When it comes to following a ketogenic diet, there are certain foods that you’ll want to avoid in order to stay in a state of ketosis. Here are some to be aware of:
The Big Ones
1. Sugary Foods and Drinks
Sugary foods like candy, cookies, cake, sodas, sports drinks, and more are obvious no-nos on the keto diet. Not only are they high in carbs, but they also spike your blood sugar levels, which can knock you out of ketosis. But fear not, there are plenty of keto-friendly sweet treats available, like sugar-free chocolate, keto-friendly baked goods, diet sodas, tea, coffee, etc.
2. Grains and Starchy Vegetables
Foods like bread, pasta, and rice are all high in carbs and can quickly derail your keto progress. However, there are plenty of low-carb alternatives available, like zucchini noodles, cauliflower rice, and lettuce wraps.
3. High-Carb Fruits
Fruits like bananas, grapes, and oranges are all high in carbs and should be avoided on the keto diet. However, you can still enjoy low-carb fruits like berries, which are packed with antioxidants and can be a great addition to your diet. Just be sure to enjoy in moderation, as the carb count can still add up quickly.
4. Processed Foods
Processed foods like chips, crackers, snack bars, or freezer meals, are often high in carbs. There are definitely some keto-friendly options available, but it’s always a good idea to check the nutrition label!
What about some less obvious culprits?
While those are the obvious high-carb foods that you’ll need to avoid on the keto diet, there are also some less obvious ones that may be hiding in your meals. Here are a few things to watch out for:
1. Sauces and Dressings
Many store-bought sauces and dressings are loaded with sugar and carbs, so it’s important to read labels carefully. Opt for homemade dressings using olive oil, vinegar, and herbs, or try sugar-free options like mustard and hot sauce.
2. Condiments
Condiments like ketchup and barbecue sauce are often high in sugar and carbs, so it’s important to choose low-carb alternatives or make your own. Try sugar-free ketchup or homemade mayo instead.
3. Certain Vegetables
While many veggies are keto-friendly, there are a few that are higher in carbs than others. Starchy veggies like potatoes, sweet potatoes, carrots, and beets may be off the keto menu, while low-carb options like leafy greens, cauliflower, broccoli, and can be nutritious staples on a keto diet.
4. Nuts and Seeds
While nuts and seeds are generally considered keto-friendly, it’s important to choose wisely. Some nuts like cashews and pistachios are higher in carbs than others, so it’s important to watch your portions and choose low-carb options like almonds and macadamia nuts.
In Conclusion
While these are foods most ketonians will choose to avoid, everyone is different. What matters is that you do keto in a way that works for you—and remember to focus on all the incredible foods (animal proteins, dairy, nutrient-dense vegetables) that you can have on keto!
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