What foods are not allowed on the keto diet? Your complete guide

October 17, 2025 •

2 min read

Most ketogenic diets strictly limit daily carbohydrate intake to a minimal amount, often between 20-50 grams. To successfully follow this low-carb, high-fat eating plan, it is critical to know what foods are not allowed on the keto diet, as many common staples can derail your progress.

Quick Summary

A ketogenic diet requires strict carbohydrate restriction to achieve ketosis. This guide outlines the major food groups to eliminate, including grains, sugar, most fruits, and starchy vegetables. It also details processed foods, unhealthy fats, and certain dairy products to avoid to maintain ketosis effectively.

Key Points

Grains and Starches: High-carb foods like bread, pasta, and rice are prohibited on the keto diet.
Sugar in All Forms: All forms of sugar and sweetened products must be avoided to prevent blood sugar spikes.
Most Fruits are Off-Limits: High-sugar fruits like bananas are not allowed, though some berries are acceptable in small amounts.
Starchy Vegetables are Excluded: Vegetables such as potatoes and corn are too high in carbohydrates for keto.
Legumes Contain Too Many Carbs: Beans, lentils, and chickpeas typically exceed the carb limits for a strict keto plan.
Beware of Processed and Low-Fat Items: These often contain hidden sugars or unhealthy fats.
Avoid Sugary Drinks and Beer: High-carb beverages like soda, juice, and most beers should be eliminated.

Grains and Starches: The Primary Keto Offenders

To maintain ketosis on a ketogenic diet, foods high in carbohydrates like grains and starches must be avoided. This includes a variety of common food items.

Examples of grains and starches to avoid:

Bread, pastries, wheat, rice, and pasta
Cereal and oatmeal
Crackers, chips, and popcorn
Quinoa and corn are also generally too high in carbs for keto

Sugars and Sweeteners

Refined sugar and most sweeteners cause blood sugar and insulin spikes, which interrupt ketosis. Therefore, they are not allowed on the keto diet.

Sugary foods to eliminate:

Candy, cookies, cakes, soda, and most fruit juices
Honey, maple syrup, and agave nectar
Sweetened yogurt, sauces, coffee, and tea

High-Carb Fruits and Starchy Vegetables

Many fruits and vegetables, despite being healthy, contain too many carbohydrates for a ketogenic diet. However, low-carb options and berries in moderation are acceptable.

Fruits to avoid:

Bananas, grapes, mangoes
Dates, raisins, apples, oranges, and pears

Starchy vegetables to avoid:

Potatoes, sweet potatoes, corn, and peas
Winter squash

Legumes: A Surprising Carb Source

Most legumes are too high in carbohydrates for a strict ketogenic diet.

Legumes to cut out:

Beans, lentils, and chickpeas

Processed Foods and Unhealthy Fats

Processed foods and certain fats can contain hidden carbs or unhealthy components.

Items to eliminate or limit:

Trans Fats: Margarine and partially hydrogenated oils.
Processed Vegetable Oils: High-omega-6 oils like soybean and canola.
"Low-fat" products: Often contain added sugar.
Processed Snacks: Most chips and packaged baked goods.

Comparison of Keto vs. Non-Keto Foods


Food Category	Non-Keto Version	Keto-Friendly Alternative
Carbohydrates	Pasta, bread, rice	Shirataki noodles, almond flour bread, cauliflower rice
Sweeteners	Sugar, honey, maple syrup	Stevia, erythritol, monk fruit
Fruits	Bananas, grapes, mangoes	Berries (in moderation), avocado
Vegetables	Potatoes, corn, peas	Leafy greens, broccoli, cauliflower, zucchini
Dairy	Skim milk, sweetened yogurt	Heavy cream, high-fat cheese, unsweetened almond milk
Snacks	Chips, crackers, cereal bars	Pork rinds, cheese crisps, nuts and seeds

Drinks to Avoid on the Keto Diet

Beverages can contribute significantly to carbohydrate intake. Many common drinks are not suitable for a keto diet.

Drinks to stay away from:

Beer and sweetened cocktails
Fruit juice, sweet tea, and soda
Dairy milk (due to lactose content)

Conclusion

Successfully following a ketogenic diet requires careful attention to food choices and avoiding high-carb items like grains, sugars, starchy vegetables, and many processed foods. Reading labels for hidden carbohydrates is crucial. Prioritizing nutrient-dense, high-fat, and moderate-protein foods will support ketosis and help you achieve your health goals. For further information, resources like Ruled.me can be helpful.

Frequently Asked Questions

Bananas contain about 24 grams of net carbs per medium fruit, which is often more than the total daily carb allowance on a keto diet.

No, while high-carb fruits are restricted, small amounts of low-carb fruits like raspberries and blackberries are typically allowed.

Dairy milk is high in lactose (sugar) and usually avoided. Full-fat dairy like cheese and heavy cream are better options, as are unsweetened plant-based milks.

Legumes like beans and chickpeas are too high in carbohydrates to fit into a ketogenic diet plan.

Yes, many processed foods and condiments like ketchup and low-fat products can contain hidden sugars and carbs. Checking labels is essential.

Many alcoholic drinks, particularly beer and sweet cocktails, are high in carbs. Alcohol metabolism also takes priority in your body, which can pause ketosis.

Even nutritious foods like quinoa can be too high in carbs for keto; a cup contains around 39 grams of carbs.