While it might seem simple, it’s crucial to know what are foods to avoid while on a ketogenic diet. While it may seem limiting to some people, keto dieters can find themselves in need of a little extra guidance. Below, we’ll discuss foods that should be avoided, as well as what foods can be eaten in moderation. If you’re struggling to stick to a ketogenic diet, consider consulting a doctor before starting.
Among the foods to avoid on a ketogenic diet are starchy vegetables. These are carbohydrates that break down during digestion, causing your blood sugar levels to spike, making weight loss difficult. Depending on the size of your vegetable, it can contain up to nine grams of carbs per cup. Carrots and green beans are the most common culprits, with a cup of raw vegetables containing nine grams of carbs. Both types of vegetables should be avoided, however. Those who are serious about losing weight on a ketogenic diet should consider eating nonstarchy vegetables like broccoli and cauliflower. Green beans, on the other hand, are a dangerous carb source, and should be avoided at all costs.
Another starchy vegetable to avoid on a ketogenic diet is peas. These vegetables contain higher carbs than other vegetables such as broccoli and zucchini, so eat them in moderation. Although peas aren’t bad for you, they are still low in fiber and are an excellent source of vitamin D. Just one cup of peas has 14 grams of net carbs. If you have a sweet tooth, cauliflower can be mashed with garlic and olive oil for a delicious dish.
Alcohol, sugary drinks, and sports drinks have no place in a healthy diet and should be avoided when on a ketogenic diet. Depending on the brand, a single can of soda can contain up to three-quarters of a day’s worth of carbohydrates. Even fruit juice has too much sugar, and the sugar content in a glass can be a real detriment to your keto diet.
Artificial sweeteners are another culprit for sabotaging the keto diet, as they can prolong cravings for sweet tastes and keep sugar addictions in place. They act on the same taste bud receptors as real sugar, and can thus dull the ability to appreciate the natural sweetness and flavors of food. Research shows that these artificial sweeteners increase the body’s response to glucose, and may contribute to fat storage. Diet sodas and orange juice contain up to one-third of your daily carbohydrate allowance.
Processed meats are among the foods to avoid on the keto diet, and the following are some examples. First of all, you should try to buy only grass-fed beef, and organ meats are high in nutrients. Beef and pork are both acceptable, but you should avoid any cuts of chicken or pork unless they have been raised without antibiotics or hormones. Processed meats should be avoided as much as possible if you want to keep your keto diet on track.
You should also avoid processed meats, which contain fillers and sugar. These additives raise your carbohydrate intake, and are not compatible with the keto diet. Fish and shellfish are good choices, but you should avoid eating them everyday. They contain significant amounts of fat and can cause health complications, so try to choose fish that does not have added sugars. Eggs are an excellent option for breakfast, as they’re portable and tasty. And unlike processed meats, they don’t have any dietary cholesterol.
If you are following the ketogenic diet, you should avoid sugar, carbohydrates, and other artificial sweeteners. However, some low-carb sweeteners mimic the taste of foods on the ketogenic diet. These substitutes for high-calorie sweets should be consumed in moderation. While some keto friendly sweets contain a small amount of carbs, it is easy to overindulge. For this reason, it is important to find a sweetener that fits within your daily caloric and net carb allowance.
The research on artificial sweeteners is mixed. While most studies have found that sucralose does not affect blood glucose levels, others suggest that it may increase blood sugar when combined with carbs. However, it should be noted that sucralose can increase appetite in obese people and females, and the effects are variable across individuals. For this reason, it is best to avoid sucralose unless you are sure you are on a low-carb ketogenic diet.