Keto Diet: Foods To Avoid And Why

The keto diet is a high-fat, low-carb eating plan that pushes the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. While the keto diet allows for a variety of animal proteins, dairy, vegetables, plant-based foods, and fats and oils, there are several food groups that are off-limits. These include bread, rice, pasta, potatoes, french fries, soft drinks, candy, cakes, most fruits, starchy vegetables, legumes, and grains.

Bread, pasta, rice, and other refined carbs

Instead of bread, pasta, and rice, those on a keto diet can opt for low-carb alternatives like spiralized vegetables, shirataki noodles, or cauliflower rice. These substitutes allow individuals to still enjoy their favourite meals while adhering to the keto diet's strict carbohydrate limits.

While refined carbs are generally not recommended on a keto diet, it's important to note that the diet allows for some flexibility. Dietitians Stone and Laura Dority, RDN, LDN, emphasize that no foods are entirely off-limits. It's more about monitoring your total carbohydrate intake and making conscious choices about how you "spend" your carbs. For example, instead of a slice of bread, which contains 11 grams of carbs, you could consume a variety of vegetables and stay within the same carb limit.

In conclusion, while bread, pasta, rice, and other refined carbs are typically avoided on a keto diet due to their high carbohydrate content, there is room for moderation and individual choice. Finding suitable low-carb alternatives can help individuals stay on track while enjoying their favourite meals.

Starchy vegetables and high-sugar fruits

Starchy vegetables contain more digestible carbohydrates than fibre. These include corn, potatoes, sweet potatoes, and beets. For example, a medium-sized potato contains 33 grams of net carbs, while a cup of cooked beets has 14 grams.

High-sugar fruits can cause a rapid spike in blood sugar and have more carbohydrates. These include bananas, mangoes, raisins, pears, and grapes. A medium-sized banana, for instance, has 24 grams of net carbs.

It is important to note that the keto diet may result in nutritional deficiencies and negatively impact overall health if not carefully planned and monitored.

Honey, syrup or sugar in any form

Honey, syrup, or sugar in any form are off-limits on a keto diet. This is because they are all high in carbohydrates and low in nutrients.

Honey, for example, is 100% carbohydrate and contains 17.2 grams of sugar per tablespoon. It is also high in calories and may interfere with weight loss.

Maple syrup is also high in calories and carbohydrates and can cause blood sugar spikes, kicking you out of ketosis.

Sugar is also keto kryptonite. It is high in carbohydrates and can easily increase your daily carb count without providing significant nutrition.

So, if you are following a keto diet, it is best to avoid honey, syrup, and sugar and opt for keto-friendly sweeteners instead.

Baked goods including gluten-free baked goods

Baked goods, including gluten-free baked goods, are off-limits on a keto diet. This is because they are considered high-carb foods, and the keto diet is a very low-carb, high-fat diet. The keto diet aims to put your body in a state of ketosis, where it burns fat instead of carbohydrates for energy. To achieve this, carbohydrates are typically restricted to 20-50 grams per day.

When following a keto diet, it is important to avoid high-carb foods such as baked goods. This includes bread, pastries, cakes, cookies, biscuits, pies, and tarts. Even gluten-free baked goods are not suitable for a keto diet, as they are often just as high in carbohydrates as traditional baked goods, and typically lower in fibre.

Instead of baked goods, those on a keto diet can opt for keto-friendly alternatives such as keto breads, keto "pasta", keto "rice", and keto porridge. These alternatives are made with low-carb ingredients and can help those following a keto diet stay within their daily carb range.

It is worth noting that the keto diet is quite restrictive and may not be suitable for everyone. It is always a good idea to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Alcoholic drinks

When following a keto diet, it's crucial to monitor your carbohydrate intake closely. Alcoholic drinks can contain carbohydrates, especially if they are mixed with sugary sodas, juices, or liqueurs. Beer, in particular, tends to be high in carbohydrates and should be avoided or limited.

If you want to enjoy an alcoholic drink while on the keto diet, opt for dry red or white wine, champagne, or spirits. These options typically have fewer than 5 grams of carbohydrates per standard serving. However, it's worth noting that alcoholic drinks generally provide little in the way of micronutrients like vitamins and minerals. Therefore, it's recommended to prioritise nutrient-rich fruits, vegetables, legumes, and grains when allocating your daily carbohydrate allowance.

Additionally, there is limited research on the effects of alcohol on the liver while following a ketogenic diet. As such, it's important to consume alcoholic beverages in moderation and always consult with a healthcare professional before starting any new diet or making significant changes to your alcohol consumption.

Frequently asked questions