Madeleine Hull
The keto diet is a high-fat, low-carbohydrate diet that aims to put the body into a metabolic state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve and maintain ketosis, it is important to limit your intake of certain foods that are high in carbohydrates. Here is a list of some foods that you should avoid or limit on the keto diet:
- Bread, pasta, rice, and other refined carbs
- Beer and mixed drinks
- Honey, syrup, and other sweeteners
- Fruits high in carbohydrates, such as bananas, grapes, and mangoes
- Starchy vegetables like potatoes, yams, and corn
- Legumes and beans
- Processed foods with hidden carbs
- Alcohol and cocktails
- High-carb sauces and condiments
- Low-fat and diet products
- Milk
- Trail mix
- Carrots
- Soda
- Sweet potatoes
- Butternut squash
| Characteristics | Values |
|---|---|
| Refined carbs | Bread, pasta, rice, pastries, tortillas, crackers, pizza, bagels, cereal, porridge, oatmeal, muesli, flour |
| Alcoholic drinks | Beer, liqueurs, mixed liquor-based drinks, cocktails, sweet wines, cider |
| Sweetened drinks | Soda, juice, sports drinks |
| Condiments | Ketchup, barbecue sauce, sweet chilli sauce, honey, maple syrup, agave syrup |
| Meat | Glazed or honey-baked ham |
| Dairy | Light or low-fat margarine, low-fat yoghurt, low-fat mayonnaise, low-fat salad dressings, reduced-fat peanut butter, reduced-fat or skim milk |
| Fruit | Mangoes, bananas, grapes, apples, oranges, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, raisins |
| Vegetables | Potatoes, sweet potatoes, yams, corn, beets, onions, winter squashes (acorn squash, butternut squash) |
| Legumes | Beans, lentils, chickpeas, black beans, kidney beans, pinto beans, navy beans, soybeans, peas |
| Sweet treats | Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, custard |
| Cooking oils | Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil |
What You'll Learn
Bread, pasta, rice, and other refined carbs
A ketogenic diet is a very low-carb, high-fat diet. The goal is to reach a metabolic state called ketosis, where the body burns fat instead of carbs for energy. To achieve this, it's important to limit the intake of refined carbs, such as white bread, pasta, and rice. These foods can quickly add up to your daily carb allowance, preventing you from reaching or maintaining ketosis.
Instead of refined carbs, those on a keto diet can opt for low-carb alternatives such as mashed or riced cauliflower, or experiment with low-carb bread made from eggs, nuts, and seeds. These substitutes can help you stay within your daily carb limit while still enjoying your favorite dishes.
It's worth noting that the keto diet is quite restrictive and may not be suitable for everyone. It's always a good idea to consult with a healthcare professional or a dietitian before starting any new diet, especially one as restrictive as keto.
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Beer and mixed drinks
Beer is made from grains, which provide a lot of rapidly digestible carbs. Beer is often referred to as "liquid bread" and is known to contribute to "beer bellies". Beer is high in calories and can cause a rapid increase in blood glucose and insulin levels. A typical 12-ounce can of beer contains 12 grams of carbs or more. Even light beers, which are better options for keto, can contain 5-7 grams of carbs per can.
Mixed drinks that use spirits such as gin, whiskey, rum, and vodka contain zero carbs. However, when mixed with high-carb, sugary ingredients like soda, juice, sweeteners, syrups, or liqueurs, they become unsuitable for a keto diet. For example, a vodka tonic or rum and coke can contain up to 22 grams of carbs per drink.
If you're following a keto diet and want to drink alcohol, it's best to opt for low-carb drinks like dry red or white wine, pure spirits, or hard liquor. These drinks provide around 5 grams of carbs or less per standard serving. Remember to always drink in moderation and be aware that alcohol can affect your judgment and willpower, potentially leading to poor dietary choices.
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Glazed or honey-baked ham
The keto diet is a high-fat, moderate-protein, and extremely low-carbohydrate diet. The goal is to reach a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy. To achieve and maintain ketosis, it is crucial to limit carbohydrate intake to 20-50 grams per day.
Alternatives to Glazed or Honey-Baked Ham:
If you're craving ham on the keto diet, opt for regular sliced deli ham, which has 0 grams of carbs per slice. However, be sure to read the ingredients list to ensure there are no added sugars or carbohydrates. Uncured ham is another option, as it does not contain the added sugars typically found in cured ham. Applegate Farms is a popular brand for uncured meat products.
Remember, even if a food is technically carb-free, it doesn't mean it's automatically keto-friendly. The keto diet is not just about reaching a state of ketosis but also about making sure your body gets the nutrients it needs while maintaining a healthy balance.
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Light or low-fat margarine
Margarine is a highly refined oil that is prone to oxidation and may cause inflammation in the body. The refinement process involves high heat and chemicals, which strip out nutrients and replace them with harmful substances. This is contrary to the keto diet's goal of burning clean fuel. Therefore, it is recommended to choose unsalted butter or regular margarine in moderate servings instead of light or low-fat margarine.
Margarine has a diverse nutritional profile that includes vitamins A, E, K1, and B-vitamins, as well as minerals like sodium, potassium, calcium, and phosphorus. It is also rich in monounsaturated and polyunsaturated fats, which are associated with heart health and healthy cholesterol levels. However, it's important to select margarine brands that are low in trans fats and free from artificial additives.
When it comes to portion control, it's crucial to remember that even though margarine is keto-friendly, consuming it in unlimited quantities can disrupt the balance of your keto diet. It's important to maintain a balance with other dietary components and include a variety of nutrients in your meals.
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Dried fruit or trail mix
Dried fruit and trail mix are typically high in carbohydrates and sugar, which are not suitable for a keto diet. However, there are ways to make this snack keto-friendly.
Dried fruit is a convenient and tasty snack that has been enjoyed for centuries. However, as the keto diet is a low-carb, high-fat diet, most dried fruits are not suitable. This is because the sugar in fruit becomes concentrated when the fruit is dried, resulting in a high amount of carbohydrates and sugar in a small serving. For example, a single pitted Medjool date has 18 grams of carbohydrates, and one cup of raisins contains around 115 grams of carbohydrates and 96 grams of sugar. Therefore, dried fruits such as these can easily put an end to ketosis.
There are some exceptions, however. Certain dried berries, such as cranberries, raspberries, and blueberries, are lower in carbs and sugar. These can be enjoyed in moderation on the keto diet, as long as they fit within the daily carb and calorie limits. For example, one source recommends unsweetened dried cranberries, which have 1 gram of natural sugar per serving, and unsweetened dried blueberries, although these add carbs due to their natural sugar content.
Trail mix is another snack that typically contains high amounts of carbohydrates and sugar. Traditional trail mixes are made with dried fruit and chocolate, both of which are high in sugar and definitely not keto-friendly. However, it is possible to make keto-friendly trail mix by using sugar-free chocolate and unsweetened dried fruit. For example, one recipe for keto trail mix includes sugar-free chocolate chips, nuts, seeds, unsweetened coconut chips, and unsweetened dried blueberries, with a total of only 5 grams of net carbs per serving.
In conclusion, while dried fruit and trail mix are typically not suitable for a keto diet due to their high carbohydrate and sugar content, there are ways to make these snacks keto-friendly. By choosing lower-carb options and being mindful of portion sizes, it is possible to enjoy dried fruit and trail mix while still maintaining ketosis.
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Frequently asked questions
Fruits are generally high in carbohydrates, but berries are an exception. Blackberries, raspberries, and strawberries are low in net carbs and can be consumed in moderation.
Alcoholic drinks that are low in carbohydrates, such as dry red or white wine, hard liquor, and low-carb beer, are permissible in moderation. However, it is important to note that alcohol can hinder weight loss and delay ketosis.
Starchy vegetables like potatoes, yams, corn, carrots, onions, and certain winter squashes such as butternut squash should be limited or avoided.
No, grains and starches, including wheat, rice, corn, and oats, are rich in carbohydrates and should be avoided. Instead, opt for grain-free alternatives like cauliflower rice or zucchini noodles.
Dairy products with added sugar, such as sweetened yogurt, should be avoided. Additionally, milk contains a significant amount of carbohydrates, so it is best to opt for unsweetened plant-based milk alternatives like soy or almond milk.
