Foods to Avoid on a Keto or Low-Carb Diet for Best Results

The ketogenic diet is among the best diets for weight loss. Understanding the keto diet is essential to ensuring that you follow it correctly and obtain its full benefits

With only one meal, many of your favorite meals might go close to your daily carbohydrate limit, even healthier foods like fruits and vegetables contain sugar and carbohydrates. There are dozens of diet fads out there that people are excited to try, but the diets don’t work, and they give up quickly.

Here’s a more detailed breakdown of these keto-unfriendly foods, along with insight into why they’re best avoided on a keto or low-carb diet:

Baked Goods (Doughnuts, Rolls, Bread, Wafers, and Treats)

Bread, whether it’s white or whole wheat, is rich in carbohydrates, which can quickly push you over your daily carb limit. Baked goods like doughnuts and pastries are even more problematic, as they typically contain not only refined sugars but also unhealthy fats, contributing to a higher carb count. While whole wheat bread offers more nutritional benefits than white bread, it still contains enough carbohydrates to interfere with ketosis and prevent your body from burning fat effectively.

Sugary Drinks (Soda, Sports Beverages, Juices, and Sweetened Teas)

Drinks loaded with sugar are some of the biggest culprits for disrupting ketosis. Sodas and sports drinks are packed with empty calories from sugar, while fruit juices, despite being perceived as healthy, contain high amounts of sugar without the fiber needed to slow absorption. Sweetened teas can also be harmful, as even a single can may contain enough sugar to spike blood sugar levels and push you out of ketosis.

Grains (Oats, Tortillas, Wheat, and Rice)

Grains are generally carbohydrate-dense and can quickly accumulate throughout the day, preventing ketosis. Oats, while commonly chosen for breakfast, are high in carbs and fiber, which converts into sugar once digested. Foods like wheat, rice, and tortillas (even whole-wheat ones) can lead to spikes in blood sugar and should be avoided if you’re following a low-carb plan.

Pasta, Noodles, and Spaghetti

Pasta is typically made from refined wheat flour, which is high in carbs. Foods like noodles and spaghetti can cause sharp increases in blood sugar, hindering your body’s ability to stay in ketosis. Even whole wheat pasta, although slightly better, still contains too many carbs to be suitable for a strict ketogenic diet.

High-Starch Vegetables (Potatoes, Corn, Peas, and Pumpkins)

Starchy vegetables tend to have a higher carbohydrate content, which can lead to a rise in blood sugar and prevent ketosis. Potatoes are particularly starchy and can quickly spike blood sugar. Vegetables like corn and peas also contain high levels of carbohydrates and should be avoided. Instead, focus on non-starchy vegetables such as leafy greens, zucchini, and cauliflower, which are more keto-friendly.

Sugary Foods (Candy, Syrups, Sweeteners, and Flavored Yogurt)

Candy, sugary treats, and even so-called “natural” sweeteners like maple syrup or coconut sugar are high in carbs and can derail your diet. Coconut sugar, for example, behaves similarly to regular sugar in the body, and despite being marketed as a healthier option, it can still kick you out of ketosis. Sweetened yogurt, although seemingly a convenient snack, often contains high levels of sugar, making it unsuitable for a keto lifestyle.

Legumes (Beans, Lentils, Chickpeas, and Peas)

While beans and legumes are a good source of protein and fiber, they are also high in carbs. Varieties like kidney beans, black beans, chickpeas, and lentils contain enough carbohydrates to interfere with ketosis. For protein on a keto diet, opt for lean meats, eggs, or plant-based alternatives like tofu.

High-Sugar Fruits (Bananas, Pineapples, and Grapes)

Many fruits are naturally high in sugar and can quickly push you over your carb limit. Fruits such as bananas, pineapples, and grapes contain significant amounts of natural sugars, which can take your body out of ketosis. If you’re craving fruit, choose berries like strawberries, raspberries, or blackberries, which are lower in carbs and more suitable for a keto diet.

Sauces with Hidden Sugars (Barbecue, Sweet and Sour, and Ketchup)

Many commercially available sauces, including barbecue sauce, sweet and sour sauce, and ketchup, are loaded with hidden sugars and carbs. Barbecue sauce, in particular, often contains large amounts of sugar to balance its flavor. Dipping sauces and condiments such as teriyaki or ketchup can also sabotage your diet. To stay on track, opt for sugar-free or low-carb alternatives, or make your own sauces using healthy fats like olive oil, mustard, or avocado.

On a keto or low-carb diet, avoiding these foods is essential to maintain ketosis and keep your carb count low. Stick to whole, unprocessed foods—lean meats, healthy fats, non-starchy vegetables, and limited low-carb fruits—while being mindful of hidden sugars and starches in packaged goods. Keeping these foods out of your diet will help you stay on track and reach your metabolic health and weight loss goals.

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