Dante Carrillo
The keto diet is a high-fat, moderate-protein, and very low-carb diet. The goal is to reach a metabolic state called ketosis, where the body uses stored fat instead of carbohydrates and sugar for fuel. While the keto diet can be effective for weight loss, it's not suitable for everyone and can be restrictive. Here's a list of carbs to avoid on keto:
- Bread, pasta, rice, potatoes, and other starchy vegetables like corn, beets, and yams.
- Fruits like bananas, mangoes, raisins, pears, and most dried fruits.
- Legumes such as beans, peas, chickpeas, and lentils.
- Sweets, candies, cakes, pastries, and other baked goods.
- Sweetened beverages, fruit juices, and alcoholic drinks like beer, cider, and sweet wines.
- Low-fat dairy products and fat-free or low-fat yogurt.
- Some cooking oils like canola oil, soybean oil, and peanut oil.
- Condiments with added sugar, such as ketchup, BBQ sauce, and some salad dressings.
What You'll Learn
Avoid grains, especially flour and corn tortillas
Grains are filled with carbohydrates, which can hurt your keto progress. It is best to avoid grains altogether if possible, especially flour and corn tortillas. This also includes bread, pasta, cookies, crackers, or pizza crusts made from any of these types of grains.
The problem with grains is that they are filled with carbohydrates, which can hurt your keto progress. The goal of a keto diet is to achieve nutritional ketosis, a metabolic state where your body burns stored fat for fuel instead of carbohydrates and sugar. Therefore, it is important to limit your carb intake and get the majority of your calories from fat.
Flour and corn tortillas are especially harmful on a keto diet. Just one flour tortilla contains 24 grams of carbs (23 grams net carbs). This is compared to a whole wheat tortilla, which contains 19 grams of carbs (15 grams net carbs).
Tortillas made from flour or corn can quickly add up and hurt your keto progress. It is best to avoid grains altogether if possible, especially flour and corn tortillas. Instead, opt for keto-friendly alternatives such as cheese wraps or other low-carb options.
In addition to flour and corn tortillas, other grains that should be avoided on a keto diet include wheat, rice, rye, oats, corn, quinoa, barley, and millet. These grains are high in carbohydrates and can quickly add up, knocking you out of ketosis.
It is important to note that not all carbs are created equal. Some carbs are more harmful than others on a keto diet. For example, non-starchy vegetables like broccoli, cauliflower, and green beans are low in calories and carbs but high in nutrients, including vitamin C and fiber. These types of carbs are generally considered acceptable on a keto diet in moderation.
However, when it comes to grains, it is best to avoid them altogether if possible, especially flour and corn tortillas. The high carb content of these foods can quickly add up and knock you out of ketosis, hindering your keto progress.
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Avoid high-sugar fruits, dried fruits, fruit smoothies, and juices
The keto diet is a high-fat, moderate-protein, and very low-carb 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. The reduction of 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.
Fruits are often considered healthy, but several fruits are high in sugar and carbs, which are not suitable for a keto diet. It is best to avoid fruits such as:
- Dried fruits like raisins, dates, and dried mango
- Fruit smoothies
- All fruit juices except lemon and lime juice
- Frozen fruits that may have been sweetened
- Bananas
- Mangoes
- Raisins
- Dates
- Pears
- Grapes
- Watermelon
- Peaches
- Melon
- Pineapple
- Cherries
- Plums
- Grapefruit
Instead, reach for low-glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes. These fruits are lower in sugar and carbs and can be enjoyed in moderation while on a keto diet.
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Avoid starchy vegetables, like potatoes and sweet potatoes
Starchy vegetables like potatoes and sweet potatoes are a no-go on the keto diet. These root vegetables are packed with carbohydrates, which can hinder your keto progress.
The keto diet is a high-fat, very low-carb eating plan that aims to put your body into a metabolic state called ketosis, where it burns stored fat for fuel instead of carbohydrates and sugar. To achieve and maintain ketosis, it's crucial to limit your carb intake significantly.
Potatoes and sweet potatoes are starchy vegetables with a high carbohydrate content. A medium-sized potato contains 33 grams of net carbs, while a medium sweet potato has about 20 grams. In comparison, non-starchy vegetables like broccoli, zucchini, and spinach are much lower in carbs, with 3.7, 2.6, and 0.4 grams of net carbs per cup, respectively.
When following a keto diet, it's best to avoid starchy vegetables like potatoes and sweet potatoes and opt for non-starchy, low-carb alternatives. This will ensure that you stay within the recommended carb range and maintain ketosis.
It's worth noting that the keto diet may not be suitable for everyone, and it's always a good idea to consult with a healthcare professional or a registered dietitian before starting any restrictive diet like keto.
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Avoid legumes, like beans and peas
Legumes, like beans and peas, are typically high in protein and other vital nutrients. However, they are also high in carbohydrates, which can be detrimental to your keto progress.
Legumes are a type of plant that includes beans, peas, lentils, and peanuts. They are a good source of plant-based protein and are typically high in fibre, B vitamins, and minerals such as iron, zinc, and magnesium.
However, legumes are also high in carbohydrates, which are restricted on a keto diet. The goal of a keto diet is to reach a metabolic state called ketosis, where the body burns stored fat for fuel instead of carbohydrates. To achieve and maintain ketosis, it is essential to limit your carbohydrate intake significantly.
The number of carbohydrates in legumes can vary depending on the type and serving size, but as an example, a 1-cup serving of cooked black beans contains about 39 grams of total carbohydrates, with 23 grams of net carbs (total carbs minus fibre).
Therefore, if you are following a keto diet, it is best to avoid legumes or at least limit your intake. This can be challenging because legumes are commonly used in many dishes and are a good source of plant-based protein. However, there are alternative sources of protein on a keto diet, such as meat, poultry, fish, and eggs.
Additionally, there are low-carb bean alternatives available, such as edamame beans, which have a lower carbohydrate content and can be used as a substitute in some dishes.
In summary, legumes like beans and peas are typically high in protein and other nutrients but also contain a significant amount of carbohydrates. On a keto diet, it is crucial to limit carbohydrate intake to achieve and maintain ketosis. Therefore, it is best to avoid or minimise the consumption of legumes and opt for alternative sources of protein and fibre.
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Avoid high-carb dairy products, like creamed cottage cheese and low-fat yoghurt
Dairy products are a great source of calcium, potassium, and several B vitamins. However, they also contain carbohydrates, so it is recommended to limit your intake to no more than 3-4 ounces per day while on the keto diet. Here are some high-carb dairy products you should avoid:
Creamed Cottage Cheese
Cottage cheese is a staple for many keto dieters as it is high in protein and calcium while being low in carbohydrates. However, when it is creamed, it can have a higher carb content. Therefore, it is best to opt for plain cottage cheese and avoid the creamed variety.
Low-Fat Yogurt
While yogurt can be a great source of protein and calcium, low-fat or fat-free yogurt often contains a significant amount of added sugar, increasing its carb content. Instead, opt for plain Greek yogurt or full-fat yogurt with low-carb toppings such as berries.
In addition to creamed cottage cheese and low-fat yogurt, other dairy products to avoid on the keto diet include skim milk and low-fat cheese. Remember, the key to a successful keto diet is limiting your carb intake, so be mindful of the types and amounts of dairy you consume.
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Frequently asked questions
Fruits are often high in natural sugars and carbs, so it's best to avoid fruits like bananas, apples, oranges, grapes, watermelon, peaches, pineapple, and pears on keto. Reach for low-glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and avocados instead.
Vegetables that grow beneath the ground are typically high in starch and carbs, so it's best to avoid potatoes, sweet potatoes, beets, and corn. Opt for above-ground veggies like broccoli, cauliflower, zucchini, spinach, and bell peppers instead.
All forms of bread, rice, pasta, crackers, and oatmeal are high in carbs and should be avoided on keto. Instead, try low-carb alternatives like spiralized veggies or shirataki noodles.
