What not to eat in Keto?

The goal of a Ketogenic diet is to lower glucose and insulin level.   I made a list below for you to see what are the foods that could ruin your Ketogenic journey.  Here are foods that you do not want to eat on a Ketogenic diet.

“A sugar in any other name is still a sugar”

Here are the other names of sugar that are been hiding in plain sight. Make sure you look the nutrition label and ingredients of the food you buy, 80% or more of the grocery items will be loaded with these ingredients.

Avoid anything that contains

Agave nectar Glucose
Barley malt Glucose solids
Beet sugar Golden sugar
Blackstrap molasses Golden syrup
Brown rice syrup Grape sugar
Brown sugar High-Fructose Corn Syrup
Buttered syrup Honey
Cane juice crystals Icing sugar
Cane sugar Invert sugar
Caramel Lactose
Carob syrup Malt syrup
Castor sugar Maltodextrin
Coconut sugar Maltose
Confectioner’s sugar Maple syrup
Corn syrup Molasses
Corn syrup solids Muscovado sugar
Crystalline fructose Panela sugar
Date sugar Raw sugar
Demerara sugar Refiner’s syrup
Dextrin Rice syrup
Dextrose Sorghum syrup
Diastatic malt Sucanat
Ethyl maltol Sugar/Table Sugar
Evaporated cane juice Treacle sugar
Florida crystals Turbinado sugar
Fructose Yellow sugar
Fruit juice
Fruit juice concentrate

Alternative Sweeteners

Avoid these alternative sweeteners

  • Equal
  • Splenda
  • Nutra-sweet
  • Sorbitol
  • Maltitol

Refined & Complex Carbohydrates

Avoid anything that contains

  • Wheat
  • Oats
  • Cornmeal
  • Cereal grain
  • Rice
  • Quinoa
  • Cereals
  • Flour
  • Corn
  • Banana
  • Cornstarch
  • Pastas
  • Crackers
  • Beans and legumes
    • Monggo
    • Pinto
    • Lima
    • Black beans
    • White beans
    • Peas
  • Tubers
    • Patatas – Potato
    • Toge – Taro
    • Kamote – Sweet potato
    • Kamoteng Kahoy – Cassava

Oils & Unhealthy Fats

Yup, not oils and fats are created equal, most of them are marketed as heart-healthy.

Avoid anything that contains

  • Trans Fat
  • Margarine
  • Hydrogenated & Partially Hydrogenated Vegetable oils
    • Canola oil
    •  Cottonseed oil
    • Sunflower oil
    • Safflower oil
    • Soybean oil

October 18, 2017 at 10:22 pm by PinoyKetoAdvocate