Carb Pitfalls
A keto diet is a low-carb, high-fat eating plan. The goal is to shift your body into fat-burning mode instead of relying on carbs for energy. To achieve this, certain foods need to be avoided.
Foods to Avoid in a Keto Diet
Starchy Vegetables
Vegetables like potatoes, corn and peas are high in starch and carbs. While veggies are important for health, it's better to choose low-carb options such as leafy greens, broccoli and bell peppers.
Bread and Pastries
Wheat-based products like bread, rolls and pastries are packed with carbs. These can quickly lead you to exceed your carb limit. Instead, consider using almond flour or coconut flour for your baking needs.
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Sugary Foods
Foods loaded with sugar, including candies, cakes and sodas, should be avoided. Sugar can cause blood sugar spikes and hinder your body’s ability to burn fat. Be sure to read labels carefully for hidden sugars in sauces and dressings.
Certain Fruits
Many fruits contain high levels of sugar and carbs, making them unsuitable for a keto lifestyle. Stay away from bananas, grapes and apples. Instead, opt for berries like strawberries and blackberries, but only in moderation.
Sweetened Beverages
Drinks like sodas, energy drinks and flavored coffee can be high in sugar. Even fruit juices can contain lots of carbs. Stick to water, unsweetened tea or black coffee to keep your carb intake low.
Pasta
Traditional pasta, including spaghetti and macaroni, is made from wheat and is high in carbs. Replace pasta with alternatives like spiralized zucchini or spaghetti squash to keep your meals keto-friendly.
Processed Foods
Many processed foods are loaded with hidden sugars and unhealthy additives. Snacks like chips, crackers and ready-made meals often contain carbs. Opt for whole foods to maintain better control over what you're eating.
Low-Fat Products
Many low-fat items have added sugars to improve flavor. This includes options like low-fat yogurt, dressings and snacks. Instead, go for full-fat versions that don’t contain added sugars.
Rice
Both white and brown rice are high in carbohydrates. Consuming rice can make it challenging to stay in ketosis. Instead, try cauliflower rice, which is much lower in carbs and makes a great substitute.
Beans and Legumes
While beans and legumes such as lentils, chickpeas and black beans are nutritious, they are also high in carbohydrates. These can disrupt your keto diet, so focus on non-starchy vegetables instead.
Certain Alcohols
Some alcoholic beverages, particularly beers and sweet wines, can be high in carbs. Instead, choose spirits like vodka, gin or whiskey and mix them with low-carb options.
Stay Clear of the Carbs
Adhering to a keto diet requires careful attention to food choices. Steering clear of high-carb items like bread, sugary snacks and starchy vegetables will help you maintain ketosis and achieve weight loss. Focus on high-fat, low-carb foods such as meats, healthy fats and low-carb veggies. Always consult with a healthcare professional before making significant dietary changes.
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