Dried fruit and fruit juice are also way too high in sugary carbs. Apples, bananas, mangoes, watermelon, pears, oranges, and other fruits are off-limits. You should avoid most fruit on keto, simply due to the high sugar and high carb content. Like vegetables, frozen berries can be purchased to prolong the shelf life of your groceries. Avocado is a high-fat, low-carb fruit that you can enjoy regularly. Enjoy one handful of berries per day as a treat, and try to purchase organic whenever possible. Fruitsįruit should be consumed in moderation on the keto diet. Even some forms of squash, like summer squash, are too high in carbohydrates. Exclude starchy vegetables like white potatoes, sweet potatoes, parsnips, carrots, and corn. If you live far away from a grocery store, stock up on frozen vegetables - which are just as nutrient-dense as fresh.Ĭertain vegetables, while packed with micronutrients, simply contain too many carbohydrates to be included on the keto diet. To save on your budget and prevent food waste, try not to buy more fresh produce than you can eat in 5-7 days. Remember: Vegetables come with an expiration date. Fermented vegetables like kimchi and sauerkraut are also great items to include in your cart, as they contain healthy probiotics. Vegetables, particularly leafy greens, contain very few net carbs per serving and are packed with vitamins and minerals. Vegetables should fill a substantial portion of your shopping cart. Finally, avoid peanuts and nuts that are very high in carbohydrates. Avoid seed oils in general, such as grapeseed oil, corn oil, canola oil, peanut oil, and soybean oil. Hydrogenated and partially hydrogenated oils found in margarine or fast food should be avoided. ![]() While they’re high in many healthy fats, some of them also contain a lot of carbs.Įnjoy these healthy fats and oils on keto: Nuts and seeds make great snacks, or you can sprinkle them on salads and other veggie dishes. Oils like extra virgin oil are best reserved for unheated uses, like homemade salad dressings. Saturated fats like coconut oil and grass-fed butter are excellent options for cooking. But it’s the quality of your dietary fat that matters. Oils and Fatsįats are an important staple of any keto diet. These three products are usually higher in carbs or contain added sugar.įinally, avoid fermented products (like kefir and yogurt) with added fruit or sugar. DairyĪvoid all low-fat or reduced-fat products.Īvoid certain dairy products like milk (yes, even whole milk), evaporated or condensed milk, and half-and-half. Limit yourself to one or two items per shopping trip. Remember, dairy products shouldn’t make up the bulk of your calories. Select full-fat, organic, grass-fed products whenever possible. Like meat and seafood, always choose the highest quality dairy you can afford.
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