The Worst Keto Friendly Low Carb Foods

Beginning a keto diet necessitates understanding which foods to avoid so that you can maintain ketosis and achieve your health goals. But just because something has no carbohydrates doesn't mean it should become a staple on your keto journey.

Learn about how unhealthy low-carb foods such as soy protein isolate and casein may disrupt liver function and can spike insulin levels. Discover how common sugar alternatives, such as maltitol and aspartame, have been linked to digestive disturbances and gut flora imbalances. Choosing suitable low-carb protein sources is crucial for a healthy ketogenic diet.

Soy Protein Isolate

Soy protein isolate can damage the liver and interfere with mineral absorption due to high levels of phytic acid. In addition, most soy crops are genetically modified and may pose long-term health risks.

Casein: Spikes Insulin Levels and Usually Comes from Grain-Fed Cows

Casein can cause insulin spikes similar to those caused by carbs and often comes from grain-fed cows exposed to pesticides or antibiotics.

Instead, choose healthier low-carb protein sources like grass-fed beef or free-range chicken, and look for non-GMO labels when purchasing plant-based proteins like pea or hemp protein.

Harmful Sugar Alternatives on Keto

Following a keto diet means avoiding sugar and high-carb foods. Many people turn to sugar substitutes to avoid spiking blood sugar on keto, but not all sugar alternatives are created equal.

Maltitol: The Bloating, Blood Sugar Spiking Sweetener

Maltitol, a sugar alcohol often used in low-carb products, can cause gastrointestinal distress and blood glucose spikes due to its high glycemic index. Avoiding this sugar substitute is recommended when following a keto diet.

Aspartame: The Gut-Flora Disruptor

Aspartame, commonly found in "sugar-free" items, may disrupt the balance of gut bacteria and potentially result in elevated insulin resistance.

Instead of aspartame and maltitol, opt for natural and gut-friendly sweeteners like erythritol, xylitol, or stevia, which have lower GI values and are less likely to cause digestive problems or interfere with your gut health.

Processed Foods to Avoid on the Keto Diet

Avoiding processed foods like cheese, lunch meats, fast foods, and margarine is crucial for optimal health during ketosis.

These food items often contain unhealthy additives such as preservatives, nitrates, hormones, and MSG, which can harm one's health.

Processed Cheese

Most processed cheese is loaded with unhealthy additives and comes from cows that are not grass-fed, resulting in nutrient-low cheese products that may fuel inflammation.

Opt for high-quality grass-fed dairy products to get essential nutrients without the harmful ingredients found in processed cheese.

Processed Meats

Avoiding processed meats like deli meat and hot dogs is crucial when following a keto diet. These products often contain preservatives and nitrates linked to various health issues.

Choose organic or pasture-raised meat options whenever possible to ensure better quality protein sources.

Margarine

Avoid margarine, as it often contains unhealthy additives and trans fats, which can increase the risk of heart disease. Instead, look for healthier fat sources like grass-fed butter or coconut oil to enhance your meals while staying on track with your keto goals.

Other Foods to Avoid on Keto

Don't let these seemingly keto-friendly foods fool you - they could be hiding carbs, triggering inflammation, or even exposing you to harmful chemicals like glyphosate.

Vegetable Oils

Omega-6 fatty acids in vegetable oils like soybean or corn can cause inflammation. Switch to healthier options like coconut or olive oil instead.

Corn Fiber

Corn fiber is a cheap filler in low-carb products that can cause bloating and digestive issues. Look for natural fibers like psyllium husk or flaxseed meal instead.

Farm-Raised Fish

Farm-raised fish are often fed GMO grains that contain harmful chemicals. Choose wild-caught fish for a healthier option.

Low-Fat Dairy

The following are good options for low-fat dairy, as well as tips on what to look for when shopping for them.

• Milk: Low-fat milk may contain higher levels of glyphosate residue. Opt for full-fat, organic, or grass-fed milk instead.

• Yogurt: Low-fat yogurt can also have high levels of glyphosate. Choose full-fat and organic options when possible.

• Cheese: Look for grass-fed or organic milk varieties to avoid potential glyphosate exposure.

Pork Rinds

Snacking on pork rinds is a popular choice for those following a keto diet, but beware of the MSG content in some store-bought brands, which can cause a 300% spike in insulin levels.

Monosodium glutamate (MSG) is a flavor enhancer found in many processed foods, including some pork rind brands, that can hinder your progress on the keto diet and lead to weight gain or other health issues.

• Avoiding MSG: Opt for pork rind brands that do not contain MSG to maintain stable insulin levels while still enjoying a crunchy treat on the keto diet.

• Homemade alternatives: Make your pork rinds to ultimately control the ingredients and seasonings used.

• Hidden sources: Some food items might list "natural flavors" as an ingredient instead of explicitly stating they contain MSG, so check ingredient labels carefully.

Dirty Keto: Quick and Convenient, but at What Cost?

Dirty keto, the fast-food style of the ketogenic diet, may appear to be a simple way out, but it has its drawbacks.

Low-carb fast food options like bunless burgers may expose you to unhealthy ingredients, high sodium levels, and harmful trans fats.

For a better keto lifestyle, choose whole foods like grass-fed meats, wild-caught fish, organic vegetables, and beneficial fats from products like kefir, avocados, swiss cheese, or gouda.

Remember, dirty keto should be an exception rather than the rule. Opt for nutrient-dense whole foods and make healthier choices when eating out for long-term success on your ketogenic journey.

Conclusion

Don't let these sneaky foods sabotage your keto progress: ditch soy protein isolate and casein, harmful sugar alternatives like maltitol and aspartame, processed meats and cheese, hidden carbs in vegetable oils and corn fiber, and farm-raised fish fed with GMO grains or low-fat dairy products high in glyphosate herbicide.

And don't fall for the Dirty Keto trap of fast-food bunless burgers made with meat from animals fed with GMO grains or pork rinds loaded with insulin-spiking MSG.

Instead, stick to healthy and nutrient-dense options to optimize your health while maintaining ketosis.