For Beginners

Keto Diet Low Carb Foods

Are you trying to lose weight? Have you started the keto journey or looking to start a ketogenic diet? Perhaps you’re just hoping to eat healthier and are looking for the right foods to add to your diet. Eating keto diet low carb foods (net carbs) is one of the main components of a keto diet which allows you to stay healthy while also losing weight.

Low-carb diets minimize carbohydrate intake and emphasize healthy fat and protein sources for the keto food to eat. The ketogenic diet is a low-carb, high-fat, moderate-protein diet. That means you should be cautious when making meal choices.

Even if you’re confident in your ability to eliminate carbohydrates, it’s simple to overeat protein and ignore beneficial fats. On the other hand, you might not get enough protein if you don’t consume enough. Understanding the keto diet food pyramid is essential for maintaining an optimal ketogenic diet, whether you’re constructing a grocery list or a food list for a meal plan for your keto recipes.

It is important to know the difference between good carbs and bad carbs in low carb foods. Bad carbs can cause a sudden rise in your blood sugar, while complex carbohydrates or good carbs help stabilize your blood sugar and keep you feeling fuller for longer. We also can focus on net carbs per serving (net carbs = total carbs – fiber) when doing carb counts.

Bad carbs are found in foods made with white flour or sugar such as pastries and pasta. You should stay away from any foods. There are many hidden ingredients and you will find sugar in almost all of them and this sugar will impact your blood sugar levels.

When you are shopping for low carb foods to make some keto meals, it may seem that most products are processed foods. There are many natural, low carbohydrate foods to eat and they are easy to find.

Leafy greens such as spinach, lettuce and kale are very low in carbohydrates and a great addition to your low-carb diet. One serving, which is about a cup and a half, is only three grams of carbohydrates and these are complex carbs, so they are the good kind.

Broccoli is almost a wonder vegetable. High in iron and vitamin D, it is also very low in calories. Eating the equivalent of one medium stalk will provide eight grams of complex carbs.

Tomatoes are also a great food for the keto diet. They are best when they are vine-ripened and are about seven carbohydrates per tomato. Again, these carbs are complex carbohydrates, so are good to add to your diet.

While beans are often thought of as high in carbs, green beans are a pretty good choice for a low carb diet. They provide about five grams of carbs per serving making them a good choice if you are counting carbs.

Bean sprouts are even better, especially in salads. They are also often used in Chinese or Asian recipes and a cup equals only six grams of carbs.

Tasty, yet very low in carbs, cucumbers can be eaten every day. They are a versatile vegetable and only have three grams of carbs per one cucumber.

Celery is another great food that is low in carbs. It is also very high in fiber. Two medium stalks of celery are only three grams of carbs.

If you are following a low carb diet, it is really best to stay away from processed foods. Even if they are low carb foods, chances are they contain other ingredients that can sabotage your weight loss efforts.

It is also important that you carefully read any food labels to ensure you know what you are eating. Pay attention to the carb count and try and eat only natural, unprocessed foods.

Hopefully, this short list of foods will be a help as you create your keto diet plan. Look for natural, unprocessed foods. They are the best way to lose weight and stay healthy.

Table of Contents

20 Foods to Eat on the Keto Diet

The ketogenic diet is gaining popularity due to its potential weight loss and blood sugar control benefits.

This low-carb, high-fat diet may also help treat cancer, Alzheimer’s disease, and other diseases, according to preliminary research. Still, more research is needed to determine the long-term safety and effectiveness of this diet.

Carbohydrates are often limited to 20–50 grams per day on the keto diet. Some people on the keto diet track their total carb intake, while others track net carbohydrates (total carbs minus fiber). Fiber is indigestible, which means it cannot be broken down and absorbed by your body.

While this diet may appear difficult, it allows for a wide variety of healthful meals.

Keto diet tips, there are 20 keto friendly foods to eat.

Proteins derived from animals (Good Protein Sources)

1. Fish and seafood

Fish and seafood are excellent keto options. Salmon and other fish are high in B vitamins, potassium, and selenium, as well as being almost carb-free.

Shellfish, on the other hand, have different carb counts depending on the kind. Oysters and octopus, unlike shrimp and most crabs, contain carbohydrates. On the keto diet, you can still eat these foods, but you’ll need to keep track of your carbs to stay within your carb limit.

Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fatty acids, which have been linked to decreased insulin levels and greater insulin sensitivity in overweight and obese adults.

Fish consumption is related to better brain function and a lower risk of disease.

Eat 1–2 fish dinners per week, according to the American Heart Association.

2. Meat and poultry products

On the keto diet, meat and poultry are considered staple foods.

Fresh meat and poultry have no carbohydrates and are high in B vitamins and minerals. They’re also high in high-quality protein, which may help you maintain muscle mass on a low-carb diet.

In one research of older women, a high-fat meat diet resulted in 8% higher HDL (good) cholesterol levels than a low-fat, high-carb diet.

If feasible, prefer grass-fed beef over grain-fed meat since it contains higher omega-3 fats and conjugated linoleic acid (CLA) than grain-fed meat. Even organ meats if can do it and can utilize bone broth for warm drinks.

3. The Egg

Eggs are an excellent source of protein to have in your food list.

Eggs are perfect for keto since each large egg contains less than 1 gram of carbs and roughly 6 grams of protein.

Furthermore, eggs have been demonstrated to improve sensations of fullness by triggering hormones.

It’s vital to consume entire eggs rather than egg whites because the yolk contains the majority of the nutrients in an egg. The antioxidants lutein and zeaxanthin, which protect eye health, are among them.

Despite their high cholesterol content, egg yolks do not appear to increase your risk of heart disease.

4. Cheese

There are hundreds of different kinds of cheese, the majority of which are low in carbs and high in fat, making them ideal for the keto diet.

Cheddar cheese has 1 gram of carbohydrates, 6 grams of protein, and a considerable quantity of calcium in just 1 ounce (28 grams).

Although cheese contains a lot of saturated fat, it hasn’t been linked to an increased risk of heart disease. In fact, several research suggest that it may aid in the prevention of this ailment.

CLA, which is found in cheese, has been related to fat loss and improved body composition.

Furthermore, eating cheese on a daily basis may assist to slow the loss of muscular mass and strength that occurs as people age.

In a 12-week trial of older persons, those who consumed 7 ounces (210 grams) of ricotta per day lost less muscle mass and strength than those who did not consume this amount of cheese.

Here are some low-carb cheeses to add to your keto diet and keto snacks list

Blue cheese on the keto cheese list
brie \Camembert \cheddar
chevre
cottage cheese cream cheese colby jack
feta
cheese made from goats
halloumi \ havarti
Limburger \ manchego \ mascarpone
mozzarella
String cheeses: Muenster, Parmesan, Pepper Jack, and Provolone Romano
Swiss cheese is a popular choice.

5. Cottage cheese and plain Greek yogurt

Plain Greek yogurt and cottage cheese are high-protein foods that are good for you. While they do include carbs, they can be consumed in moderation on a keto diet.

Yogurt and cottage cheese have both been demonstrated to aid in the reduction of hunger and the promotion of feelings of fullness.

Both are excellent on their own, but you can make a quick keto treat by mixing them with chopped nuts, cinnamon, or other spices.

Cream is made up of the fat fraction of fresh milk that is separated during the processing of the milk. Half-and-half, on the other hand, is made up of half-and-half cream and whole milk.

Both of these dairy products are low in carbs and high in fat, making them excellent keto options. Many times low fat dairy has added sugar.

Butter and cream were once thought to induce heart disease because of their high saturated fat content. Saturated fat, on the other hand, isn’t associated to heart disease in most people, according to many big studies.

In fact, some research suggests that consuming modest amounts of high-fat dairy products may lower your risk of heart attack and stroke.

Butter and cream, like other fatty dairy products, are high in CLA, which may help you lose weight.

In fact, they’re a popular addition to coffee or as a low-carb substitute for modest amounts of milk in cooking.

7. Plant-based milks that aren’t sweetened

Soy, coconut, and almond milk are among the plant-based milks that are keto-friendly.

Unsweetened versions are best, as sweetened versions contain too much added sugars to be deemed keto-friendly and are foods to avoid. Furthermore, oat milk should be avoided because even unsweetened oat milk is too high in carbs to be keto-friendly.

8. Green leafy veggies

Green leafy vegetables are very low in carbohydrates, which makes them ideal for keto. In addition, they’re high in vitamins, minerals, and antioxidants.

Dark leafy greens, such as spinach, kale, and collard greens, are particularly high in vitamin K and iron.

Greens give your meals more substance without adding a lot of carbs. Herbs like oregano and rosemary, for example, add a lot of flavor with nearly no carbs.

Here are some leafy greens that are keto-friendly:

Lettuce, baby spinach, arugula, escarole, and frisee are among the salad greens.
Bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage are examples of cooking greens.
Thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass are some of the herbs used.

9. Chili peppers

Peppers come in a variety of kinds, all of which are keto-friendly. Despite the fact that they are essentially fruits, they are cooked like vegetables.

Jalapenos are perfect for crafting keto-friendly appetizers since they are small hot peppers that provide spice to recipes. Larger, mild peppers, such as bell peppers and poblanos, can be used in a variety of cuisines or stuffed to create delectable low-carb main courses.

Peppers are high in vitamin C as well. One bell pepper, for example, has 107 percent of the Daily Value for vitamin C.

10. Squash in the summer

Summer squashes like yellow squash and zucchini are versatile and low in carbohydrates.

In fact, zucchini is very popular on the keto diet. You can make zucchini noodles with a spiralizer, which are a great alternative to pasta or noodles.

Zucchini can also be grated to make a rice substitute or added to baked items without changing the flavor. I like to thinly slice it with a mandoline, sprinkle it with olive oil, salt, and pepper, and serve it cold as a salad.

11. Vegetables with a lot of fat

While technically both fruits, avocados and olives are unusual among vegetables in that they have a significant fat content. They are also high in fiber and low in net carbohydrates.

The principal antioxidant in olives, oleuropein, is anti-inflammatory and may protect your cells from damage.

Furthermore, one study indicated that participants who ate one avocado per day had lower levels of LDL (bad) cholesterol and improved heart health risk factors.

12.Nonstarchy Vegetables

Other non starchy vegetables are low in calories and carbohydrates but high in minerals and antioxidants.

Low-carb vegetables can work well as a substitute for high-carb items.

Low-carb cauliflower, for example, can be readily transformed into cauliflower rice or mashed cauliflower. Spaghetti squash is an excellent low-carb alternative to spaghetti, and low-carb root vegetables like jicama and turnips can be used in place of roasted potatoes or french fries.

Here are some more keto-friendly veggie options.

Vegetables for Keto Diet

asparagus
broccoli \ cabbage
cauliflower \ mushrooms
tomatoes, cucumber, green beans, and eggplant
jicama spaghetti squash
radishes \ turnips
Brussels sprouts (Brussels sprouts)
celery \ okra

Vegetables to avoid (starchy vegetables)

It’s important to remember that not all vegetables are low in carbohydrates. Some foods should be avoided when on the keto diet, including:

sweet potatoes with potatoes
scallions (in large amounts)
Acorn and butternut squashes, as well as corn beets, are winter squashes.

13. Nuts and seeds

Nuts and seeds are high in fat and low in carbohydrates, making them a healthy snack.

Regular nut consumption has been associated to a lower risk of heart disease, cancer, depression, and other chronic disorders.

Nuts and seeds are also high in fiber, which can help you feel full and reduce your calorie consumption naturally.

Despite the fact that most nuts and seeds are low in net carbohydrates, the amount varies greatly depending on the type. The foods with the fewest carbohydrates — and thus the greatest for keto recipes — include:

Macadamia nuts, pecans, and walnuts
Flaxseed
Pumpkin Seeds
Chia seeds
Brazil Nuts
Sesame Seeds

14. Berries

On the keto diet, most fruits are too high in carbs to eat, but berries are an exception.

Berries are high in fiber and low in carbohydrates, particularly raspberries and strawberries. Despite the fact that blackberries and blueberries have fewer carbs than other fruits, they may not be suitable for stringent keto diets.

Antioxidants in these little fruits may aid to reduce inflammation and protect against disease.

15. Shirataki noodles

Shirataki noodles are a great way to add variety to your keto diet. Because they’re mainly water, they have less than 1 gram of net carbohydrates and only 15 calories per serving.

These noodles are manufactured from glucomannan, a viscous fiber with a variety of health benefits.

Food moves more slowly through your digestive tract when viscous fiber forms a gel. This may help with weight loss and diabetes management by reducing hunger and blood sugar increases.

Rice, fettuccine, and linguine are some of the shapes of Shirataki noodles. In practically all keto recipe, they can be substituted for ordinary noodles.

16. Cocoa powder and dark chocolate

Antioxidants can be found in dark chocolate and cocoa.

Dark chocolate includes flavanols, which may lower your blood pressure and maintain your arteries healthy, lessening your risk of heart disease.

Surprisingly, chocolate is allowed on the keto diet. However, it’s critical to buy dark chocolate with at least 70% cocoa solids — preferably more — and to consume it in moderation.

17. Extra virgin olive oil

Olive oil has a lot of heart-healthy properties.

It’s abundant in oleic acid, a monounsaturated fat that’s been linked to a lower risk of heart disease.

Furthermore, extra-virgin olive oil is strong in polyphenol antioxidants, which are plant components that reduce inflammation and improve arterial function, further protecting heart health.

Olive oil has no carbs because it is a pure fat source. Salad dressings and healthy mayonnaise can be made with it.

Because olive oil isn’t as stable as saturated fats at high temperatures, it’s preferable to use it for low-heat cooking or to drizzle it over finished foods.

Coconut oil and avocado oil are two other great plant-based oils to try to eat on keto.

18. Ghee and butter

On the keto diet, butter and ghee are good fats to include. Carbs are only found in trace amounts in butter, while ghee is completely carb-free.

Ghee is clarified butter, which is prepared by heating butter and skimming off the milk particles that float to the surface. It has a strong buttery flavor and is frequently used in Indian cuisine.

Butter and ghee, like other full-fat dairy products, don’t appear to be as unhealthy as previously thought.

19. Coffee and tea without sugar

Coffee and tea are both low-carb beverages.

They include caffeine, which boosts your metabolism and may help you perform better in the gym, be more alert, and have a better mood.

Furthermore, coffee and tea consumers have been demonstrated to have a lower chance of developing diabetes. In fact, people who drink the most coffee have the lowest risk.

While adding heavy cream to coffee or tea is allowed, “light” coffee and tea lattes, which are often produced with nonfat milk and high carb flavorings, should be avoided while on the keto diet.

20. Sparkling water that hasn’t been sweetened

If you’re looking for a low-carb soda substitute, unsweetened sparkling water is a terrific option.

These beverages are bubbly and may be flavored, but they are normally sugar-free and sweetener-free. As a result, they are devoid of calories and carbohydrates.

Some kinds, however, are naturally flavored with small amounts of fruit juice and may contain carbs. Make sure to read the label, since extra carbs can rapidly add up.

Is keto the right choice for you?

The keto diet, which is low in carbs and rich in fat, is still very popular, and many individuals appreciate the diet and the effects it brings. It may, however, not be the best fit for everyone.

Keto is a rather restrictive diet when compared to other diets, which might be stressful for some people.

Furthermore, the keto diet foods may induce adverse effects, particularly when first starting off. The following are some probable adverse effects:

dizziness \ fatigue
alterations in the digestive system
cholesterol levels have risen

If keto food isn’t for you, you might want to experiment with alternative healthy eating plans.

Last but not least

Weight loss, blood sugar control, and other health goals may be aided by the keto diet. Its low-carb, high-fat approach, on the other hand, may appear unduly restrictive at first.

This eating pattern, however, allows you to eat a wide variety of healthful, pleasant, and flexible foods while staying below your daily carb limit.

It’s best to eat a wide variety of these foods to get all of the keto diet’s health benefits.

One thing, though.

It’s impossible to stress the necessity of keeping track of your carb intake, especially when you’re first starting out on the keto diet.

Because estimating the carb level of many items on your own can be difficult, a variety of keto apps are available to assist you in learning more about the carb content of the foods you eat most frequently.