Non-Keto Foods: What To Avoid On A Ketogenic Diet

The keto diet is a high-fat, moderate-protein, and very low-carb diet. The aim is to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5-10% of energy intake comes from carbs.

So, what foods are not keto? Here's a list of foods to avoid:

- Refined carbs like white bread, pasta, rice, pastries, and tortillas

- Starchy vegetables like potatoes, sweet potatoes, peas, corn, and beets

- High-sugar fruits like mangoes, bananas, grapes, and pineapple

- Legumes like beans, lentils, and chickpeas

- Grains like quinoa and millet

- Dairy products with added sugar or low-fat dairy

- Processed meats with added sugar

- Alcoholic drinks with a high carb content, such as beer, liqueurs, and mixed drinks

- Sweetened condiments like ketchup and barbecue sauce

- Honey, syrup, and other forms of sugar

- Fruit juices and smoothies

- Soft drinks and energy drinks

- Artificial sweeteners

Starchy vegetables and fruits

Starchy vegetables contain more digestible carbohydrates than fibre and should be limited. These include corn, potatoes, sweet potatoes, and beets.

Fruits that are high in natural sugars should also be avoided, as they can quickly spike your blood sugar. These include bananas, raisins, dates, mangoes, and pears.

It's important to note that not all fruits and vegetables are off-limits on the keto diet. Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are encouraged. Berries are also a good choice for a sweet treat, as they are lower in carbs and high in fibre.

Honey, syrup, and sugar

Honey is 100% carbohydrate and contains 17.2 grams of sugar per tablespoon. This makes it a food that can kick you out of ketosis. While honey contains bee pollen, royal jelly, propolis, and antioxidants, it is still mostly a combination of the simple sugars glucose and fructose.

Maple syrup is also full of antioxidants and oligosaccharides, which have been shown to improve blood glucose regulation in rats. However, it is still just glucose and fructose and so it is definitely not keto.

Agave syrup is about 85% fructose, with the rest being glucose. It is just sugar by another name. The high fructose content is especially undesirable because humans are built to store fructose as fat.

Sugar in any form is high in carbohydrates and low in nutrients and so it is a food to be limited on the keto diet.

Baked goods

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The goal is to reach a metabolic state called ketosis, where the body burns stored fat for energy instead of carbohydrates. To achieve ketosis, it is recommended to limit carbohydrates to 20-50 grams per day. This is why baked goods, which are often high in carbs, are not keto-friendly.

However, it is important to note that not all baked goods are completely off-limits. Some low-carb bread options made from eggs, nuts, and seeds may be suitable for the keto diet in moderation. Additionally, some keto-friendly alternatives to traditional baked goods, such as keto bread, "pasta," and "rice," can be found or made.

Dairy products

• Creamed cottage cheese
• Fat-free or low-fat yogurt
• Flavored low-fat yogurt
• Low-fat or fat-free mayonnaise
• Low-fat salad dressings
• Reduced-fat peanut butter
• Reduced-fat or skim milk
• Sweetened yogurt
• Milk
• Cheese
• Butter
• Cream
• Greek yogurt
• Unsweetened coconut milk-based yogurts
• Unsweetened almond milk

When following a keto diet, it is important to monitor your dairy intake and choose full-fat options over low-fat or reduced-fat alternatives, as they tend to be higher in sugar and carbohydrates.

Alcoholic drinks

The key to keto is keeping your carbohydrate intake very low, so drinks with high sugar content are out. This means that cocktails, beer, liqueurs, and mixed drinks are not a good choice. For example, a pina colada has 32 grams of net carbs, and a beer has around 6 grams of carbohydrates.

If you want to enjoy an alcoholic drink, opt for a vodka soda, which has zero carbs, or a glass of dry red or white wine, which has around 5 grams of carbs. These drinks will be kinder to your keto regime, but remember that alcohol can dehydrate you, and your body will prioritise metabolising it over burning fat.

If you're missing fizz, try sparkling water with a slice of cucumber or a couple of berries, or opt for a sugar-free soda.

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