If you’re following a ketogenic diet, it’s important to know what foods are keto-friendly and what aren’t. While there are many foods that are encouraged on the keto diet, there are also some that should be avoided. In this article, we’ll go over some of the foods that are not keto-friendly and why you should avoid them if you’re trying to stay in ketosis.
Fruits with high sugar content that are not keto friendly
Many people on the keto diet avoid fruits due to their high sugar content, but there are some fruits that are particularly not keto friendly. These fruits include bananas, mangos, grapes, and cherries. Bananas are packed with sugar and carbs, making them a no-go for keto. Similarly, mangos are incredibly sweet and contain high amounts of fructose. Grapes and cherries are also sugary fruits that can easily push you over your daily carb limit. However, not all fruits are off-limits on keto. Low-sugar options like berries, avocados, and olives are great choices for those looking to add some fruit to their diet without compromising their ketosis. Ultimately, it’s important to keep track of your macros and choose fruits that fit within your daily carb allowance when following a keto diet.
| DAIRY PRODUCT | CARBOHYDRATE CONTENT PER 100G |
|---|---|
| Milk | 4.8g |
| Sweetened Yogurt | 17g |
| Flavoured Milk | 12.4g |
| Ice Cream | 24g |
| Cream Cheese | 4.1g |
| Whipped Cream | 3.5g |
| Ricotta Cheese | 3.2g |
| Cottage Cheese | 3.4g |
| Sour Cream | 3.5g |
| Margarine | 0.1g |
| Butter | 0.1g |
| Ghee | 0g |
Grains and cereals that are not keto friendly
When it comes to the keto diet, grains and cereals are generally not recommended due to their high carbohydrate content. However, the list of grains and cereals that are not keto friendly can be quite perplexing. Many people assume that all grains and cereals are off-limits on the keto diet, but this isn’t entirely true. While some grains and cereals are definitely not keto friendly, others can be consumed in moderation. For example, grains like wheat, barley, and rye are definitely not keto friendly due to their high carbohydrate content. However, there are some low-carb alternatives like almond flour and coconut flour that can be used in place of traditional grains. Additionally, some cereals like oatmeal and granola are also not keto friendly due to their high carb content. But with a little bit of creativity, you can create your own low-carb cereal using nuts, seeds, and unsweetened coconut flakes. So while the list of grains and cereals that are not keto friendly may be confusing at first, with a little bit of research and experimentation, you can still enjoy a wide variety of delicious and satisfying foods on the keto diet.
Starchy vegetables that are not keto friendly
Starchy vegetables are generally not keto-friendly because of their high carbohydrate content. This includes root vegetables like potatoes, sweet potatoes, yams, and carrots. However, some vegetables that are commonly considered to be non-starchy can surprise you with their high carb content. For instance, corn, peas, and butternut squash are starchy vegetables that can quickly kick you out of ketosis if you consume them in large amounts. Other vegetables that fall in this category include beets, parsnips, and acorn squash. When on a keto diet, it’s essential to pay attention to the carb count of every vegetable you consume to avoid unknowingly consuming starchy vegetables that could derail your weight loss goals.
| VEGETABLE | SERVING SIZE | NET CARBS | GLYCEMIC INDEX |
|---|---|---|---|
| Potatoes | 1 medium (213g) | 30g | 85-111 |
| Sweet Potatoes | 1 medium (114g) | 20g | 44-94 |
| Yams | 1 cup (136g) | 37g | 51-78 |
| Corn | 1 cup (166g) | 29g | 48-78 |
| Peas | 1 cup (160g) | 12g | 48-68 |
| Butternut Squash | 1 cup (140g) | 13g | 72 |
| Acorn Squash | 1 cup (205g) | 20g | 59-69 |
| Pumpkin | 1 cup (116g) | 8g | 75 |
| Plantains | 1 cup (118g) | 45g | 40 |
| Cassava | 1 cup (206g) | 78g | 46-59 |
| Taro | 1 cup (132g) | 46g | 53 |
| Beets | 1 cup (136g) | 12g | 64 |
| Carrots | 1 cup (128g) | 12g | 39-68 |
| Parsnips | 1 cup (133g) | 22g | 97 |
| Rutabaga | 1 cup (140g) | 8g | 72 |
Sweetened beverages that are not keto friendly
It’s easy to get confused when it comes to sweetened beverages on a keto diet. While some drinks may seem like they would be okay, they can actually be loaded with sugar and carbs, making them a big no-no. So, what sweetened beverages aren’t keto friendly? Well, for starters, anything with added sugar, like soda, juice, energy drinks, and sports drinks. These are obvious culprits that can send your carb count skyrocketing. But did you know that even some seemingly innocent drinks like sweetened tea, lemonade, and some types of flavored water can also be loaded with sugar? It’s important to always check the label and nutritional information before consuming any sweetened beverage on a keto diet. As a rule of thumb, it’s best to stick to unsweetened drinks like water, black coffee, and unsweetened tea. When in doubt, always opt for something that is low in sugar and carbs, or better yet, make your own keto-friendly drink at home using natural sweeteners like stevia or monk fruit.
| BEVERAGE | SERVING SIZE | CARBOHYDRATES (G) |
|---|---|---|
| Regular soda | 12 fl oz | 39 |
| Sweet tea | 16 fl oz | 36 |
| Lemonade | 16 fl oz | 48 |
| Sports drink | 20 fl oz | 34 |
| Energy drink | 8 fl oz | 28 |
Processed foods that are not keto friendly
The world of processed foods can be a confusing one for those following a keto diet. While some processed foods are keto-friendly, many are not and it can be hard to navigate which is which. Some common processed foods that are not keto-friendly include sugary snacks like candy bars, cookies, and cakes. Additionally, many packaged foods like chips and crackers contain high amounts of carbohydrates and should be avoided. It’s important to always check the nutrition label and ingredient list before consuming processed foods on a keto diet. Other foods that may seem keto-friendly at first glance, like bread and pasta alternatives made from processed ingredients, can also be high in carbs and should be consumed in moderation, if at all. Remember, just because a food is marketed as low-carb or keto-friendly, doesn’t necessarily mean it is. Always do your research and be mindful of what you’re consuming on a keto diet.
Sweets and desserts that are not keto friendly
For those on a keto diet, sweets and desserts can be a tricky subject. While there are plenty of delicious low-carb options out there, there are also many that are not keto-friendly. Some of the biggest culprits include traditional cakes, cookies, and candy. These treats are typically loaded with sugar and carbs, which can quickly kick you out of ketosis. But it’s not just the obvious sweets that you need to watch out for. Many seemingly innocent desserts, like fruit-based treats, can also be high in carbs and sugar. For example, a serving of apple pie can contain over 40 grams of carbs! Other desserts to avoid on a keto diet include ice cream, pudding, and milkshakes. It’s always a good idea to check the nutritional information before indulging in any dessert, and if you’re unsure, it’s best to err on the side of caution.
| SWEETS AND DESSERTS | CALORIES | CARBS | SUGAR |
|---|---|---|---|
| Cake | Approx. 400-500 per slice | Approx. 50-70 grams per slice | Approx. 40-50 grams per slice |
| Chocolate bars | Approx. 200-300 per bar | Approx. 20-30 grams per bar | Approx. 15-20 grams per bar |
| Candy | Approx. 100-150 per serving | Approx. 20-30 grams per serving | Approx. 15-20 grams per serving |
| Cookies | Approx. 150-200 per cookie | Approx. 15-30 grams per cookie | Approx. 10-20 grams per cookie |
| Ice cream | Approx. 200-300 per serving | Approx. 20-30 grams per serving | Approx. 15-20 grams per serving |
| Donuts | Approx. 300-500 per donut | Approx. 30-50 grams per donut | Approx. 15-25 grams per donut |
| Pudding | Approx. 100-150 per serving | Approx. 15-25 grams per serving | Approx. 10-20 grams per serving |
| Milkshakes | Approx. 500-800 per shake | Approx. 50-80 grams per shake | Approx. 40-60 grams per shake |
| Soda | Approx. 150-200 per can/bottle | Approx. 30-40 grams per can/bottle | Approx. 25-35 grams per can/bottle |
| Fruit juices | Approx. 100-150 per cup | Approx. 20-30 grams per cup | Approx. 15-25 grams per cup |
| Sweetened coffee drinks | Approx. 200-300 per serving | Approx. 30-40 grams per serving | Approx. 25-35 grams per serving |
| Sweetened tea | Approx. 100-150 per cup | Approx. 20-30 grams per cup | Approx. 15-20 grams per cup |
| Granola bars | Approx. 150-200 per bar | Approx. 20-30 grams per bar | Approx. 10-15 grams per bar |
| Trail mix | Approx. 150-200 per serving | Approx. 20-30 grams per serving | Approx. 10-15 grams per serving |
| Fruits | Varies depending on the type of fruit | Approx. 10-20 grams per serving | Approx. 5-15 grams per serving |
Alcohol that is not keto friendly
Alcohol is a tricky thing when it comes to following a keto diet. While some types of alcohol are low in carbs and can be consumed in moderation, others are high in carbs and can quickly kick you out of ketosis. Some examples of alcohol that is not keto friendly include beer, sweet wines, sugary cocktails, and flavored liquors. These drinks can contain anywhere from 10-30 grams of carbs per serving, which can quickly add up and derail your progress. If you want to indulge in a drink while on a keto diet, stick to low-carb options like vodka, gin, tequila, and dry wines. However, always consume alcohol in moderation and be aware of the potential impact on your ketosis.
Foods high in carbs that are not keto friendly
Keto diet is all about minimizing carbs intake to achieve ketosis. However, there are some foods that are loaded with carbs, which means they are not keto-friendly. These include sugary drinks, baked goods, pasta, bread, and rice. But did you know that some fruits such as bananas, apples, and grapes are also high in carbs and thus not keto-friendly? Other foods to watch out for are root vegetables like potatoes and sweet potatoes, beans and legumes, and grains like oatmeal and quinoa. It can be challenging to stick to keto when these foods are common in our diets, but with careful planning and substitutions, it is possible to stay on track. Always read labels and ingredient lists to avoid hidden carbs, and focus on eating healthy fats and protein to keep you feeling full and satisfied.
Legumes and beans that are not keto friendly
Legumes and beans are generally not considered keto friendly due to their high carbohydrate content. However, there are some legumes and beans that are particularly not keto-friendly such as chickpeas, black beans, kidney beans, and lentils. These legumes and beans are rich in carbohydrates and can quickly take you out of ketosis. Although they are a great source of protein and fiber, they are not recommended for those following a keto diet. It is important to remember that the key to success on a keto diet is to keep your carbohydrate intake very low. So, if you are trying to maintain ketosis, it is best to avoid legumes and beans that are not keto-friendly.
| NAME | SERVING SIZE | NET CARBS | REASON NOT KETO-FRIENDLY |
|---|---|---|---|
| Chickpeas | 1/2 cup | 16g | High in carbohydrates |
| Black Beans | 1/2 cup | 13g | High in carbohydrates |
| Kidney Beans | 1/2 cup | 13g | High in carbohydrates |
| Lentils | 1/2 cup | 15g | High in carbohydrates |
| Pinto Beans | 1/2 cup | 12g | High in carbohydrates |
| Garbanzo Beans (chickpeas) | 1/2 cup | 16g | High in carbohydrates |
| Navy Beans | 1/2 cup | 13g | High in carbohydrates |
| Red Beans | 1/2 cup | 13g | High in carbohydrates |
| Great Northern Beans | 1/2 cup | 13g | High in carbohydrates |
| Lima Beans | 1/2 cup | 15g | High in carbohydrates |
| Adzuki Beans | 1/2 cup | 17g | High in carbohydrates |
| Mung Beans | 1/2 cup | 14g | High in carbohydrates |
| Black-Eyed Peas | 1/2 cup | 12g | High in carbohydrates |
| Split Peas | 1/2 cup | 14g | High in carbohydrates |
| Lupini Beans | 1/2 cup | 9g | High in carbohydrates |
Dairy products that are not keto friendly
Keto diet is a low carb, high-fat diet that requires careful monitoring of food intake. Dairy products are an excellent source of nutrients, but not all dairy products are keto-friendly. Some dairy products contain a high amount of lactose, which is a type of sugar that can kick you out of ketosis. For instance, milk, yogurt, and ice cream are not keto-friendly because they contain a high amount of lactose. However, you can enjoy some dairy products in moderation if you are on a keto diet. Cheese, butter, and heavy cream are keto-friendly options that you can include in your diet. But, you should always read the label and check the carb count before consuming any dairy product on a keto diet. Additionally, some people may be sensitive to casein, a protein found in dairy products, which can cause inflammation and digestive issues. So, it’s essential to listen to your body and choose the dairy products that work best for you on a keto diet.
| DAIRY PRODUCT | CARBOHYDRATE CONTENT PER 100G |
|---|---|
| Milk | 4.8g |
| Sweetened Yogurt | 17g |
| Flavoured Milk | 12.4g |
| Ice Cream | 24g |
| Cream Cheese | 4.1g |
| Whipped Cream | 3.5g |
| Ricotta Cheese | 3.2g |
| Cottage Cheese | 3.4g |
| Sour Cream | 3.5g |
| Margarine | 0.1g |
| Butter | 0.1g |
| Ghee | 0g |
What is the keto diet?
The keto diet is a high-fat, low-carbohydrate diet that is designed to help the body enter a state of ketosis, where it burns fat for fuel instead of carbohydrates.
What foods are not keto-friendly?
Foods that are high in carbohydrates are not keto-friendly. This includes foods like bread, pasta, rice, and other grains, as well as fruits and some vegetables that are high in carbs.
Why aren't these foods keto-friendly?
These foods are not keto-friendly because they can kick the body out of ketosis by raising blood sugar levels and promoting the release of insulin.
What are some keto-friendly alternatives to these foods?
There are many keto-friendly alternatives to high-carb foods, including cauliflower rice, zucchini noodles, almond flour bread, and keto-friendly fruits and vegetables like avocado and berries.
Can I still lose weight on a keto diet if I eat some non-keto-friendly foods?
It may be possible to lose weight on a keto diet while occasionally consuming non-keto-friendly foods, but it may slow down weight loss and prevent the body from reaching a state of ketosis.
In conclusion, there are several foods that are not keto-friendly and should be avoided while on a ketogenic diet. These include high-carb fruits, grains, starchy vegetables, processed foods, and sweets. It is important to focus on consuming low-carb, high-fat foods to maintain a state of ketosis and achieve the desired health benefits.
What are some good keto-friendly substitutes for these non-keto foods?
Some good keto-friendly substitutes for non-keto foods include almond flour, coconut flour, and psyllium husk powder for baking. For sweeteners, you can use stevia or erythritol instead of sugar. For snacks, try pork rinds, nuts, or cheese crisps instead of chips. And for desserts, try making your own keto-friendly versions of your favorite treats using almond flour, coconut flour, and sugar substitutes.
What are some alternatives to these non-keto friendly foods?
If you’re looking for alternatives to these non-keto friendly foods, there are a variety of keto-friendly options available. For example, you can swap out high-carb vegetables like carrots and potatoes for low-carb options like broccoli, cauliflower or zucchini. You can also substitute sugary snacks with nuts or berries. It’s all about finding what works best for you and your keto lifestyle.
What are some alternatives to these 10 non-keto friendly foods?
There are plenty of keto-friendly alternatives to these foods. For example, instead of potatoes, you could try cauliflower or zucchini as a low-carb substitute. You can also use coconut flour or almond flour instead of wheat flour for baking. And for sweeteners, there are options like stevia or monk fruit that won’t spike your blood sugar.
What are some keto-friendly alternatives to these non-keto foods?
Some keto-friendly alternatives to the non-keto foods listed in the article include cauliflower rice instead of regular rice, zucchini noodles instead of pasta, and almond flour instead of wheat flour.
Do you have any tips for making these foods keto-friendly?
Yes, there are some ways to modify these foods to make them keto-friendly. For example, you could substitute regular flour with almond flour or coconut flour in baked goods, or use lettuce leaves instead of tortillas for wraps. It’s all about finding creative substitutes that fit within your keto diet plan.
What are some good alternatives for someone who loves pasta but is on the keto diet?
If you’re missing pasta on the keto diet, you can try using zucchini noodles or spaghetti squash as a replacement. Both of these options are low in carbs and can be delicious when prepared with the right seasonings and sauces.
What should I eat instead of these non-Keto foods?
You can replace these non-Keto foods with low-carb options such as leafy greens, avocados, nuts, and healthy fats like coconut oil and olive oil.
What are some good alternatives to these non-keto foods?
For those missing their favorite non-keto foods, there are plenty of delicious alternatives that can help satisfy cravings. For example, cauliflower can be used as a substitute for rice or mashed potatoes, almond flour can be used in place of regular flour for baking, and zucchini noodles can be used instead of pasta. There are also many keto-friendly snack options available, such as nuts, seeds, and cheese.
What are some good alternatives to these non-keto foods?
For the sweet tooth cravings, try making keto desserts with almond flour, coconut flour, and natural sweeteners like stevia or erythritol. You can also swap out starchy vegetables like potatoes for lower-carb options like cauliflower or zucchini. And instead of bread or pasta, try using spiralized vegetables or shirataki noodles.