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As a beginner making dietary changes, you don’t want to feel overwhelmed and left wondering how to
shop or what to eat next. And you shouldn’t have to wander aimlessly around the grocery store deliberating about what you can and can’t eat. But we know that keto can be confusing, especially if you’ve never stopped to
think about how many carbohydrates are in common foods. It’s easy to get the hang of shopping for the keto diet, but it takes a little practice (and a good keto grocery list). 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.
Epidemiological studies can’t prove meat directly increases the risk of gout. More research is needed. Many people adopt a keto carnivore approach and eat all or mostly meat and report no arthritis and better health all around. Healthy user bias must also be taken into account. Outside of the paleo and keto communities, generally speaking, people who eat large amounts of meat as part of a standard Western diet also tend to engage in other unhealthy behaviors that could increase gout risk, potentially skewing the outcome. For example, weak epidemiological studies don’t consider that, in their cases, people with gout also ate more total calories, had hypertension, and drank more alcohol.