You may already have some idea about keto being a high-fat, low-carb diet. This means that your body needs more fats than carbs to shift the body’s metabolism from using glucose as a source of energy to fats as main source. This needs to happen for the body to maintain ketosis.
So, you will have to cut down on carbs and add more fats to your diet. This means there are many foods that you will need to omit despite them being seemingly healthy choices because of their high carb content, including refined carbs, vegetables, and even fruits.
If you are interested in knowing about foods to eat on keto, go here.
Here is the list of all the foods to avoid on keto diet to achieve and maintain ketosis in your body.
1.Processed Grains and Sugars:
Avoid the consumption of refined and processed sugars, such as sucrose (commonly known as table sugar), as well as high fructose syrups like agave and maple syrup, when following a keto diet.
Stay away from processed grains, which are grains with their nutritional components like bran, fiber, and nutrients removed. Examples of these include white bread, pasta, white flour, white rice, and breakfast cereals.
Evidence indicates that an uptick in consuming ultra-processed foods (UPF) correlates with a rise in non-communicable diseases, obesity, and overweight conditions.
Try out low-carb bread which contains eggs, seeds, and nuts, almond or coconut flour, cream cheese; all of which are safe to consume in moderation on keto diet.
Other grains to avoid on keto diet are:
- Wheat grain
2.Legumes, Beans & Pulses:
Although these have high nutritional value but are off-limits on keto diet because of their high carb content. Legumes and beans are high in potassium, fiber, iron, and zinc. Beans and lentils are low in fat content.
Here are some types of legumes and beans among the foods to avoid on keto diet:
- Kidney beans
- Green peas
- Black beans
- Pinto beans
Low-carb beans options on keto diet:
- Green beans
- Black soybeans
- Lupini beans
These are relatively low in carb content and can be consumed in moderate amounts on keto diet.
Food alternatives for legumes and beans for keto diet include keto-friendly nuts, boiled peanuts, cauliflower rice, and ground meat.
Vegetables are classified into two main types based on their starch content. Starchy vegetables have a high carbohydrate content per unit weight and hence are among the list of foods to avoid on keto diet. Those with 5 grams of carbs per 100 grams of weight are starchy vegetables.
Examples of veggies to be avoided are:
- Sweet potato
- Lentils & Legumes
Research findings back the suggestion of restricting the consumption of starchy vegetables while boosting the intake of non-starchy ones to prevent chronic lung disease. Moreover, reducing starchy vegetable consumption has also shown associations with other health advantages.
Non-starchy veggies are keto-friendly options safe to eat on keto diet. These include tomatoes, mushrooms, lettuce, zucchini, cabbage, asparagus, cucumbers, and spinach.
It can come off as a surprise but most of the fruits are high in glucose, carbs, and fiber and off-limits on keto diet.
To give you an idea, a single medium banana contains around 27 grams of total carbs which can make it hard for your body to stay in ketosis.
Fruits you should steer clear of on a keto diet:
Except for berries such as strawberries, raspberries, and blackberries, which contain low carbs and are suitable for consumption in small amounts, most items on this list do not fit the low carb profile. Berries offer protection against conditions like heart disease, cancers, and aging, according to studies.
5.Drinks & Beverages:
Most of the drinks and beverages we take contain some or high amounts of sugar and carbs added in them which is not good for keto diet. Drinks to be avoided on keto diet:
- Fruit juices (shouldn’t be a surprise!)
- Sweetened tea or coffee
- Margaritas & Cocktails
- Cola and other carbonated drinks
- Protein shakes
- Fruit beer
- Energy drinks
6.Sauces & Condiments:
Most of the sauces are packed in sugars like:
- Barbecue Sauce
- Sweet chili sauce
Sauces safe to consume in low amounts are unsweetened BBQ sauce, hot sauce, and ranch dressings.
Dairy milk is the highest in carbs among all dairy products. Low-fat or skimmed milk is to be avoided on keto diet. Avoid smoothies, shakes, and frappuccinos. Also, cow’s milk, condensed milk, goat’s milk, rice, and oat milk are all among the non-keto foods to avoid on keto diet.
The wide range of restricted foods might make adopting a keto diet challenging, but numerous short-term health benefits have been associated with it. Whether weight loss is your goal or a medical professional’s recommendation to address health issues, steering clear of these non-keto foods aids your body in reaching and staying in ketosis.