The ketogenic diet is characterized by its high-fat, moderate-protein, and very low-carbohydrate composition. In essence, a strict keto diet limits carbohydrate intake to a mere 5% to 10% of your daily energy consumption. This significant reduction in carbs induces a metabolic state known as ketosis.
During ketosis, your body transitions from primarily using carbohydrates for energy to breaking down stored fat into molecules called ketones. These ketones become the body’s primary fuel source in the absence of sufficient blood sugar from carbohydrates. Once ketosis is achieved, most cells will utilize ketone bodies for energy until carbohydrate consumption resumes.
Initially, the ketogenic diet was mainly employed clinically to manage seizures in children with epilepsy. However, its applications have broadened considerably. “Presently, there’s substantial interest in the diet’s potential to aid in various neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol, and cardiovascular disease,” notes Emily Stone, M.S., RD, founder of Eat to Enjoy. Many individuals also adopt the keto diet for weight management purposes.
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While the core principle of keto—very low-carb, high-fat, moderate-protein—is straightforward, navigating the specifics of food choices can be perplexing. This guide clarifies which foods are keto-friendly, which to limit, and which can be enjoyed in moderation on a ketogenic diet.
Foods You Can Eat on the Ketogenic Diet
Here’s a detailed list of low-carbohydrate foods perfectly suited for a ketogenic diet.
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- Fish and seafood
- Low-carb vegetables
- Cheese
- Avocados
- Poultry
- Eggs
- Nuts, seeds, and healthy oils
- Plain Greek yogurt and cottage cheese
- Berries
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Fish and Seafood
Fish is an excellent source of protein and is naturally carbohydrate-free. It’s also packed with essential nutrients like B vitamins, potassium, and selenium. Fatty fish varieties such as salmon, sardines, mackerel, and albacore tuna are particularly beneficial due to their high omega-3 fatty acid content. Omega-3s have been shown to improve hemoglobin A1c levels, a key marker for long-term blood sugar control. Regular fish consumption is associated with a reduced risk of chronic diseases and enhanced mental well-being. Aim for at least two 3-ounce servings of fatty fish per week to maximize these health benefits within your keto meal plan.
Low-Carb Vegetables
Non-starchy vegetables are nutritional powerhouses on the keto diet. They are low in both calories and carbohydrates but abundant in vitamins, minerals, and antioxidants. These antioxidants play a crucial role in protecting your cells from damage caused by free radicals. Focus on non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting fiber from total carbohydrates. Keto-friendly options include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach. Incorporating a variety of these vegetables ensures you get a broad spectrum of nutrients while staying within your carb limits for ketosis.
Cheese
Cheese is a keto diet staple due to its zero-carbohydrate content and high fat content. It’s also a good source of protein and calcium. However, it’s worth noting that a 1-ounce slice of Cheddar cheese contains approximately 5g of saturated fat. The American Heart Association recommends limiting saturated fat intake to minimize heart disease risk, so enjoy cheese in moderation as part of a balanced keto approach.
Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are valuable additions to a keto diet because they are high in protein and rich in calcium. A 7-ounce serving of plain Greek yogurt provides around 8g of carbohydrates and 20g of protein, while 8 ounces of cottage cheese contains just over 6g of carbohydrates with a substantial 28g of protein. Increasing protein intake can help manage appetite by reducing hunger hormones, promoting satiety. Opting for higher-fat versions of yogurt and cottage cheese can further enhance fullness and align perfectly with the high-fat requirements of the ketogenic diet.
Avocados
Avocados are an excellent source of heart-healthy fats, making them a perfect keto food. They are rich in monounsaturated fats and potassium, a mineral often lacking in many diets. Half of a medium avocado provides about 6g of total carbohydrates, of which 4.5g are fiber, and 360 milligrams of potassium, approximately 8% of your daily recommended intake. Replacing animal fats with plant-based fats like those found in avocados can contribute to a reduced risk of cardiovascular disease and type 2 diabetes.
Meat and Poultry
Meat is a cornerstone of the ketogenic diet, providing lean protein and being naturally carbohydrate-free. Fresh meat and poultry are packed with B vitamins and essential minerals including potassium, selenium, and zinc. While processed meats like bacon and sausage are technically allowed on keto, they are less heart-healthy and may increase the risk of certain cancers. Prioritize chicken, fish, and beef as your primary protein sources, and limit your consumption of processed meats for optimal health benefits on keto.
Eggs
Eggs are nutritional powerhouses, loaded with protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and provide over 12g of protein, making them ideal for keto. Eggs are known to promote feelings of fullness, which can be beneficial for weight management. They also contain antioxidants like lutein and zeaxanthin, which are important for maintaining eye health. Incorporate eggs into your keto diet in various ways, from scrambled to boiled, for a versatile and nutritious protein source.
Nuts, Seeds, and Healthy Oils
Nuts and seeds are excellent keto-friendly snacks and ingredients. They are rich in healthy polyunsaturated and monounsaturated fats, fiber, and protein, while being very low in net carbs. Olive oil and coconut oil are particularly recommended oils for the keto diet. Olive oil is high in oleic acid and linked to a lower risk of heart disease. Coconut oil, though high in saturated fat, contains medium-chain triglycerides (MCTs), which can boost ketone production. MCTs may also enhance metabolic rate and aid in weight loss, particularly belly fat reduction. Remember to manage portion sizes when consuming healthy fats to maintain calorie balance.
Net Carb Counts per 1 oz (28g) serving of nuts and seeds:
- Almonds: 3g net carbs (6g total carbs)
- Brazil nuts: 1g net carbs (3g total carbs)
- Cashews: 8g net carbs (9g total carbs)
- Macadamia nuts: 2g net carbs (4g total carbs)
- Pecans: 1g net carbs (4g total carbs)
- Pistachios: 5g net carbs (8g total carbs)
- Walnuts: 2g net carbs (4g total carbs)
- Chia seeds: 2g net carbs (12g total carbs)
- Flaxseeds: 0g net carbs (8g total carbs)
- Pumpkin seeds: 1g net carbs (3g total carbs)
- Sesame seeds: 3g net carbs (7g total carbs)
Berries
Berries are a delicious and antioxidant-rich fruit option that can be enjoyed in moderation on a keto diet. They are lower in carbs and higher in fiber compared to many other fruits. Berries are packed with antioxidants, which help reduce inflammation and protect against disease.
Net Carb Counts per 1/2 cup serving of berries:
- Blackberries: 3g net carbs (7g total carbs)
- Blueberries: 9g net carbs (11g total carbs)
- Raspberries: 3g net carbs (7g total carbs)
- Strawberries: 3g net carbs (6g total carbs)
Unsweetened Coffee and Tea
Plain coffee and tea are virtually carb-free, fat-free, and protein-free, making them perfectly acceptable beverages on the keto diet. Furthermore, enjoying 2-3 cups of coffee daily has been linked to a lower risk of cardiovascular disease. Tea, rich in antioxidants and with less caffeine than coffee, offers numerous health benefits, potentially protecting against cancer, high blood pressure, high blood sugar, and promoting cognitive function. Choose unsweetened varieties to keep your carb intake minimal.
Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa powder can be included in a keto diet in moderation. However, it’s crucial to check labels carefully as carb content varies depending on the type and amount consumed. Cocoa is celebrated as a “superfood” due to its high antioxidant content. Dark chocolate, particularly varieties with a high cocoa percentage, contains flavanols, which may contribute to heart health by lowering blood pressure and promoting healthy arteries. Opt for dark chocolate with at least 70% cocoa and consume in small portions to manage carb intake.
Foods to Limit on the Keto Diet
Due to the low-carbohydrate nature of the ketogenic diet, certain higher-carb foods need to be limited. These include:
- Grains
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Juices
- Honey, syrup, or sugar in any form
- Chips and crackers
- Baked goods, including gluten-free baked goods
However, it’s important to note that according to dietitians like Stone and Laura Dority, RDN, LDN, with the Keto Hope Foundation, no food is strictly off-limits on keto. The focus is on managing total carbohydrate intake and strategically “spending” your carb allowance. Generally, aim to stay between 20 to 40g of carbohydrates per day. “The precise amount needed to achieve ketosis can vary from person to person, with carb recommendations ranging from 10 to 60g net carbs daily,” Stone explains.
Dority adds, “Individuals who are more active can typically consume slightly more carbs, perhaps closer to the 40g level, compared to someone who is sedentary.”
High-Carb Foods Typically Limited on Keto
Grains
Grains such as cereal, crackers, rice, pasta, bread, and beer are high in carbohydrates and should be significantly limited or avoided on a keto diet. Even whole-wheat pasta and bean-based pastas are carb-dense. Consider low-carb alternatives like spiralized vegetables or shirataki noodles. Sugary breakfast cereals and even healthy whole-grain cereals are also high in carbs. “A slice of bread averages around 11g of carbs, so technically you could have a slice a day, but that would consume a large portion of your daily carb allowance,” Dority points out. “For the same amount of carbs, you could enjoy a much larger serving of vegetables.”
While beer is high in carbs, dry wine and spirits are lower-carb alcoholic beverage options that can be enjoyed in moderation. However, alcohol intake should generally be minimal on a keto diet.
Starchy Vegetables and High-Sugar Fruits
Starchy vegetables contain more digestible carbohydrates than fiber, so they should be limited on a ketogenic diet. These include corn, potatoes, sweet potatoes, and beets. High-sugar fruits, which cause a quicker spike in blood sugar and are higher in carbohydrates than berries, should also be limited.
Net Carb Counts for High-Sugar Fruits:
- Banana (1 medium): 24g net carbs (27g total carbs)
- Raisins (1 oz/28g): 21g net carbs (22g total carbs)
- Dates (2 large): 32g net carbs (36g total carbs)
- Mango (1 cup): 22g net carbs (25g total carbs)
- Pear (1 medium): 21g net carbs (27g total carbs)
Net Carb Counts for Starchy Vegetables:
- Corn (1 cup): 32g net carbs (36g total carbs)
- Potato (1 medium): 33g net carbs (37g total carbs)
- Sweet potato (1 medium): 20g net carbs (24g total carbs)
- Beets (1 cup, cooked): 14g net carbs (17g total carbs)
Sweetened Yogurts
Opt for plain yogurt to avoid added sugars, which contribute to carbohydrate intake. Greek yogurt is a better choice than regular yogurt as it is higher in protein and lower in carbohydrates. Sweetened yogurts, flavored varieties, and those with fruit added are typically high in sugar and should be avoided on keto.
Fruit Drinks and Juices
Fruit drinks, even 100% fruit juice, are high in fast-digesting carbs that can rapidly elevate blood sugar levels. It’s best to stick to water as your primary beverage on a keto diet.
Honey, Syrup, and Sugar in Any Form
Limit or eliminate sugar, honey, maple syrup, and other forms of added sugars, as they are high in carbohydrates and low in nutritional value. These sweeteners can easily derail ketosis and should be avoided.
Chips and Crackers
Minimize consumption of chips, crackers, and other processed, grain-based snack foods. These are typically high in carbohydrates and low in fiber and nutrients, making them unsuitable for a keto diet.
Gluten-Free Baked Goods
Remember that gluten-free does not automatically mean carb-free. Many gluten-free breads and muffins can be as high in carbohydrates as their traditional counterparts. They are also often lower in fiber. Always check nutrition labels carefully and be mindful of portion sizes even with gluten-free baked goods on keto.
Foods and Drinks You Can Sometimes Have on the Keto Diet
Technically, any food can fit into a keto diet if it aligns with your daily carbohydrate limit. However, some foods fall into a gray area, being neither strictly high-carb nor low-carb.
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Dairy Milk
Dairy milk is a good source of calcium, vitamin D, potassium, and B vitamins. However, one cup contains approximately 12g of sugar (lactose). Consider unsweetened almond milk, coconut milk, or other low-carb milk alternatives to reduce carbohydrate intake while still enjoying milk-like beverages on keto.
Beans and Legumes
Beans and legumes are rich in fiber and protein and are part of a heart-healthy diet. However, they are also relatively high in carbohydrates. They can be included in a ketogenic diet in small quantities, but be mindful that they can quickly consume a significant portion of your daily carb allowance. Portion control is key if you choose to include beans or legumes in your keto meal plan.
Pros of the Ketogenic Diet
“Solid evidence supports the ketogenic diet’s effectiveness for individuals with drug-resistant epilepsy and seizures,” states Dority. In the short term, many people experience weight loss on keto. Dority adds, “Emerging research suggests potential benefits for conditions like autism, traumatic brain injury, brain tumors, migraines, and Alzheimer’s, as well as for managing Type 2 diabetes, including reduced insulin needs, lower fasting blood sugar, improved A1C, and significant weight loss.” However, more research is needed to confirm these claims, and any benefits are contingent on successfully adhering to this restrictive diet.
Cons of the Ketogenic Diet
“Like most highly restrictive diets, meeting nutritional needs on keto can be challenging,” cautions Stone. “It often leads to uncomfortable side effects such as constipation and the ‘keto flu.’ Furthermore, the long-term health effects are not yet fully understood.” Highly restrictive diets can be difficult to maintain and may negatively impact one’s relationship with food. Other potential negative side effects of the keto diet include bad breath, hair loss, and potential disruption to gut health.
The Bottom Line
The ketogenic diet is not a universal solution, and consulting with a registered dietitian is crucial to ensure you are meeting your essential nutrient needs while maintaining ketosis. While research suggests potential benefits of keto for various conditions, its long-term sustainability for most individuals is challenging. Moreover, the long-term effects on overall health require further investigation. It’s important to remember that a balanced diet that includes nutritious foods like whole grains, legumes, fruits, and a variety of vegetables is generally recommended for overall health. If you decide to pursue a keto diet, partnering with a Registered Dietitian Nutritionist (RDN) is highly recommended to develop a personalized and sustainable plan.
