Keto Diet: Foods To Avoid

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, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy without relying on blood sugar from food.

So, what foods are not allowed on the keto diet? Here is a list of foods that are typically off-limits:

- Starchy vegetables: Potatoes, sweet potatoes, corn, beets, etc.

- High-sugar fruits: Bananas, raisins, dates, mangoes, grapes, etc.

- Bread, pasta, rice, tortillas, couscous, crackers, bagels, etc.

- Legumes: Peas, beans, lentils, chickpeas, etc.

- High-sugar dairy: Milk, flavoured or sweet yogurts, creamed cottage cheese, etc.

- Processed meats with added sugar or fillers: Bacon, ham, sausages, etc.

- Unhealthy fats and oils: Vegetable shortening, hydrogenated fats, trans fats, etc.

- Sweetened beverages: Soda, fruit juice, sweetened coffee or tea, etc.

- Baked goods, including gluten-free options: Cookies, cakes, pastries, etc.

- High-carb sweeteners: Honey, maple syrup, agave nectar, etc.

Bread, pasta, rice, potatoes, and french fries

When it comes to following a keto diet, certain food groups should be limited or avoided altogether. Bread, pasta, rice, potatoes, and french fries are prime examples of foods that are not keto-friendly and should be significantly reduced or eliminated from your diet. Here's a detailed breakdown of why these foods don't align with the keto diet and some suggestions for alternative food choices.

Bread

Bread is typically made from wheat flour, which is high in carbohydrates. A single slice of bread can contain around 11 grams of carbohydrates, which quickly adds up if you're aiming for 20 to 40 grams of carbs per day on a keto diet. Therefore, it's best to avoid bread or opt for keto-friendly bread alternatives made with low-carb flours, such as almond or coconut flour. These alternatives ensure you can still enjoy sandwiches, avocado toast, or a side of garlic bread without derailing your keto progress.

Pasta

Like bread, traditional pasta is made from wheat flour and is therefore rich in carbohydrates. Even whole-wheat pasta and bean-based pasta varieties fall into the high-carb category. To stay within the keto diet guidelines, it's best to avoid regular pasta. Instead, explore alternatives like spiralized vegetables (e.g., zucchini noodles or carrot noodles) or shirataki noodles, which are made from glucomannan, a viscous fibre with numerous potential health benefits.

Rice

Whether it's white, brown, or wild rice, this grain is not keto-friendly due to its high carbohydrate content. A cup of cooked rice can easily provide over 40 grams of carbohydrates, which is more than double the recommended daily carb intake for someone on a keto diet. If you're craving rice, consider trying cauliflower rice or "keto rice" made from alternative ingredients that mimic the texture and taste of traditional rice while being much lower in carbs.

Potatoes

Potatoes are starchy vegetables that contain more digestible carbohydrates than fibre, making them unsuitable for a keto diet. A medium-sized potato can have around 33 grams of net carbs, which is a significant portion of your daily carb allowance. Sweet potatoes, although packed with nutrients, are also starchy and high in carbs, so they should be avoided as well. If you're craving a potato-like dish, try mashed cauliflower or roasted turnips as lower-carb substitutes.

French Fries

French fries, whether they're the classic potato variety or sweet potato fries, are not keto-friendly due to the high carbohydrate content of the potatoes themselves. Additionally, fries are often cooked in unhealthy oils, which can contribute to inflammation and other health issues. If you're craving french fries, try making oven-baked vegetable fries using low-carb vegetables like zucchini, turnips, or jicama. These alternatives can help satisfy your fry cravings without compromising your keto diet.

Soft drinks, candy, and cakes

Soft drinks, including soda and fruit juice, are loaded with sugar and offer no nutritional value. They can quickly add up to your daily carb intake and should be avoided altogether. Even diet soda is not a good alternative as it can increase cravings for sugary foods. Instead, opt for water, unsweetened sparkling water, or coffee and tea without any added sugar.

Candy, cookies, biscuits, and other sweets are also loaded with sugar and should be avoided. Sugar comes in many forms, such as honey, maple syrup, and agave, and should be avoided regardless of its name. Even natural sweeteners like stevia and monk fruit sweetener, while technically low-carb, should be consumed in moderation as they can still cause an insulin response and impact your health.

Cakes, pastries, and other baked goods, including gluten-free options, are typically high in carbohydrates and should be limited or avoided. These foods can quickly use up your daily carb allowance and hinder your progress. Instead of cake, opt for a keto-friendly dessert like dark chocolate (at least 70% cocoa solids) or a small scoop of berries with whipped cream.

Starchy vegetables and high-sugar fruits

Starchy vegetables contain more digestible carbohydrates than fibre and should be limited when following a ketogenic diet. These include corn, potatoes, sweet potatoes, and beets. A cup of corn, for example, contains 32 grams of net carbs, while a medium-sized potato has 33 grams.

High-sugar fruits should also be limited as they can spike your blood sugar more quickly than berries and have more carbohydrates. Fruits to avoid include bananas, raisins, dates, mangoes, and pears. A medium-sized banana, for instance, has 24 grams of net carbs, while a cup of mango has 22 grams.

Honey, syrup, and sugar

Honey is high in calories and carbohydrates, and even a small amount can be enough to knock you out of ketosis. A tablespoon of honey contains about 16 grams of sugar, so if you're limiting yourself to 20 grams of carbohydrates a day, you can only safely consume just over one tablespoon of honey. Raw honey is not a better option than processed honey, as it contains the same amount of fructose and glucose. However, if you are highly active, you may be able to consume up to four tablespoons of honey a day and still remain in ketosis.

Maple syrup is also high in calories and carbohydrates and should be avoided on a keto diet. While it does contain micronutrients like manganese and zinc, these are outweighed by its high-calorie and carb content.

Sugar is a type of carbohydrate, and on keto, carbs are kept to a minimum. It is best to keep your added sugar consumption to a minimum, with the ideal amount being 0 grams. However, as long as you stay under your daily carb limit, you should be fine.

There are several alternatives to honey, syrup, and sugar that can be used on a keto diet. These include stevia, a natural sweetener derived from the stevia plant; powdered monk fruit, which provides sweetness without the sugar or carbs; and erythritol, a sugar alcohol that has the same sweetness as sugar but without the calories.

Baked goods, including gluten-free options

Baked goods are a no-go on the keto diet—yes, even the gluten-free ones. This is because they're usually made with flour and sugar, which are high in carbohydrates. Even gluten-free baked goods often contain just as many carbs as their traditional counterparts, as they're typically made with alternative grains or starches that are still high in carbs.

So, if you're on the keto diet, it's best to avoid baked goods altogether. But if you're really craving something sweet, there are some keto-friendly dessert options out there, like dark chocolate (80% or higher) or cookies made with low-carb sweeteners and flours. Just remember to enjoy these treats in moderation, as even too much of a good thing can knock you out of ketosis.

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