Foods to Avoid on Keto: Carbs to Cut and Better Choices

Understanding the Keto Diet

The keto diet is a very low-carb, high-fat diet that aims to reach a metabolic state called ketosis. In ketosis, the body switches from using carbohydrates as its main energy source to using fats and ketones instead.

Reaching this fat-burning state requires strictly limiting carbohydrate intake to generally less than 50g net carbs per day. This means paying close attention to nutrition labels and avoiding foods with added sugars and refined carbohydrates.

Foods to Avoid on Keto

Many common foods are too high in carbs to fit into a keto lifestyle. Things you cannot eat on keto include:

Breads, Grains, Cereals

Bread, pasta, rice, oats, breakfast cereals, tortillas, pancakes, and baked goods are very high carb. Even whole grain options are usually off limits.

Starchy Vegetables

Higher carb vegetables like potatoes, sweet potatoes, peas, corn, and squash do not fit into a keto diet.

Beans and Legumes

Beans, lentils, chickpeas, baked beans, and soy-based foods like tofu, edamame are too high carb for keto.

Fruits

While berries can be enjoyed in moderation, avoid high-sugar fruits like bananas, apples, grapes, pineapple, mangos and citrus.

Keto-Friendly Alternatives

Bread Replacements

Swap bread for low-carb options like Cloud Bread, lettuce wraps, or almond flour buns and tortillas.

Grain Swaps

Instead of rice or oatmeal, try riced cauliflower or chia pudding made with nut milk for breakfast.

Veggie Options

Load up on low-carb vegetables like leafy greens, broccoli, peppers, zucchini, onions, mushrooms and tomatoes.

Protein Sources

Choose fatty cuts of meat, oily fish, eggs, high-fat dairy like cheese and nut or seed based snacks for keto-friendly proteins and fats.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.