Keto Diet: Forbidden Foods

The keto diet (=ketogenic) is based on a drastic reduction in carbohydrates , which can range from 50 grams [1] [2] [3] to zero (carnivore diet). Managing your carbohydrate intake is therefore essential to be able to reach the state of ketosis . You can also have a low-carb diet, which can go up to 130 grams of carbohydrates per day.

Keto Diet: Foods to Avoid

To properly follow a ketogenic diet , there are certain foods to avoid due to their carbohydrate content. These include (carbohydrate count is always per 100 grams of product):

Starchy foods

Foods such as beans (41 grams of carbohydrates, excluding green beans, which have only 7), peas (61 grams per 100 grams on average, excluding peas which have about 9 to 10 grams), lentils (20 grams per 100 grams).

However, alternatives exist such as low-carb pasta and derivatives such as risoni.

Cereals and their derivatives

Rice (around 77 grams), corn (19 grams), wheat (28 grams of carbohydrates), barley (73 grams), millet (63 grams), oats (66 grams), rye (61 grams) and derivatives such as pasta (this can vary from 30 to 70 grams per 100 grams of product depending on the type of pasta chosen, its cooking and if it is a prepared dish), cereal bars or breakfast cereals, bread (around 49 grams, it varies depending on the type of flour used), bagels (same amount as bread), tortilla -style flatbreads (20 grams in one flatbread) and pastries in general (a muffin, for example, has 46 grams of carbohydrates).

Keto alternatives exist for tortillas , bread and pastries

High Carbohydrate Vegetables

Vegetables that contain more digestible carbohydrates than fiber should be limited on a ketogenic diet. These include potatoes (15 grams), sweet potatoes (17 grams), parsnips (13 grams), and the squash family (about 14 grams, except spaghetti squash, at 7 grams). Other vegetables, such as onions , carrots , and celeriac (all at 7 grams of carbs) should be eaten in moderation to avoid exceeding daily macros.

The fruits

Also limit fruits that are high in sugar. Foods such as bananas (20 grams), grapes (16 grams), mango (13 grams), pineapple , kiwi , apples , pears (12 grams each) or oranges, cherries, watermelon and tangerines (10 grams), apricots (9 grams) raise blood sugar easily. Other fruits to avoid or consume in moderation are melon and plums (7 grams), as well as dates (75 grams) and dried fruits such as prunes (64 grams), and any candied fruit.

Sugary drinks and alcohol

Any type of sugary drink, such as soda (a can of Coca-Cola, for example, contains 37 grams of carbohydrates), fruit juices with or without sugar (depending on the brand, it varies, but it can go from 10 grams per 100 ml for an orange juice without sugar up to 20 or 25 grams if there is added sugar), lemonades with sugar , syrups , are a very concentrated source of carbohydrates and easily raise blood sugar levels . Consider that a standard-sized glass contains 200/220 ml. The consumption of sugar-free sodas is also not recommended, because artificial sweeteners also raise blood sugar levels [4] and their impact on health is very controversial.

Regarding alcohol, all cocktails containing sugar or made with fruit puree should be avoided, as well as beer (between 8 and 22 grams in general depending on the brand), sweet wines and preparations that mix spirits and sugary sodas .

There are now sugar-free beers and wines .

Sugar in all its forms

Any form of sugar is not suitable for a ketogenic diet: white sugar, brown sugar, coconut sugar, fructose , dextrose , sucrose , glucose , honey , isoglucose , maltose , invert sugar , dextrin , maltodextrin , syrup of any type (maple or agave, among others), as well as sweets such as candy, cakes, sweetened yogurts, sweet desserts, jams , etc. Basically, avoid anything that contains a form of sugar, whether simple or complex, natural or artificial. Preparations with sweeteners other than stevia, erythritol or xylitol are not recommended for the same reasons mentioned above regarding sodas.

Find healthy sweeteners that are compatible with a keto diet here.

Sauces

When buying prepared sauces or condiments , pay attention to the carbohydrate content, as many of them are loaded with sugar . For example, ketchup has an average of 26 grams of carbohydrates per 100 grams, BBQ sauces have 40 grams, and non-homemade salad dressings can quickly reach 20 grams. Be careful with soy sauces that are not gluten -free, as they can also have a high carbohydrate count.

Find alternatives for sugar-free sauces here

Vegetable oils

Finally, processed vegetable oils should be avoided because they are extremely inflammatory [5] [6] and alter the microbiota [7] : margarine , hydrogenated oils, partially hydrogenated oils and other trans fats , sunflower , safflower , cottonseed , canola , soybean , grapeseed and corn oils are all unhealthy. Trans fats and processed oils are oxidized during high-heat processing, creating free radicals. Natural trans fats , such as those found in dairy products and pasture-raised meats, are not unhealthy.

Find here the vegetable oils recommended for a healthy and ketogenic diet.

In a nutshell

To properly follow a ketogenic diet , you must limit your carbohydrate intake to between 0 and 50 grams of carbohydrates per day. Industrial products , such as chips, crackers, nachos, sauces, desserts, breads and others, must therefore be eliminated. Some foods that can be keto compatible , such as cashews (7.7 grams), for example, should be consumed in moderation. The key to keto success is to plan ahead and also to read labels carefully to avoid hidden carbohydrates in foods such as hams, cold cuts or condiments.

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[1] https://www.ncbi.nlm.nih.gov/books/NBK537084/

[2] https://academic.oup.com/ajcn/article/86/2/276/4633078

[3] https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12230

[4] https://www.nature.com/articles/nature13793

[5] https://pubmed.ncbi.nlm.nih.gov/17224066/

[6] https://pubmed.ncbi.nlm.nih.gov/16841858/

[7] https://pubmed.ncbi.nlm.nih.gov/22570770/