Keto Dieters' 7-Carb Food Options: What's On The Menu?

The keto diet is a high-fat, low-carbohydrate diet that aims to put the body into a metabolic state called ketosis. This is when the body burns fat for energy instead of carbohydrates. To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day. This means that on a keto diet, foods such as bread, pasta, rice, potatoes, and sweets are off the menu. Instead, a person following a keto diet can eat meat, fish, seafood, eggs, vegetables, dairy products, natural fats, nuts, and berries.

There are several types of keto diets, including the standard ketogenic diet, which consists of 70% fat, 20% protein, and 10% carbs, and the cyclical ketogenic diet, which involves five days of low-carb eating followed by two days of high-carb eating.

Some keto-friendly foods that contain around 7 grams of carbohydrates are:

- 100 grams of cheddar cheese (2.44 grams of carbs)

- 1/2 cup of blueberries (9 grams of net carbs)

- 1/4 cup of cashews (8 grams of net carbs)

- 1/4 cup of macadamia nuts (4 grams of net carbs)

- 1/4 cup of pecans (4 grams of net carbs)

Keto-friendly vegetables: Enjoy unlimited non-starchy vegetables such as leafy greens, cucumber, celery, and radishes, cauliflower, cabbage, avocado, broccoli, and zucchini

Keto-friendly vegetables

Enjoy unlimited non-starchy vegetables such as leafy greens, cucumber, celery, and radishes, cauliflower, cabbage, avocado, broccoli, and zucchini.

Leafy greens

Leafy greens such as spinach, kale, Swiss chard, and salad greens like lettuce, baby spinach, and arugula are excellent sources of vitamins, minerals, and antioxidants. They are extremely low in carbs, making them perfect for a keto diet. For example, a cup of raw spinach only has 0.4 g of net carbs.

Cucumber

Cucumbers are low in carbs and very refreshing. A cup of chopped cucumber contains only 4 g of carbs, with less than 1 g of fibre. They are also a good source of vitamin C, providing 25% of the daily value per serving.

Celery

Celery is a crunchy, low-carb vegetable with a high water content. A cup of chopped celery has just 3 g of net carbs and is a good source of vitamin K. It also contains luteolin, an antioxidant that may help prevent and treat cancer.

Radishes

Radishes are peppery root vegetables with only 4 g of net carbs per cup. They are a good source of vitamin C, providing 20% of the daily value per serving. Radishes also contain isothiocyanates, which have been shown to slow the growth of breast cancer cells in test tube studies.

Cauliflower

Cauliflower is a versatile vegetable with a similar nutrition profile to broccoli. It has only 1.5 g of net carbs per half cup and is a great substitute for higher-carb foods like potatoes and rice.

Cabbage

Cabbage is a cruciferous vegetable with impressive health benefits. It is low in carbs, with only 2 g of net carbs per cup, and is a good source of vitamin C and vitamin K. Cabbage is delicious in keto fajitas, soups, or coleslaw.

Avocado

Avocados are technically a fruit, but they are often consumed as a vegetable. They are high in healthy fats and low in digestible carbs, with only 2 g of net carbs per 100 g. Avocados are also a good source of potassium and monounsaturated fat, which can help reduce the risk of cardiovascular disease and type 2 diabetes.

Broccoli

Broccoli is a member of the cruciferous vegetable family and is low in carbs, with only 2 g of net carbs per cup. It is a superfood that should be a staple on the keto diet. Broccoli is high in fibre and protein and is a great addition to stews, soups, and keto casseroles.

Zucchini

Zucchini is a popular summer squash that is extremely versatile and low in carbs. It is a perfect substitute for pasta and noodles and can be grated to make a rice alternative. A medium-sized zucchini has just 3 g of net carbs.

Keto-friendly fruits and berries: Enjoy a small serving of tart fruits, such as berries, lemons, and limes. Melons are also keto-friendly due to their high water content

Fruits and berries are an important source of vitamins and minerals, but they can be high in carbs, which can be problematic for those on a keto diet. The keto diet is a high-fat, low-carbohydrate diet that aims to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. While it can be challenging to include fruits in a keto diet, some lower-carb options include:

Berries

Berries are generally a good choice for keto as they tend to be lower in carbs and high in fiber. Examples of keto-friendly berries include:

• Strawberries
• Raspberries
• Blackberries
• Blueberries

Citrus Fruits

Citrus fruits like lemons and limes are also suitable for a keto diet as they are low in carbs and have other health benefits. For example:

• Lemons are a good source of vitamin C and can help prevent kidney stones.
• Limes are high in vitamin C and may offer additional health benefits like improved digestion and a reduced risk of cancer and heart disease.

Melons

Melons are another keto-friendly option due to their high water content. Some of the lowest-carb melons include:

• Casaba melon
• Watermelon
• Cantaloupe
• Honeydew melon

It is important to note that while these fruits are considered keto-friendly, they should still be consumed in moderation as part of a well-rounded keto diet that includes a variety of animal proteins, dairy, vegetables, plant-based foods, and healthy fats and oils.

Keto-friendly fish and seafood: Fatty fish like salmon, sardines, mackerel, and herring are excellent choices. Mild white fish like cod, halibut, and trout are also good options

Fish and seafood are excellent choices for a keto diet. Fatty fish like salmon, sardines, mackerel, and herring are rich in omega-3 fatty acids and vitamin D, which offer numerous health benefits. Salmon, for instance, is known to improve heart health and reduce the risk of heart disease. It is also a good source of calcium and vitamin B. Similarly, mackerel is an excellent source of vitamin D, omega-3 fatty acids, vitamin B, and selenium. Herring is another fatty fish that is especially good when smoked, although it should be consumed in moderation due to its high sodium content.

When it comes to keto-friendly fish, it is important to choose those with the highest fat content, as keto diets emphasise high-fat, low-carb, and moderate-protein meals. Mild white fish like cod, halibut, and trout are also good options as they are high in protein and other essential nutrients. Cod, for example, is a great source of phosphorus, niacin, and vitamin B-12, providing 15 to 20 grams of protein in a 3-ounce cooked portion. Halibut, a fatty fish similar to sardines, is also a good option. Trout, whether farmed or wild, is another sustainable and nutritious choice, offering a good amount of potassium, selenium, vitamin B6, and vitamin B12.

Keto-friendly nuts and seeds: Enjoy nuts and seeds in moderation, as they are low in carbs. Examples include pecans, macadamia nuts, pumpkin seeds, and sunflower seeds

Nuts and seeds are a great addition to a ketogenic (keto) diet. They are usually high in healthy fats and low in carbohydrates, and they are also rich in protein, vitamins, minerals, fibre, and antioxidants.

Pecans

Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides 4 grams of total carbs. They’re a high-fat, keto-friendly nut that may help reduce levels of insulin. Pecans can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They’re very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. They contain vitamins like thiamine, niacin, riboflavin, pantothenic acid, and B6. They can be enjoyed raw or roasted as a snack, or crushed and used as a breading or topping for sauteed fish or chicken. Macadamia nut flour, milk, and butter can also be keto-friendly.

Pumpkin Seeds

Pumpkin seeds are a great source of protein, with nine grams per 1/4 cup serving. They are also a great source of zinc, an essential mineral that’s involved in immunity, protein synthesis, wound healing, and growth and development. Enjoy pumpkin seeds raw or toasted and seasoned as a midday snack, or throw them into your salads or keto-friendly baked goods.

Sunflower Seeds

Sunflower seeds are a popular, high-fat snack that can make an excellent addition to your keto diet. One ounce (28 grams) of shelled sunflower seeds contains 6 grams of total carbs. They are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids, and have been found to have antidiabetic and anti-inflammatory properties in animal studies. Sunflower seeds are mostly eaten as a snack but also make a great salad topping. In addition, you can buy sunflower seed butter at most grocery stores.

Keto-friendly drinks: Water, coffee, tea, and the occasional glass of wine are all suitable drinks on a keto diet

Keto-friendly drinks

Water is your best option on the keto diet, or indeed any healthy diet. It is beneficial for digestion, fighting fatigue and cravings, and keeps your body functioning properly.

If you need a little more flavour, try adding a squeeze of lemon or lime juice, or infusing the water with cucumber, watermelon, strawberries, or other favourite fruits for homemade flavoured water. You can also make your own sparkling water at home using a carbonator.

Coffee

Many people turn to coffee for a morning boost, and it is keto-friendly. Caffeine has been scientifically shown to promote fat burning, suppress appetite, and aid weight loss — all helping you get into ketosis.

Keto-friendly coffee comes in a range of options: try simple black coffee (like espresso, americano, and iced coffee, which contain zero calories and carbs), or consider adding a splash of heavy cream to boost its healthy fat content.

If lattes are your thing, opt for unsweetened coconut milk or unsweetened almond milk. You can also add cinnamon, nutmeg, and cloves to a cup of espresso and coconut milk for a dairy-free, sugar-free pumpkin spice latte.

Tea

Tea is another great choice, as it’s carb- and (almost) calorie-free — as long as you keep it plain and don’t add sugar or another sweetener. Rich in health-promoting antioxidant flavonoids, teas may also improve the functioning of blood vessels to help keep your heart healthy. If sipping tea in the afternoon or evening, go for a caffeine-free herbal variety, such as chamomile, so it doesn’t impact your sleep.

Black tea is made from aged tea leaves, giving it a more robust flavour, darker colour, and higher caffeine content. Green tea is made from fresh tea leaves, lending it a more floral flavour, lighter colour, and less caffeine. White tea is made from young tea leaves and has a very mild, delicate flavour.

Bone broth

Bone broth may help maintain a healthy gut, restore collagen, and support a strong immune system. It’s made by simmering animal bones with water, herbs, and spices.

Kombucha

Kombucha is a fermented beverage made by combining tea, sugar and a SCOBY (symbiotic culture of bacteria and yeast). It is a natural probiotic, which can help to support a healthy gut.

Kombucha needs sugar to ferment, so you need to be extra careful when selecting brands and triple-check the label. There are varieties of low-carb, low-sugar kombuchas available, so don’t bother purchasing a brand that packs 10 grams of carbs into a single serving size (which is only half the bottle).

Coconut water

Coconut water is a hydrating liquid found in the centre of green coconuts. It has fewer calories and less fat than coconut milk and more potassium than a banana.

As with kombucha, you need to pay extra attention to the label when purchasing this product. Only buy plain coconut water, which should only have one ingredient. Most quality brands of coconut water will contain 11 grams of carbohydrates per 8 fluid ounces, so limit your intake to one serving per day.

Alcoholic drinks

All alcohol is a toxin to the body, and any form can lower the production of ketones. That said, social gatherings are a necessary and enjoyable part of life. If you feel like drinking alcohol from time to time, it’s wise to know what’s best.

Your best bet is hard liquor. In liquors like tequila or mezcal, the sugar converts to ethyl alcohol. This means they won’t affect insulin and blood sugar like other alcohols.

The best keto drinks with alcohol include:

• Dark liquors like scotch, whiskey, and bourbon
• Rums — avoid any flavoured options
• Vodka — make sure it’s not flavoured and doesn’t include added sugars or liquid sweeteners
• Gin — avoid cocktail mixes and flavoured gins
• Dry red wine — a surprise, but a 5-ounce pour of Cabernet contains less than 4 grams of carbs

When it comes to keto drinks, plain water is best, although not your only option.

Frequently asked questions