The Worst Foods to Eat on a Ketogenic Diet

ByAgkidzone Staff

Updated: Oct 24, 2024

Advertisement

In today’s world, where carbs are often seen as the enemy, the ketogenic diet has become one of the most popular low-carb plans. It’s an effective way to lose weight by primarily eating meat, fish, eggs, cheese, nuts, oils, and low-carb vegetables. However, sticking to this diet can be tough, especially if you’re unsure which foods to cut out. Sometimes, it’s not just about avoiding certain foods, but also knowing what to replace them with to stay on track. Let’s dive into 14 foods you should avoid on a ketogenic diet and what you can enjoy instead.

Sugar

It’s no surprise that sugar is a big no-no on the ketogenic diet. Being 100% carbohydrates, it can quickly wreck your efforts to stay in ketosis. Not only does sugar spike your carb intake, but it also contributes to issues like obesity, diabetes, heart disease, and even tooth decay. If you really need a sweetener in your coffee, try stevia instead. It has zero calories and carbs, so it won’t affect your blood sugar levels. Plus, it’s 200 to 350 times sweeter than sugar, so a little goes a long way.

Advertisement

Bread: A Keto No-Go

Most people on the ketogenic diet aim for fewer than 50 grams of net carbs per day, with some limiting it to just 20. Bread, whether white or whole grain, typically contains 30 to 40 grams of carbs per slice, making it a major keto offender. Fortunately, you can still enjoy bread substitutes. Cauliflower bread is a great low-carb alternative packed with fiber, vitamins C and K, and antioxidants. You can use it for sandwiches, toast, and even pizza crust.

Advertisement

Pasta: Comfort Food Turned Diet Destroyer

As comforting as pasta can be, it’s loaded with carbs—about 30 grams in just 100 grams of traditional macaroni. This makes pasta a serious diet destroyer for anyone on keto. But don’t worry, there’s a keto-friendly option. Shirataki noodles, also known as miracle noodles, are almost calorie-free and soak up whatever sauce you use, making them perfect for pasta night.

Advertisement

Rice: The Carbohydrate King

Rice, even the healthier varieties like brown rice, is still full of carbs. One cup of brown rice contains around 45 grams of carbs, which is way over what’s allowed on a keto diet. A better option is butternut squash rice. It’s rich in nutrients like potassium, magnesium, and vitamins A, C, and B6. While it’s still somewhat close to the carb limit, it’s a more nutritious choice that fits better into a keto plan.

Advertisement

Beans: Mixed Messages for Keto

Beans are usually considered healthy, but their starchiness makes them unsuitable for keto. For instance, pinto, kidney, and black beans are off-limits. However, some beans, like black soybeans, are more keto-friendly. Black soybeans are rich in fiber, amino acids, and minerals. They work well in soups, salads, or even as burger patties, making them a versatile addition to your keto meals.

Advertisement

Potatoes: Blood Sugar’s Worst Enemy

A medium-sized potato contains about 28 grams of carbs, making it a high-carb food to avoid on keto. Potatoes also rank high on the glycemic index, meaning they spike blood sugar levels faster than even white bread. If you’re craving mashed potatoes, try mashed turnips instead. They offer a similar texture and are packed with fiber, antioxidants, and vitamins like C and K.

Advertisement

Oils: The Good, The Bad, and The Ugly

Not all oils are keto-friendly. Processed vegetable oils, hydrogenated oils, and margarine are bad news for your health, contributing to issues like high cholesterol and even increasing the risk of cancer. For healthier options, stick with extra virgin olive oil, which is rich in antioxidants and perfect for salads or low-heat cooking. Coconut oil and avocado oil are also great choices for keto cooking.

Advertisement

Wine and Beer: High-Carb Drinks

Alcohol can hit you differently when you’re on a ketogenic diet, especially carb-heavy drinks like wine and beer. Both can quickly push you over your carb limit. If you still want to enjoy a drink, stick to hard liquor. Most unsweetened liquors have zero net carbs, but be careful with mixers or liqueurs, which are packed with sugar.

Advertisement

Starchy Vegetables

While vegetables are generally healthy, some, like corn, carrots, peas, and root vegetables, are too starchy for a keto diet. Instead, opt for low-carb, leafy greens like kale, spinach, and broccoli. These veggies are nutrient-rich and work well with keto-friendly fats like butter or olive oil.

Advertisement

Processed Meats and Cheeses: Best to Avoid

Processed meats like hot dogs, sausages, and deli meats often contain fillers and preservatives that aren’t keto-friendly. They might also contain hidden carbs. Instead, choose fresh meats from your local deli, especially ones that are organic and free from added chemicals. Freshly roasted turkey or beef is a much better option.

Advertisement

Condiments: Small but Mighty Carb Bombs

It might not seem like a little condiment can hurt, but many sauces like ketchup, barbecue sauce, and maple syrup are loaded with sugar. Just a small amount can add up quickly in carbs. Better choices include mayonnaise, guacamole, or olive oil. These options have little to no carbs and are perfect for adding flavor to your meals.

Advertisement

Soda: Empty Calories and Hidden Carbs

Soda, both regular and diet, offers no nutritional benefits. While regular soda is full of sugar and carbs, even diet soda can increase cravings for sweets, making it harder to stick to your keto goals. Water is your best bet on a keto diet, but if you need something sweeter, try iced tea with stevia. It’s a carb-free drink that satisfies your craving without knocking you out of ketosis.

Advertisement

Fruit: Nature’s Candy

Fruit may be healthy in moderation, but many fruits are high in sugar, which makes them unsuitable for keto. Popular fruits like apples, bananas, grapes, and oranges should be avoided. However, avocados and berries can be enjoyed in small amounts. Avocados are low in carbs and great for heart health, while a handful of berries can satisfy your sweet tooth without ruining your diet.

Advertisement

Milk: A Nutritional Powerhouse But Not Keto-Friendly

Milk is packed with nutrients like calcium and vitamins, but it’s also high in carbs—about 12 grams per 8-ounce serving. While it offers health benefits, it can quickly max out your carb limit on keto. If you’re looking for a milk alternative, try unsweetened almond, coconut, or hemp milk. These options are low in carbs and still provide a creamy texture for your smoothies or coffee.

Advertisement

You May Also Like