Low Carb Foods You Should Never Eat On The Keto Diet
Affiliate links may be used in this post. I may receive a small commission at no extra cost to you if you make a purchase through my affiliate link. Read my full disclaimer here
Many newcomers in the keto diet think that anything that is low-carb can be consumed without any problem. Well, it makes sense for the newcomers but I am here to disclose something very important to you regarding low-carb ingredients and items.
There are many low-carb ingredients that you should avoid in ketosis due to many reasons. I will be discussing them in detail down below.
Sometimes when people start ketosis, they believe that anything that is low-carb is fit for them to consume in any amount they seem fit. Well, that is totally and entirely wrong. There are certain foods that you should avoid at all costs so that your ketosis stays healthy.
While in the market, you will see many food products with details that describe them as purely healthy to consume. Well, do not be tricked easily. If it is low-carb, it does not means it is going to be healthy.
May I Have Your Attention Please?
Low Carb Food To Avoid On The Keto Diet
I am not going to take you through a long and exhausting alphabetical list of low-carb items that you should avoid. I have put my time in getting all the items into categories so that you save time while going through them. Let us get right at it.
The following list has a categorical division of low-carb foods that you should avoid.
- Seed oils and vegetable oils (processed)
- Soy products
- Dairy products
- Low-carb desserts
- Energy bars
- Any processed food
- Diet sodas
- Artificial sweeteners
Let us start their detailed breakdown for a better understanding.
The first thing on the list is the processed oils from seeds and vegetables.
Stop consuming anything that has been cooked in the following oils.
Eliminate anything cooked with the following oils if at all possible:
- Vegetable Oil
- Sunflower Oil
- Soybean Oil
- Cottonseed Oil
- Corn Oil
- Safflower Oil
- Canola Oil
Now that we know which oils to avoid, let us see why they should be avoided.
They Have Unstable Fats Which Go Bad Easily
Here is a fact about these oils. They go bad very quickly and they have rancid fats with a very short shelf life. Amazingly, these oils spend years on the shelves. When you cook food in them, the heat further oxidizes them and that is not good news for your body because the common rebuttal here is inflammation and toxicity spike in cells.
Excessive Omega-6 Intake
Humans have been increasingly consuming omega-6 as compared to omega-3 in our daily food. We should know that there is a huge amount of omega-6 in seeds and vegetable oils which is not properly balanced with omega-3 and that is pretty dangerous for our health.
If the intake is continued, bad outcomes are sure to be observed which include obesity, cardiovascular diseases, risk of cancer, DNA damage, and metabolic diseases among others.
in order to deal with this dilemma, you have some pretty tasty alternative oils like avocado oil, olive oil, ghee, or coconut oil. You can also consider bacon grease, duck fat, and lard as well.
You should keep this fact in mind.
“Artificial sweeteners are nothing by carbs.”
There is a large range of artificial sweeteners that you see out there in the market. So you need to make sure that you know which are healthy and which are not.
Here is the bad list.
- Saccharin (Sweet ‘N Low)
- Acesulfame (ACE K)
- Sucralose (Splenda)
- Aspartame (Equal, NutraSweet)
These sweeteners are mostly used in gum, sugar-free candy and diet drinks.
Stevia is a white powder sometimes mixed with some liquids. It is extracted from a plant and is totally harmless for the human body. It even helps in controlling lower blood pressure.
Sugar alcohols are considered to be better than artificial sweeteners because of them being natural. However, their low absorption by the large intestine makes them a problem for the digestive system.
The main sugar alcohols that you can avoid are:
Another alternative here is erythritol which causes no digestive disruption. It has low calories and works well in baked goods.
With about 40 grams of carbohydrates in a single can, regular sodas are completely poisonous for ketosis. But you can confidently enjoy a diet soda or a diet coke because they have zero carbs.
Now you might question if they have no carbs, then why am I forbidding to use them?
well, they are full of artificial sweeteners. So there’s that.
or if you want to get some fizz, sparkling water can help
Processed Foods (Energy Bars And Low-Carb Desserts)
Most of the bagged or boxed food has been found to be not good for keto. Be it ice-cream, brad, or anything with a claim to be healthy.
Many energy bars have different additives, artificial sweeteners, and vegetable oils which are not keto-friendly. They also have an addiction problem so you might overeat them. Plus their effect on ketone levels is also unknown.
Test your ketone levels using these ketone urine strips.
Desserts with low-carb ingredients are fine to be used but only occasionally. The problem with them is that they can get you easily addicted and exceed your limits.
Although dairy products have been found to be not a threat to keto diets, yet they have 2 main characteristics that make them land in the grey area.
First is that you can overeat them. Their nature and smoothness can be overwhelming and you might end up destroying your long struggle of ketosis.
Second is that they contain lactose and casein. These two are sometimes quite troublesome and can cause joint issues, acne, inflammation, and many more. You can use dairy products for healthy food, but I would recommend you skip them in ketosis.
Here are some awesome replacements.
Cashew cheese for regular cheese
Almond milk or coconut milk for regular milk
Coconut oil for butter
Soy products may seem like a good low carb alternative, but there are 3 problems with soy:
Although soy products are low-carb, the following 3 reasons cut them out of the flow.
- High estrogens – they have a huge amount of phytoestrogen that is responsible for disturbing your hormones.
- Highly processed – they have a lot of phytates which will deprive you of nutrients and bombard you with estrogens
- High phytates – they slow down the absorption process in your body
Here is the bad list for soy products
- Soy-based meat substitutes
- Soy-based dairy
- Soy milk
However, tamari sauce (fermented soy) is not bad to consume because the fermentation degrades phytic acid.
Get Dedicated For A Healthy Ketosis Diet
It is a common belief that only eating low-carb food is ketosis. Additional to this fact, having a healthy diet is equally important with long-lasting benefits in terms of weight loss.
Let us try to define a diet that is both keto and healthy
- Natural foods with high nutrients
- Stop using artificial sweeteners
- Stop using processed foods
- Stop using gluten
- Eat whole food more
Now that you have been educated on what not eat in ketosis, let us talk about some things that will prove to be helpful to eat without restrictions of any kind.
Here is the good list
- Eat organ meats
- Enjoy fish
- Have fun with meats
- Devour low-carb fresh vegetables
- Low-Carb Vegetables
- Keto Supplements (totally optional)
- Low-carb vegetables
- Meat cuts with fats
- Bone broth
These items will supply minerals and essential vitamins to your body along with continuous ketosis.
Now The Good List
Let us talk about some of these items to help you understand better.
Consuming leafy greens like zucchini and arugula and other vegetables, you can get a substantial part of the energy for your day. This will allow you to keep your macros in check as well.
You can achieve your macros level easily with such meat. You can consider tongue, liver, kidney, and heart for this meat. This meat is declining in popularity in America, yet their keto-friendliness cannot be ignored at all.
This is a detoxifying food and can help in keto flu as well. It can also help you get your equilibrium back during the electrolyte imbalance. With amino acids and minerals, it can also act as a healing superfood.
Meat Cuts With Fat
You have a huge variety to choose from when it comes to meat cuts with fat. Plus you can easily achieve your macros level with them and also enjoy some delicious flavours on your taste buds.
Seafood And Fish
Although Americans are reluctant to include fish and seafood in their meals, the importance of seafood in terms of nutrition is pretty high. With a lot of omega-3 and proteins, you can have some pretty decent meals with fish. You can always check these awesome keto fish recipes if you understand their worth.
Here are some tested and affirmed keto supplements that you might be interested in.
Green powder is quite a miraculous supplement when it comes to keto. They do not have any soy, whey, fillers, dairy, and gluten. They are high on minerals and vitamins with almost no carbs.
Prebiotic Fiber Supplement
Since grains, vegetables, and carb-rich fruits are not allowed sometimes in ketosis, this supplement can fill that gap and allow you to have a fully functioning digestive health so that your macros remain faithful to you.
Not sure what to eat on the keto diet? Take a look at this amazing cookbooks bundle
On A Concluding Note
A healthy keto diet has its rewards
Now that you know all the bad low-carb foods, you can eliminate them from your diet and be confident that your keto diet is going on the right track. You can take some inspiration from all the replacing foods provided today and enjoy health benefits from them all while feasting on some delicious foods.
You need to understand that ketosis is a process that is made of unique items for every person. You have to go through the experimenting phase in order to find the perfect balance of things for your diet. Yes, it will take time, but here I have helped you what every person should not consume. If you think there is something missing in this list and needs to be added, please feel free to mention it in the comment section below.