Carbs To Avoid: Foods That Will Derail Your Keto Diet

The ketogenic diet is a high-fat, low-carb, moderate-protein diet. The aim is to reach a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. This means that people on the keto diet have to be careful about the types of food they eat.

Foods that are too high in carbs, such as bread, pasta, rice, and potatoes, are off the menu. Fruits that are high in carbs, like bananas, and certain vegetables that are too starchy, like carrots, are also not recommended. Even some healthy foods like legumes and whole grains are not suitable for the keto diet because of their carb content.

So what can you eat? Meat, fish, and seafood are popular choices on the keto diet because they are high in fat and protein and contain no carbs. Eggs are another good source of protein. Dairy products like cheese, cream, and yogurt are also allowed, as long as they are not low-fat or fat-free. For vegetables, it's best to stick to non-starchy options like broccoli, cauliflower, zucchini, and spinach. Nuts and seeds are also a good way to add healthy fats to your diet.

It's important to note that the keto diet is restrictive and may not be suitable for everyone. It's always a good idea to consult a healthcare professional before starting any new diet.

Starchy vegetables and high-sugar fruits

Starchy vegetables like corn, potatoes, sweet potatoes, and beets are too high in carbohydrates for the keto diet. These vegetables contain more digestible carbohydrates than fibre, which should be limited on a ketogenic diet. For example, a medium-sized sweet potato has about 20 grams of carbohydrates. Instead, opt for non-starchy vegetables like broccoli, cauliflower, zucchini, and spinach, which are lower in carbs and calories but still packed with nutrients.

High-sugar fruits like bananas, mangoes, grapes, and raisins are also not keto-friendly. These fruits can quickly spike your blood sugar and have more carbohydrates than berries and other lower-sugar fruits. For instance, a medium-sized banana has over 20 grams of net carbs. If you're craving fruit on the keto diet, reach for raspberries, strawberries, or blackberries, which are lower in carbs and high in fibre.

Alcoholic drinks

• Alcoholic drinks can interfere with ketosis, as alcohol is prioritised by the body for metabolism over fat. This can slow down the process of reaching and maintaining ketosis.
• If possible, avoid alcohol, especially during the initial stages of the keto diet. If you do choose to drink, opt for dry red or white wine, hard liquor, or spirits, as these have a lower carb count.
• Beer, liqueurs, and mixed drinks with juice or soda are high in carbs and should be avoided. A light beer may be consumed occasionally but remember that it will contribute to your daily carb allowance.
• When drinking liquor, pair it with unsweetened soda water or sparkling water to keep the carb count low.
• Alcoholic drinks generally provide little in the way of micronutrients like vitamins and minerals, so it's wiser to save your sparse daily carb allowance for nutrient-rich foods.
• There is limited research on the effects of alcohol on the liver while following a ketogenic diet, so it's important to consume alcohol in moderation and monitor your body's response.

High-carb snacks

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, 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.

Potato Chips

A 1-ounce serving of potato chips (about 22 chips) has about 14 grams of net carbs. As an alternative, you can make a DIY seaweed snack by finely chopping up nuts and seeds in a food processor, adding white vinegar and salt, and rolling the mixture into pieces of nori seaweed before baking until crispy.

Bananas

According to the USDA, one banana has more than 20 grams of net carbs, which means you may exceed your daily allowance with just one banana. Berries, such as raspberries, are a better choice on the keto diet as they are lower in net carbs and packed with fiber.

Glazed Ham

Glazed ham is a processed meat that is often cooked with a sugar coating. One serving contains about 7.3 grams of net carbs. Deli ham, on the other hand, has 0 grams of carbs per slice, but be sure to check the ingredients to ensure no added sugar.

Trail Mix

Trail mix often contains raisins and other dried fruit, pretzel pieces, and chocolate candies, all of which are high in carbs. A standard 1-ounce serving of trail mix has more than 12 grams of carbs. Plain or roasted salted nuts are a better keto-friendly snack option, as they are lower in net carbs and a good source of fiber.

Carrots

Although packed with vitamin A, carrots are relatively high in net carbs, with one medium carrot containing 4.1 grams. Red bell peppers are a sweeter, lower-carb alternative, with just 2.9 grams of net carbs per small pepper.

Soda

Soda is saturated with sugar, and even one 12-ounce can of cola contains 36.8 grams of sugar. While diet soda is technically keto-friendly, unsweetened sparkling water is a better choice as it doesn't contain artificial sweeteners.

Legumes

However, this does not mean that legumes need to be completely avoided on a keto diet. Legumes also provide dietary fibre, protein, calcium, and other essential micronutrients. As such, small portions of certain types of legumes can still be included in a keto diet.

For example, green beans and black soybeans are the lowest in carbohydrates among legumes. These can be pan-fried and used sparingly as crunchy toppings on keto-friendly salads or bowls. Additionally, processed legumes, such as hummus, can be incorporated into a keto diet in modest portions. Hummus is made from chickpeas and tahini, a type of sesame butter, and provides a good source of protein and healthy fats.

When including legumes in a keto diet, it is important to carefully track carbohydrate intake to ensure that it aligns with your specific keto goals and daily macronutrient targets.

Sweet treats

Dark Chocolate and Cocoa Powder

Dark chocolate with a high percentage of cocoa solids (at least 70%) can be enjoyed in small amounts on a keto diet. Dark chocolate contains flavanols, which may help to reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

Berries

Berries, including raspberries, strawberries, blackberries, and blueberries, are lower in carbs than other fruits and can be enjoyed as part of a keto diet. They are also packed with antioxidants, which may help to reduce inflammation and protect against disease.

Unsweetened Plant-Based Milk

Unsweetened soy, almond, and coconut milk are all keto-friendly options. Just be sure to avoid oat milk, as even the unsweetened variety contains too many carbs for the keto diet.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero carbohydrates, fat, or protein, so they are perfect for the keto diet. Coffee and tea drinkers have also been shown to have a reduced risk of diabetes.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also a great source of fiber, which can help you feel full and naturally lower your calorie intake. Just be mindful of portion sizes, as even keto-friendly nuts like almonds and macadamia nuts contain a small amount of carbs.

Sugar-Free Soda

While soda is generally not allowed on the keto diet due to its high sugar content, sugar-free or diet soda can be enjoyed in moderation. However, it is important to note that artificial sweeteners may stimulate appetite and increase the risk of weight gain, so it is best to opt for naturally flavored, unsweetened sparkling water if possible.

Keto-Friendly Desserts

There are also some keto-friendly dessert options available, such as keto-friendly ice cream, which won't impact your blood sugar levels in a single serving. Additionally, there are many keto-friendly recipes available online for treats like cookie dough bites and taquitos.

Frequently asked questions