Keto Diet: Restricted Foods You Should Avoid

The keto diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's primary energy source, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into ketone bodies for energy. While the keto diet was initially used to reduce seizures in children with epilepsy, it has gained popularity for weight loss and other potential health benefits.

- Bread, pasta, rice, potatoes, and other starchy foods

- Sweets, candy, cakes, and other sugary treats

- Fruit, especially bananas, mangos, and raisins

- Legumes, including beans and lentils

- Sweetened beverages, fruit juice, and soda

- Beer and other alcoholic drinks with added sugar

- Low-fat dairy products

- Some cooking oils, such as canola oil and soybean oil

Starchy vegetables and high-sugar fruits

Starchy vegetables to avoid include corn, potatoes, sweet potatoes, and beets.

High-sugar fruits to avoid include bananas, mangoes, pears, and raisins.

It's important to note that not all fruits and vegetables are off-limits on the keto diet. Non-starchy vegetables such as leafy greens, summer squash, peppers, avocados, and olives are encouraged. Berries, particularly raspberries and strawberries, are also allowed in moderation.

Honey, syrup or sugar in any form

Honey, syrup, and sugar are all high in carbohydrates and low in nutrients. As such, they are not keto-friendly and should be avoided on a keto diet.

Honey, for example, has a high glycemic index of 58, which is very close to that of sugar (60). This means that honey raises blood sugar levels quickly, which can be harmful to people with diabetes or cardiovascular issues. Moreover, honey contains 17 grams of carbohydrates per tablespoon, making it hard to fit into a keto diet without exceeding the recommended daily limit of 50 grams of carbohydrates.

Syrup, such as maple syrup, is also high in sugar and carbohydrates and can easily break ketosis. However, there are keto-friendly alternatives to maple syrup available, which are typically made with sugar substitutes like erythritol, monk fruit, or allulose. These substitutes have zero or very few carbohydrates and calories, making them suitable for a keto diet.

Sugar in any form is also not recommended on a keto diet due to its high carbohydrate content. This includes coconut sugar, which is absorbed more slowly than regular sugar but is still high in fructose, and agave nectar, which is about 80% fructose and can decrease insulin sensitivity.

While honey, syrup, and sugar are generally restricted on a keto diet, small amounts may be consumed on a targeted keto diet (TKD) or a cyclical keto diet (CKD). A TKD involves consuming carbohydrates before or after a workout, and honey can be a source of fast-acting carbs to boost exercise performance. On a CKD, you eat a very low number of carbs for five to six days a week, followed by one to two "refeeding" days with more carbs. During these refeeding days, you can consume honey and other carb sources like potatoes, quinoa, and beans.

It is important to note that even on these more flexible keto diets, honey, syrup, and sugar should be consumed in moderation and may not be suitable for everyone. People with diabetes, fatty liver disease, or cardiovascular issues should be especially cautious about consuming these high-carbohydrate foods.

Baked goods including gluten-free baked goods

Baked goods are a no-go on the keto diet. This includes gluten-free baked goods. Even if a product is gluten-free, it may still be high in carbohydrates.

Gluten-free baked goods are often lower in fibre, and fibre is an important part of the keto diet. It's important to check the ingredients list for hidden carbs.

If you're craving something sweet, you can try making your own keto-friendly treats using keto-friendly ingredients such as coconut oil, almond flour, and erythritol. There are also plenty of keto-friendly dessert recipes available online.

It's worth noting that the keto diet is very restrictive and can be challenging to follow. It may not be suitable for everyone, and it's always a good idea to consult with a healthcare professional before starting any new diet.

Fruit drinks and juices

However, there are a few exceptions to this rule. Lemon and lime juices, for example, are low in carbs and can be added to plain water or other drinks to enhance their flavour. Some low-carb vegetables, such as spinach or cucumber, can also be juiced in small amounts as long as the juice is not loaded with added sugar or other carb sources.

When choosing a juice, it is important to read the label carefully and select one that is truly low in carbs and has no added sugars. Even some vegetable juices can contain at least 10 grams of carbs per serving, which may be too high for the keto diet.

Overall, while fruit drinks and juices are restricted on keto due to their sugar content, there are some exceptions, such as lemon and lime juices, and low-carb vegetable juices. However, these should be consumed in moderation and carefully selected to ensure they fit within the keto diet guidelines.

Milk

There are several milk alternatives that are keto-friendly, including:

• Macadamia nut milk: This milk is derived from macadamia nuts, which are high in monounsaturated fat that can help reduce the risk of heart disease and type 2 diabetes. Macadamia nut milk is more expensive than other keto-friendly milk options but is the lowest in carbohydrates, with 0 grams of net carbs per cup.
• Almond milk: A popular option for keto dieters, almond milk is inexpensive, widely available, and relatively low in carbs, with only 1 gram of net carbs per cup.
• Flax milk: Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats and has only 1 gram of net carbs per cup.
• Whipping cream or double cream: This option provides the creamy feeling of cow's milk and is high in fat and calories, with 1 gram of net carbs per cup.
• Cashew milk: With a slightly salty, sweet, and nutty flavour, cashew milk can boost the flavour of your food. It contains 2 grams of net carbs per cup.
• Pea milk: Pea milk is a great option for those who are dairy-free, nut-free, or vegan. It has 8 grams of protein and 2 grams of net carbs per cup.
• Soy milk: A single cup of plain, unsweetened soy milk contains 1 to 2 grams of fibre, 7 grams of protein, and 3 grams of net carbs. However, soy milk is highly processed and contains gut irritants that can cause an imbalance in gut bacteria.
• Coconut milk: Some brands of coconut milk contain up to 5 grams of net carbs per cup, so it should be consumed sparingly. Unsweetened, full-fat options are recommended, with 1 gram of net carbs per cup.
• Lactose-free milk: Lactose-free milk is made from cow's milk but with the lactose enzyme removed, making it easier to digest. It contains fewer carbs than regular cow's milk, with 4 grams of net carbs per cup.

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