Keto Diet: Appropriate And Unsuitable Foods

Author: Mark Velov Time for reading: ~2 minutes Last Updated: August 08, 2022

In this article, learn more about Keto Diet: Appropriate And Unsuitable Foods. Keto diet: appropriate and unsuitable foods - part 2.

Now that you know which foods to focus on during the keto diet , it's time to figure out which ones to avoid. But here we are not talking about forbidden foods, but about those that are good to consume relatively infrequently and to be an exception rather than everyday.

Whole milk products

Dairy products, in addition to high fat and protein, also contain many natural sugars. Hard cheeses have more fat and less carbohydrates, while soft and low-fat cheeses have much more.
Whole cow's and goat's milk (ideally organic) contains 11-12 grams of net carbohydrates in one glass.
Full-fat cheeses from 0.5 to 1.5 net carbohydrates in about 30 grams.
Whole cottage cheese has 5 grams of carbohydrates per half cup.

Some vegetables (higher in carbohydrates)

Sweet potatoes, artichokes, okra, carrots, beets and parsnips - about 7-14 grams of net carbohydrates per 1/2 cup.
Yams and potatoes (white, red, sweet, etc.) - sweet potatoes have at least about 10 grams of carbohydrates per 1/2 potato. Yams and white potatoes have about 13-25 grams of the same amount.

Legumes and legumes

Chickpeas, all varieties of beans, lentils, hummus, etc. - about 12-13 grams of carbohydrates per 1/2 teaspoon of cooked product.
Soy products, including tofu, edamame - these foods can vary significantly in carbohydrates, so read the label well.
Soybeans, in turn, have much fewer carbohydrates than other legumes - only 1-2 grams in 1/2 cup.

Nuts and seeds

Almonds, walnuts, cashews, sunflowers, pumpkin seeds, chestnuts and more. - 1.5 - 4 grams of carbohydrates per 30 grams, cashews have 7 grams of the same amount.
Nut oils and seed oils - about 4 grams of carbohydrates per 2 tbsp.
Chia seeds and flaxseed - about 1-2 grams of pure carbohydrates per 2 tbsp.

Fruits

Berries - such as raspberries, blueberries, blackberries, strawberries - 3-9 grams of carbohydrates per 1/2 cup
Asian pear (ours) - 8-9 grams of carbohydrates per 1 fruit

Snacks

Protein shake (with almond milk or water)
7-10 olives
1 tablespoon nut tahini or a handful of nuts
vegetables with melted cheese

Sauces

Most spices vary between 0.5-2 grams of carbohydrates per 1-2 tablespoons. Check the label on each sauce to make sure there is no added sugar (stevia and erythritol are allowed).
ketchup or salsa without added sugar
sour cream
mustard
hot sauces
Worcestershire sauce
salad dressing (olive oil, vinegar, spices)
sweeteners - stevia and erythritol

Beverages

Consume only unsweetened drinks, taking 1-2 small portions a day. They usually have between 1 and 7 net carbs
Fresh vegetable and fruit juices - it is best to make them home-made, without added sugar. Use some fruit to reduce the amount of natural sugar
Almond or coconut milk.
Vegetable and instant broths (read the label!) Are also an acceptable option that you can consume sometimes.
Water with lemon juice.

Keto Diet: Appropriate And Unsuitable Foods

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