Before starting your keto diet, you should know which foods you should eat and which foods you must avoid. The keto is a low-carb diet, which means that a lot of foods are restricted. We’ve compiled this list of the top 7 foods you must avoid while being on the keto diet.
7. Sugars
There is a long list of sugars that should be cut out while being on the keto diet. All soft drinks, juices, cakes, candies, cookies, donuts, cereals, and any other obvious sugars should be avoided. (1, 2) In addition, hidden sugars in sauces, drinks, packages, and condiments are also forbidden. (3, 4, 5)
6. Starch
Wheat-based products, rice, pasta, cereal, potatoes, sweet potatoes, whole grain products, porridge, muesli must be avoided. Legumes also are high in carbs and should be eaten very carefully. (6, 7) The keto diet includes replacements to these foods.
5. Fruits
Fruits are healthy. However, they are not approved on the keto diet since they are high in sugars and carbs. This includes nearly all fruits from tropical and dried fruits to fruit smoothies. (8, 9) Berries and avocadoes can be the only exceptions.
4. Vegetables
Nearly all vegetables are healthy and recommended on any diet. However, high-carb vegetables are not allowed on the keto diet. For example, potatoes, sweet potatoes, and carrots should be avoided while on the keto diet. Also, root vegetables can be high in starch and carbs. (10, 11, 12, 13)
3. Certain Dairy Products
Most dairy products are low-fat and high-carb since manufacturers add sugar to make their taste better. Dairy products are popular in the keto diet. However, you should try to avoid low-fat, high-carb products. Read the labels well. (14, 15, 16, 17)
2. Unhealthy Fats
Oils such as coconut, olive, and avocado are good sources of healthy fats and should be part of your keto. However, there is a list of oils that should be avoided such as soybean, peanut, and sunflower since they contain unhealthy fats. (18, 19, 20)
1. Low-Quality Proteins
Moderate amounts of proteins are allowed in the keto diet. Try to avoid low-quality proteins such as processed meats. Also, try to avoid protein powders containing high sugar and always read the label to make sure of cabs and sugar levels. (22, 23, 24)
