Embarking on a ketogenic diet can feel like navigating a maze, especially when figuring out which foods fit the low-carb, high-fat requirements. This keto food list for beginners is designed to help you confidently traverse grocery aisles and farmers' markets, ensuring your bags are filled with the best keto-friendly options.
Understanding the Keto Diet
The ketogenic (keto) diet is a low-carb, high-fat diet gaining popularity for its potential benefits in weight loss, blood sugar management, and preventing certain conditions. The goal is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates. Many people following keto aim for 20 to 50 grams (g) of net carbohydrates per day. To calculate net carbs, subtract fiber and sugar alcohols from the total carbohydrates.
Keto-Friendly Foods to Embrace
Seafood
Seafood is a fantastic addition to any ketogenic food list. Both fish and shellfish are generally low in carbs, with many being carb-free.
Recommended Choices: Wild salmon, tuna, mussels, cod, squid, oysters, shrimp, crab, and sardines. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which may help manage blood sugar and lower insulin levels.
Recipe Inspiration: Consider Salmon with Avocado Salsa, a healthy and flavorful meal that can be grilled, baked, or pan-seared and topped with cilantro, lime, avocado, and tomato salsa.
Read also: Easy Low-Carb Cheese Crackers
Meat and Poultry
Meat and poultry are staples of the keto diet. Fresh, unprocessed meat and poultry contain no carbs and are packed with protein.
- Recommended Choices: Chicken, turkey, beef, pork, lamb, and other quality meats, preferably organic and grass-fed when possible. These provide high-quality protein, which may help preserve muscle mass during a very low-carb diet.
Eggs
Eggs are incredibly versatile for the keto lifestyle and can be enjoyed for any meal. They are low in carbs and filled with protein.
- Preparation Ideas: Scrambled, baked, or incorporated into keto-friendly breakfast sandwiches or frittatas. Whole eggs are preferable to egg whites due to the nutrient-rich yolks.
Cheese
Cheese is low in carbs, high in fat, and rich in protein and calcium, making it a perfect fit for the keto diet.
- Recommended Choices: Mozzarella, brie, goat, parmesan, Swiss, provolone, cheddar, chevre, Colby jack, cottage cheese, cream cheese, feta, goat cheese, halloumi, Havarti, Limburger, Manchego, mascarpone, Muenster, pepper jack, Romano, string cheese, and Swiss cheese. Cheese is high in saturated fat but hasn't been shown to increase the risk of heart disease.
Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on keto.
- Benefits: These foods can help decrease appetite and promote feelings of fullness.
- Serving Suggestions: Combine with chopped nuts, cinnamon, or spices for a quick keto treat.
Avocados
Avocados are high in vitamins and minerals, making them a nutritious and heart-healthy choice for keto snacks and meals.
Read also: Keto Calorie Counting: A Detailed Guide
- Serving Suggestions: Eaten on their own with a sprinkle of black pepper or incorporated into guacamole, dressings, and salads.
- Recipe Inspiration: Avocado Chicken Salad is an easy and delicious option.
Cream and Half-and-Half
Cream, derived from the fatty portion of fresh milk, and half-and-half, a mix of cream and whole milk, are low in carbs and high in fat, making them suitable for keto.
- Note: It’s best to enjoy them in moderation.
Plant-Based Milk
Unsweetened plant-based milk options like soy, almond, and coconut milk are keto-friendly alternatives to cow's milk, which is higher in carbs.
Vegetables
Focus on non-starchy vegetables, as they are low in carbs and packed with nutrients.
- Recommended Choices: Spinach, cauliflower, mushrooms, zucchini, broccoli, fennel, Brussels sprouts, kale, asparagus, cabbage, cucumbers, green beans, eggplant, tomatoes, radishes, celery, and okra. Low-carb veggies make great substitutes for high-carb foods, such as cauliflower rice or mashed cauliflower.
- Recipe Inspiration: Keto Cauliflower Bake.
Peppers
Peppers of various types can be incorporated into a keto diet.
- Versatility: Hot peppers, jalapeños, bell peppers, and poblanos can add flavor to various dishes.
Summer Squash
Summer squashes like yellow squash and zucchini are low in carbs and versatile.
Read also: Magnesium Supplements for Keto
- Popular Uses: Zucchini noodles (zoodles) and grated zucchini as a rice alternative.
High-Fat Fruits: Avocados and Olives
Avocados and olives are high in fat and contain fiber while being low in net carbs.
- Health Benefits: Olives contain oleuropein, an antioxidant with anti-inflammatory properties. Avocados may improve heart health.
Nuts and Seeds
Nuts and seeds are high in fat and low in carbs.
- Recommended Choices: Brazil nuts, almonds, walnuts, pecans, hazelnuts, macadamia nuts, chia seeds, flax seeds, hemp seeds, sesame seeds, and pumpkin seeds. Nuts and seeds are high in fiber, which can help you feel full.
- Snacking Tip: Add them to Greek yogurt and smoothies or make a homemade keto-friendly trail mix.
Berries
Berries are a keto-friendly fruit option, being low in carbs and high in fiber and antioxidants.
- Recommended Choices: Blackberries, blueberries, raspberries, and strawberries.
- Serving Suggestions: Enjoy on their own or in smoothies, yogurts, and salads.
Shirataki Noodles
Shirataki noodles are a fantastic addition to the keto diet, containing less than 1 g of net carbs and only 15 calories per serving.
- Benefits: They are mostly water and contain viscous fiber that slows down food's movement through your digestive tract, which can help decrease hunger and blood sugar spikes.
Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
- Recommendation: Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.
Oils
Oils are essential in the keto diet, providing a source of fat.
- Recommended Choices: Coconut oil (containing medium-chain triglycerides or MCTs) and extra virgin olive oil (high in antioxidants).
- Uses: Baking, cooking, and even adding coconut oil to coffee.
Butter and Ghee
Butter and ghee are carb-free fats that can be included in a keto diet.
- Note: Like other types of full fat dairy, butter doesn’t appear to be as harmful to health as previously thought.
Condiments
You can still enjoy condiments on the keto diet, but careful selection is essential.
- Recommended Choices: Olive oil mayonnaise, avocado oil mayonnaise, unsweetened ketchup, mustard, and oil-based salad dressings. Always read labels to check for hidden sugars.
- DIY Option: Keto Low-Carb Sugar-Free Ketchup and Easy Keto Low-Carb Homemade Ranch Salad Dressing.
Coffee and Tea
Coffee and tea are included in the keto food list, provided they are unsweetened.
- Beverage Ideas: Bulletproof coffee or tea.
Other Keto-Friendly Foods
- Seaweed Snacks: Seaweed is the best dietary source of iodine and contains fiber and other beneficial nutrients.
- Bone Broth: Bone broth is a great, low-calorie addition to any diet with essential minerals and amino acids.
Sweeteners
When choosing sweeteners, it is best to look at their carb content and health effects. Stevia, monk fruit extract, and erythritol are the best choices for no-carb healthy sweeteners.
Foods to Avoid on Keto
While many foods fit into a keto diet, some should be avoided due to their high carb content.
Starchy Vegetables
Avoid starchy vegetables like potatoes, beets, yams, and carrots. Carrots are too starchy for keto, while cauliflower is more acceptable because of its low net carb count.
High-Sugar Fruits
Most fruits are too high in carbs for keto, with berries being an exception in moderation. Bananas, in particular, are high in carbs.
Grains and Sugars
Avoid processed grains and sugar like pizza and muffins.
Legumes
Peas are a starchy vegetable with a higher amount of carbs than other green veggies.
Processed Foods
Low-calorie snacks like pretzels or 100-calorie packs of crackers are often high-carb. Be cautious of processed meats like honey-baked ham, which is glazed in sugar.
Beverages
Avoid sugary drinks like soda and piña coladas, which are sugar bombs. Beer is packed with carbs, though light beer in moderation may be okay. Cow's milk is a major source of carbs.
Other Foods to Limit or Avoid
- Croutons
- Margarine
- Trail mix with dried fruits and candies
- Butternut squash
Tips for Success on the Keto Diet
Read Labels Carefully: Always check the Nutrition Facts label for carb counts and hidden sugars.
Calculate Net Carbs: Subtract fiber and sugar alcohols from total carbohydrates to determine net carbs.
Prioritize Whole Foods: Get most of your calories from whole, minimally processed foods.
Stay Hydrated: Drink plenty of unsweetened beverages like water and sparkling water.
Monitor Your Intake: Keep track of your macros (fat, protein, and carbs) to ensure you stay within your target ranges.
Listen to Your Body: Pay attention to how different foods affect you and adjust your diet accordingly.
Using the Keto Food List
- Meal Planning and Grocery Shopping: Use the provided lists as a guide for planning your weekly keto meals and shopping trips.
- Simple Keto: Use the zero-carb and almost-zero-carb food lists to guide your food choices and naturally keep carbohydrate intake low without strict tracking.
- Snacking on the Go: Refer to the zero-carb snack list for convenient options.
- Satisfying Sweet Cravings: Use the zero-carb sweeteners list for healthy, no-carb sweeteners.
- Reaching Macro Targets: Utilize the lists to find foods that meet specific keto macro targets.