To maintain ketosis, it might be necessary to limit the amount of certain foods, such as refined carbs, starchy vegetables, and certain fruits, that you consume by either avoiding them completely or reducing portion sizes.
The keto diet is a diet that is very low in carbohydrates and high in fat. Its objective is to reach a metabolic state called ketosis, where the body primarily burns fat instead of carbohydrates for energy. Despite being controversial and not suitable for everyone, the keto diet has been associated with weight loss and possible short-term health advantages such as enhanced blood pressure.
If you want to start or continue being in ketosis, there are certain foods that should be avoided, particularly those with high carbohydrate content. Carbohydrates have a simple molecular structure, making them easily metabolized by the body and therefore a convenient energy source. When an abundant amount of carbohydrates is consumed, especially all at once, the body will prioritize using carbs instead of fat for energy due to their efficiency.
Carbohydrates are usually limited to 20-50 grams per day on the keto diet. The calculation of carbohydrates doesn’t usually include dietary fiber, which is not digested by the body. A typical keto diet on a 2,000-calorie intake consists of approximately 55-60% fat, 30-35% protein, and 5-10% carbohydrates.
Here are foods to avoid or limit on the keto diet, some of which might surprise you.
1. Bread, pasta, rice, and other refined carbs
If you consume more than your daily carb allowance, eating refined high carb foods such as white bread, pasta, rice, and pastries could hinder your ability to enter a ketogenic state. Although it is acceptable to consume these foods in moderation when not adhering to a low carb diet, individuals aiming to achieve or sustain ketosis must restrict their intake of such foods.
Consider trying mashed or riced cauliflower as an alternative, or explore the option of experimenting with low-carb bread that is composed of eggs, nuts, and seeds.
2. Beer and mixed drinks
Beer, liqueurs, and mixed liquor-based drinks should be avoided on a keto diet due to their high carbohydrate and low nutrient content. To illustrate, here are the carbohydrate levels of certain well-known choices.
When considering the carbohydrate content in mixed drinks such as vodka tonic or rum and coke, it’s important to note that the majority of the carbs come from sodas, juices, purees, and liqueurs. For a lower carb option, it is recommended to choose drinks like dry red or white wine or hard liquor, as these typically contain 5 grams of carbs or less per standard serving.
It should be acknowledged, however, that the majority of alcoholic beverages offer few micronutrients such as vitamins and minerals. In general, it is more advisable to allocate your limited daily carbohydrate intake for nutrient-dense fruits, vegetables, legumes, and grains.
To ensure that you consume enough nutrients while limiting carbohydrate intake, it is important to choose carbohydrates that are rich in nutrition. This can prevent the development of nutritional deficiencies that are commonly linked to long-term adherence to ketogenic diets. Additionally, it is worth mentioning that there is scarce research available regarding the impact of alcohol on the liver when following a ketogenic diet.
3. Honey and syrups
Honey and syrups such as agave or maple are forms of concentrated sugar that lack significant nutritional value but can quickly contribute to your daily carbohydrate intake. For example, honey contains 17 grams of carbohydrates in 1 tablespoon (21 grams), and maple syrup has 13 grams per tablespoon (20 grams).
Although these have antioxidants and other nutrients, they have the potential to cause blood sugar spikes and disrupt ketosis.
4. Juice
Despite having more vitamins and minerals than honey and syrups, juice is still rich in natural sugars and does not contain dietary fiber. This can pose a problem as fiber is essential for proper digestion and can be challenging to obtain in sufficient amounts while following the keto diet.
Fiber plays a crucial role in regulating the speed at which food travels through the digestive system, thus aiding in the control of blood sugar levels. To stay in ketosis, it is essential to steer clear of high-carb, low-fiber foods such as juice, which can cause sudden spikes in blood sugar.
5. Ketchup, barbecue sauce, and other condiments
Examples of condiments that are high in sugar and low in nutrients or fiber include ketchup, barbecue sauce, and sweet chili sauce. In terms of carbohydrate content, ketchup contains around 3 grams per 9-gram packet, barbecue sauce contains about 4 grams per 9-gram packet, and sweet chili sauce contains 15 grams per 35-gram serving.
Although some of the foods on this list contain fewer carbs compared to others, overindulging in them can still hinder a keto diet. It is important to exercise portion control to avoid exceeding daily carb limits. Alternatively, opt for hot vinegar-based sauces such as Tabasco or spices to enhance the taste of your food without compromising your carbohydrate intake.
Also, it is important to remember to check the carbohydrate content on the label when considering fat-rich mayonnaise or whole grain mustard as alternative options.
6. Potatoes and other starchy vegetables
White and sweet potatoes, as well as peas and corn, should be limited on the keto diet due to their high carb content, despite their nutritional benefits in terms of vitamin C, potassium, and dietary fiber.
Starchy vegetables like beets and carrots have slightly lower carb content per serving. It is possible to incorporate small portions of these vegetables into your daily carbohydrate intake if it aligns with your allowance. To satisfy your desire for starchy vegetables, consider grating them lightly onto a salad or bowl instead of making them the primary focus of a recipe.
If you prefer smaller or moderate amounts of jicama, which has slightly fewer carbs with less than 3 grams of carbs per 1/4 cup (33 grams), you can use it instead. Another suitable alternative for potato-based recipes that are loaded with starch is either mashed or riced cauliflower.
When considering your keto goals, it is generally more beneficial to choose spinach, mushrooms, tomatoes, cucumber, and celery.
7. Skip croutons and sprinkle hemp hearts on your salad
While croutons can add excitement to a serving of lettuce, it’s important to note that every tiny piece matters when following a keto diet. The USDA states that a mere 2 tablespoons of croutons contain 5 g of net carbs, which significantly restricts your options for incorporating other vegetables and extras.
Bonnie Nasar, a registered dietitian-nutritionist with a virtual private practice based in Freehold, New Jersey, suggests enhancing the texture by incorporating hemp hearts.
Not only do hemp hearts have more nutrients than croutons, but you can add more of them with fewer carbs. According to the USDA, 3 tbsp of hemp hearts only contain 1.4 g of net carbs. Additionally, hemp hearts are an excellent source of unsaturated fat, which can contribute to meeting your daily fat goals in a healthy manner.
8. Low-calorie snacks may still be high carb — choose sunflower seeds instead
The U.S. Department of Health and Human Services states that on a keto diet, you will consume a larger amount of fresh foods compared to the standard American diet, which contains excessive amounts of saturated fat, sodium, and added sugar and an inadequate amount of fruits and vegetables.
If you’re not eating keto-friendly packaged snacks, focusing on fat-free and carb-rich snacks like pretzels or 100-calorie packs of crackers is no longer considered ideal. However, it is important to note that many individuals on a keto diet consume foods high in saturated fat and sodium, which are not the healthiest options. Consequently, it is advisable to make wise choices when selecting snacks while following a keto diet.
According to Nasar, individuals have a tendency to consume readily available food that is convenient and right in front of them. However, there are similarly convenient snacks that can be easily found, such as sunflower seeds, toasted pumpkin seeds, and nuts.
9. Potato chips aren’t keto-friendly, so try this DIY seaweed snack
Potato chips are not an option, as you may have already anticipated. According to the USDA, a serving size of 1 ounce (equivalent to 22 chips) contains approximately 14 g of net carbs.
According to Nasar, a suitable replacement for a salty snack that complies with keto and heart-friendly diets involves several steps. Firstly, nuts and seeds should be finely chopped using a food processor. Then, white vinegar and salt should be added to the mixture. Next, the mixture should be rolled up in pieces of nori seaweed, resembling a cigar. Finally, the rolls should be baked in the oven for 5 to 10 minutes until they become crispy.
10. Bananas are high carb, but berries can work on keto
The USDA states that a single banana contains over 20 g of net carbs, so consuming one may use up your entire carb allowance.
Burnison advises individuals following a lower-carb diet to refrain from consuming bananas, especially at the start and while aiming for weight loss. However, if you choose to increase your carb intake after achieving weight loss and reaching maintenance mode, you may occasionally incorporate bananas into your diet.
If your intention is to consume fruit, berries are a preferable option with fewer carbohydrates. However, it is vital to practice portion control since fruits naturally contain more carbs. Raspberries, known for their abundant fiber content, are a reliable choice. According to the USDA, they contain 1.7 g of net carbs per ¼ cup.
