these in moderation as they are high in calories and saturated fat.
• Spreadable Cheeses: Cream cheese, mascarpone, and creme fraiche are versatile and can be used in keto desserts, soups, and dips.
• Cottage Cheese, Sour Cream, and Greek Yogurt: These dairy products have similar carb content, about 11 grams of carbs per cup. Enjoy them in moderation or mix with keto-friendly berries for a tasty treat.
• Milk: While milk is not a great option on keto due to its high carb content, a few tablespoons of whole milk can be added to recipes if needed.
• Unsweetened Full-Fat Yogurt: Plain, full-fat yogurt is a healthier option than sweetened yogurts, but it still contains some milk sugar. Enjoy it in moderation and add chopped nuts or spices for extra flavour.
• Kefir: This yogurt-like drink has a similar carb content to unsweetened full-fat yogurt and can be added to smoothies or enjoyed on its own.

Remember, when choosing dairy products for your keto diet, always check the nutrition labels to ensure they fit within your daily carb limit. Additionally, if you are lactose intolerant or sensitive to dairy, you may need to limit or avoid dairy products altogether.

Nuts and seeds

Pecans

Pecans are tree nuts with a great nutrient profile for keto. They are low in carbs, with only 4 grams of total carbs per ounce (28 grams). Pecans are also a high-fat, keto-friendly nut that may help reduce insulin levels in the body. They make a great snack and can also be crushed and used as a crunchy, low-carb crust for fish or chicken.

Brazil Nuts

Brazil nuts, native to South America, are another excellent choice for keto. They contain only 3 grams of total carbs per ounce. Additionally, they are an exceptional source of selenium, a trace mineral essential for various bodily functions, including reproduction and protein synthesis. Just one Brazil nut provides more than 100% of the daily recommended value of selenium. However, due to their high selenium content, it is recommended to limit consumption to one to three nuts per day to avoid potential negative health effects.

Macadamia Nuts

Macadamia nuts, native to Australia, are very high in fat, making them perfect for the keto diet. They contain 4 grams of total carbs per ounce. Several studies have linked macadamia nuts to improved cholesterol levels. Macadamia nuts make a great high-fat snack and can also be used to make keto-friendly milk, butter, and flour.

Walnuts

Walnuts are a popular tree nut grown and consumed worldwide. They are a keto-friendly nut, containing 4 grams of total carbs per ounce. Walnuts are known for their potential heart health benefits, as they may help reduce risk factors for heart disease, such as high LDL cholesterol and blood pressure. They can be enjoyed as a snack or added to keto-friendly desserts, salads, or smoothies.

Hemp Seeds

Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats, with only 2 grams of total carbs per ounce. Research suggests that the unique proteins in hemp seeds may help reduce blood pressure. Hemp seeds are a versatile ingredient that can be used in various keto-friendly recipes, such as a substitute for oatmeal or grits, a salad topping, or blended into smoothies and protein shakes.

Chia Seeds

Chia seeds are tiny black or white seeds packed with healthy fibre and omega-3 fats. They contain 12 grams of total carbs per ounce, but their high fibre content makes them suitable for keto. Chia seeds can absorb liquid and form a jelly-like texture, making them perfect for chia pudding. They can also be added to smoothies, protein shakes, or used in keto cracker recipes.

Flax Seeds

Flax seeds are an excellent source of fibre and omega-3 fats, containing 9 grams of total carbs per ounce. They have been studied for their potential benefits on blood pressure and heart health. Flax seeds can be purchased whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.

Hazelnuts

Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They contain 5 grams of total carbs per ounce and are an excellent source of vitamin E, providing 28% of the Reference Daily Intake (RDI). Vitamin E has been linked to a reduced risk of heart disease by neutralising harmful free radical compounds. Hazelnuts can be roasted and sprinkled on desserts or salads, and hazelnut flour can be used as a keto-friendly flour alternative.

Pine Nuts

Pine nuts, known for their unique, earthy flavour, are low in carbs and high in fat. They contain 4 grams of total carbs per ounce and are a good source of pinolenic acid, which may help decrease hunger by regulating appetite hormones. Pine nuts can be added to various dishes, used as a topping, or enjoyed as a snack.

Pumpkin Seeds

Pumpkin seeds are an excellent source of protein, providing 9 grams per 1/4 cup serving. They are also rich in zinc, an essential mineral for immunity, wound healing, and growth. Pumpkin seeds can be enjoyed raw or toasted as a snack or added to salads and keto-friendly baked goods.

Almonds

Almonds are versatile and can be enjoyed raw or roasted as a keto-friendly snack. They contain 5 grams of total carbs per ounce and are rich in vitamin E, magnesium, copper, and antioxidants. Almonds can also be used to make keto-friendly milk, butter, or flour. Almond flour is a popular and versatile flour alternative for keto baking.

Peanuts

Technically a legume, peanuts are widely available and suitable for keto. They contain 6 grams of total carbs per ounce and are an excellent source of plant-based protein and essential amino acids. Peanuts and peanut butter can be enjoyed as a snack or added to smoothies, protein shakes, or keto-friendly desserts and savoury dishes.

Sesame Seeds

Sesame seeds are low in carbs and high in fat, making them a good choice for ketogenic diets. They contain 7 grams of total carbs per ounce and are packed with anti-inflammatory antioxidants called lignans. Sesame seeds can be used as a crunchy topping for salads and stir-fries or added to keto crackers and breads. Tahini, a spread made from ground sesame seeds, is another tasty keto-friendly option.

Berries

While most fruits are not keto-friendly, berries are an exception. They are rich in antioxidants that reduce inflammation and protect against disease. They are also low in carbs and high in fibre.

• Blackberries: 3 g net carbs (7 g total carbs)
• Blueberries: 9 g net carbs (11 g total carbs)
• Raspberries: 3 g net carbs (7 g total carbs)
• Strawberries: 3 g net carbs (6 g total carbs)
• Raspberries: 5-7 grams of net carbs
• Blackberries: 5-6 grams of net carbs
• Strawberries: 6-8 grams of net carbs
• Blueberries: 12-17 grams of net carbs

While blueberries can be a part of a low-carb diet, they should be consumed in moderation due to their higher carb content compared to other berries.

High-cocoa chocolate

Dark chocolate is a sweet treat that can be enjoyed as part of a keto diet, but it's important to choose high-cocoa options and practice portion control.

Chocolate is made by combining fat and sugar with cocoa. Dark chocolate is made with little to no milk solids and contains less sugar than milk chocolate. The proportion of cocoa in the final product determines its quality, with high-quality dark chocolate comprising at least 70% cocoa, resulting in a product with less sugar.

High-quality dark chocolate is rich in flavonoids, powerful antioxidants found in plant foods. These antioxidants have been linked to various health benefits, such as a lower risk of heart disease and improved brain function.

When it comes to the keto diet, dark chocolate can be enjoyed in moderation, depending on your daily carb limit. The key is to choose dark chocolate with at least 70% cocoa solids to consume the most flavanols and keep your carb intake in check.

One ounce (28 grams) of 70–85% dark chocolate contains up to 13 grams of carbs and 3 grams of fibre, resulting in about 10 grams of net carbs. Net carbs are calculated by subtracting unabsorbable carbs like fibre from the total carb content. On a keto diet, it's generally recommended to stay under 20 to 40 grams of carbohydrates per day.

There are several keto-friendly dark chocolate brands available, such as:

• Lilly's Dark Chocolate
• Choc Zero
• Lindt Excellence 90% Cocoa Supreme
• Alter Eco Deep Dark Blackout
• Endangered Species 88% Dark Chocolate

When choosing dark chocolate, be mindful of the sugar content and aim for options with a higher cocoa percentage. Enjoying dark chocolate in moderation can be a delicious and nutritious part of a keto diet.

Frequently asked questions