Choose lower carb options like dry wine or hard liquor when drinking on a keto diet, but prioritize nutrient-rich whole foods for optimal health and consider the potential effects of alcohol on the liver.
Honey and syrups like agave or maple are concentrated sugar, and can easily increase carb count without significant nutrition and may cause blood sugar spikes and flip out of ketosis.
Juice is high in sugar and lacks fiber, which can cause blood sugar spikes and hinder digestion on the keto diet. It's best to avoid high carb, low fiber foods like juice to maintain ketosis.
Sodas are high in carbs and provide no nutrition. A single 12-ounce can of Coca-Cola has 39 grams of carbs, which can easily exceed daily limits. Sugar-free sodas are a better option, but their long-term health effects are uncertain.
Dried fruit, including dates and mixed dried fruit, are concentrated in sugar and can easily put an end to ketosis, making fresh berries a better option for those on a keto diet.
Low-fat foods often have higher sugar content to make up for the lack of fat, so it's important to read nutrition labels carefully and account for the carbs in your daily total.
While nutrient-dense, fruits like mangoes, bananas, and grapes are high in carbs and can hinder ketosis. However, they can still be consumed occasionally in small portions to add fiber and nutrients to a meal.
Choose dark chocolate with 70% cacao or higher and low added sugar for keto diet, while avoiding milk and white chocolates. Alternatively, opt for dark chocolate specifically made for keto diets.
Grains like quinoa and millet are high in carbs and cannot be a staple in the keto diet. If you still want to include quinoa, use it as a garnish rather than a main part of your meal.
Legumes are carb-heavy but nutrient-dense. Green beans and black soybeans have the lowest carbs, while hummus can be eaten in moderation. Non-bean dips like baba ganoush and guacamole are other options.