Unexpected High-Carb Foods to Watch Out for on a Ketogenic Diet

Twelve Keto-Diet Compatible Foods Whose Carb Content Might Deceive You

In the world of ketogenic diets, staying within the recommended carbohydrate limit is crucial. However, some keto-friendly foods might be packing more carbs than expected, potentially disrupting ketosis unintentionally.

For instance, a cup of tomato sauce could contain 10-15 grams of carbs, and even no-sugar-added varieties aren't always carb-free. Taco seasoning mixes can add 4 grams of carbs for every two teaspoons of spice, making them a potential pitfall for those monitoring their carb intake.

Some low-carb foods, such as certain vegetables like beets and carrots, and nuts like cashews, have higher carb levels than anticipated. Processed or packaged foods often contain hidden carbs or added sugars, making careful labeling and carb counting essential.

Even seemingly innocent foods like Chia seed pudding contain 12 grams of carbs per 2 tablespoons, while a cup of plain yogurt contains around 10 grams of carbs. Surprisingly, a 12- to 16-ounce bottle of kombucha can vary between 5 and 25 grams of carbs, depending on the brand and flavour.

On the other hand, some foods are surprisingly low in carbs. Hemp hearts, for example, have only 2 grams of carbs per same portion size. Pumpkin seeds, rich in zinc and antioxidants, contain 17 grams of carbs per half-cup, but they can still fit into a keto diet when consumed in moderation.

Making homemade jerky or pepperoni with higher fat cuts of meat is a good alternative, as jerky often contains 5-10 grams of carbs per ounce. However, beware of store-bought jerky, as it is often marinated in a sugar-laden seasoning mix.

Sticking to 25 grams of carbs a day is remarkably hard to do on the keto diet. Some salad dressings can pack in 10 grams of carbs in just two tablespoons, and Italian sausage can contain 7 grams of carbs per two medium links.

In conclusion, careful planning and label reading are key to maintaining ketosis on a ketogenic diet. While some foods may seem keto-friendly, they can contain more carbs than expected. It's essential to understand portion sizes, natural sugar content, and food processing that increases carbohydrate availability to make informed choices.