Non-Keto Foods: What You Should Avoid Eating

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. The diet works by burning fat as the primary source of energy, and in the process, it makes you lose weight. The keto diet focuses on reducing carb consumption as opposed to other diets that stress reducing calories. Non-keto foods are those that are high in carbohydrates, such as grains, sugars, and some fruits. These foods can hinder weight loss progress and prevent the body from entering ketosis.

Characteristics of Non-Keto Foods

High-carb foods

Grains and Starches

Grains and starchy foods are high in carbohydrates and should be limited or avoided on a keto diet. These include wheat, rice, corn, oats, rye, quinoa, and barley. These foods can significantly impact blood sugar levels and hinder the body's ability to enter ketosis, which is the basis of the keto diet.

Sugary Foods and Sweets

Sweet treats, candies, pastries, sugary drinks, and fruits with high sugar content like bananas, grapes, and mangoes are also high in carbs and should be avoided on a keto diet. These foods can cause a quick spike in insulin levels, hindering fat burning and promoting fat storage, making it difficult to achieve and maintain ketosis.

Starchy Vegetables

Some vegetables, such as potatoes, yams, corn, sweet potatoes, peas, and artichokes, are high in starch and carbohydrates. While vegetables are generally nutritious, these starchy varieties can impact blood sugar levels and should be limited or avoided on a keto diet.

Legumes and Beans

Legumes and beans, including lentils, chickpeas, and black beans, are known for their protein and fiber content. However, they also contain a significant amount of carbohydrates and can potentially interrupt ketosis and cause fluctuations in blood sugar levels. For a strict keto diet, it is best to avoid or limit the consumption of legumes and beans.

Processed Foods

Processed foods, such as chips, pre-packaged snacks, and convenience meals, often contain hidden sugars and carbs that can hinder progress on a keto diet. These foods can impact blood sugar levels and make it difficult for the body to burn fat for energy. It is essential to read food labels and opt for whole, unprocessed foods instead.

High-Carb Condiments and Sauces

Certain condiments and sauces, such as teriyaki sauce, ketchup, BBQ sauce, and sweet dressings, contain sugars and starches that can quickly add up and disrupt ketosis. It is important to be mindful of these hidden sources of carbs and choose alternatives like olive oil and mustard, which have lower carbohydrate content.

Refined carbs

The keto diet is a low-carb, high-fat, and moderate-protein diet. It aims to burn fat as the primary source of energy and reduce carb consumption to achieve a metabolic state called ketosis. Refined carbs are considered non-keto due to their high-carb content, which can hinder weight loss progress and prevent the body from entering ketosis.

The Problem with Refined Carbs

Examples of Refined Carbs

Health Risks of Refined Carbs

Consuming too many refined carbs can lead to weight gain and various health problems. Because they are quickly digested, they can cause a person to eat more to gain energy, resulting in a high calorie intake. Additionally, refined carbs have been linked to an increased risk of health issues such as type 2 diabetes and heart disease. They can also cause fluctuations in mood and energy levels due to the unstable blood sugar spikes they create.

The keto diet is a popular eating pattern that focuses on reducing carb consumption and increasing fat intake to achieve a metabolic state called ketosis, where fat becomes the primary source of energy. Refined carbs are considered non-keto because they are high in carbohydrates, which can hinder weight loss progress and prevent the body from entering ketosis. Instead, the keto diet recommends limiting carb intake to 20-50 grams per day and focusing on whole, unprocessed, or complex carbs.

Alternatives to Refined Carbs

To maintain a healthy diet and avoid the negative impacts of refined carbs, it is recommended to opt for unrefined or complex carbs. These include whole grains, beans, fruits, and vegetables, which are excellent sources of fiber, vitamins, minerals, and phytonutrients. When choosing bread, go for 100% whole wheat or whole-grain options. For flour, pasta, and rice, look for whole-grain products like whole-wheat flour and brown rice. By making these simple swaps, you can increase your nutrient intake and improve your overall health.

Sugary drinks

The keto diet is a low-carb, high-fat, and moderate-protein diet. The diet works by burning fat as the primary source of energy, and in the process, it makes you lose weight. The keto diet focuses on reducing carb consumption, limiting it to 20 to 50 grams a day.

• Soft drinks
• Fruit juices
• Flavored soda
• Mocktails
• Packaged drinks
• Alcoholic drinks, such as beer, sparkling wine, dessert wine, mixed drinks, and cocktails
• Sports drinks
• Energy drinks

Freshly squeezed fruit juice contains a lot of natural sugar and lacks dietary fiber, while packaged fruit juice has lots of added sugar. A can of Coke, for example, contains 39 grams of sugar, and 8 ounces of a fresh lime mojito contains 26 grams of sugar. These drinks can cause a blood sugar spike and kick you out of ketosis, hindering your weight loss progress.

Instead of sugary drinks, you can opt for keto-friendly drinks such as:

• Water (plain or sparkling)
• Tea (black, green, or herbal)
• Coffee (plain or with unsweetened heavy cream)
• Bone broth
• Nut milks (almond or light coconut milk)
• Kombucha (in moderation)
• Alcohol in moderation (dry red or white wine, low-carb beer, spirits with low-carb mixers)

Processed foods

It is best to opt for whole, unprocessed foods to stay on course with your keto diet. You can also make your own low-carb snacks, such as kale chips, cheese crisps, or nut blends. That way, you can control the ingredients and ensure they align with your daily carb limit.

In addition, processed meats like bacon and sausage are allowed on keto, but they are not the best for your heart and may increase your risk of certain types of cancer. It is recommended to choose chicken, fish, and beef more often and limit these processed meats.

It is also important to note that highly processed and packaged foods are a characteristic of the "dirty keto" diet. This version of the keto diet is less nutritious and may increase the risk of disease and nutrient deficiencies. Therefore, it is generally best to avoid it.

High-carb condiments

Condiments and sauces can be a sneaky source of added sugars and carbs. Here is a list of high-carb condiments to avoid if you're on a keto diet:

• Ketchup: 1 tablespoon contains 5 grams of carbs.
• BBQ sauce: A typical 2-tablespoon serving can contain around 10-15 grams of carbs.
• Jam: 1 tablespoon contains 13.77 grams of carbs.
• Maple syrup: 1 tablespoon contains 13.41 grams of carbs.
• Honey: 1 cup contains 279.34 grams of carbs.
• Teriyaki sauce: Often contains a lot of sugar.

These condiments are often hidden sources of sugar, carbs, sodium, and unhealthy fats, which are not recommended on a keto diet. It's important to read the nutrition labels and ingredient lists to identify any hidden carbs or sugars.

Frequently asked questions