The keto diet is a very low carb, high fat diet.

The objective is to induce a metabolic condition known as ketosis, in which your body predominantly burns fat for energy rather than carbohydrates (1, 2, 3, 4).

While the keto diet is controversial and not for everyone, it has been linked to weight loss and possibly short-term health advantages such as reduced blood pressure (5).

If you want to go into or stay in ketosis, you should avoid certain meals, particularly those heavy in carbs.

Carbohydrate molecules have a basic structure, making them easy for your body to break down. As a result, they are efficient generators of energy. If you give your body a lot of carbohydrates, especially all at once, it will do the most efficiently: utilize carbs instead of fat for energy (1, 2, 3, 4).

Carbs are often limited to 20-50 grams daily on the keto diet. This number usually does not include the fraction of carbohydrates made up of dietary fiber, as they are not digested by your body (5).

A keto diet generally consists of 55-60% fat, 30-35% protein, and 5-10% carbohydrates on a 2,000-calorie diet (2).

Here are 16 things to avoid or restrict on the keto diet, some of which might surprise you.

1. Bread, pasta, rice, and other refined carbs

Consuming refined high carb meals such as white bread, pasta, rice, and pastries may prevent you from entering a ketogenic state if you exceed your daily carb intake.

The following are the results of the investigation (6, 7, 8, 9):

While they are safe to consume in moderation, if you’re not pursuing a low carb diet, individuals trying to achieve or maintain ketosis will need to restrict them.

Alternatively, try mashed or riced cauliflower or experiment with low carb bread made from eggs, nuts, and seeds.

2. Beer and mixed drinks

Beer, liqueurs, and mixed liquor-based beverages are heavy in carbs and low in nutrients, making them keto-friendly meals. Here are some common carbohydrate alternatives (10, 11, 12, 13):

Remember that most carbohydrates in mixed drinks like vodka tonics, rum, and coke come from sodas, juices, purees, and liqueurs (14, 15).

Instead, if you want to guzzle a drink, lower carb beverages — such as dry red or white wine or hard liquor — will be your best choice since they contain roughly 5 grams of carbohydrates or fewer per standard serving (14, 15).

It’s worth mentioning, however, that most alcoholic beverages are low in micronutrients like vitamins and minerals. In general, it’s better to reserve your limited daily carbohydrate intake for nutrient-dense fruits, vegetables, legumes, and grains (10).

If you’re limiting carbohydrates, the carbs you do eat should be nutritious. This can assist in reducing the risk of nutritional deficits linked with keto diets over time (16, 17).

It’s also worth mentioning that little study has been conducted on the effects of alcohol on the liver when on a ketogenic diet.

3. Honey and syrups

The following are the details of the upcoming events. They contain nothing else and can quickly raise your daily carb count while delivering little nutrients.

For example, honey has 17 grams of carbohydrates per tablespoon (21 grams), but maple syrup has 13 grams per tablespoon (20 grams) (18, 19).

While they include antioxidants and other minerals, they have the potential to trigger blood sugar surges and knock you out of ketosis (2, 17, 20, 21).

4. Juice

Although juice has more vitamins and minerals than honey and syrups, it also contains a lot of sugar. It is also deficient in dietary fiber.

This is important since fiber is required for optimal digestion and might be challenging to obtain on the keto diet (22, 23).

Fiber is crucial because it reduces the transit time of food through your digestive tract, which helps with blood sugar regulation (22).

If you want to stay in ketosis, avoid high carbohydrate, low fiber items like juice, and the related blood sugar rises (1, 2).

5. Sugary sodas

Sodas are just fizzy sugar water with little nourishment and high carb content.

For example, one 12-ounce (372-mL) can of Coca-Cola has 39 grams of carbohydrates (24).

Depending on your regular carbohydrate intake, one drink might quickly push you over the limit (5).

If water cuts it, a sugar-free drink will only knock you out of keto. While the long-term health implications of these beverages are debatable, an occasional one likely isn’t hazardous (25, 26, 27).

Try sparkling or still water with mint, lemon, or cucumber infusions.

6. Ketchup, barbecue sauce, and other condiments

Ketchup, barbecue sauce, and sweet chili sauce are just a few examples of sugary condiments that don’t offer much nutrients or fiber (28, 29, 30).

For every 9-gram package of these condiments, ketchup has roughly 3 grams of carbohydrates, and barbecue sauce has about 4 grams of carbs. Each 35-gram dish of sweet chili sauce has 15 grams of carbohydrates (28, 29, 30).

While some of these aren’t as heavy in carbohydrates as others on our list, they’re simple to consume in large quantities. Eating more than tiny portion sizes may soon turn them non-keto.

Alternatively, if you want to add flavor to your dish without increasing your daily carb count, use strong vinegar-based sauces like Tabasco or the spice jar.

Mayonnaise with added fat or whole grain mustard is another excellent alternative. Just keep an eye out for the carb content on the label.

7. Glazed or honey-baked ham

Honey-baked ham is a bone-in ham cooked with a honey-butter mixture smeared on top and between slices. Following cooking, a dry spiced sugar mixture is spread outside the ham and broiled until a crackling coating forms (31).

Glazed ham is similar, but it is baked with a thick sauce comprising a sweet and sour ingredients, such as maple syrup, mustard, fruit jam, and vinegar.

While these sweetened hams are tasty, the sugar baked onto or infused into them might prevent you from attaining or sustaining ketosis.

Instead, choose classic deli ham, which has less than 1 gram of carbohydrates per slice (13.5 grams) (32).

8. Light or low fat margarine

Several weight loss programs use light or low fat margarine as a mainstay. While low carb, it is common in fat, your primary fuel source on the keto diet.

Because you require more fat to achieve and sustain a ketogenic state, use unsalted butter or modest amounts of conventional margarine instead.

The following table compares light margarine to conventional margarine and unsalted butter (33, 34, 35):

While margarine contains more heart-healthy polyunsaturated fat than butter, certain varieties also include more trans fat, which has been linked to negative cardiac consequences (36).

To reduce trans fats, avoid margarine containing the word “hydrogenated” anywhere on the ingredient list (36).

9. Dried fruit or trail mix

As fruit is dried, its sugar concentration increases, reducing serving sizes.

A single pitted Medjool date (24 g) has 18 g of carbohydrates, 2 of which are dietary fiber (37).

While dates are nutritious powerhouses, they contain too much sugar to include on a keto diet.

Similarly, 1/4 cup (40 grams) of mixed dried fruit has 31 grams of carbohydrates, which can readily terminate ketosis (38).

They are frequently combined with chocolate chips, candies, or sugar-coated nuts in trail mix. This is another meal to avoid since it can quickly push you over your daily carb limit.

To satiate your sweet taste, go for fresh berries. They are relatively low in carbohydrates, with less than 4 grams every 1/4 cup (38 grams) (39).

10. Low fat diet foods

To compensate for the absence of fat, foods promoted as reduced fat tend to be higher in sugar (40).

As a result, it’s a good idea to keep an eye out for these things. Check the nutrition label attentively so that carbohydrates are included in your daily totals.

Popular low fat meals rich in added sugars include (41, 42, 43, 44):

• low fat or fat-free yogurt
• low fat or fat-free mayonnaise
• low fat salad dressings
• reduced-fat peanut butter
• reduced-fat or skim milk

However, remember that the keto diet tries to be heavy in fat to supply energy to your body. As a result, vast fat choices are preferable.

11. Potatoes and other starchy vegetables

While white and sweet potatoes are rich sources of vitamin C, potassium, and dietary fiber, they should be avoided on the keto diet due to their high carb content (45, 46).

Peas and maize are more healthful but high carb veggies to avoid (47, 48).

Beets and carrots are starchy veggies with somewhat fewer carbohydrates per serving. You may be allowed to include small amounts if they fit within your daily carbohydrate intake (49, 50).

If you want starchy veggies, consider grating them over a salad or bowl instead of making them the primary attraction.

You may also substitute modest to moderate amounts of jicama, which is naturally lower in carbs, with less than 3 grams per 1/4 cup (33 grams) (51).

Mashed or riced cauliflower can also be used instead of starchy potato-based dishes.

Generally, spinach, mushrooms, tomatoes, cucumber, and celery are more suited to your keto diet.

12. Sweetened yogurt or dairy

The carbohydrate content of natural yogurt and dairy products might vary.

When including dairy in your diet, avoid flavored or sweetened kinds, which will increase your carb count. This is particularly prevalent in spiced yogurt and cottage cheese.

Per cup of whole milk, there are 11 grams of carbohydrates (244 mL). While you may enjoy it occasionally, remember that unsweetened almond milk has just 3 grams of carbohydrates in the same serving size, making it a better keto option (52, 53).

Use full-fat plain yogurt or cottage cheese. Strained yogurts like Greek yogurt or Icelandic skyr are ideal. For example, one tub (156 grams) of Greek yogurt has around 6 grams of carbohydrates and 16 grams of protein (54).

Unsweetened coconut milk-based yogurts are another alternative. Because they’re prepared from coconut milk, they tend to be higher in fat and lower in carbohydrates, with around 16.5 grams of fat and 7.5 grams of carbs per 3-ounce (85-gram) portion (55).

Take care with what you combine with these dishes. Nuts, MCT, coconut oil, or unsweetened peanut butter may make this a hearty keto snack, while cereal or fruits can increase the carb count.

13. Certain fresh fruits

Mangoes, bananas, and grapes are naturally rich in carbohydrates. Although tasty and nutrient-dense, they may prevent you from entering or staying in ketosis.

Although they cannot be keto diet mainstays due to their high carb content, they provide a variety of minerals and dietary fiber, which is beneficial to digestion and heart health (22).

As a result, you may sprinkle them on top of Greek yogurt or a salad on occasion and sparingly. Keep your portion amounts and daily macronutrient objectives in mind.

Here’s a breakdown of the carb count for each fruit (56, 57, 58):

If you still want to eat more fruit, try raspberries, strawberries, starfruit, unsweetened açaí puree, or coconut, which are lower in carbohydrates (39, 59, 60, 61).

14. Beans and other legumes

Beans, lentils, and chickpeas may be challenging to integrate into your keto diet (62, 63, 64).

However, they are high in dietary fiber, protein, calcium, and other micronutrients. As a result, fitting in tiny amounts may be worthwhile.

Green beans and black soybeans have the lowest carbohydrate content. Pan-fry them as crunchy toppings on keto-friendly salads or bowls (65, 66).

For reference, below is the carb content of common legumes (65, 66):

Processed legumes also fit into your keto diet in small amounts. For example, hummus is produced from chickpeas and tahini, a sesame butter. Non-bean dips like baba ganoush and guacamole are other options.

15. Quinoa and other grains

Although abundant in minerals, grains like quinoa and millet are too high in carbs to be a keto diet staple.

For example, 1/2 cup (93 grams) of cooked quinoa carries 20 grams of carbohydrates, just 2 of which are nutritional fiber (67).

If you must include quinoa in your keto diet, consider it a garnish rather than a main course.

16. Chocolate

Dark chocolate with at least 70% cacao content can be included in small amounts in your keto diet (68).

Nevertheless, due to their increased sugar level, milk and white chocolates are not keto-friendly (68, 69, 70):

Seek chocolate with at least 70% cacao and no additional sugar. Instead, use dark chocolate created specifically for keto diets.

The bottom line

The keto diet is rich in fat, low in carbs, and moderate in protein. Its goal is to convert your body into a ketogenic state, where fat is used as fuel instead of carbohydrates.

Its long-term health implications are unknown and may put you at risk for nutritional deficiencies in the short term.

Avoid high carb foods such as dried fruits, refined carbohydrates, sweet sauces, and low fat diet meals when following the plan. They can supply too many carbohydrates or not enough fat, inhibiting ketosis.

Limit your intake of healthful, higher carbohydrate fruits, veggies, and grains. While they can be appropriate occasionally, you still need to check your serving size and overall carb consumption for the day to stay within your keto macro objectives.

While you are the authority on how your mind and body feel, remember that long-term research on keto diets’ health implications has yet to be conducted.

The diet can prohibit you from replenishing your body with nutritious legumes, fruits, veggies, and whole grains, avoiding the known long-term health advantages they provide. Limiting these might result in digestive difficulties and nutritional shortages (2, 3, 71, 72).

As a result, following a keto diet is not advised at this time.

Instead, strive for incremental, meaningful adjustments to lead to long-term success and wellness.

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