The ketogenic diet or keto diet is a popular eating plan known for its high fat, moderate protein, and very low carbohydrate intake. This low carb diet aims to put your body into a metabolic state called ketosis, where it burns fat for energy instead of carbs. It’s not just about eating fewer carbs, you need to know which types of carbs to avoid.
Some high-carb foods, like pasta and bread, are obvious no-nos. But even some fruits and vegetables can have too many carbs. Sugary foods, whether processed or natural, should also be avoided. Some foods that seem keto-friendly might actually hinder your progress. It’s crucial to know which foods to avoid to do the keto diet properly.
Keto Diet Basics
The keto diet is high in fat, moderate in protein, and very low in carbs. The goal is to get your body into ketosis, where it burns fat for energy instead of carbs. This shift can lead to weight loss and other benefits like better mental clarity and reduced acne. Some people also follow the diet to manage medical conditions like epilepsy.
Read more here: Keto Diet Guide for Beginners: Complete Guide to Getting Started
The Role of Carbs in Keto
The keto diet requires you to cut back on carbs significantly and replace them with healthy fats. This forces your body into ketosis, where it burns fat for energy.
Normally, your body uses carbs for energy because they break down into glucose easily. But on a low-carb diet like keto, your body doesn’t get enough carbs to convert into glucose.
Instead, your liver starts breaking down fat into ketones, supplying a new source of energy – precisely the metabolic state of ketosis.
Simple vs. Complex Carbs
Simple carbs are made of one or two sugar molecules and are digested quickly, giving you a fast energy boost. Foods like white bread, pastries, soda, and candy are loaded with simple carbs.
They should be avoided on a keto diet due to their high sugar content and lack of satisfying nutrients.
Complex carbs, made of three or more sugar molecules, are digested slowly and provide a steady release of energy. These include grains, legumes, and starchy vegetables. While healthier than simple carbs, they are still too high in carbs for a keto diet.
What to Avoid on a Keto Diet
Starting a keto diet means more than just cutting sugar. You need to watch out for hidden carbs too. Here are some high-carb foods to avoid (see below for more in-depth information):
- Breads and Grains: Whole grains are healthier than white bread but still high in carbs.
- Pasta: Regular pasta is full of carbs and not keto-friendly.
- Fruits: Most fruits, except berries in moderation, are high in carbs.
- Legumes: Beans, lentils, and chickpeas are high in carbs despite their fiber and protein.
- Starchy Vegetables: Avoid potatoes, sweet potatoes, corn, and carrots.
- Sugary Beverages: Sodas, fruit juices, and other sweet drinks are high in sugar.
- Alcohol: Beer and sweet liquors are high in carbs.
- Certain Fats: Avoid trans fats like margarine found in processed foods.
The goal of the keto diet is to limit carb intake to 5-10% of your total daily calories. Most of your calories should come from healthy fats and moderate protein. This helps your body enter ketosis, where it burns fat for energy instead of carbs.
High-Carb Foods to Avoid
Rice and Pasta
The likes of rice and pasta are notable carb-heavy foods and should be dodged when you’re adhering to a keto diet.
A single cup of cooked white rice contains approximately 45 grams of carbohydrates. The same quantity of cooked pasta has about 43 grams.
This is almost double the daily carbohydrate intake threshold established in a typical ketogenic diet.
Check out my keto recipes with low carb rice alternatives:
Bread and Bagels
Bread and bagels are also high in carbohydrates.
One slice of white bread has around 14 grams of carbs, and a medium bagel has about 48 grams.
Keto Bread Recipes:
High-Sugar Fruits
While fruit is generally associated with a healthy diet, some fruits contain a lot of sugar. They should be eaten in moderation or avoided altogether on the keto diet.
Fruits like bananas, grapes, cherries, pears, and oranges are high in carbs. A medium banana can have up to 27 grams of carbs.
Read more: The Top Low Carb Keto Fruits to Help You Beat Sugar Cravings
Starchy Vegetables
Not all vegetables are created equal when it comes to the keto diet. Root vegetables like potatoes, sweet potatoes, carrots, and beets are higher in carbs. A medium baked potato can have 37 grams of carbs.
Opt instead for non-starchy vegetables like leafy greens, broccoli, and zucchini.
Legumes and Beans
While they are high in fiber and protein, legumes and beans are also high in carbs. A cup of cooked lentils contains around 40 grams of carbs. Chickpeas, black beans and kidney beans also have high carb content and should be avoided on a keto diet.
Read more:
Sugary Drinks
From soda and fruit juices to sports drinks and specialty coffee beverages, these drinks often contain an excessive amount of sugar, contributing to their high-carb count. That’s why, they are best to be completely omitted from a keto diet.
Baked Goods and Sweets
This category includes anything from muffins and cookies to cakes and pies. Muffins, cookies, cakes, and pies are high in sugar and refined flour. A piece of chocolate cake can have up to 60 grams of carbs.
Keto Dessert Recipes:
- Keto Chocolate Muffins Recipe
- Berrylicious Keto Mug Cake with Raspberries & Coconut Gluten Free Dessert
Beer
When embarking on a keto diet, it’s pivotal to be watchful of your alcohol intake, notably beers. This is due to their high carbohydrate content. A 12-ounce serving of beer can have 13 to 25 grams of carbs. Opt for dry wine or spirits with fewer carbs.
High-Sugar Foods to Avoid
Common Misleading Foods in Keto
High-sugar foods can quickly increase blood sugar levels, causing insulin release. This inhibits ketosis, the metabolic state the keto diet aims to achieve.
Insulin triggers the storage of excess glucose in the liver as glycogen. When the body has plenty of glycogen to burn for energy, it doesn’t need to burn fat, preventing ketosis.
Notable contenders to avoid include sodas, candies, sweetened dairy products like yogurt and ice cream, fruits like bananas, oranges, and apples, and grains or starches such as rice and pasta. It’s also prudent to evade beans or legumes, processed foods, low-fat or diet products, and unhealthy fats.
Artificial Sweeteners
Artificial sweeteners can still impact your keto diet. Some can raise blood sugar levels and insulin response, interfering with ketosis. Avoid aspartame, sucralose, and saccharin. Opt for natural sweeteners like stevia or erythritol, which have minimal impact on blood sugar levels.
Here are some of the keto friendly sweeteners:
Dairy Products
While cheese and butter are generally keto-friendly, some dairy items can be high in carbs. Milk contains lactose, a type of sugar. Opt for unsweetened almond milk or coconut milk as lower-carb alternatives. Be cautious with flavored yogurts and ice creams, as they often contain added sugars.
Processed Foods
Processed foods are typically high in unhealthy fats, sugars, and preservatives. They can also contain hidden carbs that can kick you out of ketosis. Stick to whole, unprocessed foods like fresh vegetables, meats, and healthy fats.
Condiments and Sauces
Many condiments and sauces contain hidden sugars and carbs. Ketchup, barbecue sauce, and certain salad dressings are common culprits. Always check the labels for added sugars and opt for keto-friendly alternatives like mustard, mayonnaise, or homemade dressings made with olive oil and vinegar.
Snacks
Snacking can be a challenge on a keto diet. Avoid chips, crackers, and pretzels, which are typically made from grains and starches. Instead, choose keto-friendly snacks like nuts, seeds, cheese, and low-carb vegetables with dip.
Alcohol
Alcohol can be tricky on a keto diet. Beer and sweet cocktails are high in carbs. Stick to dry wines or spirits like vodka, gin, and whiskey, which have fewer carbs. Drink in moderation, as alcohol can affect your metabolism and slow down weight loss.
Hidden Carbs
Hidden carbs can be a major pitfall on a keto diet. These are carbs that are not immediately obvious and can be found in foods like sauces, dressings, and processed meats. Always read labels carefully and be aware of serving sizes to avoid accidentally consuming too many carbs.
Keto Diet Recipes
Looking for some delicious keto recipes to help you stay on track? Check out my collection of keto-friendly meals, snacks, and desserts that are sure to satisfy your cravings while keeping you in ketosis.
Adopting the keto diet is not simply a matter of removing carbs, it’s about understanding the different types of carbohydrates, their effects on the body, and being informed about high-carb and high-sugar foods that should be avoided.
It’s also about separating the wheat from the chaff when it comes to allegedly keto-friendly foods.
A careful selection of foods is vital to maintain a state of ketosis and achieve the desired health benefits from this diet. Adopting a balanced and informed approach to the keto diet can lead to sustained weight loss, improved cardiovascular health, and potentially better control of blood sugar levels.
Continue to learn and explore the diet to find a version of it that suits your lifestyle and dietary preferences, to ensure long-term adherence and success.
