When you are on a proper keto diet, you should definitely make yourself aware of the foods to eat in keto diet. At the same time, you should also know about the foods that you should definitely avoid when you are following a keto diet.
To solve this problem of yours, I have tried to come up with a list of foods that you could try avoiding from the initial part of your keto diet so that you find yourself on a smooth journey.
Also, if you feel like you are not able to suddenly exclude any of the foods mentioned here, you could definitely take your time. On the other hand, you could say that these are definitely some of the foods that you might want to avoid during your keto diet.
- 1 15 Foods To Avoid On A Keto Diet
- 1.1 Refined Carbs
- 1.2 Beer and Mixed Drinks
- 1.3 Honey and Syrups
- 1.4 Juice
- 1.5 Sugary Sodas
- 1.6 Sugar Packed Condiments
- 1.7 Honey-baked Ham
- 1.8 Light or Low Fat Margarine
- 1.9 Dried Fruit or Trail Mix
- 1.10 Low Fat Diet Foods
- 1.11 Potatoes and Other Starchy Vegetables
- 1.12 Sweetened Yogurt
- 1.13 Certain Fresh Fruits
- 1.14 Beans and Other Legumes
- 1.15 Chocolate
- 2 Finally Speaking On Foods That You Can't Eat On Keto Diet
15 Foods To Avoid On A Keto Diet
Refined Carbs are high in carbs and might not help to achieve the state of ketosis. High refined carb foods include white bread, pasta, rice, and pastries.
These foods may prevent the ketosis state if you end up getting more than the daily carbs intake.
These refined carbs foods might be acceptable if taken in moderation. One may try mashed or riced cauliflower as a substitute or may have low-carb bread made from eggs, seeds, and nuts.
More on it here, discussed in this governmental paper.
Beer and Mixed Drinks
Beers, liqueurs, and mixed-liqueurs-based drinks are high in carbs and might contain very low nutrients that make them a food to avoid on a keto diet. Most of the carbs in mixed drinks like a vodka tonic, rum, or cola maybe because of soda, juices, purees, or other liqueurs in it.
Instead of these high-carb drinks, one can prefer to have a low-carb drink such as dry red wine, white wine, or hard liqueur.
However, it is to be noted that most alcoholic drinks may be low on nutrients like vitamins and minerals. Therefore, it is advisable to limit the intake of alcoholic drinks.
The basics are discussed here.
Honey and Syrups
Honey and syrups are concentrated sugar. They might contain little nutrients and may increase the daily carb count easily. Not only the daily carbs count may be increased but also they may provide little to no other nutrients.
Some forms of honey and syrups may contain antioxidants and other nutrients, but still, they may be avoided in a keto diet because of the fact that they contain a lot of sugar and may increase blood sugar levels in the body.
In this article, the myth has been busted and it could be noted that honey may as well have a similar effect just like other sweeteners and increased the Triglyceride content as well.
Juices may have more vitamins and minerals than honey and syrups, but they are also high in sugar just like honey and syrups. They may also lack dietary fiber. Fiber is essential in a keto diet as they help in proper digestion and may also assist with blood sugar control.
In order to maintain a keto diet, it is important that one may avoid consuming high carb, low fiber foods like juice and associated blood sugar spikes.
Sodas are sugary water that may contain a high carb count. They might provide little to no nutrition. The carb count in sodas is such that drinking one can of sodas may lead to an over-limit of daily carb content in a keto diet.
Sugar Packed Condiments
Sugar-packed condiments such as ketchup, sweet chili sauce, and barbeque sauce may contain very little fiber and nutrients. Some of these are low in carbs but are easy to eat a lot at once. Eating more than small portions of them may not be good for a keto diet.
Instead of these sugar-packed condiments, one can go for hot vinegar-based sauces like Tobasco or the spice jar. Fat-rich mayonnaise or whole grain mustard may also be good options.
Glazed ham or honey-baked ham may be delicious in taste but the sugar baked onto or infused into the sweetened hams may keep one from reaching or maintaining ketosis.
Honey-baked ham is usually baked with a honey-butter blend and a dry spiced sugar mix is applied to it once baked. The amount of sugar-coating used in it along with honey may increase the blood sugar level and is therefore not suitable for a keto diet. Instead of honey-baked ham, a regular deli ham may be taken in a keto diet.
Light or Low Fat Margarine
Light or low-fat margarine is low in carbs and high in fat. But still may not be suitable in a keto diet because though it contains fat but still the fat content in it is very low as compared to unsalted margarine.
1 pat of light margarine is 7 grams and may contain about 2.7 grams of fat. On the other hand, 1 pat of unsalted margarine is also 7 grams but may contain about 5.7 grams of fat. Therefore, instead of having a low of light fat margarine, unsalted margarine may be better.
As per this write-up, margarine could also be bad for your health since it may contain saturated and trans fat.
Dried Fruit or Trail Mix
When fruit is dried the sugar content in it may increase. Though dates are a powerhouse of nutrition, they might contain too much sugar which is not healthy for a keto diet. Similarly, mixed dried fruit packs may contain too many carbs which may easily put an end to ketosis.
Instead of dried fruits, one may opt for fresh berries. They may have fairly low carbs which may be good for a keto diet.
Low Fat Diet Foods
Any food that is marked as low-fat diet food may be high in sugar to compensate for the lack of fat. Therefore, it is not advisable to opt for low-fat diet foods in a keto diet. Some of the common low-fat foods that are high in sugars and might not be good for a keto diet are as follows:-
- Fat-free or low-fat yogurt
- Low-fat salad dressing
- Low-fat or fat-free mayonnaise
- Reduced-fat or skim milk
- Reduced-fat peanut butter
Potatoes and Other Starchy Vegetables
White and sweet potatoes are a good source of Vitamin C, potassium, and dietary fiber, but still, they might be avoided in a keto diet because of their high carb content. Other nutritious but high-carb vegetables that might be avoided in a keto diet are peas and corn.
Starchy vegetables with lower carbs may be included in a diet. Some of the starchy vegetables that might be avoided in a keto diet are:-
- Sweet potatoes
Sweetened yogurt or sweetened dairy products may not be a good option for a keto diet because of their high sugar content. Natural yogurt or dairy products may vary in carbs count. Some of the dairy products that may be high in carbs and also contains sugar and may be avoided in a keto diet are:-
- Fruit-flavored yogurt
- Light yogurt
Certain Fresh Fruits
Fresh fruits are generally high in carbs. They may be delicious and highly nutritious but may not be able to help achieve the state of ketosis.
Although these are high in carbs, because of their high nutritious benefits they may be added to a keto diet in small quantities. Some fresh fruits that may be avoided in a keto diet are:-
You could also add these keto diet fruits to your diet as well.
Beans and Other Legumes
Legumes are good in dietary fiber, calcium, protein, and other micronutrients. Still, they might not be good for a keto diet because of their high carb content. Some legumes that might be avoided in a keto diet are:-
- Red kidney beans
- Black beans
- Pinto beans
- Navy beans
Milk chocolate and white chocolates may not be keto-friendly because of their high sugar contents. Dark chocolates with a cocoa content of more than 70% may also be avoided in a keto diet.
Finally Speaking On Foods That You Can't Eat On Keto Diet
In short, it can be said that foods that are high in carbs and low in fats might be avoided in a keto diet while foods that have low carb and high-fat content are better suited for a ketogenic diet.
While following a keto diet, foods that have a high carb content such as beans, honey, syrups, chocolate, sweetened yogurt, etc. might be avoided because they may not provide enough fat to enter the ketogenic state or the state of ketosis.
However, these foods may still be added to a keto diet, but in very small quantities. The quantity should be such that does not increase the total carbs count in a day.
You could also try some of the best keto substances to help your body throughout the keto diet.
- The list is for informational purposes only.
- You might want to take professional help when it comes to your health.
- This article does not intend to treat or cure any disease or disorder.
- FDA has not approved any of the above-stated statements.
- In case of any specific allergies, you might want to take professional help as soon as possible.