Veggies To Avoid On Keto: The Bad Carb Culprits

The keto diet is a high-fat, low-carb, and moderate-protein diet. The aim is to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss. While the keto diet can be effective, it is not suitable for everyone.

The keto diet recommends limiting your daily carb intake to 20-50 grams. This means that some vegetables, which are usually considered healthy, are not suitable for a keto diet because they contain too many carbs.

Vegetables that are too starchy, such as potatoes, sweet potatoes, carrots, peas, and corn, are best avoided on a keto diet. Other vegetables to be cautious of include beets and carrots, which have a slightly lower carb content.

Non-starchy, low-carb vegetables are considered better options for a keto diet. These include spinach, kale, broccoli, lettuce, asparagus, celery, mushrooms, and zucchini.

Peas, corn, carrots, potatoes, and sweet potatoes are starchy veggies to avoid

When following a keto diet, it is important to understand that not all vegetables are created equal. While some veggies are keto-friendly, others are best avoided due to their high starch and carbohydrate content. Here's why peas, corn, carrots, potatoes, and sweet potatoes are starchy veggies that you should steer clear of when on a keto diet:

Peas

Peas are a starchy vegetable with a relatively high carbohydrate count compared to other green vegetables. While they offer nutritional benefits, the presence of carbs can hinder ketosis, which is the goal of a keto diet. A 1/2 cup (85g) serving of unsalted peas contains about 59 calories, 10.7g of carbohydrates, 3.5g of fiber, 0.3g of fat, and 3.8g of protein.

Corn

Corn is a staple starchy vegetable found in many food products, including cereals and pre-packaged foods. It is high in carbohydrates and can cause a spike in blood glucose levels. One cup of corn contains 177 calories, a significant 41g of carbohydrates, along with 4.6g of fiber, 2.1g of fat, and 5.4g of protein.

Carrots

Carrots, though packed with vitamin A, are relatively high in sugar compared to other vegetables. In a 100g serving (about 10 baby carrots), you'll get 35 calories, 8.2g of carbohydrates, 2.9g of fiber, 0.1g of fat, and 0.6g of protein. While nutritious, the carb content in carrots can quickly add up and potentially disrupt ketosis.

Potatoes

Potatoes, a staple in many diets, are a definite no-go on the ketogenic diet. They are one of the highest carb veggies and can hinder your body's ability to enter ketosis. A single Russet potato contains about 290 calories, a whopping 64.1g of carbohydrates, along with 6.9g of fiber, 0.4g of fat, and 7.9g of protein.

Sweet Potatoes

Sweet potatoes, often seen as a healthier alternative to regular potatoes, still have a high carb count. While they do have a lower glycemic index and digest slower, one sweet potato contains approximately 112 calories and 26.2g of carbs, along with traces of fat and protein.

In conclusion, when following a keto diet, it is best to avoid or severely limit these starchy vegetables. Instead, opt for non-starchy, low-carb veggies like leafy greens (spinach, kale), broccoli, asparagus, zucchini, and cauliflower. This will help ensure your body enters and maintains ketosis, burning fat for energy instead of carbohydrates.

Beans and legumes are a no-go

Legumes, such as lentils, chickpeas, and black beans, can potentially interrupt ketosis and should be avoided on a strict keto diet. They are considered high-carb foods and can impact blood sugar levels and the body's ability to enter and maintain ketosis.

The keto diet is a low-carb, high-fat diet designed to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This is achieved by limiting carb intake to approximately 20-50 grams per day, which can be challenging when including beans and legumes in your meals.

To stay within the keto diet guidelines, it is recommended to avoid or significantly limit the consumption of beans and legumes. This means saying no to dishes like chili with beans, hummus with chickpeas, or three-bean salad.

However, if you're craving a bean-based dish, there are some lower-carb options that can be incorporated in small portions. For example, green beans and black soybeans have a relatively lower carb content compared to other legumes.

It's important to remember that the keto diet may not be suitable for everyone, and it's always a good idea to consult with a healthcare professional or registered dietitian before starting any new diet, especially one as restrictive as keto.

Avoid sugary foods and drinks

Sugar is a major contributor to obesity, type 2 diabetes, heart disease, cancer, and tooth decay. The average American consumes about three times more sugar per day than the recommended amount. This is largely due to the fact that sugar is hiding in more foods than you may realise. It's not just cakes, cookies, pastries, and candies that are loaded with sugar. Many processed foods, sauces, drinks, and breakfast foods contain high amounts of added sugar.

To avoid excess sugar, it's important to read product labels and choose whole foods and full-fat foods over processed and low-fat versions. Here are some specific tips to help you avoid sugary foods and drinks:

• Cut back on sugary drinks: Most added sugars in the American diet come from sugary drinks such as sodas, sports drinks, energy drinks, and sweetened teas. Even drinks that are perceived as healthy, such as smoothies and fruit juices, can contain high amounts of added sugar.
• Avoid sugary desserts: Grain- and dairy-based desserts, such as cakes, pies, doughnuts, and ice cream, are loaded with sugar and provide little nutritional value. Opt for lower-sugar alternatives such as Greek yogurt with cinnamon or fruit, or dark chocolate (70% cocoa or higher).
• Avoid sauces with added sugar: Common condiments and sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chilli sauce contain high amounts of sugar. Look for “no added sugar” options or choose other seasonings such as herbs and spices, chilli, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice.
• Eat full-fat foods: Low-fat foods often contain more sugar and sometimes more calories than their full-fat counterparts. For example, a serving of low-fat vanilla yogurt can contain 24 grams of sugar, while the same amount of full-fat plain yogurt only has 8 grams of naturally occurring milk sugar.
• Check for sugar in canned foods: Avoid canned fruits and vegetables that are packed in syrup or have sugar listed as an ingredient. Choose options that are packed in water or have no added sugar.
• Be careful with "healthy" processed snack foods: Some processed snacks that seem healthy, such as granola bars, protein bars, and dried fruit, can contain just as much sugar as chocolate bars.
• Limit sugary breakfast foods: Many breakfast cereals, pancakes, waffles, muffins, and jams are loaded with added sugar. Opt for lower-sugar breakfast options such as oatmeal sweetened with fresh fruit, Greek yogurt with fruit and nuts, or avocado on whole-grain toast.
• Consider eating more protein: A diet low in added sugar and high in protein and fibre may reduce hunger and promote fullness. Choose protein-rich whole foods such as meat, fish, eggs, full-fat dairy products, avocados, and nuts.
• Switch to natural zero-calorie sweeteners: Artificial sweeteners like sucralose and aspartame may be linked to imbalances in gut bacteria, leading to poorer blood sugar control, increased food cravings, and weight gain. Instead, try natural zero-calorie sweeteners like stevia, erythritol, monk fruit, and allulose.
• Limit items with high sugar content in the house: If you keep high-sugar foods in your home, you may be more likely to eat them. It's best to keep these foods out of the house or have a plan in place for when sugar cravings strike.
• Get enough sleep: Lack of sleep has been linked to higher consumption of sugary foods and drinks. Aim for adequate, quality sleep to help reduce sugar cravings and make healthier choices.

Stay away from grains and starches

Grains and starches are a big no-no on the keto diet. This is because they are filled with carbohydrates, which can hinder your progress. The goal of a keto diet is to achieve ketosis, a metabolic state where your body burns stored fat for fuel instead of carbohydrates and sugar.

So, which grains and starches should you avoid? Well, a good rule of thumb is to stay away from anything that grows underground, such as potatoes, yams, and corn. Other starchy vegetables to avoid include peas, carrots, and beets. When it comes to grains, steer clear of wheat, rice, corn, and oats. Bread, pasta, cookies, crackers, and pizza crusts made from these grains will also result in high carb counts.

If you're craving starchy vegetables, try grating them into a salad or bowl in small amounts. You can also substitute starchy foods with low-carb alternatives. For example, instead of rice, try cauliflower rice, or zucchini noodles instead of pasta. These substitutes will help you stay on track with your keto goals while still enjoying your favorite dishes.

It's important to remember that not all veggies are off-limits on the keto diet. Leafy greens like spinach, kale, arugula, and broccoli are great substitutes for starchy vegetables. These nutrient-rich options are low in carbohydrates and offer a range of essential vitamins and minerals. Other keto-friendly veggies include asparagus, cabbage, celery, mushrooms, and zucchini.

High-carb sauces and condiments are not keto-friendly

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet does allow for some carbohydrates, it is important to be mindful of the amount of carbs in sauces and condiments, as they can be high in sugar and carbs, which can hinder your keto progress.

When following a keto diet, it is best to avoid high-carb sauces and condiments such as those made with added sugars, fruit juices, or fruit concentrates. These can include ketchup, BBQ sauce, and some salad dressings. It is also important to check the ingredients list and nutrition facts table before purchasing, as some products labeled as "keto-friendly" may still contain hidden carbs.

Instead, opt for keto-friendly alternatives such as mustard, avocado oil mayonnaise, unsweetened ketchup, coconut aminos (a soy sauce alternative), and hot sauce. These options are low in carbs and can add flavour to your meals without derailing your keto goals. Additionally, making your own sauces and condiments at home can be a great way to ensure they fit within your dietary restrictions.

In addition to sauces and condiments, it is important to be mindful of the vegetables you consume on a keto diet. Starchy vegetables, such as carrots, peas, potatoes, and butternut squash, are high in carbs and should be avoided. Non-starchy vegetables, such as broccoli, zucchini, spinach, and cauliflower, are better options as they are lower in carbs and can help keep constipation at bay.

Frequently asked questions