To make sure that your journey in Keto is successful, we need to know that food to avoid. These are the food that will put a stop to ketosis and will prevent you achieving your set goal – weight loss.
In this article, we will identify the culprits, the stumble blocks, the barriers in reaching ketosis.
Why should I avoid sugar in Keto?
We must remember that in Keto diet, we limit sugar intake because it will spike blood glucose and insulin level in the body. 50 grams (or fewer!) of carbs are allowed in Keto each day.
Here are some examples of sugar that we need to avoid:
- White and Brown sugar
- Jams/Preserves
- Powdered sugar
- Ready made salad dressings
- High Fructose corn syrup (HFCS)
- Ready made sauces
Always read the ingredients at the back of the package of products and see the total number of carbs. This will give you an idea of the carb content of the product you are eating.
Some products will have hidden sugars and this will definitely increase the total carbs that you have. These sugars usually end in ‘ose’ and examples are dextrose, maltose, lactose, fructose, etc.
Baked Goods to avoid when doing Keto Diet
Flour is the main ingredient of baked goodies. It is defined as finely ground grains and it uses the starchy portion of a plant.
Baked products are made up of dough or batter that are very rich in carbohydrates, which we need to avoid in Keto diet. Some of examples of baked goods that are loaded with sugar are the following:
- Donuts
- Cakes
- Cookies
- Pies
- Brownies
- Pastries
- Bread
- Muffines
We can still enjoy these delicious baked goodies by making them keto-friendly. Using alternatives like keto friendly sweeteners, almond and coconut flour, etc. There are lots of keto-friendly recipes that can be found online and this will still let you have a bite of your favourite baked goods.
We can still enjoy them but won’t feel guilty eating them! Always keep in mind that food is for nourishment to sustain our life.
Starchy Vegetables causes Insulin Resistance
Vegetables, as we all know, have carbohydrates. It is important to watch what kind of vegetables we are eating to ensure that we are not kicked out of ketosis.
As a rule of thumb, below the ground vegetables have more carbs and the above the ground veggies will be the better option for keto diet as this will not result to insulin resistance.
Some of the vegetables to avoid are:
- Corn
- Sweet Potato
- White Potato
- Squash
- Beets
- Peas
- Celeriac
- Parsnips
Are Dairy Products allowed in Keto?
Dairy products will contain lactose – and when these are broken down into simple sugars called glucose. Some dairy are allowed in Ketogenic diet, you need to stay away from higher carbohydrates dairy products like:
- Ice cream
- Sweetened yoghurt
- Soft cheese
- Flavoured milk
- Whole and Skim milk
Why are fruits not allowed in Ketogenic Diet?
Fruits are naturally high in sugar. We always have the impression that fruits are healthy but when you are on a low-carb ketogenic diet, we limit our carb intake, unfortunately, including fruits.
Here are some fruits with high sugar content:
- Banana
- Mango
- Apples
- Grapes
- Peaches
- Pineapple
Beans and Legumes kick us out of Ketosis!
As much as they are packed with proteins and anti-oxidants, beans and legumes are off-limits in keto diet. They are known to be high on carbs and even though they are good source of fibre, we want to get our fibre elsewhere because the carb content of beans and legumes will definitely kick us out of ketosis.
Here’s a list of legumes and beans to avoid:
- Black beans
- Kidney beans
- Lentils
- Chick peas
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