The keto or ketogenic diet is a dietary plan that is rich in protein and fat and low in carbohydrates. It pushes the body into a state of ketosis, wherein the system begins using body fats as its prime source of energy instead of glucose and carbohydrates. Initially, the diet was introduced as a treatment for diabetes. So, what are the foods to avoid on a keto diet? Read on to find out.
1. Food grains
On a ketogenic diet, you need to avoid grains such as oatmeal, whole wheat flour, and wheat flour. All of these have high carb content, which can hamper the process of ketosis. If you absolutely cannot avoid them, it is advisable to consume them in a small quantity. Know that it is not only these grains themselves, but also the products from them that should be avoided as they are all rich in carbohydrates. You need to find a substitute for wheat grains, whole-wheat flour, oatmeal, rye, corn, barley, quinoa, and rice.
Surprised to see fruits on our list of foods to avoid on a keto diet? Well, fruits have high carbohydrate and sugar content. If you love them and want to continue consuming fruits in some capacity, pick them wisely. You can have glycemic fruits such as raspberries, blackberries, strawberries, tomatoes, and blueberries. You can also include avocados and olives as they are healthy sources of fat. Some of the fruits that you need to avoid in a keto diet are oranges, tangerines, bananas, pineapples, apples, pears, grapes, fruit juices, mangoes, nectarines, peaches, dried fruits such as dates and raisins. You must also avoid all fruit smoothies. However, you can include lime and lemon juice in your diet. Furthermore, you need to avoid frozen fruits as well in a keto diet. It is because these are sweetened and have a high carb count.
3. Starchy vegetables
There are a bunch of diets that let you consume vegetables with low-starch content. Some options have excessive fiber content and can help you with controlling your blood sugar levels and promote weight loss. However, there are also some veggies with high starch content, consisting of more digestible carbs than fiber. These must be avoided when on keto. Thus, some vegetables you must exclude from your regular diet include potatoes, corn, beetroots, and sweet potatoes.
4. Sweetened yogurt
In a keto diet, you need to stick to plain yogurt instead of sweetened yogurt. This is because the latter has a high carbohydrate content. Compared to regular yogurt, Greek yogurt has a high protein and low carb content, making it another viable option for you.