Keto-Friendly Carb Sources: What To Eat And Avoid

The keto diet is a high-fat, low-carbohydrate diet that aims to put the body into a metabolic state called ketosis. In ketosis, the body uses fat, rather than carbohydrates, as its main source of energy. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This means avoiding foods such as grains, legumes, fruits, starchy vegetables, and sugar. Instead, a keto diet includes foods such as meat, fish, eggs, nuts, seeds, cheese, avocados, and dark green vegetables.

Meat and fish

When following a keto diet, it's important to choose the right types of meat and fish to ensure you're getting enough healthy fats and minimal carbs. Here's a guide to help you make the best choices:

Meat:

Choose fatty cuts of meat such as ribeye, strip steak, or ground beef with a higher fat percentage. These cuts provide more energy and help you stay satiated for longer. If you're buying processed meat like bacon or sausage, check the labels to ensure they're low in carbs and don't contain added sugars or starches. Organ meats like liver are also excellent choices as they're rich in nutrients. Meat is generally carb-free, so you can include options like chicken, turkey, lamb, and pork in your diet.

Fish:

Fatty fish like salmon, mackerel, tuna, sardines, and trout are excellent sources of omega-3 fatty acids and protein. Aim for wild-caught fish whenever possible as they tend to have a better nutritional profile. Canned fish can also be a convenient and affordable option; just be mindful of any added oils or sauces that may increase the carb count.

When preparing your meat and fish, consider cooking methods that add healthy fats. For example, cook your steak in butter or pair your fish with an avocado-based sauce. This will not only enhance the flavour but also boost your fat intake, ensuring you stay within the keto guidelines.

Remember, the quality of your meat and fish is important. Opt for grass-fed, organic, or wild-caught options whenever possible to maximise the nutritional benefits of your keto diet.

Dairy

On the one hand, the carbs in cheese and heavy cream can be significant if you're sticking to a strict limit of 20 grams of net carbs per day. On the other hand, dairy foods provide critical nutrients that can supplement an otherwise limited low-carb diet.

Here's a breakdown of the pros and cons of including dairy in your keto diet:

Benefits of Dairy for Low-Carb Diets:

• Dairy foods give you more variety and increase your nutritional range. For example, dairy is a great source of calcium, which can be hard to come by on a low-carb diet.
• Dairy fat is good for you. High-fat dairy is associated with better health, and dairy fat from pasture-raised animals is a great source of conjugated linoleic acid (CLA), which has potential health benefits, including weight loss.
• Dairy can help you meet your calorie needs. Butter, cheese, and heavy whipping cream are calorie-dense, so if you're struggling to get enough calories, these foods can help.
• Taste and convenience. Dairy products like butter and cheese are tasty and can make a low-carb diet more enjoyable. They also go well with many different types of foods.

Potential Drawbacks of Dairy:

• Milk/dairy sensitivities. Some people don't do well with dairy, whether due to allergies, intolerances, or sensitivities. Lactose intolerance is common, and some people are allergic to the proteins in milk.
• Carb count. While sticking to high-fat dairy can help keep carb counts low, some dairy products, like milk and yogurt, can be high in carbs and should be consumed in moderation or avoided on a keto diet.
• Acne and skin issues. There is some evidence that dairy may cause or worsen acne and other skin issues.
• Cravings. Some people find that eating dairy leads to cravings for more, making it difficult to stick to a keto diet.
• Weight loss stalls. Cheese, cream, and whole-milk yogurt are tasty and easy to overeat, which can potentially cause a weight-loss stall, especially if you're consuming too many calories or carbs.

Keto-Friendly Dairy Options:

• Butter and ghee: These are essentially carb-free and have minimal to no effect on insulin levels.
• Soft-ripened cheese (Brie, Camembert): These cheeses are among the lowest in carbs, with only about 0.5 grams of net carbs per 100 grams.
• Hard-aged cheese (Cheddar, Swiss, Provolone): These cheeses are extremely keto-friendly, providing about 1-3 grams of net carbs per 100 grams.
• Semisoft cheese (Mozzarella, Monterey Jack, Havarti): These cheeses have slightly more carbs than hard cheeses, with about 2-3 grams of net carbs per 100 grams.
• Plain Greek yogurt: This is a great low-carb option, with about 3 grams of net carbs per 100 grams.
• Heavy cream: This contains about 3 grams of net carbs per 100 grams and is much lower in carbs than milk.
• Feta and Parmesan cheese: With about 4 grams of net carbs per 100 grams, these cheeses can still fit into a keto diet.
• Sour cream, light cream, cottage cheese, and ricotta cheese: These dairy products typically contain 4-7 grams of net carbs per 100 grams.
• Cream cheese: Provides about 5-7 grams of net carbs per 100 grams.
• Half-and-half: Contains about 5 grams of net carbs per 100 grams.
• Whole-milk plain yogurt: Contains about 5 grams of net carbs per 100 grams.
• Cow's milk: Cow's milk contains high amounts of lactose, a type of sugar, and is not suitable for a keto diet. One cup of 1% milk contains 12.7 grams of carbohydrates.
• Goat's milk: Like cow's milk, goat's milk contains natural sugars that make it too high in carbs for keto.
• Sweetened or flavoured milk: These products are high in carbs from added sugars and should be avoided.
• Oat milk: Oat milk is made from oats, which are naturally high in carbs, making it inappropriate for keto.
• Rice milk: Rice is naturally high in carbs, so rice milk is not a good choice for keto.
• Sweetened condensed milk: This contains high amounts of added sugar and is not keto-friendly.

In conclusion, while dairy is not necessary for a keto diet, it can provide some important nutritional benefits. The key is to choose full-fat, low-carb dairy options and be mindful of your overall intake to ensure it aligns with your keto goals.

Vegetables

• Spinach
• Asparagus
• Celery
• Tomatoes
• Iceberg Lettuce
• Mushrooms
• Cucumber
• Zucchini
• Avocado
• Broccoli
• Cabbage
• Kale
• Brussels sprouts
• Cauliflower
• Green beans
• Arugula
• Bell peppers
• Peas
• Potatoes
• Butternut squash
• Sweetcorn
• Parsnips
• Sweet potatoes

Fruits

While on a keto diet, it's important to understand how fruits can help you stay focused on the diet plan. Fruits are known to be high in carbs, but some fruits are low-carb and low-sugar options. Here are some fruits that are considered keto-friendly:

• Avocados: Avocados are often used in savory dishes, but they are actually a seed-bearing fruit. They are promoted for their rich and healthy fat content and are also keto-friendly due to their low carb content. A 3.5-ounce avocado has around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat. Avocados also contain essential nutrients like vitamin C, vitamin K, potassium, and folate.
• Strawberries: Strawberries are considered keto-friendly, with around 11.7 grams of carbs and 3 grams of fiber per cup of halved berries. They also contain antioxidants, including vitamin C and lycopene, as well as other vitamins and minerals like manganese, calcium, and folate.
• Lemons: Lemons are a particularly good choice for the keto diet, with 6 grams of carbs and 1.8 grams of fiber per fruit. They are considered a low-glycemic food that won't cause spikes in blood glucose, making them suitable for people with diabetes. Lemons also provide vitamin C, calcium, phosphorus, potassium, and folate.
• Tomatoes: Tomatoes are technically a fruit, and they are a good low-carb option for the keto diet. One cup of raw tomatoes contains about 7 grams of carbs and 2 grams of fiber. Tomatoes are also low in calories and high in beneficial plant compounds like lycopene, beta carotene, and naringenin.
• Raspberries: Raspberries are one of the healthiest fruits and an excellent choice for the keto diet. They are low in sugar compared to other fruits and berries, and they contain high amounts of antioxidants. About 10 raspberries contain 2.3 grams of carbs and 1.2 grams of fiber.
• Peaches: Peaches are a fuzzy stone fruit that can be consumed in moderation on the keto diet. They contain around 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. Peaches are an excellent source of vitamins A and C, as well as boron, which contributes to bone health.
• Cantaloupe: Cantaloupe is a type of muskmelon that is relatively low in net carbs, with just 12.7 grams of carbs and 1.5 grams of fiber per cup. It is also a good source of folate, potassium, vitamin K, and beta carotene, which is important for eye health.
• Star fruit: Star fruit, also known as carambola, is a tropical fruit native to Southeast Asia. It is popular with those on the keto diet due to its low carb content. A cup of cubed star fruit contains only 7.3 grams of carbs and provides 3 grams of fiber. It is also a good source of vitamin C, copper, potassium, and pantothenic acid.
• Blackberries: Blackberries are another superfood berry that is low on the glycemic index. They have a comparatively low carb count, with one cup containing 13.8 grams of carbohydrates and 7.6 grams of fiber. Blackberries are packed with powerful disease-fighting nutrients like vitamin C, vitamin K, and manganese.

It's important to note that while these fruits are considered keto-friendly, portion control is still crucial. Some fruits, like blueberries, apples, bananas, and grapes, are generally considered too high in carbs for the keto diet and should be consumed in moderation or avoided.

Nuts and seeds

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 are a high-fat, keto-friendly nut that may help reduce insulin levels in the body. Pecans can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.

Brazil Nuts

Brazil nuts are large tree nuts grown in South America. They are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. One ounce (28 grams) of Brazil nuts contains 3 grams of total carbs. It is important to limit your intake to one to three Brazil nuts a day to avoid consuming too much selenium, which may have negative health effects.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. Several studies link macadamia nuts to improved cholesterol levels. Macadamia nuts are a perfect high-fat snack and can also be used to make keto-friendly macadamia nut milk, butter, and flour.

Walnuts

Walnuts are a popular type of tree nut grown and eaten worldwide. One ounce (28 grams) of walnuts contains 4 grams of total carbs. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. Walnuts can be enjoyed as a snack or added to keto-friendly, low-carb desserts, salads, or smoothies.

Hazelnuts

Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. One ounce (28 grams) of hazelnuts contains 5 grams of total carbs. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease. Hazelnuts have a naturally sweet and nutty flavour and can be roasted and sprinkled on top of salads or desserts. Hazelnut flour is also a keto-friendly flour alternative.

Pine Nuts

Pine nuts are tree nuts commonly used in pesto and other dishes. They are low in carbs and high in fat, making them a good choice for a keto diet. One ounce (28 grams) of pine nuts provides 4 grams of total carbs. Pine nuts contain vitamins E and K, as well as minerals like magnesium, copper, iron, and zinc. They add a unique, earthy flavour to foods and can be eaten raw or roasted as a snack or added to sauces or other dishes.

Flax Seeds

Flax seeds are full of fibre and omega-3 fats. One ounce (28 grams) of flax seeds provides 9 grams of total carbs. Flax seeds have been studied for their potential beneficial effects on blood pressure and heart health. They can be bought whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.

Hemp Seeds

Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides 2 grams of total carbs. Research indicates that the unique proteins in hemp seeds may help reduce blood pressure. Hemp seeds can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, a crunchy salad topping, or blended into smoothies and protein shakes.

Chia Seeds

Chia seeds are tiny, firm seeds that are packed with healthy fibre and omega-3 fats. One ounce (28 grams) of chia seeds provides 12 grams of total carbs. Chia seeds can be used to make chia pudding, a popular low-carb dish made by soaking the seeds in liquid until they take on a jelly-like texture. They can also be added to smoothies, protein shakes, or used in keto cracker recipes to add crunch.

Frequently asked questions