What Foods Not to Eat During Keto: A Complete Guide

The ketogenic diet, or keto diet, has gained popularity in recent years for its ability to help people lose weight and improve their health. This low-carb, high-fat diet focuses on putting your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While there are many delicious and satisfying foods you can enjoy on the keto diet, there are also several foods you should avoid. In this article, we'll explore the top foods not to eat during keto and provide alternatives that you can enjoy instead.

Skip Croutons and Sprinkle Hemp Hearts on Your Salad

If you're a fan of salads, you may be used to topping them with croutons for added crunch. However, croutons are made from bread, which is high in carbs and not suitable for the keto diet. Instead, try sprinkling hemp hearts on your salad. Hemp hearts are low in carbs and packed with healthy fats and protein.

10 Foods You Can't Eat on Keto (and What to Choose Instead)

When following the keto diet, there are several foods you should avoid. Here are 10 common foods that are not keto-friendly and some alternatives you can choose instead:

• Bread, pasta, rice, and other refined carbs: These foods are high in carbs and should be avoided on the keto diet. Instead, opt for low-carb alternatives like cauliflower rice or zucchini noodles.
• Beer and mixed drinks: Alcoholic beverages, especially those high in sugar like beer and mixed drinks, are not keto-friendly. Instead, stick to dry wines or spirits mixed with sugar-free mixers.
• Honey and syrups: These sweeteners are high in carbs and should be avoided on the keto diet. Instead, use natural sweeteners like stevia or erythritol.
• Juice: Fruit juice is high in sugar and carbs, making it unsuitable for the keto diet. Instead, opt for infused water or unsweetened tea.
• Sugary sodas: Regular sodas are full of sugar and should be avoided on the keto diet. Instead, try flavored sparkling water or unsweetened iced tea.
• Ketchup, barbecue sauce, and other condiments: Many condiments are high in sugar and should be avoided on the keto diet. Instead, use sugar-free options or make your own using keto-friendly ingredients.
• Glazed or honey-baked ham: These types of ham are glazed in sugar and not suitable for the keto diet. Instead, choose deli meats that are free from added sugars.
• Light or low fat margarine: These types of spreads often contain added sugars and should be avoided on the keto diet. Instead, use extra virgin olive oil or coconut oil.
• Dried fruit or trail mix: Dried fruits and trail mix often contain added sugars and high-carb ingredients. Instead, opt for raw or salted nuts for a keto-friendly snack.
• Low fat diet foods: Many low-fat diet foods are high in carbs and not suitable for the keto diet. Instead, choose full-fat options that are low in carbs.

Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side

When it comes to choosing vegetables on the keto diet, it's important to be mindful of their carb content. Starchy vegetables like peas are higher in carbs and should be avoided. Instead, opt for non-starchy vegetables like broccoli, which is low in carbs and high in nutrients.

Margarine is often made with vegetable oils and may contain added sugars, making it unsuitable for the keto diet. Instead, use extra virgin olive oil (EVOO) for cooking and as a dressing for salads.

Piña Coladas Are Sugar Bombs – Sip on a Vodka Soda Instead

Piña coladas are delicious but packed with sugar and carbs, making them off-limits on the keto diet. Instead, opt for a vodka soda with a splash of lime or other sugar-free mixers for a refreshing and keto-friendly cocktail.

Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay

Beer is known for its high carb content, making it unsuitable for the keto diet. However, light beer in moderation may be acceptable for some individuals following the keto diet. It's important to track your carb intake and choose light beer options that are lower in carbs.

Sweet Potatoes Aren't Okay on Keto, but Cauliflower Is

Sweet potatoes are a popular side dish, but they are too high in carbs for the keto diet. Instead, choose cauliflower, which can be a versatile and low-carb substitute for potatoes in many recipes.

Cow's Milk Is a Major Source of Carbs; Reach for Almond Milk Instead

Cow's milk contains lactose, a type of sugar that adds carbs to your diet. Instead, opt for unsweetened almond milk, which is low in carbs and suitable for the keto diet.