Must-Avoid Foods on Keto and Better Low Carb Alternatives

Understanding the Keto Diet's Restrictions

The ketogenic or "keto" diet has soared in popularity due to its effectiveness for weight loss and diabetes management. However, successfully following keto means strictly limiting carb intake. This means many foods most people regularly enjoy are off the table. Being aware of items to avoid and find healthy substitutions for ensures sticking to the program.

Why Carbs Are Restricted

The keto diet is centered around achieving and maintaining ketosis. This is a metabolic state where your body switches from burning carbs to burning fat and ketones for energy instead. To reach ketosis, carb intake must be kept very low, usually below 50 grams per day. This encourages the body to tap into stored body fat through ketosis Since carbs are found in abundance in grains, starchy vegetables, fruits, beans and legumes, dairy, and added sugars, these common foods categories are restricted.

How to Spot High Carb Items

Reading nutrition labels is key to identifying higher carb products. You want to avoid or heavily limit anything with more than about 5 grams net carbs per serving. Watch out especially for:

• Breads, grains, cereals, baked goods
• Starchy vegetables like potatoes, corn, peas
• Legumes including beans, lentils, chickpeas
• Most fruits other than berries
• Full sugar and full fat dairy
• Foods with added sugars

Being an avid label reader helps steer clear of these carb bombs.

15 Tricky Foods to Avoid on Keto

Many foods contain hidden carbs you might not anticipate. Here are 15 especially sneaky items to beware of on keto:

1. Pasta

All wheat and grain based pastas are especially high carb. Just one cup of cooked regular pasta has over 40 net carbs, making it a no-go on keto. Resist all tempting spaghetti, mac and cheese, pasta salads, ramen noodles, etc.

2. Rice

Like its cousin pasta, rice is another very high carb food off limits on a ketogenic diet. One cup of cooked white or brown rice ranges from about 45-60 carbs depending on variety. Instead, consider trying riced cauliflower.

3. Bread

Bread is one of the most prolific sources of carbohydrates in many people's diets. Just one slice of bread can range from about 15-25 net carbs. Going bun-less is best when avoiding bread products such as bagels, naan pitas, tortillas, biscuits, etc.

4. Oats

Oats are a common go-to "health" food, but the carb content stacks up quickly. One packet of instant oatmeal can easily top 30 grams of carbs. Limit the oat based foods you eat to small amounts of steel cut oats.

5. Beans & Legumes

Foods in this plant-based protein category such as kidney beans, lentils, peas, and chickpeas are too high carb for keto diets. Even just 1/2 cup portion of beans can exceed a full day's carb limit. Skip the bean burritos and hummus.

6. Milk

Full fat milk contains the natural milk sugar lactose, tipping just one cup over 12 grams of carbs. Stick to heavy whipping cream and full fat plain Greek yogurt for lower carb options instead.

7. Fruit Juice

Seemingly healthy fruit juices often pack tons of sugar and carbs per serving with less satiety than whole fruits. An 8 oz glass of apple, orange, or grapefruit juice can exceed 30 grams of sugar - an automatic exclusion beverage.

8. Packaged Snacks

Many common grab-and-go snacks like protein bars, pretzels, chips, popcorn, granola, cereal bars, and crackers contain sneaky carb and sugar totals. Be vigilant reading nutrition info rather than impulse snacking.

9. Sugary Desserts

It comes as no surprise that sweet treats like cookies, candy, cakes, pies, doughnuts and ice cream provide mostly empty carbs and sugar. Find keto dessert recipe swaps using alternate ingredients instead when cravings strike.

10. Processed Meat Products

Typically used sandwich and breakfast meats contain added sugars and carbs to enhance flavor. For example, just 2 slices of honey roasted ham packs 10 grams. Opt for plain fresh deli and cured meats instead.

11. Sweet Sauces & Dressings

Condiments like barbecue sauce, teriyaki sauce, honey mustard dressing, and sweet salad dressings have sneaky sources of added sugar. Create your own healthy sauces and vinaigrettes from keto approved ingredients.

12. Smoothies

Blending up fruits into smoothies eliminates fiber and concentrates the carbs into drinks packing 30+ grams per 16 oz. Try using green leafy veggies, nut milks and healthy fats for keto smoothie options instead.

13. Potatoes & Corn

Starchy vegetables potatoes and corn must be avoided due to the high carb volumes - especially problematic in potato products likes fries and chips. Substitute lower carb veggies like cauliflower or zucchini instead.

14. Alcoholic Drinks

The high sugar content of most popular cocktails, beers, flavored coolers, and mixers add up fast. Dry wines or unflavored clear liquors mixed with non-carb mixers are lowest in carbs if consumed in moderation.

15. Artificial Sugars

While generally labeled "sugar-free", even artificial sweeteners can disrupt ketosis. The exceptions are natural stevia and erythritol. Monitor your individual response to keto friendly sugar alternatives.

Choosing the Best Keto Alternatives

Adapting to avoiding carb and sugar-laden foods usually becomes quite intuitive after consciously following a well formulated keto diet for a few weeks. Support continuing momentum by selecting delicious keto approved choices including:

Quality Proteins

Emphasize fatty cuts of steak, pork, lamb, poultry, nitrate-free deli meat, eggs, fish, shellfish, nuts, seeds, and lower carb dairy products. These provide very minimal carbs while keeping you feeling satisfied.

Leafy Greens & Veggies

Bulk up meals with plenty of nutrient-packed spinach, kale, arugula, collards, swiss chard, bok choy, zucchini, broccoli, Brussel sprouts, peppers, mushrooms and similar lower carb vegetables to ensure nutritional variety.

Berries

Choose the lowest sugar fruits on keto - primarily blueberries, blackberries and raspberries. Be careful of portion size, enjoying about 1/2 - 1 cup maximum per day according to your macros.

Healthy Fats

These help fuel ketosis and control hunger. Sources such as olive oil, fatty fish, bacon, avocado, coconut, nuts, seeds, and butter work well. Just avoid very inflammatory industrial seed oils.

Herbs, Spices & Condiments

Use tasty seasoning blends, hot sauces, vinegars, lemon juice, garlic, salsa and keto approved sauces like mustard liberally so you enjoy eating low carb/high fat.

Following a well constructed keto diet soon helps eliminate cravings and hunger while still enjoying delicious and nutritious meals.

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.