Keto Food to Avoid

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keto food to avoid

When following a keto diet, there are some foods to steer clear of. They often contain high amounts of sugar or carbohydrates – the opposite of what you want!

These foods can be detrimental to your body, throwing you out of ketosis. Furthermore, they have negative effects on health such as weight gain and diabetes.


When it comes to keto food to avoid, sugar should always be avoided. This is because sugar rapidly raises your blood sugar levels, leading to an increase in insulin and decreased ketone levels.

To reduce your intake of sugar, opt for foods that contain no sugar or natural sweeteners like monk fruit, allulose and stevia. These are great alternatives to traditional sugar that won’t raise blood sugar levels and are low in calories and glycemic index.

You can also enjoy coffee or tea with a small amount of low-carb sweetener such as maple syrup, coconut sugar, date sugar or demerara sugar. Finally, non-alcoholic beverages that have minimal sugar content such as carbonated water or flavored water are acceptable options.

Grain-Based Snacks

Many people may not realize that grain-based snacks are a major source of carbohydrates. These items typically consist of wheat, barley, rye, oats, corn, quinoa and other whole grains.

Whole grains not only provide fiber, but they also essential vitamins, minerals and other essential nutrients. Furthermore, whole grains have been known to help regulate blood pressure and cholesterol levels as well as lower the risk of obesity and diabetes.

However, it’s essential to remember that some individuals may have a gluten allergy or sensitivity (33). In such cases, they should limit their consumption of grains.

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Thankfully, there are several whole-grain flours that make it simple to incorporate more whole-grain content into foods without making them heavy and dense. These functional flours contain high amylose levels for multiple textural and processing applications.

Dairy Products

Dairy products can quickly throw you off keto, especially if you don’t pay attention to their carb content. For instance, one cup of milk has about 12 grams of carbohydrates – enough to cause you to exit ketosis.

Even low-fat dairy options like cottage cheese or fruit yogurt can contain too many carbs. Be sure to read labels and stay within your net carb limit when including these items in your diet.

Some individuals have a dairy sensitivity, which may cause digestive issues and other unpleasant symptoms. Others find dairy to aggravate acne and other skin conditions.

Caseins, a protein found in dairy, can sometimes trigger an autoimmune response. This is particularly true for cow’s milk which contains alphacaseins (S1) and beta caseins (A1). If you experience these reactions, it may be best to completely exclude dairy from your keto diet.


Oils are an integral part of a keto diet, but not all oils are ideal. Those that contain trans fats or are heated to extremely high temperatures during processing should be avoided.

Opt for cold-pressed oils such as extra virgin olive oil, coconut oil or walnut oil to preserve their heart-healthy monounsaturated fat content. These neutral tasting oils are perfect for cooking and drizzling on keto dishes to add some pizzazz and flavor.

Factory farmed meats, eggs, dairy products and seafood are not recommended for keto as they tend to be nutritionally inferior compared to wild caught fish and pasture-raised animal products. These foods tend to be higher in saturated fats and less healthy than those made from pasture-raised livestock or wild caught fish.

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Nuts are an ideal choice for those on the keto diet, as they contain protein, healthy monounsaturated fats and essential vitamins and minerals to support your body’s wellbeing. Furthermore, nuts contain fiber which may help control appetite and keep you feeling fuller for longer.