If you want to maintain ketosis, it’s important to avoid consuming high carb, low fiber foods like juice and associated blood sugar spikes
Sodas are essentially bubbly sugar water that provides zero nutrition and a high carb count.One 12-ounce (372-mL) can of Coca-Cola, for instance, packs a whopping 39 grams of carbs
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
When fruit is dried, its sugar is concentrated into smaller serving sizes.For example, a single pitted Medjool date (24 grams) has 18 grams of carbs, 2 of which are
dietary fiber While dates are nutritional powerhouses, they concentrate too much sugar to reasonably be part of a keto diet.
While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content
When adding dairy to your diet, steer clear of flavored or sweetened varieties, which will add to your carb count. This is especially common in flavored yogurt and cottage cheese.
Fruits like mangoes, bananas, and grapes are naturally higher in carbs. While delicious and nutrient-dense, they could keep you from reaching or maintaining ketosis.
Legumes like beans, lentils, and chickpeas may be challenging to incorporate into your keto diet.Still, they boast dietary fiber, protein, calcium, and other micronutrients.
While loaded in nutrients, grains like quinoa and millet are too high to become a staple in your keto diet.
Look for chocolate that has more than 70% cacao and is low in added sugar. Or opt for dark chocolate made especially for keto diets.