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Artificial sweeteners like sucralose (found in Splenda® products) are believed to have little to no effects on blood sugar and insulin levels, but this can depend on the person and how often they consume them. Some studies have associated the consumption of these diet sodas and artificial sweeteners with a greater risk of type 2 diabetes and metabolic syndrome. If you’re ever unsure about how a product impacts your blood sugar or ketones, it’s always best to check by testing your glucose or ketone levels. Some keto dieters prefer more natural keto sweetener options like monk fruit, stevia, and allulose. Others don’t mind enjoying products sweetened with keto-approved sugar alcohols like erythritol. What About Alcohol?You can consume alcohol on keto, but you’ll want to do it mindfully, and stick with low-carb options.
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To get you started and save you time and hassle, here’s a beginner keto diet food list. Carb-Loaded Foods to AvoidRefined Grains and Sugary Processed FoodsBecause you’re dropping your intake of carbohydrates, starches, and sugars down low, you’ll want to avoid carb-heavy foods like processed grain and wheat flour products, including:BreadWrapsTortillasNoodlesRicePastaCakesMuffinsRefined grains like wheat and corn turn largely to sugar in your blood, which could risk ketosis. Choose keto bread and keto cake instead! Grain-based flours aren’t keto-compliant, but there are alternative ingredients like psyllium husk, coconut flour, and almond flour. BeansOutside of black beans and green beans that can be eaten in moderation on keto, beans aren’t an acceptable keto food because they’re too high in carbs. This includes commonly eaten beans like pinto and kidney beans. Starchy VegStarchy vegetables like potatoes and yams should be switched out for low-carb veggies like bok choy, asparagus, and leafy greens. This means traditional mashed potatoes are off the menu, but you can enjoy cauliflower mash or low-carb mashed turnips. With the right seasonings, flavors, and cooking style, you won’t believe it’s not your carb-rich favorite. Turnips are a keto food stapleSugarYou’ll also need to ditch any obvious sugar sources like sugary beverages and candy bars. Be wary of the many places sugar can show up, from added sugars and corn syrup in salad dressings to sugar-glazed deli ham!Most FruitsFruit is nature’s candy, but most fruits are too high in sugar to be consumed on keto. You’ll need to steer clear of sugary fruits like pineapple and mango and choose from keto-approved fruits like berries.
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Your body needs a diverse range of nutrients, so it’s important to stay away from
dirty keto versions of your favorite comfort foods and snacks. Prioritize fresh produce and healthy meats and fats. Doctors advocate eating the rainbow and the whole spectrum of colorfulantioxidant-rich plant foods. Remember, it could take a few weeks or longer for your metabolism to adapt to eating healthier and more natural low-carb foods. Eat More FatMost of your energy on keto comes from fat, so make sure you’re eating enough
of it and eating the right kinds of healthy fats. Leave the fatphobia in the past and get ready to enjoy healthy fats like coconut oil and coconut milk, olive oil, grass-fed butter or ghee, grass-fed beef, wild-caught fish, avocado, nuts, nut butters, and seeds!Without enough healthy fat for fuel, you risk feeling lackluster and fatigued. Don’t buy into the fales statement that fat makes you fat. Eating healthy fats can actually help with weight loss and metabolism. Eat More OftenKeto meal preppingIf your metabolism isn’t fully adapted to keto, you may need to eat more often to provide energy for your brain and body. While intermittent fasting can be beneficial alongside a ketogenic diet, it doesn’t work for everyone, particularly those who aren’t fat adapted. Start with three meals every day and consume
snacks if you feel you need to.