What Can You Not Eat on Keto?

There are some items that you must avoid on the Keto diet. These items include sugar, honey, maple syrup, artificial sweeteners, and most types of vegetables and fruit. However, you can consume tea and black coffee, which have no sugar. Tea also contains antioxidants that help in your weight loss efforts. Bread, pasta, and rice are also off limits. Other food items that you must avoid include fruit, beans, and baked goods. Also, most types of beer are off limits.

Sugar

Sugar is not allowed on the keto diet for many reasons. In addition to triggering the body to produce ketones, it also causes water loss and muscle cramps. While this state can be uncomfortable, it is usually short-lived. However, the lack of sugar can boost energy and decrease your feelings of fatigue, and you can feel more calm and relaxed.

Sugar is a carb that can spike blood sugar levels, so you should limit your daily intake to fifty grams or less. To stay within the carb limit, you should use natural sugars such as monk fruit. These foods are sweeter than white sugar, but are still lower in calories than processed sugar.

Honey

Honey is a natural food with anti-inflammatory properties and a low glycemic index. However, it is not suitable for the ketogenic diet. Its calorie content and high sugar content make it an unsuitable food. Here are some reasons why honey is off limits for keto.

First, it contains sucrose, a simple sugar. Both sucrose and glucose spike blood sugar and trigger the release of insulin. Although honey has a lower glycemic index than table sugar, it is still not suitable for the ketogenic diet. Moreover, it contains more calories, compared to table sugar.

Maple syrup

While many people mistakenly think that maple syrup isn’t allowed on the keto diet, the fact is that you can have it on a ketogenic diet without any negative side effects. The sweetness and rich maple taste of real maple syrup are hard to beat, and you can use it in a variety of recipes without compromising your health. It’s also super easy to make and doesn’t have any carbs, making it a great choice for anyone on a ketogenic diet.

To make your own keto syrup, you need to look for a sugar-free, low-carb syrup. You should also make sure that it doesn’t contain any artificial sweeteners or molasses. You can make your own by using the ingredients listed below. The result is a syrup that is very close to real maple syrup and only contains one net carb per serving.

Artificial sweeteners

You might be wondering if artificial sweeteners are okay to use on the keto diet. But, there’s some good news: Artificial sweeteners don’t throw you out of ketosis. In fact, a review published in 2012 concluded that the effects of non-nutritive sweeteners on gut hormones and glucose absorption were not significant. However, a more recent study found that artificial sweeteners may affect gut bacteria and can cause metabolic problems.

Stevia leaf extract, on the other hand, is a healthy alternative. Stevia contains 75-90% of the calories of regular sugar and is excellent for diabetes and weight loss. However, it is expensive and may have adverse effects on the digestive system. It is a common sweetener, but you can’t use large amounts of it on the keto diet.

Fiber

The answer to the question, “Is fiber something you can’t eat on keto?” is no. Fiber has some positive benefits. For starters, it helps you maintain a healthy weight and reduces the risk of a number of health problems. Moreover, it also fills you up, absorbing water and taking up space in your stomach. So, if you are trying to lose weight, you should look into foods rich in fiber.

Many foods high in fiber are high in carbohydrates, but the fiber they contain is beneficial for the gut microbiome. These trillions of bacteria in the gut digest fiber and turn it into beneficial chemicals for our health. Non-starchy vegetables, avocados, nuts, and seeds are good sources of fiber.

Processed legumes

Legumes are a great source of fiber and protein, which are two of the main macronutrients needed to build muscles. The protein in beans also helps control your appetite. Studies show that people who eat beans have a reduced risk of developing cancer and heart disease. They are also a good source of vitamins and fiber.

While legumes are high in carbs, they should not be a major part of your diet. Their high content of phytates and lectins make them difficult to digest. They have also been linked to conditions like leaky gut syndrome, PCOS, IBS, and Hashimoto’s. You may also want to limit your intake of peanuts.

from Ketone Blog https://ketone2013.com/what-can-you-not-eat-on-keto-28/
via Keto News