Hello Carb Dodgers! 👋 Now that we’ve talked about all the yummy foods you can eat on Keto, let’s tackle the flip side: what to minimize or avoid. This is where you hit the “hard reset” on old eating habits.
The biggest culprits are carbohydrates, especially refined ones. These are the foods that cause the highest insulin spikes. You’ll want to remove or greatly minimize things like:
- Oats and oatmeal (Yes, even the “healthy” kind can have a lot of sugar and carbs).
- Cereal (This goes for all cereal, including whole grain).
- Bread and grains (A foundational element to cut out)….
- Fruit and fruit juices. This one surprises people! While often seen as healthy, fruits contain fructose, which can cause huge glucose and insulin spikes. Berries are baby fruits, but still contain sugar. For someone with metabolic issues, the sugar in fruit is basically garbage.
- Quinoa, white rice, and brown rice.
- Potatoes and sweet potatoes.
- All legumes, including beans, peanuts, lentils, and chickpeas.
These foods, especially when processed, are the inflammatory, slow-poison carbohydrates that can contribute to issues like type 2 diabetes and metabolic syndrome. Industrial seed oils (like canola, soybean, corn oil) are also highlighted as potential primary drivers of chronic disease and are high in inflammatory omega-6 fats…. Look for natural fats instead.
You’ll also want to be cautious with:
- Processed or sugary condiments like sugar-laden ketchups or sweet mustards…. Balsamic vinegar is surprisingly high in carbs (2g per tablespoon).
- Sweeteners, even artificial ones. While zero-carb sweeteners like liquid stevia or monk fruit are available, for some people, sweet tastes (even without carbs) can trigger sugar cravings…. It’s often better to let your palate adjust away from sweetness….
- Alcohol. While some spirits have virtually no net carbs, alcohol slows down fat burning while your body processes it…. It can also stimulate appetite and mess with hormones. If you’re serious about burning fat, limiting or cutting out alcohol is advised.
- “Keto” look-alikes or treats made with low-carb flours or sweeteners. Things like almond flour crusts, keto pizzas, or brownies can be a slippery slope and make it harder to resist the “real” high-carb versions…. When you’re metabolically unwell, keeping it simple is key for healing.
The goal is to keep your total carbohydrates under 50 grams per day, and ideally even lower (like under 20g or 30g total carbs) to truly lower insulin and switch to burning fat….
Removing these foods helps quiet the inflammatory noise in your body, allowing you to better hear what your body tells you feels good and what doesn’t….
Ready for some simple strategies to make this transition easy? Join us for the next post! Dodge those carbs and embrace real, nourishing foods!
