This thorough keto diet food list will make eating keto a lot easier for you, and you'll also learn if it's a suitable diet for you.
The ketogenic diet is a low-carbohydrate, high-fat, moderate-protein diet. Carbs are the body's primary source of energy, but on a strict ketogenic diet, carbohydrates account for less than 5% of total energy intake (read more in our ketogenic diet beginner's guide). The body enters a metabolic state known as ketosis when carbohydrates are reduced. In the absence of circulating blood sugar from food, the body begins to break down stored fat into molecules called ketone bodies for energy. Most cells will use ketone bodies to generate energy once the body reaches ketosis, which will last until you ingest carbohydrates again.
Traditionally, the ketogenic diet was only utilised in clinical settings to treat epilepsy in children. "Now there is a lot of interest in how the diet might help with different neurological illnesses, cancer, diabetes, PCOS [polycystic ovary syndrome], obesity, high cholesterol, and cardiovascular disease," explains Emily Stone, M.S., R.D. Keto is also used by people who want to lose weight.
Even if you know you need to consume a low-carb, high-fat, moderate-protein diet, deciding which things to eat can be difficult. When following a ketogenic diet, here's a list of foods you can eat, foods you should avoid, and foods you can occasionally consume.
A Simple Way For Beginners To Start The Keto Diet
Foods You Can Eat on the Ketogenic Diet
Here's a list of all the low-carb, keto-friendly foods you can eat when you're on the keto diet.
- Fish and seafood
- Low-carb veggies
- Cheese
- Avocados
- poultry
- Eggs
- Nuts, seeds and healthful oils
- Plain Greek yogurt and cottage cheese
- Berries
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Fish and Seafood
B vitamins, potassium, and selenium are abundant in fish, which is also protein-rich and carb-free. Omega-3 fats contained in salmon, sardines, mackerel, albacore tuna, and other fatty fish have been shown to reduce blood sugar levels and boost insulin sensitivity. Fish consumption has been linked to a lower risk of chronic disease and improved mental health. At least two 3-ounce portions of fatty fish should be consumed weekly.
Low-Carb Veggies
Nonstarchy veggies are low in calories and carbohydrates but high in a variety of nutrients, including vitamin C and a variety of minerals. They also include antioxidants, which help protect cells from free radical damage. Nonstarchy vegetables with less than 8 g of net carbohydrates per cup are a good choice. Total carbs minus fibre equals net carbs. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are all excellent choices.
Cheese
Cheese is a wonderful fit for the ketogenic diet because it has no carbs and is high in fat. It's also high in calcium and protein. However, a 1-ounce slice of cheese has roughly 30% of the recommended intake for saturated fat, so watch your quantities if you're concerned about heart disease.
Plain Greek Yogurt and Cottage Cheese
Cottage cheese and yoghurt are abundant in protein and calcium. Plain Greek yoghurt has only 5 grammes of carbs and 12 grammes of protein per five ounces. Cottage cheese provides 5 grammes of carbs and 18 grammes of protein in the same amount. Calcium and protein have been found in studies to lower hunger and enhance fullness. Full-fat yoghurts and cottage cheese help you stay fuller for longer, and full-fat foods are allowed on the ketogenic diet.
Avocados
Avocados, which are strong in monounsaturated fat and potassium, a mineral that many Americans lack, are a good choice for heart-healthy fats. A half-medium avocado has 9 grammes of total carbs, with 7 grammes of fibre. Animal fats can be replaced with plant fats like avocados to help lower cholesterol and triglyceride levels.
Meat and Poultry
Meat is a good source of lean protein and is a must-have on the keto diet. Fresh meat and poultry are carbohydrate-free and high in B vitamins and minerals including potassium, selenium, and zinc. While processed meats like bacon and sausage are permitted on the keto diet, they aren't good for your heart and may increase your risk of certain cancers if consumed in excess. Limit processed meats and eat more poultry, fish, and beef.
Eggs
Protein, B vitamins, minerals, and antioxidants are all abundant in eggs. Two eggs have no carbs and 12 grammes of protein in them. Eggs contain antioxidants such as lutein and zeaxanthin, which help protect eye health and trigger hormones that improve feelings of fullness and keep blood sugar levels constant.
Nuts, Seeds and Healthy Oils
Nuts and seeds are high in fibre, protein, and healthful polyunsaturated and monounsaturated fats. They're also quite low in net carbohydrates. The keto diet recommends olive oil and coconut oil as the two oils to use. Olive oil has a lot of oleic acid, which is linked to a lower risk of heart disease. Coconut oil is high in saturated fat, but it also has medium-chain triglycerides (MCTs), which can help you produce more ketones. MCTs may help you lose weight and abdominal fat by increasing your metabolic rate. When ingesting any form of healthy fat, keep portion amounts in mind.
Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):
- Almonds: 3 g net carbs (6 g total carbs)
- Brazil nuts: 1 g net carbs (3 g total carbs)
- Cashews: 8 g net carbs (9 g total carbs)
- Macadamia nuts: 2 g net carbs (4 g total carbs)
- Pecans: 1 g net carbs (4 g total carbs)
- Pistachios: 5 g net carbs (8 g total carbs)
- Walnuts: 2 g net carbs (4 g total carbs)
- Chia seeds: 2 g net carbs (12 g total carbs)
- Flaxseeds: 0 g net carbs (8 g total carbs)
- Pumpkin seeds: 2 g net carbs (4 g total carbs)
- Sesame seeds: 4 g net carbs (7 g total carbs)
Berries
Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber.
Carb counts for 1/2 cup of some berries:
- Blackberries: 3 g net carbs (7 g total carbs)
- Blueberries: 9 g net carbs (11 g total carbs)
- Raspberries: 3 g net carbs (7 g total carbs)
- Strawberries: 3 g net carbs (6 g total carbs)
Unsweetened Coffee and Tea
Because plain coffee and tea have no carbs, fat, or protein, they are allowed on the keto diet. Coffee has been shown in studies to reduce the risk of cardiovascular disease and type 2 diabetes. Tea contains more antioxidants than coffee and contains less caffeine; drinking tea may lower your risk of heart attack and stroke, aid weight loss, and enhance your immune system.
Dark Chocolate and Cocoa Powder
The number of carbs in these varies depending on the type and how much you ingest. Dark chocolate includes flavanols, which may lessen the risk of heart disease by decreasing blood pressure and keeping arteries healthy. Cocoa has been dubbed a "superfruit" because of its high antioxidant content.
List of Foods You Cannot Eat on the Keto Diet:
- Grains
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Juices
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don't get too down on yourself. No items are truly off-limits on the keto diet, according to dietitians Stone and Laura Dority, M.S., R.D., L.D., of Keto Knowledge LLC. It all comes down to total carbohydrate consumption and how you choose to "spend" your carbs. In general, you should limit your daily carbohydrate intake to 20-40 grammes. "However, the exact amount required to achieve ketosis varies by person, with carb prescriptions ranging from 10 to 60 grammes per day. This is the sum for net carbs (total carbs minus fibre) "Stone agrees.
"Individuals who are really active can eat more carbs (perhaps more at the 40-gram level) than someone who is sedentary," Dority continues.
Foods High in Carbs That Most Keto Dieters Avoid
Grains
Carbohydrate-rich foods include cereal, crackers, rice, pasta, bread, and beer. Carbohydrates are abundant in whole-wheat pasta and the new bean-based pastas. Consider healthier low-carb alternatives such as spiralized vegetables or shirataki noodles. Carbohydrates are high in both sugary morning cereals and nutritious whole-grain cereals, thus they should be avoided or limited. "On average, a piece of bread has 11 grammes of carbs, so you could have one slice a day," Dority explains. "However, that's spending all of your carbs on very poor nutrition, so I wouldn't advocate it when for the same carbs you could have A LOT of vegetables."
Starchy vegetables and high-sugar fruits
On the ketogenic diet, starchy vegetables should be limited because they contain more digestible carbohydrates than fibre. Corn, potatoes, sweet potatoes, and beets are among them. High-sugar fruits, which increase your blood sugar faster than berries and contain more carbohydrates, should also be avoided.
Carb counts for high-sugar fruits:
- Banana (1 medium): 24 g net carbs (27 g total carbs)
- Raisins (1 oz. / 28 g): 21 g net carbs, 22 g total carbs)
- Dates (2 large): 32 g net carbs (36 g total carbs)
- Mango (1 cup, sliced): 22 g net carbs (25 g total carbs)
- Pear (1 medium): 21 g net carbs (27 g total carbs)
Carb counts for starchy vegetables:
- Corn (1 cup): 32 g net carbs (36 g total carbs)
- Potato (1 medium): 33 g net carbs (37 g total carbs)
- Sweet potato (1 medium): 20 g net carbs (24 g total carbs)
- Beets (1 cup, cooked): 14 g net carbs (17 g total carbs)
Sweetened yogurts
To keep added sugars to a minimum, stick to plain yoghurt (aka carbohydrates). Greek yoghurt contains more protein and less carbs than ordinary yoghurt.
Juices
Fruit juice, whether natural or not, is high in fast-digesting carbohydrates that cause blood sugar to spike. Stick to water.
Honey, syrup and sugar in any form
Sugar, honey, maple syrup, and other sugars are heavy in carbs and poor in nutrients, therefore avoid them.
Chips and crackers
Avoid high-carbohydrate, low-fiber snack meals like chips, crackers, and other processed grain-based snacks.
Gluten-free baked goods
Gluten-free does not imply that you are carb-free. In fact, many gluten-free breads and muffins have the same amount of carbs as regular baked items. They are generally deficient in fibre as well.
Foods and Drinks You Can Sometimes Have on the Keto Diet
On the keto diet, you can eat any meal that fits within your daily carbohydrate goal, however these foods are in the middle of the high-carb and low-carb spectrum.
Milk
Milk is high in calcium, potassium, and a number of B vitamins. However, 1 cup contains 12 grammes of sugar (lactose). Instead, use almond, coconut, or similar low-carb milk.
Beans and Legumes
Beans and legumes are high in fibre and protein, making them a heart-healthy food, but they are also high in carbs. On a ketogenic diet, they can be consumed in small doses. However, it's common advice to stay away from them entirely.
Pros of the Keto Diet
"There is strong evidence to support the use of the ketogenic diet in those with epilepsy who have drug-resistant seizures," Dority says. People who stick to the regimen lose weight in the near term. "There is certainly some good recent research showing promise in disorders like autism, traumatic brain injury, brain tumours, migraines, and Alzheimer's (to name a few but the list could go on), as well as some great research on ketogenic diets and type 2 diabetes reversal, including dramatically reducing insulin needs, fasting blood sugar levels, lowering A1C, and achieving significant weight loss," Dority says.
Cons of the Keto Diet
"It's tough to meet nutritional demands while practising keto, as it is with other severely restrictive diets," Stone explains. "It's often associated with unpleasant side effects like constipation and the 'keto flu,' and the long-term health implications are unknown."
The Bottom Line
It's not a one-size-fits-all solution, so see a dietitian to make sure you're getting all of the nutrients you need while staying in ketosis. Although there is promising data on the benefits of the ketogenic diet for a variety of diseases, some people are unable to stick to it for the long term, and the long-term ramifications remain unknown. Work with a dietician to develop a strategy if you decide to go keto.
