Meat & Meat Alternatives
Deli meat (some, not all)
Hot Dogs (with fillers)
Sausage (with fillers)
Almond Milk (sweetened)
Coconut Milk (sweetened)
Soy Milk (regular)
Nuts & Seeds
Fruits & Vegetables
Beans (all varieties)
- Food rich in carbohydrates, factory-farmed meat and Processed Foods
- All grains, even wholemeal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat and sprouted grains), quinoa and potatoes. This includes all products made from grains (pasta, bread, pizza, biscuits, cakes, crackers etc).
- Sugar and sweets (table sugar, high-fructose corn syrup, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).
- Factory farmed pork and fish, which are high in inflammatory omega 6 fatty acids: farmed fish may contain polychlorinated biphenyls (PCBs).
- Fish that are high in mercury (swordfish, king mackerel, shark, etc)
- Processed foods containing carrageenan (e.g. almond milk products), MSG (e.g. some whey protein products), Sulphates (e.g. dried fruits) or PCB’s (e.g. in some farmed fish). They don’t always appear on the label!
- Artificial sweeteners (Splenda, Equal, sweeteners containing aspartame, acesulfame, sucralose, saccharin, etc).
- Refined oils/fats (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed and corn oil) and trans fats such as margarine.
- Foods labelled low-fat, low-carb and zero-carb. (Atkins products, diet drinks, chewing gum and mints may be high in carbs or contain artificial additives, gluten, etc.
- Milk (only small amounts of raw, full-fat milk is allowed. Milk is not recommended for several reasons. Of all diary products, milk is most difficult to digest, as it lacks the “good” bacteria – eliminated through pasteurisation – and may even contain hormones, and it is quite high in carbs (4 to 5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk, but be aware of the extra carbs).
- Alcholic and sweet drinks (beer, sweet wine, cocktails, etc) apart from small amounts of spirits and dry wine.
- Tropical fruit (pineapple, mango, banana, papaya etc.). Avoid fruit juices (yes, even 100% fresh juices!), smoothies are better, since they have fibre, but they too should be limited. This also includes dried fruit (dates, raisins, sultanas, etc). If eaten in large quantities.
- Soy products, apart from a few non-GMO fermented products that are known for their health benefits.
- Wheat gluten, which may be used in some low-carb foods.
- Products containing BPA, beware of BPA lined cans. If possible, use naturally BPA-free packaging, like glass jars, or make your own ingredients, such as ghee, ketchup, coconut milk, or mayonnaise. BPA has been linked to many negative health effects, such as impaired thyroid function and cancer.
Sweeteners To Avoid and Why
Maltodextrin – This highly processed sweetener is produced from starchy plants like rice, corn or wheat and contains the same amount of calories and carbs as regular sugar.
Honey – High-quality honey contains antioxidants and nutrients, making it a better choice than refined sugar. However, it’s still high in calories and carbs and may not be suitable for a keto diet.
Coconut sugar – Made from the sap of the coconut palm, coconut sugar is absorbed more slowly than regular sugar. However, it’s also high in fructose, which can contribute to impaired blood sugar control.
Maple syrup – Each serving of maple syrup packs a good amount of micronutrients like manganese and zinc but is also high in sugar and carbs.
Agave nectar – This is about 85% fructose, which can decrease your body’s sensitivity to insulin and contribute to metabolic syndrome, making it difficult for your body to regulate blood sugar levels.
Dates – This dried fruit is often used to sweeten desserts naturally. Despite supplying a small amount of fibre, vitamins and minerals, dates also contain a substantial amount of carbs.