Learn What to avoid and What to eat when on keto

Keto Friendly Pantry Essentials

To make your keto grocery shopping easier, here is the list of Pantry Essentials on a keto diet. 

It will help you to save money by not buying unnecessary items.

LOW-CARB FLOURS – Almond flour (1/4 cup or 28 grams of almond flour has around 160 calories and 6 grams of total carbs); Coconut flour (2 tablespoons or 18 grams of coconut flour has around 45 calories and 11 grams of total carbs); Flax meal (2 tablespoons or 14 grams of flax meal has nearly 70 calories and 5 grams of total carbs); Sunflower seed meal and Pumpkin seed meal.

SWEETENER – Stevia, Xylitol, Erythritol.

NUTS & SEEDS

CREAM CHEESE

COCONUT MILK & COCONUT CREAM

COCONUT OIL, AVOCADO OIL & OLIVE OIL

MEAT, POULTRY & SEAFOOD

NUT BUTTERS

KETO VEGETABLES & FROZEN VEGETABLES

CONDIMENTS – Mustard, mayonnaise, Sriracha, hot sauce, and vinegar.

CACAO POWDER, CACAO NIBS & SUGAR-FREE DARK CHOCOLATE

PSYLLIUM HUSKS

HERBS & SPICES – pink salt, sage, thyme, rosemary, black pepper, oregano, basil, ginger, turmeric, and cinnamon.



Keto Friendly Food List

I created a detailed keto-friendly food list so you can keep it in your shopping bag.

Vegetables: Lettuce (all types), greens (spinach, Swiss chard, collard, mustard greens, kale, and turnip); mushrooms, onion, garlic, asparagus, arugula, avocado, celery, squash, kohlrabi, bok choy, radishes, broccoli tomatoes, cauliflower, zucchini, eggplant. In moderation: artichokes, Brussels sprouts, broccolini, cauliflower, cucumbers, green beans, cabbage, okra, snap peas, snow peas, and fennel.

Fruits: Blackberries, cranberries, raspberries, lemon, lime, coconut, and tomatoes.

Meat & Poultry: Beef, pork, game, lamb, and veal, chicken, turkey and duck.

Ground meat: Pork, beef, turkey, and mixed ground meat.

Lunch & Deli Meats: Bacon, pancetta, pepperoni, salami, soppressata, chorizo, ham, pastrami, prosciutto, and speck. In moderation: bologna and mortadella.

Seafood: Fatty fish, white fish, lobster, crab, shrimp, scallops, mussels, squid, oysters, and octopus.

Dairy: Cream cheese, blue cheese, mozzarella, brie, Colby cheese, goat, provolone, Gouda, Muenster, camembert, and Swiss cheese; heavy cream, double cream, half-and-half; butter and ghee; eggs. In moderation: whole milk, cheddar cheese, feta, Pepper Jack cheese, full-fat Greek yogurt, crème fraîche, mascarpone, cottage cheese, sour cream, and ricotta.

Nuts & Seeds: peanuts, almonds, walnuts, Brazil nuts, pecans, hazelnuts, macadamia nuts, pine nuts, chia seeds, hemp seeds, pumpkin seeds, and sunflower seeds.

Fats & Oils: Coconut oil, avocado oil, olive oil, flaxseed oil, cocoa butter, and nut oil; lard, duck fat, schmaltz, and tallow.

Keto-friendly drink options: Coffee, tea, diet soda, seltzer, sparkling water, keto smoothies, zero carb energy drinks.

Other keto-friendly foods include: Herbs and spices (fresh or dried); bouillon cubes and granules.

Sauces & Condiments: Mayonnaise, mustard, tomato sauce, vinegar, and hot sauce (make sure to check the nutrition facts label).

Canned food: tuna anchovies, crab, salmon, sardines, tomato, sauerkraut, pickles, and olives (make sure to check the nutrition facts label).

Baking ingredients: almond flour, coconut flour, baking powder, baking soda, cocoa, vanilla extract, dark chocolate, glucomannan powder.

Nut & Seed Butters: peanut butter, almond butter, hazelnut butter, macadamia nut butter, coconut butter, pecan butter, sunflower seed butter, walnut butter, and tahini.

Vegetarian: Tempeh, tofu, full-fat coconut milk, jackfruit, nutritional yeast, Shirataki noodles, Nori sheets, roasted seaweed, Kelp noodles, Kelp flakes.

Keto-Friendly Alcohol: Whiskey, brandy, dry martini, vodka, and tequila.

Seaweed: Wakame, chlorella, nori, dulse, spirulina, and kelp.

Keto sweeteners: Stevia drops, Erythritol, and Monkfruit are zero carb sweeteners; Splenda (sucralose-based sweetener) has 0.5g of carbs per packet (1 g); Erythritol has 4 grams of carbs per teaspoon (4 grams); Xylitol has 4 grams of carbs per teaspoon (4 grams); 


Foods to Avoid on a Ketogenic Diet

Grains & grain-like seeds: Rice, wheat, quinoa, oats, amaranth, barley, buckwheat, corn, millet Flours: Wheat flour, cornmeal, arrowroot, cornstarch, cassava, dal, and fava beans.

Starches: Starchy vegetables, soy, lentils, sago, tapioca, plantain, banana, and mesquite.

Sugars: All types of sugar and syrup (rice syrup, malt syrup, sorghum syrup, corn syrup, carob syrup, and high maltose corn syrup), barley malt, cane juice crystals, cane juice, treacle, malt, rapadura, muscovado, panocha, scant, agave nectar, molasses, honey, and maple syrup.

Processed vegetable oils & trans fats: Diglycerides, shortening, vegetable shortening, margarine, interesterified oils, corn oil, cottonseed oil, grapeseed oil, safflower oil, and soybean oil.

Milk & reduced-fat dairy products: evaporated skim milk, low-fat yogurts, fat free butter substitutes, and reduced fat cheese.

Factory-farmed fish and eggs, processed meat

Fruits (other than berries) & dried fruits

Sugary drinks: soda and energy drinks.


KETO-FRIENDLY ALTERNATIVES

You’d be surprised just how many carbs are in common everyday foods. 

Below is a chart of common foods and their keto-friendly alternatives that you can enjoy at any time.

Note: Net carbs are the total carbs minus dietary fiber (soluble and insoluble) and sugar alcohols. Fiber and sugar alcohols are not counted toward net carbs because the human body cannot digest and break them down into glucose, so they do not spike blood sugar.





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