15 Foods You Can’t Eat on Keto

A Keto Diet is a high-fat, low-carb diet and immensely rich in protein. While carbohydrates when broken down to glucose form the major source of energy for the body, a Keto Diet or a Ketogenic Diet takes the human body to a metabolic state where the body does not use carbohydrates or glucose but instead utilizes fats as the primary source of energy. This system of diet was introduced in the 19th Century.

The Importance of Keto Diet

The Keto diet is definitely not for the faint-hearted. The controversial system of diet is capable of curing diabetes and cancers and helps in the weight loss process too. If you have been looking for a food disruption in your lifestyle or some therapeutic effects to combat chronic conditions like epilepsy or Polycystic Ovary Syndrome, inculcate the Keto system of diet to gain fitness and health for overall well-being.

The Keto diet which also helps improve hormonal conditions and blood pressure alongside many other short-term benefits comes with its own range of side effects, such as −

  • Nausea

  • Sugar Cravings

  • Headaches

  • Damages bone health

  • Causes digestive issues at the onset and the post Keto stage

  • Flu that may last even a month

Foods We Cannot Take on a Ketogenic Diet

To avoid any negative influence or impact on your Keto success, it is highly recommended one follows a traditionally healthy diet plan to stay on track with the Ketogenic or the Keto system of diet. It is pertinent to keep a note of the food that are off-limits.

Bread and pasta made from durum wheat, rice, and other refined carbs

When you are on a Keto diet, every crumb counts. Upon intake of these food items, one ends up taking way more than the allowed carb levels. For those who find it difficult to completely do off with these, they can always limit the portion size to moderate levels as suggested by their diet planner.

To Cocktails, Sodas and Beer

Ketosis is a phase where one cannot take time for shots. While intake of dry red or white wine is permissible within limits, it is wiser to avoid Beer, Vodka, Rum, Gin, or even other caffeinated drinks per se. Consumption of drinks laced with alcohol produces an adverse effect on the human liver which plays a critical role in generating ketones.

No consumption of soda drinks infused with wibbly, wobbly, timey, wimey sugar. If you do not cut that, you are sure to be knocked out of Keto success.

Jams and Honey

“The toast is bland without some maple syrup or hazelnut spread. Ah, never mind, lemme apply some honey…” No, no, no – you cannot do that. Consumption of these items may cause blood sugar spikes.


While we totally consider counting the vitamins and minerals, juices add to our diets, these are still high in sugar which one should strictly avoid on a ketogenic diet. Juices lack fiber needed for proper digestion. Juices slow down the digestive process of the tract and disturb blood sugar levels.

Sauces and Ketchups

Ketosis is no stage to relish the taste of amazing barbecue or tandoori sauces or even the humble tomato sauce or ketchup for that matter. Ketchups and sauces are packed in sugar. Consuming more of these makes one non-keto-friendly. You can always replace these with mayonnaise or mustard spreads rich in fats.

Legumes, Beans, and Sprouts

Although these are considered nutritious for their high iron and potassium levels, consumption of these while on a ketogenic diet can be harmful. These food items contain a lot of carbs. A cup of baked beans or sprouts contains nothing less than 12 g net carbs just what can get you off the Keto track.

Consider replacing these with sunflower seeds, non-starchy veggies or broccolis, or lettuce instead.

Chips and Wafers

Chips out, nuts in! You guessed that right. Chips are not Keto-friendly. You can replace these with crispy, air-fried, or baked nuts instead. But, no salted nuts – be it almonds or peanuts. An ounce of chips gives you nothing less than 14 g of net carbs. Alarming indeed!

Fruits to be avoided

Fruits are naturally rich in fiber and considered good for the digestive process. However, fruits that are high in glucose and carbs should be avoided while on a ketogenic diet. Grapes, bananas, apples, mangoes and pears are not to be consumed in the diet system. Bananas are considered to blow off our entire carbs allowance.

Avocadoes, olives, and berries in low portions can always be a substitute for the regular fruits. These are high in nutrients and a good source of energy-producing fats too.

Starchy Veggies

Think twice before consuming sweet potatoes or regular potatoes. Although they are packed with vitamins and minerals they are starchy and come with high levels of carbs.

Replace regular cow milk with almond milk

Regular milk is rich in fats but that does not make it Keto-friendly. Milk can surely get you off the Keto track. If you are really keen on having a few sips of something milky in a day, replace cow or buffalo milk with almond milk.


It is sure to tip you off the edge. High on vitamins and carbs both, better replaced with substitutes like bell peppers that come with low levels of carbs.

Artificial Sweeteners

Artificial sweeteners containing Aspartame, Acesulfame, Sucralose, and Saccharin can lead to sugar cravings disturbing your Ketosis phase and causing a spike in blood sugar levels, and sometimes even leading to headaches.

Curds and Yoghurt

Curds and yoghurt vary in carb levels. The flavored or sweetened varieties of these contain carbs which make them non-Keto-friendly. Be mindful of consuming only the strained varieties of these.

Quinoa and Grains

We know Quinoa and Millets are loaded in nutrients; however, they are immensely high in carbs too. Half a cup of Quinoa can produce 20 g of carbs deeming it non-friendly to become a part of your Keto meal.


If you are on a Keto diet, here’s a strict No to milky and white chocolates. This can be tough for those who have their mind and heart in chocolates. They can always replace these with dark chocolates containing nothing less than 70% cacao.


In the Ketosis phase, the carbohydrate intake levels of the body take a deep dip. It is almost like when you haven’t had food for a long time. The insulin levels fall too. The body releases fats to provide energy. The fat later enters the liver and takes the form of ketones.

During the adaptation phase of ketosis, the body burns fats and ketones instead of carbohydrates. To avoid a range of negative symptoms, it is always recommended to follow a diet that aligns with the ketosis system. This helps minimize the side effects of ketosis.

Updated on: 27-Feb-2023


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