What are the foods to avoid on keto diet?
The answer is foods which are high in carb and less nutritious.
A low carb diet has many health benefits along with losing weight such as managing cholesterol level, diabetes, etc.
But, one needs to limit their daily carb intake according to the health goals as many as 100 to 20 grams.
While you try to restrict the carbohydrate intake it’s important to understand which are the foods to avoid on keto diet.
If you have been on a low carb diet before, then you would know that it is quite difficult to stick to them. It’s important to remove many go-to meals, snacks, and other common items from your food list if you want to be on a low carb diet to lose weight.
Knowing the foods which you can eat and which you can cut back will help you in making healthier food decisions.
Here are the lists of 10 high carb foods to avoid on Keto diet for a healthy keto lifestyle:
- Sugary Foods
- Bread & Grains
- Chips & Crackers
- Gluten-Free Baked Foods
- Sweetened Yogurt
1. Sugary Foods
There are many foods in this category which are said to be unhealthy for low carb dieters. So foods to avoid on keto diet are candy, soft drinks, ice cream, desserts such as chocolate, cakes, etc.
But there are many other foods which have high carbohydrate content which you would not have known like fruit juice, sports drinks, and many other kinds of cereal.
The people who have a sweet tooth can still satisfy their cravings after reducing their carb intake. Instead of the typical dessert foods, you can have some pieces of your favorite fruit after dinner.
You need to remember that fruits also have high natural sugar; hence you can limit yourself to one fruit per day.
2. Bread & Grains
Another foods to avoid on keto diet is bread.
In many countries, bread is considered as a staple food. Bread is available in many different forms, like bread loaves, bagels, rolls, tortillas, rolls, etc.
These all are the foods which have high carbohydrate content. It is true for both the bread which is made from refined flour as well as the whole-grain bread.
Cutting bread, grains, and pasta can make you feel intimated but if you want to follow a healthy low carb diet you need to cut down those carbohydrates.
Depending on the carb tolerance level, even eating a sandwich, bagel and pasta can make your stomach full.
Most grains including rice, oats, wheat, etc also contain high carbohydrate, hence it’s advised to remove these foods also from your diet.
Another foods to avoid on keto diet is cereals.
It is a very common known fact that the cereals which we eat for breakfast have a lot of carbohydrates.
But, you might be surprised if well tell you the exact amount of carbs in those healthy cereals.
For example – 1 cup of cooked oatmeal contains 32 gm of carbs, of which 4 grams is fiber.
The steel-cut oats are generally considered healthier because they are less processed than any other types of oatmeals. A half-cup of steel-cut has 29 grams of carbs out of which 5 grams is fiber.
Whole-grain cold cereals have a higher amount of carbs as compared to the other cereals. A half-cup whole grain cereal contains almost 37 grams of carbs out of which 7 grams is fiber.
Depending on the personal carb intake goals, if you eat a bowl of cereal then it can easily put you over total carb limit for the day.
When you are on a low carb diet, then you should consume alcohol as less as you can.
If you want to consume alcohol, then you can drink dry wine because it has very few carbs or hard liquor which does not contain any carbohydrate.
You should avoid drinking beer in the low carb diet because it is high in carbs.
A 12- ounce can of beer, on average contains 13 grams of carbs. Even the lighter beer contains 6 grams per can.
If you consume carbs in liquid form, then it results in weight gain more than the carbs from solid foods.
This is because, after drinking beer we do not eat less to compensate for those liquid carbs.
Another foods to avoid on keto diet is juice .
Juice is the worst beverage you can consume when you are on a low carb diet.
You can say that it provides some nutrients, but fruit juice is very fast when it comes to digesting carbohydrates which causes the blood sugar to rise rapidly.
For example – 368 grams of apple juice contains almost 48 grams of carbohydrates. This is very much high than soda which contains 39 grams of carbohydrates. The unsweetened grape juice has the highest 60 grams of carbohydrates per 12-oz serving.
The vegetable juice contains less carbohydrate than the fruit juice, a 12-ounce serving contains almost 16 grams of carbohydrates, out of which 2grams are fiber.
Juice is another form of liquid carbs which your brain’s appetite does not process in the same manner as the solid carbs.
Drinking juice can also lead to hunger which will result in more food consumption later that day.
Milk is one of the best sources of various healthy nutrients like calcium, potassium, and vitamin B. However, it is fairly high in the number of carbohydrates it posses.
For example – a whole milk per 8 ounces contains 12-13 grams of carbohydrates which is not good in a low carb diet.
Although, once in a while, you can use milk in small amount along with coffee or tea.
However, full cream and half cream milk are good options for you if you consume coffee more frequently since these have very less amount of carbs.
If you like drinking directly from glass, or make smoothies, then you should use the coconut or unsweetened almond milk instead.
Pasta is considered one of the inexpensive and versatile staple food, but it contains a huge amount of carbohydrates.
One cup of cooked pasta contains almost 43 grams of carbs, out of which only 3 are fiber.
The whole wheat pasta is a much better option which contains almost 37 grams of carbs, of which there are 6 grams of fiber.
Hence, on a low carb diet, you should try to avoid eating spaghetti or any other type of pasta to achieve your diet goal.
If you want to eat pasta, but don’t want to go over the carbohydrate limit, then you can eat shirataki or spiralized zucchini noodles.
8. Chips & Crackers
Chips & Crackers are one of the popular snack foods but it contains a huge amount of carbohydrates.
The tortilla chips contain 18 grams of carbs per one ounce, only one of which is fiber.
The crackers vary in carb content, depending on how it is processed. However, whole wheat crackers have 19 grams of carbs per 1 ounce, which includes 3 grams of fiber.
Processed snack foods are eaten in very large quantities within a very short period of time which increases your carb content in your body.
Hence, it is best advised to avoid these types of processed foods if you are on a low carb diet.
9. Gluten-Free Baked Foods
Gluten is a form of protein which is found in wheat, rye, and barley.
The gluten-free diet is very popular in recent years and is important for people who are affected by celiac disease.
A celiac disease is an autoimmune condition which the gluten inflates the gut.
Gluten is also associated with few other diseases, hence some people may feel better if they avoid gluten in their diet.
There are many gluten-free breads, muffins and other foods which are said to contain less carbohydrate. In fact, the gluten-free foods contain more carbohydrates than the gluten-containing counterparts.
The floors which are used to make these type of foods also increases the blood sugar rapidly.
10. Sweetened Yogurt
Another foods to avoid on keto diet is Sweetened yogurt.Yogurt is a versatile, tasty and a healthy food. Although plain yogurt contains less amount of carb, most people prefer to eat flavored, sweetened yogurt.
The sweetened yogurt contains as many carbohydrates as a dessert.
For example – one cup of sweetened yogurt can have up to 47 grams of carbs, which is very much higher as compared to an ice-cream.
However, if you choose a plain Greek yogurt along with half cup of blackberries or raspberries, then it can keep the carbohydrate content less than 10 grams.
A low carb diet is very beneficial for your health only if you follow it properly.
When you are on a low carb diet, then it’s very important to consume foods which are high in nutrients but yet low in carb content.
Some of the foods can be used in less quantity but there are other foods which should be avoided altogether.
The choices of foods also depend on your personal carb tolerance level. Hence, the people who have less tolerance level should avoid the foods which huge carb content.
If you want to get the full benefit of a low carb diet, then avoid the foods which are listed above. You need to find alternative food solutions which are healthy for you.
Do you know about any other foods to avoid on keto diet? Let us know in the comments section below.