16 Foods to Avoid on the Keto Diet: What Not to Eat for Ketosis

The ketogenic diet has gained massive popularity as an effective approach to weight management and metabolic health. However, success on this high-fat, low-carb diet depends heavily on knowing which foods to avoid or limit. Understanding what not to eat on keto is just as important as knowing what to include in your meal plan.

The primary goal of the keto diet is to achieve and maintain ketosis—a metabolic state where your body burns fat for fuel instead of carbohydrates. To reach this state, you’ll need to restrict your daily carb intake to typically 20-50 grams, while increasing your fat consumption to 55-60% of total calories and keeping protein moderate at 30-35%.

This article explores 16 foods you should avoid or significantly limit on the keto diet to help you stay in ketosis and achieve your health goals.

Understanding Carb Limits on Keto

Before diving into specific foods, it’s essential to understand how carb counting works on keto. Most people following a ketogenic diet aim for:

• Total carbs: 20-50 grams per day
• Net carbs: Total carbs minus fiber (the number many keto dieters track)
• Fat: 55-60% of daily calories
• Protein: 30-35% of daily calories

Even small portions of high-carb foods can quickly exceed your daily limit, potentially kicking you out of ketosis. Let’s examine which foods pose the biggest challenges.

Grains and Starches to Avoid

1. Rice (White and Brown)

Rice is definitely not keto-friendly. A standard half-cup serving of cooked white rice contains approximately 26.5 grams of carbs with minimal fiber. Brown rice, while more nutritious, isn’t much better for keto purposes, packing about 23 grams of carbs per half-cup serving.

Even small amounts of rice can consume your entire daily carb allowance. Whether it’s jasmine, basmati, or wild rice, all varieties are too high in carbohydrates for a ketogenic diet.

Keto alternatives: Try cauliflower rice, which contains only 5 grams of carbs per cup, or shirataki rice, a nearly zero-carb option made from konjac root.

2. Bread and Baked Goods

Bread is one of the most challenging foods to give up on keto, but it’s necessary. A single slice of white bread contains about 13 grams of carbs, while whole wheat bread has approximately 12 grams per slice. This means just two slices could max out your daily carb limit.

Avoid:

• White and whole wheat bread
• Bagels and English muffins
• Croissants and pastries
• Crackers and breadsticks
• Dinner rolls and buns

Keto alternatives: Look for specialty keto bread made with almond flour, coconut flour, or flaxseed meal. Many recipes are available for homemade low-carb bread options.

3. Pasta and Noodles

Traditional pasta is a refined carbohydrate that’s off-limits on keto. A single cup of cooked white pasta contains 33 grams of carbs. Whole wheat pasta isn’t much better at around 30 grams per cup.

Keto alternatives: Zucchini noodles (zoodles), shirataki noodles, kelp noodles, or hearts of palm pasta can satisfy pasta cravings without the carbs.

4. Quinoa and Ancient Grains

While quinoa and other ancient grains like farro, bulgur, and amaranth are considered healthy, they’re too high in carbs for keto. A half-cup serving of cooked quinoa contains 20 grams of carbs, while millet packs 37 grams per 50-gram serving.

If you choose to include these occasionally, treat them as a small garnish rather than a meal base, and carefully track your portions.

Starchy Vegetables to Limit

5. Potatoes (All Varieties)

Potatoes are among the highest-carb vegetables and should be avoided on keto. This includes:

• White potatoes: 26 grams of carbs per medium potato
• Sweet potatoes: 24 grams of carbs per medium potato
• Yams: 27 grams of carbs per half-cup serving

All forms of potatoes—mashed, baked, fried, or roasted—are too starchy for ketosis.

Keto alternatives: Mashed or roasted cauliflower, turnips, or radishes can provide similar texture and satisfaction with far fewer carbs.

6. Corn and Peas

While technically vegetables, corn and peas are botanically classified as starchy vegetables due to their high carbohydrate content.

• Corn: 17 grams of carbs per half-cup
• Peas: 11 grams of carbs per half-cup

These should be avoided or consumed in very minimal amounts on a strict keto diet.

7. Carrots and Beets (in Large Quantities)

While carrots and beets have slightly fewer carbs than potatoes, they still contain enough to impact ketosis if eaten in large portions. Small amounts may fit into your macros, but they shouldn’t be dietary staples.

Fruits to Avoid or Limit

8. High-Sugar Fruits

Most fruits are naturally high in sugars and carbohydrates, making them problematic for keto. Limit or avoid:

• Bananas: 27 grams of carbs per medium banana
• Mangoes: 24 grams of carbs per cup
• Grapes: 16 grams of carbs per half-cup
• Apples: 21 grams of carbs per medium apple
• Pineapple: 22 grams of carbs per cup
• Oranges: 15 grams of carbs per medium orange

Keto-friendly fruits: Stick to berries (strawberries, raspberries, blackberries), avocados, tomatoes, and small portions of watermelon or cantaloupe.

9. Dried Fruits

When fruit is dried, the water content is removed, concentrating the natural sugars into smaller serving sizes. This makes dried fruit extremely high in carbs:

• Dried figs: 27 grams of carbs per 40-gram serving
• Raisins: 31 grams of carbs per quarter-cup
• Dates: 18 grams of carbs per date
• Dried cranberries: 33 grams of carbs per quarter-cup

Dried fruits are often added to trail mixes, granolas, and baked goods, so always check ingredient labels.

Legumes and Beans

10. Most Beans and Lentils

Beans and lentils are nutritious foods rich in protein and fiber, but they’re also high in carbohydrates:

• Black beans: 24 grams of carbs per half-cup
• Kidney beans: 20 grams of carbs per half-cup
• Chickpeas: 27 grams of carbs per half-cup
• Lentils: 20 grams of carbs per half-cup
• Pinto beans: 22 grams of carbs per half-cup

If you want to include legumes, opt for smaller portions of green beans (4 grams per half-cup) or black soybeans (6 grams per half-cup).

Hummus, made from chickpeas, can fit into keto in very small portions (about 2 tablespoons), but measure carefully.

Sugary and Processed Foods

11. Sweetened Dairy Products

Plain, full-fat dairy can be part of a keto diet, but sweetened varieties pack hidden carbs:

• Flavored yogurt: 20-30 grams of carbs per cup
• Chocolate milk: 26 grams of carbs per cup
• Sweetened condensed milk: 166 grams of carbs per cup
• Ice cream: 23 grams of carbs per half-cup

Better choices: Plain Greek yogurt (6 grams per cup), unsweetened almond milk (3 grams per cup), or heavy cream (less than 1 gram per tablespoon).

12. Honey, Maple Syrup, and Agave

Natural sweeteners are still high in carbs and can spike blood sugar:

• Honey: 17 grams of carbs per tablespoon
• Maple syrup: 13 grams of carbs per tablespoon
• Agave nectar: 16 grams of carbs per tablespoon
• Table sugar: 12 grams of carbs per tablespoon

Keto alternatives: Use stevia, erythritol, monk fruit sweetener, or allulose for sweetening without the carbs.

13. Sugar-Glazed or Honey-Baked Meats

While plain meats are keto-friendly, processed meats with added sugars are not. Be cautious with:

• Honey-baked ham
• Glazed ham
• Teriyaki-marinated meats
• BBQ meats with sweet sauces
• Sweet sausages

The sugar content in these preparations can add significant carbs. Choose plain deli meat, which typically has less than 1 gram of carbs per slice.

Beverages to Avoid

14. Sodas and Sweet Drinks

Regular sodas are essentially liquid sugar with zero nutritional value:

• Cola: 39 grams of carbs per 12-ounce can
• Fruit punch: 30 grams of carbs per 8 ounces
• Lemonade: 28 grams of carbs per 8 ounces
• Sweet tea: 22 grams of carbs per 8 ounces

Better options: Water, sparkling water, unsweetened tea, black coffee, or diet sodas (in moderation).

15. Fruit Juices and Smoothies

Even 100% fruit juice concentrates natural sugars without the beneficial fiber found in whole fruits:

• Orange juice: 26 grams of carbs per cup
• Apple juice: 28 grams of carbs per cup
• Grape juice: 37 grams of carbs per cup

Most commercial smoothies are even worse, combining fruit juices with added sweeteners, often exceeding 50-60 grams of carbs per serving.

16. High-Carb Alcoholic Beverages

Some alcoholic drinks are particularly high in carbs:

• Beer: 13 grams of carbs per 12-ounce can
• Margarita: 36 grams of carbs per drink
• Piña colada: 32 grams of carbs per drink
• Sweet wines: 8-20 grams per glass

Lower-carb options: Dry wines (3-4 grams per glass), light beer (3-6 grams), or spirits mixed with sugar-free mixers.

Condiments and Sauces High in Hidden Sugars

Many condiments contain hidden sugars that can add up quickly:

• Ketchup: 4 grams of carbs per tablespoon
• BBQ sauce: 6 grams of carbs per tablespoon
• Sweet chili sauce: 15 grams per 2 tablespoons
• Teriyaki sauce: 3 grams per tablespoon
• Honey mustard: 5 grams per tablespoon

Keto-friendly condiments: Mustard, mayonnaise, hot sauce, ranch dressing, and vinegar-based sauces typically have less than 1 gram of carbs per serving.

Low-Fat and “Diet” Foods

Ironically, many foods marketed as healthy diet options aren’t suitable for keto. When fat is removed from products, manufacturers often add sugar to improve taste. Watch out for:

• Low-fat yogurt
• Reduced-fat peanut butter
• Fat-free salad dressings
• Light margarine
• Skim milk

Remember, the keto diet is high-fat by design. Full-fat versions are typically better choices that provide satiety and support ketosis.

Surprising Foods That Aren’t Keto-Friendly

Some foods might surprise you with their carb content:

• Milk chocolate: 16 grams of carbs per ounce
• Cashews: 9 grams of carbs per ounce (much higher than other nuts)
• Protein bars: Often 15-30 grams of carbs each
• Granola: 18 grams of carbs per quarter-cup
• Energy drinks: 28 grams of carbs per can

How to Navigate These Restrictions

Avoiding these foods might seem challenging at first, but with planning and creativity, you can find satisfying alternatives:

Smart Substitutions

• Use cauliflower as a base for rice, mashed potatoes, or pizza crust
• Try zucchini noodles instead of pasta
• Replace breadcrumbs with crushed pork rinds or almond flour
• Use lettuce wraps instead of tortillas or bread
• Swap regular flour for almond or coconut flour in baking

Reading Labels Carefully

Many packaged foods contain hidden carbs in the form of:

• Added sugars (look for words ending in “-ose”)
• Maltodextrin
• Corn syrup
• Dextrose
• Modified food starch

Always check nutrition labels and ingredient lists, paying attention to serving sizes.

What You Can Eat on Keto

While this article focuses on foods to avoid, it’s equally important to know what you can enjoy freely:

• Proteins: Beef, pork, chicken, fish, eggs, and seafood
• Healthy fats: Olive oil, coconut oil, butter, avocado oil
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, bell peppers
• Full-fat dairy: Cheese, heavy cream, plain Greek yogurt
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
• Berries: In moderation

Important Considerations Before Starting Keto

Before dramatically changing your diet, consider these important points:

Consult Healthcare Professionals

Speak with a doctor or registered dietitian before starting keto, especially if you have:

• Diabetes or blood sugar issues
• Kidney disease
• Heart conditions
• A history of eating disorders
• Pregnancy or breastfeeding status

Consider Long-Term Sustainability

Research on the long-term effects of ketogenic diets is still limited. Some potential concerns include:

• Reduced fiber intake from limiting fruits, whole grains, and legumes
• Potential nutrient deficiencies without careful planning
• Social and lifestyle challenges
• Sustainability of such restrictive eating patterns

Monitor Your Body’s Response

Pay attention to how your body responds to keto. Some people thrive on this diet, while others may experience:

• Initial “keto flu” symptoms (fatigue, headaches, irritability)
• Digestive changes
• Changes in athletic performance
• Altered sleep patterns

The Bottom Line

Successfully following a ketogenic diet requires careful attention to carbohydrate intake. The 16 food categories covered in this article—from rice and bread to sugary beverages and hidden carbs in sauces—can quickly exceed your daily carb limit and prevent ketosis.

The key to keto success lies in focusing on whole, unprocessed foods while avoiding refined carbohydrates, sugars, and starchy vegetables. With proper planning, creative substitutions, and awareness of hidden carbs in packaged foods, you can maintain ketosis while still enjoying satisfying, nutritious meals.

Remember that the best diet is one you can maintain long-term that supports your individual health goals. If keto feels too restrictive, consider other low-carb approaches that might be more sustainable for your lifestyle. Always prioritize nutrient-dense foods and consult with healthcare professionals to ensure your dietary choices support your overall health and wellbeing.

Whether you’re just starting keto or looking to troubleshoot why you’re not seeing results, eliminating or significantly limiting these 16 food categories can help you achieve and maintain the metabolic state of ketosis necessary for success on this high-fat, low-carb diet.

Sources:

• National Institutes of Health – Ketogenic Diet Overview
• PubMed Central – Ketogenic Diet Carbohydrate Restrictions
• USDA FoodData Central – Nutritional Information Database
• PubMed Central – Dietary Fiber and Health Benefits
• PubMed Central – Nutrient Deficiencies in Low-Carb Diets
• FDA – Trans Fat Guidelines