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Common Foods to Avoid on Keto (and What to Eat Instead)
By: Admin On: 31 March 2025
Foods to avoid on keto. Learn which foods to avoid on keto (and why). Find keto-friendly substitutes to stay on track and enjoy your meals. Easy tips for beginners!
If you're embarking on the ketogenic diet (or just considering it), you probably know that it’s all about keeping carbs low and fats high. But did you know that some seemingly "healthy" foods could secretly derail your progress? With so much conflicting advice, it’s crucial to know exactly which foods to avoid on keto—and what to eat instead—to stay on track.
Here’s a guide to help you avoid the most common keto pitfalls and stay on a path toward low-carb success.
What Is the Keto Diet All About?
At its core, the keto diet focuses on limiting carbohydrates while significantly increasing fat intake. By doing so, your body enters ketosis, which burns fat for energy instead of carbs. This metabolic switch can lead to weight loss, improved energy, and other health benefits.
But reaching (and staying in) ketosis isn’t always simple. Many foods—some obvious, some surprising—are packed with carbs that could kick you out of this fat-burning state. Below, we’ll break down the most common food culprits and offer delicious, keto-friendly alternatives to keep your meals satisfying and on plan.
Foods to Avoid on Keto
Sugary Foods and Drinks
We’re starting with the biggest no-brainer—sugar is a keto diet's arch-nemesis. Candies, cakes, cookies, sodas, and even many "natural" sweeteners (like honey or agave) are loaded with sugars that can spike insulin levels and prevent your body from maintaining ketosis.
Examples of sugary foods to avoid
- Sodas and sugary drinks
- Ice cream, cakes, cookies
- Pre-packaged sweets and chocolates
Why are sugary foods off-limits?
Just one can of soda can contain upwards of 40g of carbs, which is more than double the daily carb limit for most keto dieters. These carbs add up in seconds, pulling your body out of ketosis.
What to reach for instead of sugary foods
When you’re craving something sweet, seize keto-friendly alternatives like stevia or monk fruit as natural sweeteners. Indulge in recipes for homemade keto desserts (think chocolate mousse sweetened with erythritol or keto-friendly cheesecake).
Grains and Starches
This might be hard to hear, but bread, pasta, rice, and other starchy staples are off-limits on keto. These foods are loaded with carbs and lack the healthy fats your body craves on this diet.
Examples of grains and starches to avoid
- White and wholegrain bread
- Pasta (including "whole wheat" pasta)
- Rice, oats, quinoa, and similar grains
Why are grains and starches off-limits?
Grains, even when labelled as “whole”, are dense in carbohydrates. For instance, a cup of cooked rice contains around 45g of carbs—enough to knock you out of ketosis entirely.
What to eat instead of grains and starches
Luckily, there are clever swaps! Spiralized zucchini or shirataki noodles can stand in for pasta, and cauliflower rice is a fantastic keto substitute for traditional rice. You won’t even notice the difference once paired with sauces or seasonings!
High-Carb Fruits
Yes, fruit is natural. But natural doesn’t equal low-carb. Many fruits are surprisingly high in sugars, which can spike your carb intake quickly.
Examples of fruits to avoid
- Bananas
- Apples
- Grapes
Why are some fruits off-limits?
A single banana can contain over 25g of carbs, making it more of a sugar bomb than a healthy snack on keto.
What to eat instead of high-carb fruits
Stick to low-carb fruits like berries (strawberries, blackberries, raspberries). These pack a punch of antioxidants with minimal carbs—perfect for sweet cravings.
Legumes
Legumes might be a go-to for plant-based dieters, but they’re pretty much a no-go for anyone following keto.
Examples to avoid
- Beans (black beans, chickpeas, kidney beans)
- Lentils
- Peas
Why are they off-limits?
Legumes are high in both carbs and fibre. A single cup of black beans has around 40g of net carbs, making it incompatible with the ketogenic diet.
What to eat instead
If you’re looking for plant-based protein, opt for tofu, tempeh, or keto-friendly nuts like walnuts or pecans.
Processed Foods
Pre-packaged meals, crisps, granola bars, and certain condiments often contain hidden sugars, unhealthy oils, and additives that can mess with ketosis.
Examples of processed foods to avoid
- Crisps and crackers
- Pre-made frozen meals
- Grain-based breakfast cereals
Why are many processed foods off-limits?
Packaged foods often hide carbs in the form of sugar or additives. These hidden carbs can disrupt ketosis while offering little nutritional value.
What to eat instead of processed, packaged foods
Opt for whole, unprocessed foods. Snacks like pork rinds, unsweetened nut butters, or hard cheeses are great keto-friendly options to satisfy cravings.
Even the most innocent-sounding breakfast cereal can knock you out of ketosis. Look for keto-friendly cereals made from nuts and seeds instead.
What to Eat on a Ketogenic Diet
Now that we’ve tackled the no-go list, here’s what your keto-friendly kitchen should stock instead.
Low-Carb Vegetables
Load your plate with non-starchy vegetables. These are full of fibre, vitamins, and antioxidants, keeping your meals nutrient-packed and low-carb.
Examples of low-carb vegetables include broccoli, spinach, cauliflower, and zucchini.
These veggies make great sides, bases for keto pizza crusts, or even rice substitutes.
Protein Sources
Protein keeps you full and fuels your body—an essential component of a keto plan. Whether you’re a meat-eater or plant-based, there are plenty of options.
Examples of protein sources include eggs, chicken, beef, pork, fish such as salmon or mackerel, and plant-based options like tofu and tempeh.
Aim for high-quality sources like grass-fed meat or wild-caught fish to maximise nutritional benefits.
Healthy Fats
Fat should take centre stage in your keto diet. Beyond being a major energy source, healthy fats keep you full and enhance food’s flavour.
Examples of healthy fats to include in your keto diet are avocado and avocado oil, olive oil, nuts like almonds and macadamias, as well as butter and ghee.
Add fats generously to your cooking for satisfying, keto-friendly meals.
Keto-Friendly Snacks
Snacking on keto doesn’t have to be boring! Choose options that align with your diet while curbing cravings.
Choose delicious options like cheese (cheddar, mozzarella, brie), pork rinds, dark chocolate with 85% cacao or higher, and homemade keto fat bombs.
A handful of our blueberry keto granola will keep those hunger pangs at bay, so don't forget to carry some with you.
These options are not just filling but also easy to pack for on-the-go snacking.
Tips for Staying on Track
To succeed on keto, it’s all about preparation and awareness. Here are some essentials to keep in mind.
Read Food Labels
Hidden carbs can lurk in sauces, dressings, and condiments. Check nutrition labels for sugars and net carbs.
Meal Prepping
Pre-cook several keto meals for the week to avoid last-minute decisions that might derail your progress.
Find Substitutes
Craving bread? Try keto-friendly bread made with almond flour. Missing sweets? Use sugar-free alternatives like stevia or erythritol.
With these strategies, staying in ketosis becomes a breeze.
The Final Word
Our best advice? Keep it simple and delicious. The keto diet doesn’t have to feel restrictive! Knowing which foods to avoid and what to eat instead is the key to creating meals that are not only low-carb but also satisfying and nutrient-dense.
Start small by swapping out high-carb staples with creative, low-carb alternatives such as our keto granola. And remember, consistency over time leads to the best results.