Low Carb Grains to Include in Your Keto Diet (2022)

These grains are the cream of the crop for a low carb count.

Low carb enthusiasts tend to use a food’s net carb count when deciding what to include in their diets, so we’ve included those numbers here.

You can figure out the net carbs using this equation:

Total carbs – fiber = net carbs

The amount and types of grains you include in your diet will mainly depend on how strict your low carb lifestyle is.

1. Oats

Steel-cut and old-fashioned oats can become breakfast staples if you want to check your carb count.

A quarter-cup of steel-cut oats (which makes about 1 cup when cooked) provides:

  • 27 grams of carbs
  • 4 grams of fiber
  • 23 grams of net carbs
  • 5 grams of protein

Oats have the highest carb count of all our low carb grains. It’s best not to include them if you’re following the keto diet — even 1/2 cup of oats will take up a huge chunk of your daily carb allowance.

Instant oats may seem like a great timesaving option, but they’re highly processed. This processing removes many of the grain’s nutrients, including vitamins, minerals, and the very filling protein and fiber.

Oats are naturally gluten-free, but gluten contamination can still happen if the oats are processed in a facility that also processes wheat, rye, or barley. Keep an eye out for gluten-free certification on the packaging if that’s a concern for you.

Recipes involving oats can go way beyond your typical oatmeal. Savory oatmeal dishes are also totally delicious.

2. Quinoa

This naturally gluten-free grain (OK, technically a pseudograin) has become popular with the plant-based eating community because of its higher-than-average protein content.

Half a cup of cooked quinoa provides:

  • about 20 grams of carbs
  • 3 grams of fiber
  • 17 grams of net carbs
  • 4 grams of protein

Quinoa makes a fantastic stand-in for overnight oats and can be added to salads for a fiber, protein, and texture boost. It’s also a great replacement for higher-carb grains for people on the keto diet.

There’s a whole caboodle of interesting ways to eat quinoa.

3. Rye

Rye flour is one of the most nutrient-dense grains out there, but it’s not the most well known.

Rye bread is the most common way to add rye to your diet (and a great choice, we might add).

One slice of rye bread contains:

  • 15 grams of carbs
  • almost 2 grams of fiber
  • 13 grams of net carbs
  • almost 3 grams of protein

This makes it a clear winner for folks smashing the keto diet.

(Video) 10 Low Carb Grains To Replace High Carb Grains

It also makes a fantastic base for avocado toast and just about any sandwich.

4. Bulgur

Bulgur is versatile. You can sub it in for rice, quinoa, or even your morning oats.

Half a cup of cooked bulgur adds these nutrients to your diet:

  • 17 grams of carbs
  • 4 grams of fiber
  • 13 grams of net carbs
  • 3 grams of protein

Plus, it adds about 80 calories to your daily intake — boom! Bulgur’s net carb count makes it one of the lowest-carb whole grains and a good choice for keto champions looking to boost their grain intake.

5. Millet

Millet comes in a bit lower in the fiber department. Half a cup of cooked millet provides:

  • 20 grams of carbs
  • 1.1 grams of fiber
  • 19 grams of net carbs
  • 3 grams of protein

You can find millet in many packaged grain blends, but it also makes a great breakfast cereal option or a stand-in for rice in this week’s stir-fry.

6. Couscous

Couscous isn’t the most nutrient-dense of the grain options, but it’s at the lower end of the scale when it comes to carb count.

Half a cup of cooked couscous provides:

  • 18 grams of carbs
  • 1.1 grams of fiber
  • 17 grams of net carbs
  • 3 grams of protein

If that side of brown rice is getting you down, switch things up with couscous. Like rice, it’s a blank slate for flavor. Get creative! Couscous is so low carb, they named it twice.

(Hint: It goes great in a stuffed squash or a salad.)

7. Wild rice

Wild rice is almost identical nutritionally to couscous (although it offers a shade more fiber).

Half a cup of cooked wild rice provides:

  • 18 grams of carbs
  • 1.5 grams of fiber
  • 16.5 grams of net carbs
  • 3.2 grams of protein

If you’re looking for an alternative to the same old white or brown rice, this is a denser and nuttier option to try.

8. Spelt

You’re likely to find spelt bread on store shelves. It’s not a bad choice (especially for protein content), but it does have more carbs than some other whole grains.

Half a cup of cooked spelt provides:

  • 25 grams of carbs
  • 4 grams of fiber
  • 21 grams of net carbs
  • 5.3 grams of protein

If you’re looking for spelt bread, make sure you read nutrition labels to check that the first ingredients are whole spelt flour and water. The exact numbers vary by brand, but a 1-ounce slice offers roughly:

  • 12 grams of carbs
  • 1.5 grams of fiber
  • 11.5 grams of net carbs
  • 3 grams of protein

9. Popcorn

Sometimes you want a snack you can eat slowly, one piece at a time, that really hits the spot. Do you even popcorn, bro?

Here are the nutrition stats for 1 cup of popped popcorn (but keep in mind that 1 cup is just a couple handfuls, so you’ll probably eat more than that in a sitting):

  • 6.2 grams of carbs
  • 1.1 grams of fiber
  • 5 grams of net carbs
  • 1 gram of protein

A small 2012 study compared feelings of satisfaction after snacking on 1 cup of popcorn, 6 cups of popcorn, or 1 cup of potato chips. Participants reported feeling just as satisfied by 1 cup of popcorn as by 1 cup of potato chips.

One 30-calorie cup of popcorn brings the same satisfaction as a 150-calorie cup of potato chips. *Mic drop*

We’ve got plenty of inventive popcorn recipes for those mid-movie-marathon munchies.

(Video) 5 Low Carb Food Grains That Are Great For Dieters | The Keto World |

10. Barley

Barley is another versatile grain. Half a cup of cooked barley provides:

  • around 22 grams of carbs
  • 3 grams of fiber
  • 19 grams of net carbs
  • 1.7 grams of protein

The amount of protein here isn’t going to fill you up, but the 3 grams of fiber can help you go from feeling famished to full.

Barley has pretty phenomenal street cred as mushrooms’ partner in crime in mushroom barley soup. It can also make a fantastic side dish, serve as a stand-in for risotto, or give a fiber boost to salads.

11. Teff

Your first reaction to reading this heading may have been “WTF is teff?” We get it. Allow us to elaborate.

Teff is an African grain that’s gluten-free and a better source of calcium than almost any other grain.

Half a cup of cooked teff provides:

  • 25 grams of carbs
  • 3.5 grams of fiber
  • 21.5 grams of net carbs
  • 4.8 grams of protein

If gluten-free baking is your jam, teff flour is a great swap for wheat flours. It’s also perfect for those mornings when oats feel kinda blah, and it’s a great replacement for rice.

12. Buckwheat

This gluten-free grain will definitely satisfy and comes in pretty high on the low carb list.

Half a cup of cooked buckwheat provides:

  • 17 grams of carbs
  • about 2 grams of fiber
  • 15 grams of net carbs
  • 3 grams of protein

Soba noodles, traditional in Japanese cuisine, are made entirely of buckwheat and water. They make a great substitute for spaghetti. If the grain train is feeling a bit boring, give soba a try.

Some folks cut carbs to lose weight, and the keto diet is one possible way to do that. Some low carb diets leave plenty of room for healthy whole grains, but the keto diet is pretty restrictive when it comes to carbs.

Grains aren’t a low carb food, TBH. Very low carb diets allow only up to 50 grams of carbs per day. This might mean having to pass on even the most nutritious grains.

Low carb grains like quinoa, popcorn, and rye are great options for keto eaters. Their low net carb counts make them ideal candidates for anyone who wants to get in some whole grains while keeping carbs to a minimum.

If you have any doubts about how certain whole grains might affect your diet, it’s best to chat with a registered dietitian about how best to include them.

Does cutting out grains help you lose weight?

(Video) Zero Carb Food List that Keeps Keto and Ketosis Simple

It’s not that simple. Whole grains provide a whole bunch of benefits for your body.

A 2020 study examined the weight loss effects of a diet rich in whole grains over 8 weeks, comparing the weight changes of a group who ate refined grains with those of a group who chowed down on whole grains.

The researchers found that the group who ate whole grains lost more weight and felt fuller due to the grains’ fiber content. Plus, they reaped the benefits of plant compounds and minerals like zinc and magnesium that promote weight loss in other ways.

So, while whole grains are high in carbs, they’re still an important part of a balanced diet, and they can support your weight loss goals.

Be sure to carefully measure portions of whole grains and work out how many net carbs you’re using from your limit.

Whipping up faux grains is a genius way to reduce your carb intake. Your grains don’t even need to be grains! #sneaky

Cauliflower rice

To quote the late comedian Mitch Hedberg, “Rice is great when you’re really hungry and wanna eat 2,000 of something.” And yes, that also applies when the rice isn’t really rice.

Cauliflower “rice” helps you feel like you’re eating rice — but with a huge carb cut.

A 3/4-cup serving of cauliflower rice provides:

  • 4 grams of carbs
  • 2 grams of fiber
  • 2 grams of net carbs

You can incorporate this versatile cruciferous veggie into tons of dishes. One of our favorite uses is swapping it for rice in a traditional Korean bibimbap.

Zucchini noodles

Is it a bird? Is it a plane? No, it’s spiralized zucchini. And it’s in your mouth, pretending to be spaghetti.

One cup of zucchini noodles provides:

  • 3 grams of carbs
  • 1 gram of fiber
  • 2 grams of net carbs

Spiralized zucchini is a great pasta stand-in (hello, chicken Parm!). But be warned, zucchini contains a lot of water. You may want to drain and salt the zoodles before cooking.

Refined grains lose most of their nutrition when manufacturers remove their germ and bran during processing. These products are typically high in carbs and missing much of their fiber and protein content.

(Video) Can I have whole grains on KETO?

This matters. Protein and fiber fill you up, reducing the urge for hardcore snackage later on. But the extra carbs in refined grains can cause blood sugar spikes — bad news generally, and even worse news for folks with diabetes.

Your body easily breaks down refined carbs, which enter your bloodstream. From there, you either use the carbs for energy or store them as fat.

Replace these high carb grain products

If you’re on a low carb diet, replace these foods with whole-grain alternatives or avoid grains altogether:

  • flavored instant oatmeal
  • white bread
  • bagels
  • pasta
  • cereal
  • white rice
  • crackers
  • pizza dough

These foods have less fiber than whole-grain products, which means they count for more net carbs in your diet.

If you live with diabetes, low carb grains can be part of a diet that helps you manage blood sugar changes. Eating foods low in simple sugars and high in fiber can help you avoid huge spikes or crashes.

Because fiber slows down sugar absorption, it plays a key role in managing symptoms of type 2 diabetes.

The Dietary Guidelines for Americans recommend getting 14 grams of fiber from every 1,000 calories you consume. That means women ages 19 to 30 should get 28 grams per day and men in the same age group should get 34 grams per day. But the numbers vary depending on age and activity level.

To keep on top of your daily fiber needs, nosh on a whole bunch of plant foods, including:

  • whole grains
  • fruits
  • vegetables
  • beans and legumes
  • nuts
  • seeds

Grains contain carbs — there’s no getting around that. But if you’re trying to lower your carb intake, some diets leave space for this important food group. And you’ve got plenty of healthy grain options to keep you stocked up.

The best ways to include grains in a low carb diet are to choose whole grains with at least 3 grams of fiber and protein per serving and to focus on their net carb content when factoring them into your daily total.

(Video) How To Find Your Keto Carb Limit [Daily Net Carbs]

It’s best to check in with your doctor or a registered dietitian before starting any diet plan. This can help you make sustainable changes and avoid nutrient deficiencies.

FAQs

What is the least amount of carbs you should eat on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

What can I substitute for oatmeal on keto diet? ›

Flaxseed, chia seeds, and hemp seeds are all great keto-friendly options that can make for surprisingly good oatmeal substitutes.

Can you eat potatoes on a keto diet? ›

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets.

What fruit can I eat on keto? ›

9 Nutritious Keto-Friendly Fruits
  • Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
  • Watermelon. Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet. ...
  • Strawberries. ...
  • Lemons. ...
  • Tomatoes. ...
  • Raspberries. ...
  • Peaches. ...
  • Cantaloupe.
18 Mar 2020

What can I eat instead of rice on keto? ›

6 Keto-Friendly and Low Carb Rice Substitutes
  • Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ...
  • Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ...
  • Mushroom Rice. ...
  • Lentils. ...
  • Wild Rice. ...
  • Quinoa.

Can I eat oatmeal on keto? ›

Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.

Is popcorn keto friendly? ›

Popcorn is a nutritious whole-grain snack loaded with fiber. It's filling but low in calories and contains more nutrients and fewer net carbs than other popular snacks like chips and crackers. Overall, popcorn can be a healthy addition to a keto diet — especially if you limit other high-carb foods.

How can I speed up weight loss in ketosis? ›

How Do I Maximize My Weight Loss On Keto: Tips To Break The...
  1. The Amount Of Protein Consumed.
  2. Consumption Of Plenty Carbohydrate.
  3. The Number Of Calories Consumed Per Day.
  4. Consume A Variety Of Snacks.
  5. Stress.
  6. Medical Conditions.
  7. Alcohol Consumption.
  8. Lack Of Exercise.

How many carbs will kick you out of ketosis? ›

While cheating may be helpful for some eating patterns, it's far from ideal for the keto diet. That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis ( 2 ).

How many carbs will break ketosis? ›

Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis. With keto diets, however, carb restrictions vary from person to person.

Is peanut butter keto friendly? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Are bananas keto friendly? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Is Greek yogurt Keto? ›

Is Greek Yogurt Keto? Yes! Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent choice on the keto diet. A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet.

Can you eat tomatoes on keto? ›

Yep! Most raw tomatoes have less than 4 net carbs in a 100-gram (g) serving. So, you can totes eat tomatoes while on a keto or low carb diet.

Can I eat carrots on keto? ›

"Carrots can be eaten on a keto diet, but in smaller quantities because they're higher in sugar than leafy greens," says Abby Langer, R.D., author of Good Food, Bad Diet. Since sugar counts as carbs on the keto diet, your average 1 cup of carrots has 12 grams of carbs, 4 of which are fiber.

Are onions keto friendly? ›

Luckily, onions can fit into any diet because of their nutrients, low calories, fiber and flavor – even Keto.

Can I eat yogurt on keto? ›

Any type of yoghurt could be included in the keto diet, as long as the total carbohydrate intake across the day remains low enough to keep the body in ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

What vegetables I can eat on keto? ›

Vegetables form a large part of a ketogenic, or keto, diet. The best vegetables for keto diets include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets, potatoes, and sweetcorn. Keto diets restrict the amount of carbohydrates a person can eat.

Can I eat hamburger on keto? ›

It's not too good to be true—ground beef is totally keto-approved! The low-budget meat you know and love can be incorporated into SO many keto recipes, whether you're in the mood for a hearty dinner, a light lunch, or just a snack (fat bombs, we love you).

Can I eat rice once a week on keto? ›

The standard ketosis diet is not for everyone. Adding clean carbohydrates like sweet potatoes, squash, and white rice once a week helps your body function properly.

Can I eat a spoon of rice on keto? ›

No, white rice is not keto friendly. Since the ketogenic diet dramatically reduces net carb intake to an average of 20 grams per day, rice contains too many carbs to qualify as keto-friendly.

Are sweet potatoes keto? ›

Sweet potatoes tend to be naturally high in carbs and are typically excluded from keto diet plans because they can make it difficult for many people to maintain ketosis.

Is dark chocolate keto-friendly? ›

While 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit. Dark chocolate can fit into a ketogenic diet. However, it's important to monitor your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carb limit.

Are blueberries keto-friendly? ›

Blueberries are healthy and nutritious, and raw blueberries can easily be part of your keto diet — especially if you're counting total carbs rather than net carbs. However, dried blueberries and most food products made with blueberries will be too high in carbs for keto.

Can you eat rice on keto? ›

The keto diet is a low carb, high fat dietary lifestyle that involves restricting the amount of carbs you eat. Both white and brown rice are high in carbs, so in general, rice is *not* keto. Keto-friendly alternatives to rice include vegetable options with broccoli, cauliflower, cabbage, and zucchini.

What kind of salad dressing can you have on keto? ›

Here are seven examples of homemade keto salad dressings:
  • Mayonnaise. This condiment contains egg yolks, Dijon mustard, avocado or olive oil, lemon juice, and white wine vinegar. ...
  • Vinaigrette. ...
  • Ranch dressing. ...
  • Blue cheese dressing. ...
  • Tahini dressing. ...
  • Medium chain triglyceride (MCT) oil dressings. ...
  • Avocado dressings.
15 Jul 2020

Can you eat baked beans on keto? ›

Baked Beans.

Sorry backyard BBQs, but the ketoers will have to sit out on this classic cookout side. Baked beans are extremely high in carbs, with one cup having enough net carbs (37.9g) to knock most people out of keto.

Is Fried Chicken allowed on keto diet? ›

In fact, any takeout or fast-food chain of fried chicken is not suitable for a keto diet. See, the batter that they use contains flour or a flour blend, and more often than not contains MORE carbs than protein or fat.

What fat burns first on keto? ›

This state is called ketosis -- your body is running on fat, not carbs. However, even in ketosis, you burn dietary fat first, and body fat after that.

Will I lose weight on keto without exercise? ›

The short take. In the shortest possible terms: yes. Keto diets definitely work without exercise. In fact, many personal trainers and nutritionist would not recommend the keto diet if you were about to embark on a hard training programme.

What happens on 3rd week of keto? ›

Many people report that they have begun losing weight by week 3, but if you haven't don't get discouraged; it will come soon. By week 3 many people are able to think more clearly, sleep more deeply and report having more energy. Again, if you're not there yet, don't despair, just know that's coming soon.

How many days does it take to go into ketosis? ›

It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.

How long should you do the keto diet? ›

Registered dietitians warn that nutrient deficiencies may be possible if you're on it for too long. Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.

How do you know when your body is in ketosis? ›

When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter . Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels. Ketone testing kits are available to purchase online.

Will eating one cookie kick you out of ketosis? ›

Cookies may be the perfect serving size and convenient to boot, but a single chocolate chip cookie still has around 10 carbs per serving. This is why keto cookies exist. With just a few ingredient substitutions, you can have cookies that you can enjoy without worrying about counting carbs.

Does keto destroy your metabolism? ›

Just like the myth about losing muscle on keto, this diet actually appears to do the opposite compared to other diets. Eating a ketogenic diet actually appears to help you maintain a higher metabolism while losing weight than other diets.

How do I stay in ketosis? ›

7 Tips to Get Into Ketosis
  1. Minimize your carb consumption. Eating a very low carb diet is by far the most important factor in achieving ketosis. ...
  2. Ramp up your physical activity. ...
  3. Increase your healthy fat intake. ...
  4. Try a short fast or a fat fast. ...
  5. Maintain adequate protein intake. ...
  6. Test ketone levels and adjust your diet as needed.

Can you eat whole grains on a keto diet? ›

Just look at the ratios in a usual keto diet food list: People on a keto diet aim to eat upwards of 80 percent of their calories from fat. They'll also eat very few carbs. So, for the most part, you'll skip out on fruits, legumes (like beans and lentils), most dairy, starchy vegetables, and whole grains.

What can I eat instead of rice on keto? ›

6 Keto-Friendly and Low Carb Rice Substitutes
  • Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ...
  • Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ...
  • Mushroom Rice. ...
  • Lentils. ...
  • Wild Rice. ...
  • Quinoa.

Can you eat oats on a keto diet? ›

Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.

Is quinoa OK on keto? ›

Although it's considered a health food, quinoa is high in carbs and should be extremely limited on a low carb or keto diet. If you decide to consume it, never eat full portions.

Is popcorn OK on keto? ›

Popcorn can easily fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet. Not to mention, if you're following a keto diet to lose weight, popcorn only has 90 calories per serving.

Can I eat apples on a keto diet? ›

If you're following a ketogenic diet, apples are just too high in sugar content to be considered for consumption in most cases. Avoid these when possible as they quickly add up in carb counts.

Is peanut butter keto friendly? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can I eat rice once a week on keto? ›

The standard ketosis diet is not for everyone. Adding clean carbohydrates like sweet potatoes, squash, and white rice once a week helps your body function properly.

Can I eat a spoon of rice on keto? ›

No, white rice is not keto friendly. Since the ketogenic diet dramatically reduces net carb intake to an average of 20 grams per day, rice contains too many carbs to qualify as keto-friendly.

Can you eat grapes on keto? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Can I eat yogurt on keto? ›

Any type of yoghurt could be included in the keto diet, as long as the total carbohydrate intake across the day remains low enough to keep the body in ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

What milk is OK for keto? ›

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.

Are blueberries keto friendly? ›

Blueberries are healthy and nutritious, and raw blueberries can easily be part of your keto diet — especially if you're counting total carbs rather than net carbs. However, dried blueberries and most food products made with blueberries will be too high in carbs for keto.

Can I eat carrots on keto? ›

"Carrots can be eaten on a keto diet, but in smaller quantities because they're higher in sugar than leafy greens," says Abby Langer, R.D., author of Good Food, Bad Diet. Since sugar counts as carbs on the keto diet, your average 1 cup of carrots has 12 grams of carbs, 4 of which are fiber.

Will a banana kick me out of ketosis? ›

With 27 grams of carbohydrates, 14 grams of sugar, and only three grams of fiber, bananas are likely to spike your blood sugar levels and kick you out of ketosis. As such, they don't fit too well into a keto or low-carb diet.

Is Sweet Potato keto friendly? ›

Ketogenic diets are characterized by their high fat and very low carb contents. Sweet potatoes tend to be naturally high in carbs and are typically excluded from keto diet plans because they can make it difficult for many people to maintain ketosis.

Videos

1. The Truth About Low-Carb Diets and 'Slow Carbs'
(Cleveland Clinic)
2. How to Get 25 Grams of Fiber Into Your Low-Carb Diet
(Dr. Becky Gillaspy)
3. What Kind of Flours You Can Use on a Keto Diet? | Keto Friendly Flours| The Keto World
(The Keto World)
4. Mayo Clinic Minute: Low-carb diet findings and cautions
(Mayo Clinic)
5. Best Low-Carb Fruits (and Which to Avoid)
(RuledMe)
6. What Can You Eat on a Low Carb Diet? (Full Food List)
(Dr. Becky Gillaspy)

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