In this post, I will show you exactly what foods to avoid on keto to make sure you are healthy and always stay in ketosis.
No matter what type of diet you prefer, most diets have certain foods to avoid. With the ketogenic diet, it’s the same. In this post I will show you exactly what foods to avoid on keto.
Processed and junk foods should be avoided on a ketogenic diet. Processed carbs like pastries, bread, cookies and cakes, as well as sugary types of foods should be avoided on a ketogenic diet. In the Keto Macros post, there are long lists of keto-friendly foods with each food’s carb, protein and fat macro breakdown. Knowing the macros of some of the foods can help you identify which foods you can enjoy and which foods are best to avoid on a ketogenic diet. In this section, we’ll do a broad overview of the foods best to avoid on a ketogenic diet.
Carbohydrates to Avoid on Keto
Carbohydrates are not just bread, pasta and grains. It includes fruits and vegetables. All of these items when eaten, are broken down by our bodies as sugar. Our bodies do not differentiate between the sugar from bread or the sugar from fruits. Food items such as grains, legumes, sugar, starchy vegetables and fruit you should avoid on the ketogenic diet. These foods contain high amounts of carbohydrates and very little fat and protein.
Keep in mind, other foods such as processed foods, processed and factory meat products, candy, alcohol and sugary foods should be part of the foods you avoid on keto.
Carbohydrates to Avoid on Keto: Starchy Veggies
Starchy root vegetables, as well as sweet fruits, are high in carbohydrates. Below are some examples of starchy vegetables and the carbs they contain per cup.
Foods to Avoid on Keto: Carbohydrates – Sweet Fruits
Fruit, as we know it today, is being cultivated for its sweetness. It’s also referred to as “nature’s candy” and contains high amounts of sugar. Although some of these fruits can be rich in vitamins and antioxidants, the high sugar content will inhibit your keto diet and it is best to avoid. Below are some examples of the sugar content per cup of fruit.
Carbohydrates to Avoid on Keto: Grains
Even foods that are marked as “ancient grains” may sound as if it can be healthy, but these food are still high in carbohydrates and will definitely kick you out of ketosis. These are foods such as Quinoa, Millet and Amaranth to name a few. These foods typically contain between 30g to 50g of carbs per cup of cooked grains. More common day grains such as wheat, rice and corn contain just as many carbohydrates and should also be avoided on keto. Beans and legumes contain even higher amounts of carbs per cup than some of the grains listed above. These should be avoided on keto entirely.
Foods to Avoid on Keto – Protien
Even though abundant protein is essential on keto, there are good and bad protein sources to choose from. When selecting protein sources, avoid low-fat dairy products and factory-farmed animals.
- Factory farmed animal products.
- Grain-fed meats and dairy, as they are lower in nutrients.
- Try to stay away from factory-farmed fish and pork products, which are high in omega–6 fatty acids (that are inflammatory in too-large amounts).
- Processed meats like hot dogs and deli meat, which contain preservatives, large quantities of salt, and filler carbs.
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Foods To Avoid on Keto – Fats
Harmful processed vegetable oils like cottonseed, sunflower, safflower, soybean and canola oils should also be avoided.
Refer to our list of healthy fats to include in your diet. These unprocessed and nutritious oils, such as coconut oil, virgin olive oil, and macadamia nut oils are great sources of fat to add to your diet.
Fats To Avoid on Keto: Dairy Products
Refer to our list of healthy fats to include in your diet. These unprocessed and nutritious oils, such as coconut oil, virgin olive oil, and macadamia nut oils are great sources of fat to add to your diet.
Some dairy products should be avoided on keto entirely. Products such as low-fat milk, fat-free yoghurts and fat-free cheeses have a higher carb content. This is due to the fat being removed and replaced with sugar. Fat-free yoghurt, for example, contains 7 grams of carbs per 100g compared to double cream yoghurt, which contains only 5g. On a side note, the carbs in double cream yoghurt are fermented sugar and do not have the same glycemic effect and are, therefore, more acceptable.
If you suspect that you have a dairy intolerance, then you should probably try and cut out dairy for a while to see if there are any improvements in your health or weight loss efforts.
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