A Keto complete diet should consist of a diet with low carbohydrate intake, which will include 70-80 percent fat, 5-10% carbs, and 20-15% protein. Certain foods have higher carbohydrate levels, which can make it difficult to maintain ketosis and limit weight loss.
Some foods are high in nutrients and fiber, and can be included in your diet if you have enough. These foods should not be eaten in large quantities and should not be considered your main food source. These higher carb foods should be served in small portions.
Continue reading to find out which foods are safe to eat on a ketogenic diet and which should be avoided.
Here are some of the questions that we will answer
- What foods should you avoid when on keto?
- Are black eyed beans keto?
- Are pinto beans keto friendly?
- Can I eat beans while on keto?
- Are black beans keto?
- Is it possible to eat watermelon while on keto
- Grapes are keto-friendly
- Can you eat corn while on a ketogenic diet?
- Can I eat fruit while on keto?
Grains
What grains should you avoid when using keto?
The keto diet has one truth that everyone agrees on: you should avoid carbohydrate-rich, flour-based foods. Whole grains are also best avoided. They can hinder ketosis, increase insulin levels and blood sugar levels. This promotes fat storage. You will need to eliminate grains if you want to achieve the results you desire. Avoid these grains:
- Wheat
- Oats
- Rice
- Quinoa
- Millet
- Rye
- Corn
- Buckwheat
- Barley
Avoid breads, pastas, pizza crusts and cookies made with these grains. If you are looking for a keto-friendly option, try zoodles or a cauliflower pizza dough!
Read Also: https://lutec.com.au/blog/keto-diet-review/
Beans and Legumes
What beans should you avoid when using keto?
Beans, which are legumes, are rich in nutrients and minerals like iron, magnesium, phosphorus and folate. However, they are also very starchy and high in carbs. Black beans, for example, have 41 grams total carbs and 26g net carbs in a single serving. Chickpeas contain a staggering 45 grams total carbs and 32g net carbs. You can eliminate the following:
- Pinto beans
- Black beans
- White beans
- Kidney beans
- Lentils
- Pinto beans
- Lima beans
- Black-eyed peas
- Fava beans
One cup of cooked beans contains one cup of carbohydrate.
- Black beans 40.8 grams
- Pinto beans 44.8 grams
- Garbanzo beans, also known as chickpeas, are 45 grams
- Kidney beans: 40.4g
- Red beans 120g
Alternatives to lower-carb beans
Many people who follow the Keto complete diet try to avoid beans because it can be difficult to calculate net carbs and can lead to ketosis. It can be difficult to give up beans, but beans are an integral part of many dishes. There are many low-carb options for beans that you can include in your keto diet.
- Beanless refried bean (check this keto recipe) gives you the same texture and taste as refried beans, but without the beans or the carbohydrates. This recipe uses zucchini or eggplant, bacon, and spices. You can also add cheese or sour-cream for a true south-of the-border taste.
- Peas are legumes. Most peas have half the carbohydrate content of beans. For example, a cup of green beans contains 21 grams of carbohydrates. Green peas are a great source of vitamin A and vitamin K as well as protein. Although peas can be used as a substitute for beans in chili, salads, and curry, they may not be suitable for many other bean-based dishes due to their distinctive flavor.
- Lentils, also legumes, have a total carbohydrate count of 40g, but they also contain 16g of fiber which reduces the net carbohydrate to manageable levels.
- Enoki mushrooms look similar to bean sprouts, and they have a texture that is very similar to beans. A cup of sliced Enoki mushrooms contains only 24 calories and 5 grams of carbohydrates. Enoki mushrooms are a rich source of vitamins, minerals such as iron and magnesium. Enoki mushrooms can be purchased fresh or canned. This makes them great for adding to soups, salads, and other dishes.
- Nuts – Try buttery macadamia nuts or protein-rich almonds. These are rich in heart-healthy vitamins and low in carbohydrates.
- Other vegetables – Many vegetables can replicate the taste and texture beans without high carbohydrate content. As a substitute for beans, you can try diced mushrooms or chopped zucchini.
For a deeper dive into keto beans, click here. If you want to learn more about keto peas, we also covered that topic in greater detail.
Dairy Products
What dairy products should you avoid when using keto?
You don’t need to avoid dairy entirely if you follow a keto diet. However, it is important to be very strict about what you eat.
- Keep low-fat milk to no more than two percent and limit your intake to one cup per day. You can also opt for raw, full-fat milk. Heavy cream is permitted.
- Shredded cheese-sometimes it has potato starch to keep the shreds separated. Use slices or blocks of cheese. Choose whole milk, high fat cheese over reduced-fat or fatty cheese.
- Alternatives to fat-free butter
- Low-fat whipped Cream
- Low-fat cream cheese
- Ice cream
Fruit
What fruits should you stay away from when eating keto?
Fruits have many benefits, but they also contain a lot sugars and carbs naturally occurring in the body. Avoid fruits like:
- Apples
- Bananas
- Grapefruit
- Grapes
- Honeydew melon
- Oranges
- Pineapple
- Watermelon
- Fruit juices
- Dried fruits
- Smoothies
- Papaya
- Mangos
- Tangerines
You can enjoy some fruits sparingly. You can add fruits that have a lower sugar level to your meal plan such as strawberries, blueberries and strawberries.
Starchy Vegetables
What vegetables should you avoid when eating keto?
It is important to avoid starchy, carbohydrate rich vegetables by knowing where they were grown. A vegetable that grows underground is most likely high in carbohydrates. Avoid starchy vegetables such as:
- Potatoes
- Sweet Potatoes
- Corn
- Cherry tomatoes
- Potatoes
- Parsnips
- Yucca
- Carrots
Your diet should include lots of green, leafy, low carb vegetables. Get plenty of vegetables such as spinach, broccoli, cauliflower, zucchini and other low-carb options.
Sugars
What sweeteners or sugars should you stay clear of when using keto?
Sugars are generally forbidden on the ketogenic diet. Did you know that there are 56 types of sugars you might encounter on nutrition labels. These sugars are everywhere, so be careful. Avoid items that contain any of these:
- Cane sugar
- Honey
- Corn syrup with high-fructose
- Agave nectar
- Turbinado sugar
- Maple syrup
- Raw sugar
- Sucralose
- Palm sugar
- Coconut sugar
- Aspartame
- Saccharine
You don’t have to be a sugar addict to enjoy sweet treats. Use low-carb sweeteners such as monk fruit and stevia in your favorite recipes. These are 75 keto-friendly desserts that you can make at home.
Nuts
What nuts should you avoid when using keto?
Although nuts aren’t traditionally considered carbohydrates, certain types of nuts have higher carbohydrate content, which may make it difficult to consume less than 30g per day.
- Cashews
- Peanuts
- Pistachios
- Chesnuts
It’s good to know that nuts can be eaten on a keto diet. They are also full of healthy fats, which promote ketosis. Be mindful to only eat a small amount of nuts before you gorge on a whole bag. Pecans, brazil nuts and macadamia nuts are the lowest-carb nuts. You can also try our wide selection of nut butters! Here are the top 14 keto-friendly nuts and seeds. This includes pumpkin seeds, macadamia nuts and chia seeds. You can track macronutrients by comparing their net carb count and protein content. Keep the carb intake low and the fat content high.
Meat & fish
What meats and fish should you not eat when following keto? Farmed.
Organic animal meats and seafood from grass-fed animals are better than those that are grain-fed. They have more valuable nutrients. Avoid processed meats with a lot of nitrates or additives. They will not add any nutritional value to your diet. In general, avoid:
- Hot dogs
- Packaged sausages
- Canned meat
- Bacon and beef jerky are acceptable, but they have high sodium content so be careful.
- Salami
- Fish sticks and chicken nuggets are not keto-friendly unless they’re made from scratch and breaded with coconut flour or another keto-friendly flour.
Oils
What oils should you limit or avoid when using keto?
All oils contain fat, which is an important part of the Keto complete diet. However, your body still needs fatty acids to make energy. This is especially true if you don’t eat a lot of carbs. They are not all created equally. Quality oils must be obtained from a healthy source. Avoid inflammatory or processed oils such as:
- Sunflower oil
- Safflower oil
- Soybean oil
- Peanut oil
- Corn oil
- Grapeseed oil
- Sesame oil
Virgin olive oil, coconut oil and avocado oil are the best oils for your body. They are also delicious!
Beverages
What beverages and drinks are best to avoid when you’re on keto
You should drink lots of water when you follow a ketogenic diet, as with all diets. There are a few drinks that you should avoid if you are trying to reduce carbs and sugars. However, it can be difficult to determine what is acceptable. These high-carb drinks are best avoided:
- Beer, especially heavy beers like porters, stouts and ale. It’s almost like drinking liquid bread.
- Sweet wines are best paired with most wine. If you are having one or more glasses, choose a dry red wine or white.
- Cocktails-many spirits have low carbs, but mixers can make it more filling. Avoid simple syrup and cranberry juice mixers. Club soda is a low-carb, zero-calorie mixer.
- Flavored liquors
- Juices made from fruits and vegetables
- Soda
- Diet sodas-many artificial sweeteners can upset blood sugar and ketosis and cause cravings
- Sweetened milk-based beverages, including coffee-based drinks or milkshakes
- Tea drinks that contain added sugar
Remember that alcohol is ethanol which your liver will concentrate on breaking down. Your body won’t prioritize burning calories during this process. Even if you are on a strict keto diet, alcohol can slow down weight loss.
Summary
A food that looks healthy doesn’t necessarily mean it is keto-approved. If you want to adopt a keto lifestyle, you will need to change your perceptions about the traditional food pyramid.
Avoid grains, starchy vegetables, legumes, beans, and processed oils. Also, don’t eat fruits that are high in sugar. Avoid alcohol, as well as wines, mixers and other carb-heavy beverages. Low-carb foods include organic meats and seafood, green leafy greens, water and low-carb nuts. Also, avoid sodas and artificial sweeteners.
Credit: newswi9.com
