When it comes to the ketogenic diet, there are lots of unhealthy foods that you definitely cannot eat—baked goods, candy, and chips are just some of them. But did you know there are plenty of healthy foods that are also off-limits in a ketogenic diet? These foods are rich in carbohydrates among other vitamins and minerals that your body simply cannot go into a ketogenic state.
That just goes to show that not all carbohydrates are bad for you and that you can definitely be healthy even while eating carbohydrates! Let’s take a look at some of these carbohydrate-packed healthy foods.
1. Quinoa
This superfood from Peru may technically be a seed, but it’s actually also a grain (a pseudo-grain, if you will). Indeed, many people replace their rice or pasta with quinoa because of its grainy texture.
While quinoa is packed with more protein than its counterparts, it also comes with a lot of carbohydrates. A half cup of this has 17 g of carbohydrates and can easily use up your allotment for the day on a ketogenic diet. You can still eat quinoa, but be very careful about what you eat for the rest of the day.
2. Apples
As the popular saying goes, “An apple a day keeps the doctor away.” But it should also say, “An apple a day keeps the person on a ketogenic diet away!”
That’s because while incredibly tasty and healthy, apples have around 22 g of carbohydrates apiece, which is enough to kick your body out of ketogenic mode. In fact, you’ll find that most fruits aren’t allowed on a ketogenic diet.
So, if you’re a fan of fruits but need to be on keto for whatever reason, have half-servings of apples instead or just replace apples with nutrient-rich vegetables.
3. Black Beans
Black beans and other legumes may be a staple in vegan diets for their fiber-dense compositions, but they don’t have as much influence as a spot on a ketogenic diet. With all that fiber comes carbohydrates, and a half-cup of black beans can cost you as much as 13 g of it! It’s best to eat only a little bit of them a day and find another source of fiber for your diet.
4. Dark Chocolate
Dark chocolate is one of the healthiest desserts in the food market, even among diabetics! It’s loaded with antioxidants that can help your body get rid of toxins that cause cancer, heart disease, and many more.
Despite that, however, it comes with 10 g of carbohydrates for a small square, and one small square definitely won’t keep you full throughout the day. You can have dark chocolate as a treat once in a while, but don’t make it a habit.
5. Sweet Potatoes
Potatoes are an immediate no-no in a ketogenic diet, and so are sweet potatoes. While the latter is a lot healthier than regular potatoes, they’re still filled with a ton of starch that simply does not have a place in the ketogenic diet no matter how you prep them.
For your reference, one medium-sized sweet potato has around 20 g of carbohydrates!
6. Yogurt
Yogurt, like many other dairy products, is made of whole cow’s milk. Milk is loaded with lots of yummy, healthy things like vitamins, minerals, and unfortunately for ketogenic diet followers, carbohydrates. This is without even considering the added sugars companies add to their yogurts to make them tastier!
If you want to incorporate yogurt into your ketogenic diet, opt for plain, fat-free Greek yogurt. They taste awesome in smoothies, breakfast bowls, or just as is!
7. Oranges
We already mentioned earlier that many fruits and foods are not an option in a ketogenic diet. But this also means that their juices are out of the question as well. Say goodbye to that glass of orange juice you nurse every day!
You wouldn’t want to replace real fruit with fruit juice anyway. Fruit juice strips the fruit of all its natural fibers, leaving you with a glass of pure sugar. You’ll want to eat the fruit as well to help manage your blood sugar levels.
8. Squash
Sorry to all the fall lovers out there, but squash is another vegetable that’s pretty high in carbohydrates. One cup of squash has around 12 g of carbohydrates, making this Thanksgiving staple a poor ingredient in a ketogenic diet, indeed.
Despite that, it is a pretty rich source of fiber, so if you still want to eat squash, consider mixing it with other low-carbohydrate vegetables to mix things up while still getting that sweet taste of squash.
9. Chickpeas
Chickpeas are probably the most carbohydrate-dense food on this list! It comes at a whopping 32 g of carbohydrates per cooked cup, which is definitely more carbohydrates and foods than you should be eating on a ketogenic diet.
Instead, try going for hummus—this chickpea-based dip clocks in at 3 g of carbohydrates per 2 tbsp. Go for low-carbohydrate vegetables like cucumbers and celery to dip the hummus with.
10. Brown Rice
Brown rice might be the healthier alternative to white rice, but that doesn’t mean it’ll magically fit into a low-carbohydrate diet. There’s just no way to eat 23 g of carbohydrates a cup without putting a hinder to your weight loss plans. If you do plan on eating it, make sure you’re smart about the other carbohydrates you plan on eating for the rest of the day.
