What food groups to avoid when following a keto diet? It’s more about what you can eat, (see our list) rather than what you can’t. Having said that, it’s important to refrain from eating foods that are high in carbs, as that will cause you to drop out of ketosis. This is certainly not a complete list, but here are some general groups to avoid.
- Dairy products
Dairy products are high in saturated fat and cholesterol, and they may not be suitable for people who follow a low-carbohydrate diet. These fats increase the amount of LDL (bad) cholesterol in your bloodstream. High levels of LDL cholesterol have been linked to heart disease and stroke. If you have diabetes, heart disease, or any other medical condition, you should talk to your doctor before starting a ketogenic diet.
Bread is often a staple food in many diets, but bread contains lots of carbs. When you take in excess carbs, it spikes your blood sugar level. Eating bread can also trigger cravings for sweets. You need to cut down on carbs if you want to lose weight, so bread is certainly not something you should eat on a keto diet.
Nuts are high in fat and calories, so they’re best eaten in moderation. Almonds, pecans, macadamia nuts, and walnuts are all lower in carbs than cashews and other nuts. As such, they may be a better fit for the keto diet.
Beans are packed with protein, fiber, and iron, but they also contain a lot of carbs. Eating beans could lead to weight gain if you consume them frequently. Of all the different beans, green beans and black soybeans contain the lowest carbs.
Grains are a good source of fiber, vitamins, and minerals, but they’re also high in carbs. Grains are important sources of many nutrients, including complex carbohydrates, dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). But because of the high carb content, if you eat grains frequently, you may end up gaining weight.
Ketchup, barbecue sauce, and sweet chili sauce are a few examples of sugar-packed condiments that don’t provide much in terms of nutrients or fiber
- Sweets and sugar
Sugar is not only bad for your body, but it’s also bad for your hair and may trigger hair loss as talked about here. Sugars are the primary cause of breakage and split ends in hair. When you eat sugar, your body converts it into glucose, which then gets stored in the liver. Your liver then produces insulin to get rid of the excess blood sugar. Insulin causes water retention in the body, which makes your skin look bloated and greasy. If you’re trying to lose weight, eating sugar will make you gain weight instead of losing it. And sweats make you feel sluggish after eating them. Instead, opt for healthier snacks like nuts, fruit, and vegetables.
- Processed meats
Processed meats are full of sodium nitrate, which increases your risk of cancer. They also contain carcinogens called heterocyclic amines, which may increase your risk of certain types of cancer.
- Refined oils
Refined oils are highly processed and stripped of their nutritional value. They contain unhealthy trans-fats, which raise your bad cholesterol and lower your good cholesterol.