Dante Carrillo
The keto diet is a high-fat, low-carbohydrate diet that aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. While the keto diet is linked to weight loss and improved blood pressure, it is not without its challenges and restrictions. Here is a list of some of the worst foods to consume while on a keto diet:
- Bread, pasta, rice, and other refined carbs
- Beer and mixed drinks
- Honey, syrups, and other sweeteners
- Juice and soda
- Ketchup, barbecue sauce, and other sweet condiments
- Glazed or honey-baked ham
- Low-fat or light margarine
- Dried fruit or trail mix
- Potatoes and other starchy vegetables
- Sweetened yogurt or dairy
- Certain fresh fruits, such as mangoes, bananas, and grapes
- Beans and other legumes
- Quinoa and other grains
- Cow's milk
- Croutons
- Peas
- Potato chips
- Piña coladas and other sugary cocktails
- Sweet potatoes
- Tonic water, energy drinks, and cocktails
- Butternut squash
| Characteristics | Values |
|---|---|
| Grains | High in carbohydrates, avoid bread, pasta, cookies, crackers, pizza crusts, tortillas, biscuits, and flour |
| Fruits | High in sugar and carbs, avoid apples, dried fruits, fruit smoothies, and juices |
| Vegetables | Avoid starchy vegetables that grow beneath the ground, e.g. potatoes, sweet potatoes, and legumes like beans and peas |
| Dairy | Avoid low-fat dairy products, creamed cottage cheese, and fat-free or low-fat yogurt |
| Meat | Avoid processed meats with added sugar, e.g. bacon, deli meats, and cured meats |
| Oils and Fats | Avoid unhealthy fats and oils, e.g. vegetable shortening and margarine |
| Drinks | Avoid sugar-sweetened drinks, fruit juices, tonic water, energy drinks, and cocktails |
Starchy vegetables
The keto diet is a high-fat, protein-rich, and low-carb eating plan. The ultimate goal is to reach a metabolic state called ketosis, where the body starts burning stored fat for fuel instead of carbohydrates and sugar.
- Potatoes
- Sweet potatoes
- Corn
- Beets
- Carrots
- Peas
- Butternut squash
- Cassava (also known as Yuca)
Instead of starchy vegetables, opt for non-starchy, low-carb veggies such as:
- Broccoli
- Cauliflower
- Green beans
- Bell peppers
- Zucchini
- Spinach
- Cucumber
- Celery
- Radishes
- Avocado
- Cabbage
These vegetables are low in calories and carbs but high in nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals.
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Sugary foods
The keto diet is a high-fat, protein-rich, and low-carb eating plan. The goal of a keto diet is to reach a metabolic state called ketosis, where the body uses stored fat for fuel instead of carbohydrates and sugar.
Natural sweeteners like honey, maple syrup, and agave should also be avoided, as well as all types of starches, which turn into sugar when digested. Starchy foods to be avoided include bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes, cereal, porridge, oatmeal, and muesli. Even whole grains like quinoa are starchy and should be avoided.
Fruits also tend to be high in sugar and should be avoided, except for small servings of tart fruits like berries, lemons, and limes. Mangoes, grapes, and bananas, for example, have an entire day's worth of carbs in a one-cup serving.
Alcoholic beverages should also be consumed in moderation, as alcohol is metabolized by the body before other nutrients. While dry wine and spirits have zero carbs, cocktails, beer, and frozen drinks tend to be packed with sugar and carbohydrates.
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Alcoholic drinks
Alcohol and Keto
Alcohol contains calories that your body will burn before it burns body fat. This can make it harder to lose weight, and alcohol can also increase your appetite. On a keto diet, you might find that you feel the effects of alcohol more strongly, and it's important to be aware that it can also affect your decision-making, potentially leading to choices that break your diet.
Choosing Keto-Friendly Drinks
The best alcoholic drinks for a keto diet are wine and pure spirits, which are lowest in carbs. Beer and sweet mixed drinks are highest in carbs and should be avoided. Spirits such as whiskey, brandy, cognac, vodka, gin, and tequila contain zero carbs and are fine on keto. Dry wines also have a low carb content, with around 2 grams of net carbs per 5 ounces (150 ml). Sweeter wines, like Rieslings and Gewurztraminers, have around 4 grams of carbs per glass.
If you're drinking spirits, be careful what you mix them with. Avoid sugary mixers like juice, soft drinks, and energy drinks, as these can quickly turn your drink into a high-calorie carb bomb. Instead, opt for low-carb mixers like diet soda, seltzer, diet tonic water, or powdered flavor packets.
Beer
Beer is a problem on keto because it is made from grains, which provide a lot of rapidly digestible carbs. Most beers are bad for weight control and should be avoided. However, there are some very light American beers that contain the least amount of carbs and can be consumed without derailing a keto diet. These include Select 55, Michelob Ultra, Select Premium Light, Busch Light, Natural Light, and Miller Lite.
Cocktails
Cocktails are often high in carbs, and a sugary cocktail can contain 46.67 grams of carbs or more, which is almost an entire day's carb allowance on a keto diet. It's best to avoid cocktails, but if you want to indulge, opt for a dry martini, which has zero carbs.
Drinking in Moderation
Even on a keto diet, it is possible to include alcoholic drinks in moderation. However, it's important to remember that even low-carb varieties of alcohol are rich in "empty" calories and can contribute to weight gain and nutritional deficiencies over time. Alcohol can also suppress fat burning and increase body fat by causing your body to store extra calories as fat tissue. Therefore, it's important to keep your alcohol consumption in check and drink in moderation.
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High-carb sauces
Sauces are often overlooked when it comes to hidden carbs, but they can be a major pitfall for those following a keto diet. Many popular sauces are loaded with sugar and other high-carb ingredients, which can quickly kick you out of ketosis. Here are some tips and guidelines for navigating the world of sauces while staying true to your keto diet:
Ketchup
Ketchup is a classic condiment that often finds its way onto burgers, fries, and other keto-friendly foods. However, it is important to note that ketchup is typically high in sugar and carbs. A single tablespoon of ketchup can contain up to 4 grams of sugar and 6 grams of carbs. As a result, it is best to limit your ketchup consumption or opt for low-carb alternatives, such as sugar-free or keto-friendly ketchup.
BBQ Sauce
Barbecue sauce is another popular condiment that can be a keto dieter's downfall. Store-bought BBQ sauces often contain large amounts of sugar and other sweeteners, as well as thickening agents like corn starch, which can quickly add up to 10-15 grams of carbs per serving. To stay keto-friendly, make your own BBQ sauce using tomato paste, vinegar, mustard, and sugar-free sweeteners, or opt for specifically labelled keto BBQ sauces.
Sweet and Sour Sauce
Sweet and sour sauce, often paired with Asian dishes, is a definite no-go on the keto diet. This sauce is typically made with sugar, cornstarch, and other high-carb ingredients, resulting in a carb count of around 15-20 grams per serving. If you're craving sweet and sour flavours, try making your own keto-friendly version using sugar substitutes and low-carb thickeners like xanthan gum.
Salad Dressings
Salad dressings can be a sneaky source of added sugar and carbs. Many popular dressings, such as ranch, honey mustard, and Italian, contain upwards of 10 grams of carbs per serving. To stay keto-friendly, opt for vinaigrettes made with olive oil and vinegar, or make your own dressings using healthy oils, herbs, and spices. You can also find specifically labelled keto-friendly salad dressings in some stores.
Pre-made Sauces
When it comes to pre-made sauces, it is important to read the labels carefully. Many sauces, such as pasta sauces, curry sauces, and gravy, often contain hidden sugars and starches. Even seemingly harmless sauces like alfredo or bechamel can be loaded with carbs. Your best bet is to make your own sauces from scratch, using keto-friendly ingredients, or to look for specifically labelled keto options.
In conclusion, while following a keto diet, it is important to be mindful of the sauces you use. Many popular sauces are loaded with sugar and other high-carb ingredients, which can hinder your progress. Opt for low-carb alternatives, make your own sauces, or choose from the growing number of keto-friendly options available in stores.
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Low-fat products
Low-fat dairy products are not recommended on a keto diet. While dairy is typically a low-carb food group, it does contain some carbs, so it's best to limit your intake. In addition, low-fat dairy products are considered an unnecessary addition to a keto meal and may contain carbohydrates that can hinder ketosis.
Some examples of low-fat dairy products to avoid on a keto diet include:
- Fat-free or low-fat yogurt
- Creamed cottage cheese
- Skim milk
Instead, opt for full-fat or high-fat dairy options such as:
- Butter
- Cream
- Full-fat Greek yogurt
- Cheese
These high-fat dairy products are better suited for a keto diet as they can help you feel fuller for longer and contribute to your fat intake goals.
It's important to note that while milk is not recommended due to its carb content, small amounts can be used in coffee or tea. Additionally, regular snacking on cheese when you're not hungry can slow down weight loss, so it's best to consume cheese in moderation as part of a meal or snack.
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Frequently asked questions
Fruits such as bananas, grapes, mangoes, and raisins are high in carbohydrates and natural sugars, so they are not recommended for a keto diet.
Yes, potatoes, yams, corn, and beets are examples of starchy vegetables that are high in carbohydrates and should be restricted on a keto diet.
No, dairy products like creamed cottage cheese and fat-free or low-fat yogurt are high in carbs and should be avoided. However, plain Greek yogurt and cottage cheese are suitable as they are high in protein and calcium while being low in carbs.
Condiments like ketchup, BBQ sauce, sweet chili sauce, and honey or maple syrup are high in sugar and carbohydrates, so only small portions should be consumed to maintain ketosis.
