Carbohydrates Foods

A low-carbohydrate diet can be challenging for some individuals who are used to consuming a diet high in carbohydrates. However, with careful planning and an understanding of which carbohydrates are allowed on the ketogenic diet, it’s possible to enjoy a varied and satisfying diet while still maintaining a state of ketosis.

Which Carbs to Eat

The best carbohydrate foods to eat on the keto diet are those that are low in net carbs and high in fiber, vitamins, and minerals. These include:

Leafy greens

Spinach, kale, Swiss chard, arugula, and lettuce.

Low-carb vegetables

Broccoli, cauliflower, zucchini, asparagus, bell peppers, and green beans.

Lower-sugar fruits

Avocado, raspberries, blackberries, and strawberries. These should be consumed in moderation due to their carb content.

Nuts and seeds

Almonds, walnuts, pecans, macadamia nuts, chia seeds, flaxseeds, and pumpkin seeds. Consume in moderation, as they can be calorie-dense.

Fermented vegetables

Sauerkraut and kimchi are great for gut health and are low in carbs.

Coconut products

Coconut flour and unsweetened coconut flakes are great alternative options to use in your recipes.

When following a keto diet, it’s important to prioritize nutrient-dense carbohydrate sources that provide essential vitamins, minerals, and fiber while keeping your carb intake low to maintain ketosis.

Sources of Carbohydrates

Simple and complex carbohydrates differ in their chemical structure and how quickly they are digested and absorbed in the body. Simple carbohydrates, also known as simple sugars, have a basic molecular structure composed of one or two sugar molecules. They are quickly absorbed into the bloodstream, causing a rapid spike in blood sugar and insulin levels. Complex carbohydrates, on the other hand, consist of a long chain of sugar molecules, which takes the body longer to break down and absorb, leading to a slower and more stable rise in blood sugar. Examples include whole grains, legumes, and vegetables. On a ketogenic diet, most of your carbohydrate intake should come from complex carbohydrates found in nutrient-dense, fibrous vegetables because they have less impact on blood sugar levels. However, due to the very low carbohydrate limit on a keto diet, even complex carbohydrate intake needs to be monitored closely.

Simple carbohydrates to avoid on the keto diet

These tend to spike blood glucose and prevent a state a ketosis.

• Sugar (white, brown, raw, or powdered)
• High fructose corn syrup
• Honey
• Maple syrup
• Agave nectar
• Soft drinks and fruit juices
• Candy and sweets
• Pastries and baked goods made with refined flour
• Breakfast cereals made with refined grains and added sugars
• Jams, jellies, and preserves with added sugar
• Some fruits with high sugar content (e.g., bananas, grapes, and pineapples)

Complex carbohydrates to include in the keto diet

Most of these are fine in moderation, you will just need to closely monitor. We discussed some of these above.

• Non-starchy vegetables (e.g., leafy greens, broccoli, cauliflower, bell peppers, zucchini, asparagus)
• Avocado
• Nuts and seeds (e.g., almonds, walnuts, chia seeds, flaxseeds)
• Small amounts of low-sugar fruits (e.g., berries)
• Coconut and almond flour (for baking keto-friendly alternatives)