A Comprehensive Guide to Foods Not Allowed in a Keto Diet

The ketogenic diet is a high-fat, low-carbohydrate diet that has become increasingly popular in recent years for its potential health benefits. The diet aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. However, in order to achieve ketosis, you must limit your carbohydrate intake to a minimum. This means that many foods that are normally considered healthy may not be allowed on the keto diet. In this article, we will explore what foods are not allowed on the keto diet and why.

Grains and starches

Grains and starches are often considered a staple in many diets, but when it comes to the keto diet, they are strictly off-limits. Foods like bread, rice, pasta, and potatoes are loaded with carbs and therefore not allowed on the keto diet. This can be perplexing for those who are used to relying on these foods for energy and fullness. However, there are plenty of delicious and nutritious alternatives to grains and starches that are allowed on the keto diet, such as cauliflower rice, zucchini noodles, and almond flour bread. While it may take some time to adjust to a grain-free lifestyle, the benefits of the keto diet are well worth the effort. With a little creativity and experimentation in the kitchen, it’s possible to enjoy a satisfying and delicious keto diet without feeling deprived.

Sweets and sugary foods

Sweets and sugary foods are the bane of any keto dieter’s existence. While the occasional indulgence may be tempting, the consequences can be disastrous. Consuming too many sweets and sugary foods can quickly kick you out of ketosis, disrupting your body’s metabolic balance and making it difficult to get back on track. It’s important to be mindful of what you’re putting into your body and to avoid processed sweets and sugary foods as much as possible. Opt instead for natural sweeteners like stevia or erythritol, or satisfy your sweet tooth with keto-friendly desserts like berries or dark chocolate. Remember, when it comes to sweets and sugary foods on keto, moderation is key.

Processed foods

Processed foods are a ubiquitous part of modern life, but their impact on health is hotly debated. Some people argue that they are a convenient and affordable way to feed a growing population, while others contend that they are a major contributor to the obesity epidemic and other health problems. While there is no doubt that processed foods can be delicious and convenient, their nutritional value is often questionable. They are often high in salt, sugar, and fat, and can contain a range of additives and preservatives that are not found in natural foods. For those following a keto diet, processed foods should be avoided as they often contain hidden carbs and sugars. In fact, many of the most popular processed foods, such as cookies, chips, and cereal, are not allowed in keto. It’s important to read food labels carefully and choose whole, unprocessed foods whenever possible.

FOOD	SERVING SIZE	CARBOHYDRATES (G)	SUGAR (G)
White Bread	1 Slice (25g)	14	1
Bagel	1 Medium (105g)	56	8
Croissant	1 Medium (57g)	23	3
Pancakes	1 Pancake (10cm dia)	10	2
Waffles	1 Waffle (75g)	26	3
Granola	1/2 Cup (61g)	37	12
Muffins	1 Muffin (63g)	27	11
Pop Tarts	1 Pastry (50g)	38	16
Candy Bars	1 Bar (45g)	28	25
Potato Chips	1 oz (28 g)	15	0.2
French Fries	1 small (71g)	17	0
Pizza	1 Slice (107g)	35	4
Burger Buns	1 Bun (57g)	28	5
Hot Dog Buns	1 Bun (43g)	21	3
Soda	1 Can (355ml)	39	39

Fruits high in sugar

Did you know that some fruits are high in sugar? While fruit is generally seen as a healthy food choice, it’s important to keep in mind that some fruits have a high sugar content. For example, bananas, grapes, mangos, and cherries are all fruits that are high in sugar. These fruits may not be the best choice if you are on a low-sugar diet or following a ketogenic diet. However, don’t despair! There are plenty of other fruits that are low in sugar and can still be enjoyed on a keto diet. Some examples include avocados, berries, and tomatoes. So next time you’re craving something sweet, reach for a low-sugar fruit instead of one that’s high in sugar.

FRUIT	SERVING SIZE (G)	SUGAR (G)	KETO-FRIENDLY
Dates	100	75	No
Grapes	100	16	No
Bananas	100	12	No
Mangoes	100	12	No
Cherries	100	10	Yes
Pineapple	100	10	No
Apples	100	10	Yes
Pears	100	10	Yes
Oranges	100	9	Yes
Kiwi	100	9	Yes
Strawberries	100	5	Yes
Raspberries	100	4	Yes
Blackberries	100	4	Yes
Blueberries	100	4	Yes
Avocado	100	0.7	Yes

Most root vegetables

Did you know that most root vegetables are considered to be high in carbohydrates, making them less than ideal for those following a keto diet? However, there are a few root vegetables that are allowed on a keto diet in moderation, such as turnips, radishes, and rutabagas. These vegetables are lower in carbohydrates and can be a great addition to your keto meal plan. On the other hand, vegetables such as potatoes, sweet potatoes, and carrots are not allowed on the keto diet due to their high carb content. It’s important to be aware of the carb content in the foods you eat, especially when following a keto diet, so be sure to do your research and read food labels carefully.

Alcohol

Alcohol, a substance known to alter one’s state of mind and behavior, has long been a controversial topic of debate. While some people view it as a harmless social lubricant, others see it as a dangerous and addictive drug. Despite its widespread use, the effects of alcohol on the human body and mind are still not fully understood. Some studies suggest that moderate alcohol consumption may have health benefits, such as reducing the risk of heart disease and stroke, while others warn of its harmful effects on the liver, brain, and other organs. The debate over alcohol’s role in society is likely to continue for many years to come, as people weigh the benefits and risks of this popular beverage.

Trans fats

Trans fats, also known as trans fatty acids, are a type of unsaturated fat that are commonly found in processed foods. These fats are created through a process called hydrogenation, which turns liquid vegetable oils into solid fats. Trans fats can increase the risk of heart disease and should be avoided as much as possible. However, despite their negative health effects, trans fats are still used in many processed foods such as baked goods and fried foods. The perplexity of trans fats lies in the fact that they are often hidden in these types of foods and are not always clearly labeled on packaging. This can make it difficult for consumers to know what they are eating and make informed choices about their diet. The burstiness of trans fats comes from the fact that they can have a sudden and unexpected impact on health. Even small amounts of trans fats can contribute to increased risk of heart disease and other illnesses, making it important to watch out for them in the foods we eat. Overall, the topic of trans fats is one that is surrounded by uncertainty and confusion for many people, which can make it difficult to navigate in terms of making healthy choices.

FOOD ITEM	TRANS FAT CONTENT	HEALTHIER ALTERNATIVES
Fast Food French Fries	0.5-4.5 grams per serving	Baked sweet potato fries, baked zucchini fries
Margarine	2 grams per serving	Butter, olive oil, coconut oil
Donuts	3-10 grams per serving	Low-carb/keto donuts made with almond flour or coconut flour
Frozen Pizza	0.5-4.5 grams per serving	Cauliflower crust pizza, homemade pizza with low-carb crust
Popcorn	0.5-1.5 grams per serving (microwave popcorn)	Air-popped popcorn, homemade popcorn
Crackers	1-3 grams per serving	Almond flour crackers, flaxseed crackers
Pie Crust	3 grams per serving	Almond flour crust, coconut flour crust
Biscuits	3 grams per serving	Almond flour biscuits, coconut flour biscuits
Pancake Mix	1 gram per serving	Low-carb pancake mix made with almond flour or coconut flour
Coffee Creamer	0 grams per serving (if non-dairy)	Coconut milk, almond milk, heavy cream
Ice Cream	0 grams per serving (if made with healthy fats)	Homemade low-carb/keto ice cream made with heavy cream and natural sweeteners
Cake Mix	1 gram per serving	Low-carb/keto cake mix made with almond flour or coconut flour
Chocolate Bars	0 grams per serving (if made with healthy fats)	Dark chocolate with at least 70% cacao
Frozen Dinners	1-3 grams per serving	Homemade low-carb/keto meals
Cereal	0 grams per serving (if made with healthy fats)	Homemade low-carb/keto cereal made with nuts and seeds

Beans and legumes

Beans and legumes are often a staple food for many people around the world. They are a good source of protein, fiber, and vitamins and minerals. However, when it comes to the keto diet, most beans and legumes are not allowed due to their high carbohydrate content. This includes black beans, chickpeas, lentils, kidney beans, and many others. While they may be healthy, they are not keto-friendly and can kick you out of ketosis. So if you’re following a keto diet, it’s best to avoid these foods and opt for low-carb vegetables instead.

BEAN/LEGUME	NET CARB (PER 100G)	GLYCEMIC INDEX	IMPACT ON KETOSIS
Adzuki Beans	19g	19	Low
Black Beans	13g	30	Low
Black Eyed Peas	21g	50	High
Butter Beans	17g	31	Low
Cannellini Beans	17g	31	Low
Chickpeas	27g	33	High
Edamame	5g	18	Low
Kidney Beans	13g	29	Low
Lentils	20g	32	High
Lima Beans	20g	32	High
Mung Beans	6g	25	Low
Navy Beans	18g	38	Low
Pinto Beans	22g	45	High
Soy Beans	14g	18	Low
Split Peas	20g	32	High

High-carb condiments and sauces

High-carb condiments and sauces can be a major hindrance when it comes to following a low carb or ketogenic diet. Many of these condiments and sauces are loaded with sugar, which can quickly add up and kick you out of ketosis. Some common high-carb condiments to avoid on a keto diet include ketchup, barbecue sauce, honey mustard, and teriyaki sauce. These sauces can have as much as 15 grams of carbs per serving, which is more than many people’s entire carb allowance for the day on a keto diet. Fortunately, there are plenty of low-carb alternatives available, such as mustard, hot sauce, and mayonnaise. You can also make your own low-carb versions of your favorite condiments by using sugar substitutes or natural sweeteners like stevia or monk fruit. By avoiding high-carb condiments and sauces, you can stay on track with your keto diet and continue to reap its many health benefits.

NAME OF PRODUCT	SERVING SIZE	TOTAL CARBS PER SERVING	NET CARBS PER SERVING
Ketchup	1 tbsp	4 grams	3 grams
BBQ Sauce	2 tbsp	12 grams	10 grams
Ranch Dressing	2 tbsp	2 grams	2 grams
Caesar Dressing	2 tbsp	1 gram	1 gram
Mayonnaise	1 tbsp	0 grams	0 grams
Mustard	1 tsp	0 grams	0 grams
Soy Sauce	1 tbsp	1 gram	1 gram
Hot Sauce	1 tsp	0 grams	0 grams
Teriyaki Sauce	1 tbsp	8 grams	8 grams
Honey Mustard Sauce	1 tbsp	7 grams	7 grams
Thousand Island Dressing	2 tbsp	6 grams	6 grams
Tartar Sauce	1 tbsp	2 grams	2 grams
Sour Cream	2 tbsp	1 gram	1 gram
Guacamole	2 tbsp	2 grams	1 gram
Pesto Sauce	2 tbsp	2 grams	1 gram

Most dairy products

If you’re following a keto diet, then you may be wondering which dairy products are allowed and which ones you should avoid. Most dairy products are high in fat and protein, which makes them a great addition to a keto meal plan. However, some dairy products contain too many carbs and are not allowed on the keto diet. The most common dairy products that are not allowed in keto are milk, yogurt, and ice cream. These dairy products are high in lactose, which is a type of sugar that can spike your blood sugar levels and kick you out of ketosis. While it’s true that some dairy products are allowed on the keto diet, it’s important to choose them carefully and in moderation. Cheese, butter, and heavy cream are great options, but you should avoid low-fat or reduced-fat versions of these products as they often contain added sugars and carbs. So, the bottom line is that while most dairy products are allowed on keto, you need to be careful with your choices to ensure that you stay in ketosis and continue to see results.

What is a keto diet?

A keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it starts burning fat for energy instead of carbohydrates.

What foods should I avoid on a keto diet?

You should avoid foods that are high in carbohydrates, such as grains, sugar, and starchy vegetables. This includes bread, pasta, rice, potatoes, and most fruits.

What types of fats are allowed on a keto diet?

You can consume healthy fats such as avocados, nuts, seeds, olive oil, and coconut oil. You should avoid unhealthy fats such as trans fats and vegetable oils.

Can I eat dairy on a keto diet?

Yes, you can eat dairy products such as cheese, butter, and cream in moderation, as long as they are low in carbohydrates.

Is alcohol allowed on a keto diet?

Alcohol should be consumed in moderation on a keto diet. Certain alcoholic beverages such as beer and sugary cocktails should be avoided. Instead, opt for low-carb options such as wine or spirits mixed with soda water.

In conclusion, the keto diet requires avoiding certain types of food. Foods to avoid include grains, sugar, alcohol, processed foods, and high-carb fruits and vegetables. It’s important to prioritize healthy fats, moderate protein, and low-carb vegetables to stay in ketosis and achieve the desired results.