Take Control of your Keto Diet Today...
Foods to avoid on keto or low carb diets.
Embarking on a keto diet can be an effective way to shed those extra pounds and improve your overall health.
However, to fully reap the benefits of the keto diet, it’s crucial to be mindful of the foods you should avoid.
In this article, we’ll explore the key culprits that can derail your progress and hinder ketosis. By steering clear of these dietary pitfalls, you’ll be well on your way to achieving your weight loss and wellness goals.
For more detailed information on the Keto diet, see this article… Keto Diet Ultimate Beginners Guide
Avoid these 7
- STARCHY VEGETABLES
- BREAD PASTA & RICE
- FRUIT
- SALAD DRESSINGS
- SUGAR & SYRUPS
- BAKED FOODS
- CHIPS & CRACKERS
Starchy Vegetables
Starchy vegetables to avoid
Veggies generally fall into one of two categories;
- Vegetables that grow above ground
- Root vegetables that grow below ground
As a general rule of thumb, veggies that grow above ground will tend to have a lower carb content than those growing in the soil. Root vegetables are more starchy and should be avoided or kept to a minimum.
All of these high-carb content vegetables are root vegetables that grow undergound. Absolutely avoid these… but if you find yourself craving any of them, a handy tip is to grate a measured amount and top your meal off. (Rememb to account for the carb content of the actual meal you’ve prepared.)
Here’s a list of the ones you should try to avoid.
Over 8g of carbs per 100g
| Vegetable | Net Carbs & Fiber | Total Carbs / 100g |
|---|---|---|
| Potatoes | 19g net carbs – 2g of fiber | 21g |
| Sweet Potato / Yam | 17g net carbs – 2.5g of fiber | 19.5g |
| Parsnips | 13g net carbs – 4g of fiber | 17g |
| Beetroot | 8g net carbs – 2g of fiber | 10g |
| Carrots | 7g net carbs – 3g of fiber | 10g |
| White Onions | 8g net carbs – 1.5g of fiber | 9.5g |
| Celeriac | 6g net carbs – 2g of fiber | 8g |
| Turnip / Rutabaga | 6g net carbs – 2g of fiber | 8g |
What vegetables can you eat on Keto?
The best vegetables for the Keto diet are those containing lower starch, with proportionally higher fiber. Remember this when out grocery shopping for your keto diet and stick to the following list of Keto-friendly veggies for best results.
Swap high-carb veggies for these non-starchy, Keto-friendly ones.
This list shows all the best Keto, and low-carb vegetables in order of carb content. (lowest to highest). It’s difficult to overeat these vegetables on the Keto diet because of their very low carb content.
Under 5-6g carbs per 100g.
| Vegetable | Net carbs & Fiber | Total Carbs / 100g |
|---|---|---|
| Spinach | 1g net carbs – 2.5g Fiber | 3.5g |
| Lettuce | 2g net carbs – 1.5 Fiber | 3.5g |
| Cucumber | 3g net carbs – 0.5g Fiber | 3.5g |
| Asparagus | 2g net carbs – 2g Fiber | 4g |
| Tomato | 3g net carbs – 1g Fiber | 4g |
| Cauliflower | 3g net carbs – 2g Fiber | 5g |
| Zucchini | 3g net carbs – 2g Fiber | 5g |
| Green Peppers | 3g net carbs – 2g Fiber | 5g |
| Kale | 3g net carbs – 3g Fiber | 6g |
The Keto diet limits carb intake to between 20 – 35g a day and if your personal macros call for 20g, then remember that the carbs can add up quickly.
If you’re on a more moderate diet regime that allows for more than 20g of carbs, then you can relax and eat as much of these as you like.
Over 6g per 100g. Be more careful with these ones.
| Vegetable | Net carbs & Fiber | Total carbs / 100g |
|---|---|---|
| Olives | 3g net Carbs – 3g Fiber | 6g |
| Cabbage | 3g net carbs – 3g Fiber | 6g |
| Eggplant | 3g net carbs – 3g Fiber | 6g |
| Red Peppers | 4g net carbs – 2g Fiber | 6g |
| Broccoli | 4g net carbs – 2.5g Fiber | 6.5g |
| Yellow Peppers | 5g net carbs – 1g Fiber | 6g |
| Green Beans | 4g net carbs – 3g Fiber | 7g |
| Brussel Sprouts | 5g net carbs – 4g Fiber | 9g |
| Avocado | 2g net carbs – 7g Fiber | 9g |
One notable absentee here is onions.
White onions tend to be a little higher in carb content, but you can use them in your Keto meals, because mostly, people don’t tend to use a lot at once… (Think seasoning…!)
It’s also quite safe to use green onions, (Scallions, French onion), to top salads and add garnish.
Bread, Pasta & Rice
Bread, Pasta & Rice to avoid.
The quick answer is no. Most grains such as those used to make bread, pasta, and rice are too high in carbs to include in a low-carb diet. As you can see from the table below, rice is an absolute no-no for Keto or low-carb diets.
| Bread | Rice | Pasta | |
|---|---|---|---|
| Carb content | 13g / slice | 372g / Cup | 33g / Cup |
Try these alternatives for bread, pasta & rice
Swap traditional bread made with wheat flour for Keto-friendly bread made with Almond flour or coconut flour instead.
Check out our article on Keto-Friendly Flour here…
A great Keto friendly substitute for rice is cauliflower… Crumbled to mimic rice grains. A great example of using cauliflower this way is this delicious Keto rice dish…
Fruit
Can you eat fruit on Keto diet?
Most fruits contain a high amount of carbs in the form of natural sugars. In general, the more dense the fruit is, the more carbs it will contain. It’s definitely best to avoid any of the fruits on this list.
So, What fruits can’t be eaten on Ketogenic diets?
It’s definitely best to avoid any of the fruits on this list.
| Fruit | Net Carbs & Fiber | Total Carbs / 100g |
|---|---|---|
| Bananas | 20g net carbs – 2.5g Fiber | 22.5g |
| Grapes | 16g net carbs – 1g Fiber | 17g |
| Coconut | 6g net carbs – 9g Fiber | 15g |
| Pears | 12g net carbs – 3g Fiber | 15g |
| Kiwi | 12g net carbs – 3g Fiber | 15g |
| Mango | 13g net carbs – 1.5g Fiber | 14.5g |
| Apples | 12g net carbs – 2.5g Fiber | 14.5g |
| Pineapple | 12g net carbs – 1.5g Fiber | 13.5g |
| Cherries | 10g net carbs – 1.5g Fiber | 11.5g |
| Plumbs | 10g net carbs – 1.5g Fiber | 11.5g |
| Oranges | 9g net carbs – 2.5g Fiber | 11.5g |
| Clementines | 10g net carbs – 1.5g Fiber | 11.5g |
| Peach | 8g net carbs – 1.5g Fiber | 9.5g |
| Lemons | 6g net carbs – 3g Fiber | 9g |
| Cantaloupe | 7g net carbs – 1g Fiber | 8g |
| Watermelon | 7g net carbs – 0.5g Fiber | 7.5g |
What fruits can you eat on Keto?
Berries
Berries are much more suitable for the Keto diet — though you may want to stick to 1/2 cup (50 grams) per day to avoid taking on too many carbs and going out of Ketosis.
| Fruit | Net Carbs & Fiber | Total Carbs / 100g |
|---|---|---|
| Blackberries | 5g net carbs – 6g Fiber | 11g |
| Raspberries | 5 g net carbs – 5g Fiber | 10g |
| Strawberries | 6g net carbs – 2g Fiber | 8g |
What about Blueberries? I hear you ask…
You need to be more careful with blueberries as they contain 12g of net carbs and 2.5g of fiber – for a total of 14.5g. Eat these in very small portions as the carbs can very quickly add up.
For more detailed information on all fruits, check this USDA.gov page.
Dried fruits & trail mix
Dried fruit and trail mix are foods that can easily put you over your daily carb limit.
Mixed dried fruit packs should be avoided completely as just 100g of mixed dried fruit will contain over 75g of carbs, meaning that even a small portion can easily push your body out of ketosis.
Often, dried fruit are blended into trail mix with chocolate chips or sugar-coated nuts… both counter-productive to ketosis.
Low fat and fat-free salad dressings
Typically, fat-free and low-fat salad dressings are pretty high in carb content. You should avoid those with added sugars and those with higher ratios of carbs, and opt for full-fat dressings or those made with cream.
Check labels carefully for any store-bought salad dressings and the rule of thumb here is to avoid low-fat or fat-free, opting instead for full-fat, or cream-based dressings.
Try this Keto Bacon salad with Ranch Dressing
Sugar & Syrups
All forms of sugar and most natural syrups will be very high in carb content. When on a low-carb diet, you should limit your intake of anything that contains sugar, honey, maple syrup, and other forms of glucose or sugar, which are high in carbs but low in other important nutrients.
Honey, for example, will normally have at least 17 grams of carbs in 1 tablespoon (over 80% carbs), while maple syrup has 13 grams per tablespoon (over 60%).
While these do contain antioxidants and other beneficial nutrients, they can cause blood sugar spikes and flip you out of ketosis
There are a few good sugar-free syrup options available. These will be much lower in carbs in the form of sugars and so can be used in moderation, but always check the labels for nutritional information and use measured amounts to avoid going over daily carb limits. Here are a few suggestions for Keto-friendly Maple syrup…
- Nature’s Hollow sugar-free maple syrup
- Lakanto sugar-free maple syrup
- Mrs. Butterworth sugar-free maple syrup
Baked Foods
Baked foods will normally be made using wheat or corn flour… both ingredients that should be avoided due to their high carb content.
Even gluten-free baked foods can be as high in carbs as traditional baked foods. They’re also often made with carb sources that can quickly increase blood sugar.
On a Keto or low-carb diet, you are limiting your carb intake, so stick to whole foods or use almond flour or coconut flour to make your own low-carb bread or muffins rather than eating processed gluten-free foods.
Try these recipes for Keto sandwich bread, or Keto Pancakes.
Chips & Crackers
Most people, especially those seeking to lose weight with Ketogenic diets or low carb diets, tend to eat processed snack foods in large quantities, so you should cut them out completely when you start your Keto or low-carb diet.
- Tortilla Chips:
- A couple of handfuls of standard tortilla chips can contain as much as 20grams of carbs. Avoid these completely unless you have made them yourself using coconut flour or almond flour.
- Crackers:
- These vary in carb content depending on processing, but even whole wheat crackers can contain over 70% carbs… So for a 100gram portion, you’ll take on 70g of carbs. Instant ketosis fail.
Try this delicious Keto Tortillas recipe… don’t forget to let us know how much you enjoyed them. 🙂 – Just cut them to shape and bake.
Further reading
Frequently Asked Questions
Can you eat Cherries on Keto diet?
No. Cherries contain 11.5g of carbs per 100g, so eating only a small amount when added to the rest of your daily meals can easily push you over your daily carb limit and dropping you out of ketosis.
Can you eat beans on Keto diet?
If you’re sticking to a moderate carb Keto diet, most beans require careful portion measurement. Generally, stick to green beans or soya beans as these contain the lowest amounts of net carbs, (net carbs are the total carbs less the fiber content).
Most other beans can be incorporated into your keto or low carb diets with measured control of portion size. (Don’t use more than 60-90g).
Check back to see our full article on Keto-Friendly beans.
Can you eat cheese on Keto diet?
Absolutely… Here are some examples of Keto-friendly cheese and dairy options:
Butter/ghee, Blue cheese, Cottage cheese, Cheddar cheese, Cream cheese, Cream Goat cheese, Feta, Gouda, Mozzarella, Swiss cheese, Parmesan, Plain greek yogurt
Check out our full guide to keto alcoholic drinks Can I eat fruit on a keto diet?
What nuts can you eat on the Keto diet?
Yes… Some popular Keto-friendly options:
Coconut Chia seeds Brazil nuts Hemp seeds Flaxseeds Macadamia nuts Hazelnuts Pumpkin seeds Pecans Sesame seeds Sunflower seeds Walnuts Almonds Pecans Flours or butters made from any of these sources
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