Quinoa is often referred to as a “superfood,” and also a healthier alternative to carbs like rice or other grains. Still, it’s too high in carbs for the keto diet and also has a high glycemic index. This means it takes longer to digest, which causes a slow rise in blood glucose and insulin levels. As some point out, quinoa is an option if you’re on a targeted keto diet, which is for more active people.
As Shape points out, bananas are a complex carbohydrate that contain a lot of potassium. While this is a good thing for many reasons, it’s not a good option for someone following the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs for this diet.
According to Keto Summit, there are a few reasons why soy products, such as tofu and soy milk, aren’t great options for the keto diet. One is that they are high in phytoestrogens, which could affect hormone levels. Another is that many soy products are highly-processed, something you definitely want to avoid on the keto diet. Lastly, soy products are high in phytates, which can bind to minerals and prevent their absorption in your body.
Most nuts are encouraged to be eaten on the keto diet, as they are high in natural fats and proteins, which is exactly what one wants. However, some nuts have too many carbs to support ketogenesis. This includes nuts like cashews, and also chestnuts and pistachios.
In general, the sweeter a vegetable is, the more natural sugar it has, which means it might not be an option on the keto diet. While some forms of squash are okay, one that is not is butternut squash. It’s too high in glucose and carbs to make it a good fit.
Starchy vegetables, like potatoes, are a definite “no” for the keto diet – they simply have too many carbs. You should be avoiding potatoes completely if you’re on the keto diet. Other starchy vegetables include corn, yams, and sweet potatoes.
Grapes are definitely not allowed on the keto diet. Not only are they particularly high in sugar, but they are almost all carbohydrates. Grapes can easily slow down or even stop ketogenesis, even if eaten in small quantities. That means you also can’t have too much wine or raisins.
There are some protein bars out there that are great for the keto diet, but not all energy bars are made the same. Many can be highly-processed and filled with things like vegetable oil, artificial sweeteners, and additives that can all mess with the ketogenic state.
There are a lot of fruits that aren’t keto-friendly, thanks to their sugar and carb content. Red apples stand out because of how much sugar they have. If you really want an apple, you’re better off with a yellow or a green one, which have less sugar. You should also limit the number of berries and citrus fruits you eat if you’re following the keto diet.