This guide has all you need to know about what are the Foods to Avoid on the Keto Diet (the top 11 list ).
Choose keto-friendly foods that are very low in carbs, like meat, fish, seafood, cheese, and vegetables with real butter. Avoid bread, potatoes, rice, sweets, and other foods that are high in carbs. Eating keto foods can help you lose weight, improve your health, and feel better without ever counting a single calorie!
The keto diet is an extremely low carb, high fat diet.
The objective is to accomplish a metabolic condition of ketosis, where your body consumes for the most part fat rather than carbs for energy. While controversial and not for everyone, the keto diet has been linked to weight loss and potential short-term health benefits like improved blood pressure.
If you’re thinking about embarking on a ketogenic diet, you probably already know you’re going to be avoiding sources of processed grains and sugar, like pizza and muffins. After all, it’s an extremely low-carb, high-fat diet, and those are two of the more obvious carbohydrate culprits. But many of the foods you’ll also avoid aren’t necessarily unhealthy. In fact, many “no” foods are packed with health-promoting vitamins, minerals, and fiber but offer a rich source of carbs that doesn’t work on a really low-carb plan — especially one as restrictive as the keto diet.
After you’ve gotten the all clear, planning your keto diet can go a long way in your success on it. Because of the low-carb requirements, it often helps to think about what foods are off-limits (or mostly off-limits) — and if this doesn’t seem realistic, you may want to rethink going keto.
Here are 11 Foods to Avoid on the Keto Diet —
some healthy, others not so much — that you should try to avoid on keto and what to choose instead.
1. Sugar-sweetened beverages
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| P.C- Scripps Health |
According to News Medical, to enter into ketosis—a metabolic state where one's body can ultimately burn fat in lieu of carbs for energy—you should only eat around 20–50 grams of carbohydrates each day. Sugary drinks, such as sodas, sports drinks, juices or fruit-flavored beverages, and sweet teas, tend to be high in added sugars and carbohydrates. If trying to follow a keto diet, consuming too many of these kinds of beverages can cause the body to revert back to breaking down carbohydrates for energy instead of stored fat.
2. Bread, pasta, rice, and other refined carbs
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| P.C- Quora |
Eating refined high carb foods like white bread, pasta, rice, and pastries could prevent a ketogenic state if you end up getting more than your daily carb allowance.
Here’s the carb count per portion of these starchy foods
Type of refined carb Serving size Carbs
White sandwich bread - 1 slice (27.3 grams) 13 grams
Cooked white pasta - 1 cup (107 grams) 33 grams
Cooked white rice - 1/2 cup (186 grams) 26.5 grams
White flour tortilla - 1 regular (72 grams) 36 grams
While these are fine to eat in moderation if you’re not following a low carb diet, those looking to achieve or maintain ketosis will need to limit them.
Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds.
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3. Grains
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| P.C- Food & Nutrition Megazine |
Cereal, crackers, rice, pasta, bread and beer are high in carbohydrates. Even whole-wheat pasta and the new bean-based pastas are high in carbs. Consider alternatives like spiralized vegetables or shirataki noodles, which are healthier low-carb options. Sugary breakfast cereals and healthy whole-grain cereals are high in carbohydrates too and should be avoided or minimized. "A slice of bread is 11 grams of carbs on average so technically you could have one slice a day maybe, but that's spending all your carbs on pretty poor nutrition so I wouldn't recommend it when for the same carbs you could have A LOT of veggies," says Dority.
Beer can be enjoyed in moderation on a low-carb diet. Dry wine and spirits are better options but all alcohol should be very limited.
4. Skip Croutons for Hemp Hearts in Your Salad
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| P.C- Maxliving |
Sure, croutons are one way to make a pile of lettuce more interesting, but the reality is that on a keto diet, every crumb counts. According to the U.S. Department of Agriculture (USDA), only 2 tablespoons (tbsp) contain 5 g of net carbs, which will severely limit the other veggies and add-ons you can include.
Instead, add crunch with hemp hearts, says Bonnie Nasar, a registered dietitian nutritionist in Freehold, New Jersey. Not only are they more nutrient-dense than croutons in general, but you can pile on more for fewer carbs: 3 tbsp of hemp hearts have just 1.4 g of net carbs, according to the USDA. Bonus: Hemp hearts are a rich source of unsaturated fat that can help you meet your fat goals for the day.
5. FRUITS
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| P.C - Dairy council of california |
Fruits are mostly high in fibre, glucose and carbs content which naturally make them avoidable for a person on a keto diet. However some fruits like avocado and olives are extremely keto friendly and are a must to consume. Avocado Salad, Extra Virgin Olive Oil, Olive Oil are some of the popular keto ingredients which are made out of these.
Berries such as blackberries, blueberries, raspberries and strawberries are also keto friendly as these are high in nutrients, are a good protein source and extremely rich in healthy fats.
Here's a list of fruits to avoid on a Keto diet:
- Apples (don't be surprise)
- Grapes
- Bananas
- Dates
- Mangoes
- Peaches
- Pineapples
- Raisins
- Pears
Related Post : Benefits Of a Ketogenic Diet : All About on Keto Diet
6. Sweetened yogurt
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| P.C- NYT cooking |
Upton recommends only shopping for plain, unsweetened or low-sugar yogurt brands. In doing so, you can avoid sweetened or fruit-flavored yogurts that can have up to about 12 teaspoons of pure sugar, according to SFGATE.
A bowl of Greek yogurt can be a wonderful source of protein in the morning, which is especially great for a keto diet. Per the USDA, 100 grams of plain, nonfat Greek yogurt has about 10 grams of protein, 0.5 grams of fat, and only 4 grams of carbs, making it a great keto-friendly snack to enjoy—if consumed in moderation. It can also be a wonderful source of protein in the morning, which is especially great for a keto diet.
A keto yogurt parfait doesn't have to be bland; you can add in toppings to boost the flavor and add texture without interfering with countering your dieting efforts.
"[For] low-carb alternatives in your diet, you would opt for berries and other fruit low in sugar," Upton says. You'll be able to enjoy naturally sweet flavors, while still remaining within keto's calorie regimen.
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7. Potato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed Snack
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| P.C- Youtube |
Likewise, potato chips are out, though you probably already guessed that. A 1-ounce (oz) serving (a measly 22 chips) has about 14 g of net carbs, per the USDA.
A worthy keto- and heart-friendly snack substitute to scratch the salty itch, says Nasar: Finely chop up nuts and seeds in a food processor, and add white vinegar and salt. Roll the mixture up in pieces of seaweed (like a cigar) and cook in the oven for 5 to 10 minutes until crispy.
8. Beer and mixed drinks
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| P.C - BBC good food |
Beer, liqueurs, and mixed liquor-based drinks have a high carb and low nutrient count, which makes them foods to avoid on a keto diet. For example, here’s the carb content of some popular options.
Type of drink Serving size Carbs
Beer - 1 can (356 mL) 13 grams
Vodka tonic - 1 drink (255 mL) 15 grams
Rum and cola - 1 drink (225 mL) 18 grams
Margarita - 1 drink (225 mL) 36 grams
Keep in mind that most of the carbs in mixed drinks like vodka tonic or rum and coke are from sodas, juices, purees, and liqueurs .
Instead, lower carb drinks — like dry red or white wine or hard liquor — will be your best bet if you want to imbibe a drink, as these provide around 5 grams of carbs or less per standard serving.
It’s worth noting, though, that most alcoholic drinks provide little in the way of micronutrients like vitamins and minerals. Generally, it’s wiser to save your sparse daily carb allowance for nutrient-rich fruits, vegetables, legumes, and grains.
In fact, if you’re restricting carbs, the carbs you do eat should boast plenty of nutrition. This can help ward off the risk of nutritional deficiencies that are associated with keto diets long term.
It’s also worth noting that there is little research on the effects of alcohol on the liver while following a ketogenic diet.
9. Bananas Are Healthy but High Carb, Though Berries Can Work on Keto
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| P.C- Medical news today |
According to the USDA, one small banana has more than 20 g of net carbs, which means you may blow your entire carb allowance on a single banana. “We advise people on a lower-carb diet to avoid bananas, particularly in the beginning and when they’re aiming to lose weight,” says Herrmann. If you increase your carb goals once you’ve lost weight and are in maintenance mode, you may opt to eat bananas occasionally.
If you want to eat fruit, berries are a lower carb choice. But you still have to keep portions low, as fruits are naturally higher in carbs. Raspberries are packed with fiber, making them a good go-to. Raspberries, for instance, contain 1.7 grams of net carbs per ¼ cup.
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10. Beans and lentils
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| P.C- Healthline |
After starting the keto diet, some people may find it "cuts out most sources of fiber in the diet and lots of nutrients found in high fiber foods," according to Goodson. Beans and lentils happen to be a part of this category, especially since they are the most carb-heavy of the legumes family. Even though they're packed with tons of fiber and substantial amounts of protein, these foods can be challenging to incorporate into a keto-focused diet as they reach between 40-50 grams of carbohydrates per serving of 100 grams.
11. Bacon
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| P.C- Healthline |
Sugar intake does, in fact, have a huge impact on sticking to the keto diet, but it's not the only macronutrient to keep an eye out for.
"When eaten on a regular basis, foods high in saturated fat, like bacon, can contribute to elevated cholesterol levels," explains Goodson.
In a short period of time, having high cholesterol levels may not put the body in immediate danger. Although, a long-term diet consisting of many sources of saturated fats can put one at risk for cardiovascular disease or even heart attacks.
When eating keto, It's best to focus on foods that are high in protein and have a moderate amount of healthy fats. But also keep in mind that "not all fat is created equally," according to Goodson.
Final Thoughts
The keto diet may have its benefits, but one can only take advantage of these when they stick to the requirements the diet demands. And while going low-carb and sugar isn't always going to be easy, avoiding the types of foods listed above will give you the best chance. Focusing on high-protein and high-fat foods is also key when committing to this meal plan.
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