American people usually feed up with their big belly and fat. They want to control their body, cholesterol, diabetic and fatty-liver. Our article on “Food to avoid for keto diet” is suitable for american people and people around the world.
A keto diet program can facilitate your cut and control diabetes and other conditions.
There are some high-carb foods have to be avoided for keto diet, like sugar-sweetened beverages, cake, and candy.
Yet, deciding which staple foods to limit is more difficult. a number of these foods are even relatively healthy — just unsuitable for a low-carb diet thanks to their high number of carbs.
Your total daily carb target determines whether you wish to limit a number of these foods or avoid them altogether. Low-carb diets typically contain 20–100 grams of carbs per day, supported personal tolerance.
Here are 14 foods to avoid or limit on a keto diet.
1. Bread and grains
Bread is the most known Food to avoid for keto diet. It could be a staple food in many cultures. It comes in various forms, including loaves, rolls, bagels, and flatbreads, like tortillas.
However, all of those are high in carbs. this can be true for whole-grain varieties furthermore as those made up of refined flour.
Although carb counts vary supported ingredients and portion sizes, here are the typical counts for popular breads:
- White bread (1 slice): 14 grams of carbs, 1 of which is fiber
- Whole-wheat bread (1 slice): 17 grams of carbs, 2 of which are fiber
- Flour tortilla (10-inch): 36 grams of carbs, 2 of which are fiber
- Bagel (3-inch): 29 grams of carbs, 1 of which is fiber
Depending on your personal carb tolerance, eating a sandwich, burrito, or bagel could put you near or over your daily limit.
If you continue to want to enjoy bread, make your own low-carb loaves reception.
Most grains, including rice, wheat, and oats, also are high in carbs and wish to be limited or avoided on a low-carb diet.
Most breads and grains, including whole grains and whole-grain bread, are too high in carbs to incorporate on a low-carb diet.
2. Some fruits
A high intake of fruits and vegetables has consistently been linked to a lower risk of cancer and cardiovascular disease.
However, many fruits are high in carbs and will not be suitable for low-carb diets.
A typical serving of fruit is 1 cup (120 grams) or 1 small piece. as an example, alittle apple contains 21 grams of carbs, 4 of which come from fiber.
On a very-low-carb diet, it’s probably an honest idea to avoid some fruits, especially sweet and dried fruits, which have high carb counts:
- Banana (1 medium): 27 grams of carbs, 3 of which are fiber
- Raisins (1 ounce / 28 grams): 22 grams of carbs, 1 of which is fiber
- Dates (2 large): 36 grams of carbs, 4 of which are fiber
- Mango, sliced (1 cup / 165 grams): 28 grams of carbs, 3 of which are fiber
Berries are lower in sugar and better in fiber than other fruits. Therefore, small amounts — around 1/2 cup (50 grams) — may be enjoyed even on very-low-carb diets.
Many fruits should be limited on a low-carb diet, reckoning on your personal carb tolerance. That said, berries can sometimes be enjoyed.
3. Starchy vegetables
Most diets allow a limiteless intake of low-starch vegetables.
Many vegetables are very high in fiber, which may aid weight loss and glucose control
However, some high-starch vegetables contain more digestible carbs than fiber and may be limited on a low-carb diet. Therefore, starchy vegetables need to be avoided for keto diet
What’s more, if you’re following a very-low-carb diet, your most suitable option is to avoid these starchy vegetables altogether:
- Corn (1 cup / 175 grams): 41 grams of carbs, 5 of which are fiber
- Potato (1 medium): 37 grams of carbs, 4 of which are fiber
- Sweet potato/yam (1 medium): 24 grams of carbs, 4 of which are fiber
- Beets, cooked (1 cup / 150 grams): 16 grams of carbs, 4 of which are fiber
- Notably, you’ll be able to enjoy several low-carb vegetables on a low-carb diet.
Although many vegetables are low in carbs, some are quite high. it is best to settle on mostly non-starchy, high-fiber vegetables when limiting your carb intake.
Pasta could be a versatile and cheap staple but very high in carbs. Pasta is the most common food to avoid for keto diet
One cup (250 grams) of cooked pasta contains 43 grams of carbs, only 3 of which are fiber.
The same amount of whole-wheat pasta is just a rather better option at 37 grams of carbs, including 6 grams of fiber.
On a low-carb diet, eating spaghetti or other styles of pasta isn’t an honest idea unless you consume a awfully small portion, which isn’t realistic for many people.
If you’re craving pasta but don’t desire to travel over your carb limit, try making spiralized vegetables or shirataki noodles instead.
Both regular and whole-wheat pasta are high in carbs. Spiralized vegetables or shirataki noodles offer healthy low-carb alternatives.
It’s well-known that sugary breakfast cereals contain lots of carbs.
However, you’ll be surprised at the carb counts of healthy cereals. Cereal is the is also a common food to avoid for keto diet
For instance, 1 cup (90 grams) of cooked regular or instant oatmeal provides 32 grams of carbs, only 4 of which are fiber.
Steel-cut oats are less processed than other styles of oatmeal and usually considered healthier. However, a mere 1/2 cup (45 grams) of cooked steel-cut oats has 29 grams of carbs, including 5 grams of fiber.
Whole-grain cereals tend to pack even more. A 1/2 cup (61 grams) of granola harbors 37 grams of carbs and seven grams of fiber, while the identical amount of Grape Nuts packs a whopping 46 grams of carbs with 5 grams of fiber.
Depending on your personal carb goal, a bowl of cereal could easily put you over your total carb limit — even before milk is added.
Even healthy, whole-grain cereals are high in carbs and may be avoided or minimized on a low-carb diet.
Alcohol may be enjoyed carefully on a low-carb diet. In fact, dry wine has only a few carbs and liquor none.
However, beer is fairly high in carbs.
A 12-ounce (356-ml) can of beer packs 13 grams of carbs, on average. Even lager beer contains 6 grams per can.
What’s more, studies suggest that liquid carbs tend to push weight gain over carbs from solid food.
That’s because liquid carbs aren’t as filling as solid food and do not seem to diminish your appetite nearly the maximum amount.
Avoid drinking beer on a low-carb diet. Dry wine and spirits are better alcohol options.
7. Sweetened yogurt
Yogurt could be a tasty, versatile food. Although plain yogurt is fairly low in carbs, many folks tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt. Sweetened yogurt is the food to avoid for keto diet
Sweetened yogurt often contains as many carbs as a dessert.
One cup (245 grams) of nonfat sweetened fruit yogurt can have up to 47 grams of carbs, which is even above a comparable serving of frozen dessert.
However, choosing a 1/2 cup (123 grams) of plain Greek yogurt topped with 1/2 cup (50 grams) of blackberries or raspberries will keep digestible carbs under 10 grams. Therefore, Sweetened yogurt should be the food to avoid for keto diet
Sweetened low-fat or nonfat yogurt often has as many carbs as frozen dessert and other desserts.
Juice is one among the worst beverages you’ll drink on a low-carb diet.
Although it provides some nutrients, drinkable is incredibly high in fast-digesting carbs that cause your blood glucose to extend rapidly.
For instance, 12 ounces (355 ml) of fruit juice harbors 48 grams of carbs. this can be even over soda, which has 39 grams. fruit crush provides a whopping 60 grams of carbs per 12-ounce (355-ml) serving.
Even though vegetable juice doesn’t contain nearly as many carbs as its fruit counterparts, a 12-ounce (355-ml) serving still has 16 grams of carbs, only 2 of which come from fiber.
What’s more, juice is another example of liquid carbs that your brain’s appetite center might not process within the same way as solid carbs. Drinking juice can result in increased hunger and food intake later within the day.
Fruit juice could be a high-carb beverage that ought to be limited or avoided, especially on a low-carb diet.
9. Low-fat and fat-free salad dressings
A wide form of salads may be enjoyed regularly on a low-carb diet.
However, commercial dressings — especially low-fat and fat-free varieties — often find yourself adding more carbs than you would possibly expect.
For example, 2 tablespoons (30 ml) of fat-free sauce vinaigrette contain 10 grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of carbs.
Many people commonly use over 2 tablespoons (30 ml), particularly on an outsized entrée salad. to reduce carbs, dress your salad with a creamy, full-fat dressing.
Better yet, use a splash of vinegar and oil, which is linked to improved heart health and will aid weight loss. Therefore, salad dressing should be the food to avoid for keto diet
Avoid fat-free and low-fat salad dressings, which are typically high in carbs. Use creamy dressings or oil and vinegar instead.
10. Beans and legumes
Beans and legumes are nutritious foods.
They can provide many health benefits, including reduced inflammation and cardiopathy risk.
Although high in fiber, they also contain a good amount of carbs. counting on personal tolerance, you’ll be able to include small amounts on a low-carb diet.
Here are the carb counts for 1 cup (160–200 grams) of cooked beans and legumes:
- Lentils: 40 grams of carbs, 16 of which are fiber
- Peas: 25 grams of carbs, 9 of which are fiber
- Black beans: 41 grams of carbs, 15 of which are fiber
- Pinto beans: 45 grams of carbs, 15 of which are fiber
- Chickpeas: 45 grams of carbs, 12 of which are fiber
- Kidney beans: 40 grams of carbs, 13 of which are fiber
Beans and legumes are healthy, high-fiber foods. you’ll include small amounts on a low-carb diet, counting on your daily carb limit.
11. Honey or sugar in any form
You’re probably aware that foods high in sugar, like cookies, candy, and cake, are off-limits on a low-carb diet. Sugar/honey is the food to avoid for keto diet
However, you’ll not realize that natural kinds of sugar can have as many carbs as white sugar. In fact, many of them are even higher in carbs when measured in tablespoons.
Here are the carb counts for one tablespoon of several forms of sugar:
- White sugar: 12.6 grams of carbs
- Maple syrup: 13 grams of carbs
- Agave nectar: 16 grams of carbs
- Honey: 17 grams of carbs
What’s more, these sweeteners provide little to no nutritional value. When carb intake is restricted, it’s especially important to settle on nutritious, high-fiber carb sources.
To sweeten foods or beverages without adding carbs, choose a healthy sweetener instead.
If you’re on a low-carb diet, avoid sugar, honey, syrup, and other kinds of sugar, which are high in carbs but low in nutrients.
12. Chips and crackers
Chips and crackers are popular snack foods, but their carbs can add up quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, just one of which is fiber. this is often about 10–15 average-sized chips.
Crackers vary in carb content betting on processing. However, even whole-wheat crackers contain about 19 grams of carbs per 1 ounce (28 grams), including 3 grams of fiber.
Processed snack foods are typically consumed in large quantities within a brief period of your time. it is best to avoid them, especially if you’re on a carb-restricted diet.
Avoid eating chips, crackers, and other processed, grain-based snack foods while on a low-carb diet.
Milk is a superb source of several nutrients, including calcium, potassium, and several other B vitamins.
However, it is also fairly high in carbs. milk offers the identical 12–13 grams of carbs per 8 ounces (240 ml) as low-fat and fat-free varieties.
If you’re only employing a tablespoon or two (15–30 ml) in coffee once on a daily basis, you’ll be ready to include small amounts of milk in your low-carb diet.
Still, cream or half-and-half are better options if you consume coffee more frequently, since these contain minimal carbs.
If you enjoy drinking milk by the glass or use it to form lattés or smoothies, consider trying unsweetened almond or coconut milk instead.
Adding alittle amount of milk to coffee once on a daily basis is unlikely to cause problems on a low-carb diet. Try to not drink it in large quantities.
14. Gluten-free food
Gluten may be a protein found in wheat, barley, and rye.
Gluten-free diets became highly regarded in recent years and are required for those that have upset.
Celiac disease is an autoimmune condition within which your gut becomes inflamed in response to gluten.
That said, gluten-free breads, muffins, and other food don’t seem to be typically low in carbs. In fact, they often boast even more carbs than their glutenous counterparts.
What’s more, the flour accustomed make these foods is usually made of starches and grains that tend to lift blood glucose rapidly.
Sticking to whole foods or using almond or coconut flour to form your own low-carb food may be a better strategy than consuming processed gluten-free foods.
Gluten-free breads and muffins will be as high in carbs as traditional food. They’re also often made with carb sources that raise blood glucose quickly. Here is list of some foods to avoid for keto diet.
List of the foods to avoid for the keto diet at a glance
The key to a successful keto diet is simple—limit your carb intake and find the bulk of your calories from fat. the matter with grains is that they’re full of carbohydrates, which may hurt your keto progress. It’s best to avoid grains altogether if possible, especially these:
- Flour & corn tortillas
- Sandwich wraps
Tips: It’s important to recollect that bread, pasta, cookies, crackers, or pizza crusts made of any of those forms of grains will end in high carb counts.
While it’s going to seem a touch surprising to determine fruits appear on a “foods to avoid on keto” list, several fruits are high in sugar and carbs. Your best bet is to achieve for low glycemic fruits like blackberries, blueberries, raspberries, strawberries, and tomatoes. Olives and avocados also are excellent sources of healthy fat. it’s best avoid fruits such as:
- Fruit Juices
- Dried fruits like raisins, dates, and dried mango
- Fruit smoothies (carb count will vary by fruits used)
- All fruit juices (excluding lemon and lime juice)
Tips: Avoid frozen fruits that will are sweetened as they have a tendency to own higher carb counts.
When it involves vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the bottom. Avoid vegetables with a high starch content, as they contain the foremost carbs. it’s best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:
- Sweet potatoes
- Baked potatoes
- Cassava (Yuca)
Tips: be careful for casseroles and other styles of pre-made foods that contain these vegetables, increasing the carb count.
Leguminous plants like beans and peas are typically high in protein and other vital nutrients. But because they’re high in carbs, they’re another sort of ketogenic diet food to avoid:
- Baked beans
- Lima beans
- Pinto beans
- Black beans
- Black-eyed peas
- Green peas
- Kidney beans
- Cannellini beans
- Great Northern beans
- Lima beans
- Navy beans
Dairy is often a coffee carb food group when eaten carefully. However, it’s important to recollect that dairy does contain carbs, so try and limit your intake to no over 3-4 ounces per day. Here are some dairy foods to avoid on keto diet:
- Most milks
- Condensed milk
- Creamed pot cheese
- Fat-free or low-fat yogurt
Having adequate protein intake on a keto diet is critical for maintaining muscle mass. Fish and poultry are two great sources of protein that are low in carbs. Typically on a keto diet, you would like to choose fattier cuts of meat like ribeye steaks, chicken thighs, and fatty fish like salmon. Our recommendation would be to avoid or limit processed meats, specifically:
- Bacon with added sugar
- Breaded meats
- Other processed meats that will contain hidden carbs
- Oils and other unhealthy fats
Tips: don’t allow any oils to achieve overly high temperatures when cooking, and only use walnut or vegetable oil to decorate cooked veggies or salad (but not for cooking).
Pay close attention to what you drink, as drinks are often a big source of hidden sugars and carbs. A majority of your liquid consumption should come from water, as you ought to be drinking 6 to eight glasses of water daily. the subsequent beverages should be avoided while following Atkins keto:
- Hot Chocolate
- Ginger Ale
- Grape Soda
- Root Beer
- Tonic Water (Not sugar-free)
- Energy Drinks (Not sugar-free)
- Sports Drinks
- Vitamin Water
- Fruit juices
- Sweetened ice tea
- Non-light beers
If you can avoid the avoid listed foods, it would be better for you to start any kind of diet including the Keto. Lastly, Thanks for reading our article on “Food to avoid for keto diet”