Keto Food: What To Avoid And Why

The ketogenic diet is a high-fat, moderate-protein, and very low-carb 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.

- Bread, pasta, rice, potatoes, french fries, soft drinks, candy, cakes, and other foods that are high in carbs.

- Beer, liqueurs, and mixed drinks.

- Honey, syrup, and other forms of sugar.

- Fruit juices and fruit drinks.

- Ketchup, barbecue sauce, and other condiments that contain added sugar.

- Glazed or honey-baked ham.

- Light or low-fat margarine.

- Dried fruit or trail mix.

- Low-fat diet foods, such as low-fat or fat-free yogurt, mayonnaise, salad dressings, and milk.

- Potatoes and other starchy vegetables like peas, corn, beets, and carrots.

- Sweetened yogurt or dairy products.

- Certain fresh fruits like mangoes, bananas, and grapes.

- Beans and other legumes.

- Quinoa and other grains.

- Dark chocolate with less than 70% cacao.

- Cow's milk.

- Trail mix with dried fruit, pretzel pieces, or chocolate candies.

- Carrots.

- Soda.

- Butternut squash.

No bread, pasta, rice, or potatoes

The keto diet is a high-fat, very low-carb eating plan. It pushes dieters to train their metabolism to use fat instead of carbohydrates as its primary energy source. This means that many foods that are part of a balanced diet are off-limits. Bread, pasta, rice, and potatoes are all foods that are not allowed on the keto diet.

Bread is a staple food in many cultures, but it is not keto-friendly. Bread is typically made with wheat flour, which is high in carbohydrates. A single slice of bread can contain up to 13 grams of carbs. This includes all types of bread, such as white bread, whole wheat bread, and even gluten-free bread. Bread is also often a hidden source of sugar, as some brands add sugar to improve the taste and texture.

Pasta is another food that is not allowed on the keto diet. Like bread, pasta is made with wheat flour and is high in carbohydrates. A cup of cooked pasta can contain up to 40 grams of carbs. This includes all types of pasta, from spaghetti to penne to macaroni.

Rice is a grain that is also off-limits on the keto diet. Both white rice and brown rice are high in carbohydrates. A half-cup of rice can contain up to 22 grams of carbs. This includes all types of rice, such as long-grain rice, short-grain rice, and wild rice.

Potatoes are a starchy vegetable that is not keto-friendly. They are high in carbohydrates and can disrupt ketosis. A medium potato can contain up to 32 grams of carbs. This includes all types of potatoes, such as russet potatoes, red potatoes, and sweet potatoes.

These foods are not allowed on the keto diet because they are high in carbohydrates, which can prevent ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, dieters typically limit their carbohydrate intake to 20-50 grams per day. Bread, pasta, rice, and potatoes are all foods that are high in carbohydrates and can quickly cause someone to exceed their daily limit.

Avoid sweets and sugary drinks

The keto diet is a high-fat, low-carb eating plan that pushes the body to use fat instead of carbohydrates as its primary energy source. As such, it is important to avoid sweets and sugary drinks.

Sugary foods and drinks are strictly limited on the keto diet. This includes sweets such as candy, cakes, pastries, cookies, ice cream, and chocolate. It is also important to avoid most fruits, as they contain high amounts of sugar. The fruits that should be avoided include apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, and more. Even dried fruits such as raisins should be avoided. Fruit juices are also not allowed on the keto diet.

In addition to sweets and fruits, it is important to avoid sugary drinks such as soda, juice, sports drinks, and sweetened tea or coffee. Diet soda should also be avoided, as it has been linked to increased sugar cravings. Alcoholic drinks such as beer, cider, sweet wines, and sweetened cocktails should also be limited.

It is important to note that even some condiments and sauces may contain hidden sugars. For example, ketchup, BBQ sauce, and salad dressings often contain added sugar. When in doubt, it is best to read the nutrition labels carefully to identify any hidden sources of sugar.

Eat meat, fish, and eggs

Meat, fish, and eggs are all keto-friendly foods. Meat and poultry contain no carbs and are rich in B vitamins and minerals, and they are a great source of high-quality protein, which may help preserve muscle mass when on a very low-carb diet. It is best to choose grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Fish and shellfish are also very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Fatty fish such as salmon, sardines, mackerel, and herring are excellent choices. It is important to note that the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do, so these should be eaten in moderation.

Eggs are an extremely healthy source of protein and are ideal for keto because each large egg contains less than 1 gram of carbs and about 6 grams of protein. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which protect eye health.

Choose natural fats

When choosing fats on the keto diet, it's important to opt for natural sources like avocados, nuts, seeds, and olives, instead of processed options. Avocados are an excellent source of heart-healthy fats and also provide a good dose of fibre and essential vitamins and minerals. Similarly, nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fibre. They are also associated with a reduced risk of heart disease and certain types of cancer, diabetes, and respiratory illnesses.

When it comes to cooking, extra virgin olive oil is a great choice as it is rich in heart-healthy monounsaturated fats. Coconut oil is another popular choice for keto dieters due to its high content of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body.

It's also worth noting that while cheese is a good source of high-fat, low-carb energy, it is also high in protein and calories, so it's important to watch your portions. Greek yogurt is another option, but make sure to choose the plain, full-fat variety as flavoured low-fat yogurts are often full of added sugar.

Remember, not all fats are created equal. Prioritize natural, whole food sources of fat and avoid artificial trans fats found in many processed foods and baked goods.

Drink water, tea, or coffee

Staying hydrated is an important part of the keto diet. Water is the best drink to sip on keto, as it's low-carb, calorie-free, and possesses a wide variety of health benefits, like regulating body temperature and maximizing physical performance.

If you're craving something other than water, there are still plenty of keto-friendly drinks to choose from.

Tea and Coffee

Tea and coffee are keto-friendly and can be consumed hot or iced. Tea is carb- and calorie-free, as long as you don't add sugar or other sweeteners. Tea is also rich in health-promoting antioxidant flavonoids, which may improve the functioning of blood vessels and keep your heart healthy.

Coffee can be enjoyed black or with keto-friendly additions like heavy cream, butter, or ghee. Coffee is calorie- and carb-free, and the caffeine may give your metabolism a slight boost.

Sparkling Water

Sparkling water is a great way to switch up your hydration. It's carb- and calorie-free, and you can add a slice of lemon or lime for extra flavor.

Nut Milk

Unsweetened nut milk, such as almond or coconut milk, is a keto-friendly option. Nut milk is low-carb and can be a good source of calcium and vitamin D.

Diet Soda

While diet soda is technically keto-compliant, it may increase your sugar cravings. If you choose to consume diet soda, look for options sweetened with natural sweeteners like stevia.

Alcohol

Alcoholic drinks that are low in carbs, like hard liquor, wine, and light beer, can be enjoyed in moderation on the keto diet. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Wine and light beer usually contain under 6 grams of carbs per serving.

When mixing drinks, be careful to avoid sugary mixers. Instead, opt for low-carb mixers like diet soda, seltzer, diet tonic water, or powdered flavor packets.

Frequently asked questions