What are the best ketogenic foods?

Calculating your macronutrients can be annoying and at times impractical. It helps to have an idea about which foods you can generally eat without thinking about it, and which you should avoid. We've set out three lists we eat by below: (1) good to go (2) approach with caution; and (3) off the wagon. A precautionary note: no one at Keto Hana is a doctor, these things work for us but that does not mean that they will work for you. You should always consult with your doctor before making significant dietary changes. In the words of Tim Ferris "I'm not a doctor and I don't play one on the internet" – us neither.

Good to Go

These are the cornerstones of our ketogenic diets. We would have to consume a ludicrous amount of any of the foods on this list to overeat on carbohydrates. We keep an eye on the protein consumption and calories but generally eat freely any of the foods on this list. Some people report a spike in LDL levels with too much diary and saturated fats and as we have said before, everyone should get regular blood lipid test to monitor the effects different foods have on your health. 

Proteins

Dairy

Fats

Nuts

Vegetables

Eggs

Cheese

Avocado oil

Almonds

Leafy green vegetables

Meats

Double Cream

Butter

Flaxseeds

Asparagus

Cured meats and cured sausages

Full fat yoghurt

Coconut Oil

Macadamia nuts

Aubergines

Seafood

Full fat milk (the fattier the better)

Duck fat

Pumpkin Seeds

Avocado

 

 

Ghee

Sunflower seeds

Broccoli

 

 

Lard

Walnuts

Brussels

 

 

 

 

Cabbage

 

 

 

 

Cauliflower

 

 

 

 

Celery

 

 

 

 

Courgettes

 

 

 

 

Leeks

 

 

 

 

Mushrooms

 

 

 

 

Olives

 

 

 

 

Onions

 

 

 

 

Peppers

 

 

 

 

Pumpkin

 

 

 

 

Radish

 

 

 

 

Spring Onions

 

 

 

 

Tomatoes

 

Approach with Caution

We find it is possible to stay in ketosis while eating a reasonable amount of these foods. These foods contain more carbohydrates per 100g than those on the good to go list. It helps to keep an eye on the carbohydrate intake as it's possible to get a bit overexcited with second helpings of some of these. We try not to weigh food religiously but just approach with sensible caution when eating these.

Nuts

Vegetables

Cashews

Butternut squash

Chestnuts

Calabash

Hazelnuts

Carrots

Pecans

Celeriac

Pine nuts

Garlic

Pistachio nuts

Ginger

 

Green beans

 

Okra

 

Peas

 

Sweet potato

 

Off the Wagon

If you're eating these foods and staying in ketosis, please drop us a line and let us know how you're doing it. These foods either have a high carbohydrate content or contain refined sugar / preservatives etc. At Keto Hana, we don't believe in putting that stuff in our products or our bodies.

Danger Carbs

Drinks

Fats

Processed stuff

Vegetables

Secret Sugar

Flour

Beer

Margarine

Fast food

Beetroot

Fizzy drinks

Bread

Cider

Vegetable oils

Meat cured with sugar

Parsnips

Honey

Grains (wheat, oats, barley etc)

Soft drinks

Vegetable fats

Anything with added sugar

Peanuts

Squash

Beans

Fruit juice

 

 

Potatoes

Syrups

Cake (obviously)

 

 

 

 

SUGAR

Corn

 

 

 

 

 

Quinoa / Couscous

 

 

 

 

 

                                                                                                                       


3 comments

  • Pecans have fewer carbs (overall & net) than almonds, according to to the USDA. Yet almonds are on your “go to” list and pecans on your “approach with caution” list.

    Pecans 100 g Total Carbohydrate 14 g, Dietary fiber 10 g
    Almonds 100 g Total Carbohydrate 22 g Dietary fiber 12 g

    Tammy
  • When will this be back in stock ? Thanks

    Kathy
  • This granola is so amazingly wonderful! Thank you for making it! My husband ordered it and we were anticipating the arrival for awhile since we live in the USA. We opened it right away and had a small bowl. My son came home and had some. Now we are wondering if we can get it in bulk! The taste is pure heaven!
    Thank you!

    Marin Muir

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