13 Foods to Avoid in Keto Diet: Foods that are Harmful to Ketogenic Diets

Foods to Avoid in Keto

The ketogenic diet [1] is a high-fat, moderate-protein, and low-carb diet. So there are many foods to avoid in keto as they do not fall under high fat low carb formula. While carbs are the body’s primary energy supply, the body is in a metabolic condition called ketosis [2] in a strict ketogenic diet. Ketosis is where the body breaks down stored fat, in the absence of circulating blood glucose from food, into molecules called ketone bodies to consume energy. When the body reaches ketosis, most cells use ketones to create energy before consuming carbohydrates. The principle is that it should keep below 20 grams [3] of Net Carbohydrates a day. Keto requires avoiding many foods containing carbohydrates; it is important to look at all these foods and avoid them at all costs. [4]. Here is a list of foods to avoid in keto.

1. Grains, Beans, and Lentils (Not all)

Beans, Grains, and Lentils are also high in carbs. People who want to make pasta can take alternative options such as spiralized vegetables or shirataki noodles that offer healthy low carbohydrate options. Breakfast cereals and organic whole-grain cereals are also strong and can be stopped or minimized in the form of carbohydrates. A slice of bread has an average of 11 grams of carbs, so theoretically, you can have one slice every day.

Check our detailed article on are lentils keto?

2. High-Sugar Fruits and Starchy Vegetables

Starchy vegetables contain extra digestible carbohydrates than fibers, and the ketogenic diet should be limited. This includes beets and sweet potatoes. Limit the number of high-sugars that raise blood sugar faster than fruits with more carbohydrate

 High-sugar fruits to avoid in Keto:

13 Foods to Avoid in Keto Diet: Foods that are Harmful to Ketogenic Diets Bariatric Station

High fruit and vegetable consumption is consistently associated with a reduced risk of cardiac cancer. However, some fruits are rich in carbohydrates and do not accommodate low-carb diets. A standard fruit serving is 1 cup or 1 small piece (120 grams). E.g., 21 grams of carbs are present in a small apple, 4 of which come from fiber. In a very low-carb diet, certain fruits, delightful and dried fruits, that have high carbon counts, are possibly a good idea to avoid:

  • Raisins (1 oz.: 22 g total carb)
  • Mango (1 cup: 25 g total carb)
  • Pear (1 medium: 27 g total carb)
  • Banana (1 medium: 27 g total carb)
  • Dates (2 large: 36 g total carb)

Starchy Vegetables to avoid in Keto: [5]

Most diets allow for unlimited eating of low-starch foods. Many vegetables are rich in fiber and can promote the loss of weight and blood sugar. [6, 7, 8] However, some high-starch vegetable items are more digestible than fibers and should be confined to a low-carb diet. Always try to go for non-starchy vegetables.

  • Beets (1 cup: 17 g total carb)
  • Potatoes (1 medium: 37 g total carb)
  • Corn (1 cup: 36 g total carb)
  • Sweet potatoes (1 medium: 24 g total carb)

3. Sweetened Yogurts

Yogurt [9] is a delicious, multipurpose snack. However, plain yogurt is very low in carbohydrates. Many people eat fruit-flavored or non-fat yogurt. Sweetened yogurt also has as many calories as dessert. One cup of non-fat sweetened fruit yogurt (245 grams) can contain up to 47 grams of carbohydrates, far greater than an equivalent amount. The option of 1/2 cup (120 grams), however, is one that holds digestible carbs under 10 grams, topped with 1⁄2 cup (50 grams) of blackberries. Keep to basic yogurt to minimize sugars added (aka carbohydrates). Greek yogurt is richer in protein than normal yogurt and lowers in carbohydrates.

4. Juices (Diet Soda-Potassium/Sodium Content)

The juice is one of the worst drinks [10] on a low-carb diet you can consume. Although there are some nutrients in it, fruit juice is extremely high in carbohydrates, which quickly raises your blood sugar levels. In comparison, fruit juices are another source of liquid carbohydrates that might not be treated as solid carbohydrates by your brain’s appetite system. Drinking juice can contribute to hunger and food consumption later in the day. In quick digestion carbs that raise your blood sugar, fruit juice is high. Stop high in sugars and poor in nutrients honey or maples, and other types of sugar.

5. Chips and Crackers

Crackers and chips are common snacks but will easily add carbs to your body. One ounce of tortilla chips (28 grams) comprises 18 grams of carbs. It’s around 10-15 chips of medium scale. Crackers rely on processing for carb intake. However, whole wheat crackers contain roughly 19 g carbs per 1 ounce (28 grams). Usually, packaged snack foods are eaten in huge numbers in only a short period. It is safer to stop them, in particular, if you have a starch diet. Stop carb-high and fiber-low popcorn, crackers, and other packaged grain-based snack meals.

6. Bread

In many cultures, bread [11] is a common food. It comes in many types, including loaves, wraps, bagels, tortillas, and flatbreads. All these are, however, high in carbohydrates. This extends to all whole grain varieties and processed flour varieties. Although the amount of carb divides by ingredient and portion size, the average number of typical bread here is:

  • White bread (14 grams of carb)
  • Bagel (30 grams of carb)
  • Whole-wheat bread (17 grams of carb)
  • Flour tortilla (36 gram of carbs)

7. Pasta (Any Flour Ingredients)

Pasta is a flexible, affordable staple, but rich in carbohydrates. One cup of cooked pasta (250 grams) has 43 grams. [12] With 37 grams of carbs, plus 6 grams of fiber, the same quantity of whole-white pasta is also not a better option. On a diet that is low in carbohydrates, there is no good thing whether you eat spaghetti or even pasta unless you eat a limited amount, which is unreasonable for most people. Continue to make spiralized veggies or shirataki noodles if you’re looking for pasta but don’t want to go outside your carb limit.

8. Gluten-Free Baked Goods

There is a misconception that Gluten-free [13] is carb-free as well, but that is not the case. Most gluten-free baked goods and muffins are as large as typical baked products in carbohydrates. Normally they should not have fiber. Gluten is a wheat, barley, and rye protein. Gluten-free diets in recent years have been common and appropriate for individuals with celiac disease. Celiac disease is an inflammatory disease that inflames the intestine due to gluten. That said, gluten-free pains, muffins, and other baked items are normally not rich in carbs.

13 Foods to Avoid in Keto Diet: Foods that are Harmful to Ketogenic Diets Bariatric Station

9. Cereal

Sugary breakfast cereals [14] are well known to contain plenty of carbohydrates. However, the carb counts of healthy cereals might confuse you. For example, one cup of normal or immediately cooked oatmeal (90 grams) contains 32 grams of carbohydrates, making it 7 grams of extra carbs. Steel cuts oats are less treated and usually believed to be better than other forms of oatmeal. However, the mere 1/2 cup of steel-cooked oats contains 29 grams of carbohydrates, including five grams of fiber. Cereals of whole grains appear to pack even more. A 1/2 cup of granola contains 37 grams of carbohydrates and 7 grams of fiber, and a whopping 46 grams of carbs are wrapped in the same volume of 5 grams of fiber.

10. Beer

The low-carb diet helps you to enjoy alcohol [15] mildly. Indeed, dry wine contains very few sugars and no strong liquor. But beer in terms of carbohydrates is solid. On average, a 12 ounce (356 mL) beer packets 13 g of carbs. Even light beer has 6 grams of beer per can. In comparison, findings indicate that liquid carbs are more likely to facilitate weight gain than solid foods. This is because the liquid carb is not as stable as filling and does not appear to decrease your hunger.

11. Low Carbs Salad Dressings

You must have heard that many dressings can be enjoyed on a low-carb diet daily, but Commercial dressings, especially fatty and fat-free, also add more carbohydrates than you might expect. For example, two tablespoons (30 ml) of fat-free French dressing contains 10 grams of net carbohydrates and 11 grams of carbs in the ranch dressing. [16, 17] Take the salad with a rich, fat dressing to eliminate carbohydrates. Using vinegar and olive oils splash, which is associated with better cardiac health, can lead to weight loss.

12. Honey or Sugars in any Form

You are probably aware that the low-carb diet off-limits high in sugar content, including cookies, added sugars, and cake. You may, however, recognize that natural sugar can contain as many carbs as white sugar. In fact, many of them are much higher in carbs.

The carb counts for a tablespoon of many forms of sugar are as follows: [18, 19, 20, 21]

  • White sugar: 13 grams
  • Honey: 18 grams
  • Agave nectar: 17 grams
  • Maple syrup: 12 grams

As carb consumption is reduced, the option of nutritious, high fiber carbohydrate sources is significant. Choose a balanced sweetener instead of sweetening meals or liquids without adding sugars.

13. Milk (Dairy Products)

Milk is a wonderful source of various nutrients, such as calcium, potassium, and B’s various vitamins. But in terms of carbohydrates, it’s too strong. Whole milk is the same as low-fat and fat-free varieties at 12-13 grams of v in 8 ounces, 240ml. You can include limited milk quantities in your low-carb diet when you use only a tablespoon or two (15–30 ml) of coffee once a day. Still, if one drinks coffee more often, the cream can be better because it has shallow carb content. [22, 23, 24]

13 Foods to Avoid in Keto Diet: Foods that are Harmful to Ketogenic Diets Bariatric Station

Final Words

It is important to select highly nutritious foods while low in carbs, following a low-carb diet. Few foods should be decreased, and others should be absolutely avoid. Much of what you want depends on your own carb resistance. Concentrate on a range of healthy foods in the meantime. This list of foods will introduce a new level of a keto diet where healthy non-keto foods would be avoided in order to stay in ketosis. Avoid These Foods and Stay Healthy in Life.

Author: Idrees Samih

Founder, Certified Ketogenic Diet and Ketosis Health Coach.

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