Keto Diet Basics: Your Ultimate Food List

The ketogenic diet is a high-fat, 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. This diet typically limits carbs to 20-50 grams per day. While it can be challenging to know which foods to eat, a keto food list can help guide you in choosing the right foods to support this diet.

Keto-friendly vegetables

Vegetables are a foundation of the keto diet. While following a keto diet, it is essential to consume certain veggies, but eating too many, especially starchy ones such as peas and potatoes, can undermine weight-loss and low-carb efforts.

When shopping or planning meals, remember this keto rule of thumb: The best keto vegetables tend to grow above ground. Vegetables that grow under the ground—generally, root veggies—are highest in starch.

• Avocado
• Brussels sprouts
• Celery
• Zucchini
• Mushrooms
• Romaine lettuce
• Radishes
• Cucumber
• Spinach
• Arugula
• Asparagus
• Tomatoes
• Kale
• Bell peppers
• Cauliflower
• Eggplant
• Broccoli
• Cabbage
• Green beans
• Leafy salad greens
• Collard greens
• Bok choy
• Mustard greens
• Swiss chard
• Jicama
• Turnips
• Olives

Some vegetables to avoid on keto include:

• Potatoes
• Sweet potatoes
• Onions (in large amounts)
• Butternut squash
• Acorn squash
• Corn

Keto-friendly fruits

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 using stored fat as fuel.

Avocados

Avocados are seed-bearing fruits often used like vegetables in savory dishes. They are keto-friendly as they are low-carb and high-fat, with around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat per 3.5-ounce fruit (100-gram serving). Avocados also contain essential nutrients like vitamin C, vitamin K, potassium, and folate.

Watermelon

Watermelon is a keto-friendly fruit that is full of water and low in carbohydrates compared to other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (total carbs minus fiber) and 0.6 grams of fiber. It provides hydration and an array of vitamins and minerals, including vitamin C, lycopene, potassium, and copper.

Strawberries

Strawberries are considered a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per cup of halved berries (152-gram serving). They also contain antioxidants such as vitamin C and lycopene, as well as manganese, calcium, and folate. Eating strawberries daily may promote better blood vessel functioning and protect against the risk of heart attack, according to a 2021 study.

Lemons

Lemons are a solid choice for the keto diet, with 6 grams of carbs and 1.8 grams of fiber per fruit (65 grams per lemon) or 0.7 grams of carbs per wedge (8 grams per slice). They are also an excellent source of vitamin C and are considered a low-glycemic food that won't cause spikes in blood glucose.

Tomatoes

Tomatoes are low-carb fruits suitable for a keto diet. One medium tomato (123 grams) provides 4.78 grams of carbs and 1.48 grams of fiber, while a cup of cherry tomatoes (149 grams) has roughly 5.8 grams of carbs and 1.79 grams of fiber. Tomatoes provide essential nutrients like lycopene, beta carotene, vitamin C, potassium, and folate. Eating tomatoes before a meal is associated with healthier cholesterol and blood sugar levels.

Raspberries

Raspberries are an excellent berry choice for a keto diet. About 19 raspberries contain 2.6 grams of carbs and 1.4 grams of fiber, making them a great side addition to a protein and fat-packed snack. They are considered one of the healthiest fruits, containing high amounts of antioxidants and low sugar levels compared to other fruits.

Peaches

Peaches are fuzzy stone fruits that can be consumed in moderation on a keto diet. They contain about 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. Pairing peach slices with a lower-carb and protein-packed food like cottage cheese makes for a keto-friendly snack. Peaches are also an excellent source of vitamins A and C, as well as boron, which contributes to bone health.

Cantaloupe

Cantaloupe is a low-carb fruit that provides essential nutrients like vitamin K, potassium, and folate. One cup of diced cantaloupe has only 12.7 grams of carbs and 1.4 grams of fiber. It may be more filling and satisfying than other fruit options, like berries. Cantaloupe is also a great source of beta-carotene, which is associated with eye health.

Star Fruit

Star fruit, or carambola, is a tropical fruit popular with those following a keto diet due to its low-carb content. One cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc, which are associated with a lower risk of developing diseases like cancer and heart disease.

Blackberries

Blackberries are a superfood berry that is low on the glycemic index. They have a comparatively low carb count, with one cup (144 grams) containing 13.8 grams of carbohydrates and 7.6 grams of fiber. Blackberries are packed with the powerful disease-fighting vitamin C and other essential nutrients like vitamin K and manganese.

Keto-friendly proteins

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.

Meat, Poultry, and Seafood

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It is important to eat whole eggs rather than just egg whites since most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health.

Dairy

There are hundreds of types of cheese, most of which are very low in carbohydrates and high in fat, making them a great fit for the keto diet. Cheese is also rich in protein and calcium. In addition to cheese, plain Greek yogurt and cottage cheese are also keto-friendly protein sources. They are high in protein and calcium and can help decrease appetite and promote feelings of fullness.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbohydrates. They are also full of healthy polyunsaturated and monounsaturated fats and fiber. Although most nuts and seeds are low in net carbs, the amount varies by type. For example, macadamia nuts have 2 grams of net carbs per ounce, while cashews have 8 grams.

Dairy and non-dairy alternatives

Dairy alternatives

• Heavy cream or heavy whipping cream: This is a high-fat dairy option for the keto diet. It is perfect for those following intensive therapeutic ketogenic diets as it is high in fat and low in carbs.
• Half-and-half: A combination of milk and heavy cream, this is also a great alternative to whole milk. It has a similar mouthfeel to cow's milk but with fewer carbs.

Non-dairy alternatives

• Unsweetened coconut milk: Pure coconut milk (made with coconut and water) is a high-fat vegan-friendly milk replacement. Look for brands that offer diluted coconut milk with added water, making it more palatable for drinking.
• Unsweetened nut milk: You can find vegan keto milk substitutes made from various nuts, including almonds, cashews, walnuts, macadamias, and hazelnuts. These are low in carbs and have a similar mouthfeel to dairy milk.
• Unsweetened seed milk: Flax milk and hemp milk are great keto substitutes for anyone with nut and dairy allergies. They are low in carbs and can be easily found in most grocery stores.
• Unsweetened soy milk: While most soy milk products are far from low-carb, there are several keto-friendly options available. Look for unsweetened organic soy milk with no more than 2 grams of net carbs per cup.
• Unsweetened pea protein milk: Pea milk is a great option for anyone with nut or soy allergies. It is dairy-free, vegan-friendly, and high in protein. However, not all pea milk products are keto-friendly, so be sure to read the label carefully.

When choosing a keto-friendly milk alternative, it is important to opt for unsweetened, higher-fat varieties and avoid sweetened products. Additionally, check the nutritional label to ensure that the product has a low net carb count (total carbs minus fiber).

Keto-friendly drinks

When following a keto diet, it's important to choose drinks that are low in carbohydrates. Here are some keto-friendly beverage options to consider:

Tea and Coffee

Unsweetened tea and coffee are excellent choices for keto dieters. They contain negligible amounts of carbohydrates and calories, making them ideal for the keto diet. Both beverages can be enjoyed hot or iced, providing variety. Tea is also rich in polyphenol antioxidants, offering potential health benefits.

Sparkling Water

Sparkling water, whether naturally carbonated or manufactured, is a great low-carb option. It offers flavour and variety without the added sugar or sweeteners found in soft drinks. Some popular options include Perrier, Aura Bora, and Hint.

Diet Soda

While diet soda is technically keto-friendly, it's important to be cautious due to the use of artificial sweeteners. These sweeteners may have negative effects on gut health and cravings. However, some diet sodas use naturally derived zero-calorie sweeteners like stevia or erythritol, which are better alternatives. Zevia and Virgil's Zero Sugar are examples of keto-friendly sodas.

Vegetable and Fruit Juices

While fruit juices are typically high in sugar, there are some keto-friendly options. Lemon and lime juices are low in carbs and can be added to water or tea for flavour. Juicing low-carb vegetables like leafy greens is also an option, although it removes most of the fibre. Store-bought vegetable juices should be checked for added sugar or other carb sources.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. However, unsweetened plant-based milk alternatives like almond, coconut, and soy milk are perfect for the keto diet. These can be used for drinking, pouring over keto-friendly cereals, or in various recipes.

Alcoholic Beverages

When it comes to alcohol, hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Low-carb beer options are also available, such as Budweiser Select 55, Michelob Ultra, and Miller 64. Wine is also an option in moderation. However, it's important to avoid mixed drinks with sugary juices or sodas.

Frequently asked questions