Added sugar is definitely off the keto menu, but you’d be surprised by how many sneaky sugars are added into everything from salad dressings to snack bars. Unless it’s a keto recipe, most goodies like candy, cake, and cookies are off-limits. You might not realize that natural forms of sugar can have just as many carbs as white sugar.
One tablespoon of white sugar has 12.6 grams of carbs, but one tablespoon of maple syrup has 13 grams of carbs! Honey takes the lead with 17 grams of carbs. If you’re keto, avoid these artificial and natural sugars and go for keto-friendly sweeteners like stevia instead   .
4. Cured and Processed Meats
Cured meats typically contain sugar, nitrates, and other ingredients that aren’t keto-friendly, and they might not be the best options for your health. Go for uncured meats that rely on natural flavorings and salts to preserve the meat, and they don’t contain sugar or nitrates. When you can, try to choose healthier, quality meats, such as grass-fed and pasture-raised.
5. Some Fruits
When you’re keto, some fruits are suitable, and some fruits like pineapple are a little too high in carbs and might kick you out of ketosis. On a low-carb diet, it’s best to avoid or limit especially sweet, starchy, or dried fruits with higher carb counts, such as:
Banana (1 medium): 27 grams of carbs, including 3 grams of fiber
Raisins (28 grams): 22 grams of carbs, including 1 gram of fiber
Mango, sliced (165 grams or 1 cup): 28 grams of carbs, including 3 grams of fiber
Dates (2 large): 36 grams of carbs, including 4 grams of fiber    .
Berries are a top keto-friendly choice because they’re lower in sugar and higher in fiber compared to other fruits. Small amounts of berries, maybe ½ cup or a whole cup, can be enjoyed by most keto dieters.
6. Starchy Vegetables
Veggies are a rich source of fiber, antioxidants, and more. Some starchier veggies contain more digestible carbohydrates and should be limited or avoided on a ketogenic diet. Examples of starchy veggies include:
Potato (1 medium): 37 grams of carbs, 4 of which are fiber
Sweet Potato/yam (1 medium): 24 grams of carbs, 4 of which are fiber
Beets, cooked (1 cup or 150 grams): 16 grams of carbs, 4 of which are fiber   .
Corn is considered a vegetable by some and grain by others, and it’s also high in carbs, with 1 cup of corn providing 41 grams of carbs, only 5 of which are fiber. 
Choose more keto-approved, low-starch veggies, such as bok choy, cabbage, and cauliflower.
You might think you have to say goodbye to cereal altogether, but the good news is you can find plenty of keto-approved cereal options or make your own keto cereal. A bowl of nuts and coconut flakes with some berries and almond milk and a pinch of cinnamon and vanilla might just do the trick.
Even cereals marketed as a healthier choice might still be too high in carbs. For example, 1 cup or 90 grams of cooked regular or instant oatmeal has 32 grams of carbs, only 4 of which are fiber. Steel-cut oats are less processed, but they aren’t much different when it comes to carbohydrates .
Whole-grain cereals tend to be even higher in carbs. ½ cup or 61 grams of granola gives you around 37 grams of carbs and 7 grams of fiber .
8. Sweetened Yogurt
Plain yogurt is fairly low in carbs, but sweetened and heavily processed yogurts can have as many carbs like sugary desserts. Avoid low-fat yogurts because when food manufacturers remove the fat, foods often taste bad and lose much of the flavor, so sugar is often added back in.
245 grams or one cup of nonfat sweetened fruit yogurt can have as much as 47 grams of carbs, which is higher than a comparable serving of most ice creams!  
Greek yogurt is a concentrated fermented milk product with a low lactose content, making it a better option for those with dairy or lactose sensitivities and those on keto since it’s lower in carbs. 5 ounces (150 grams) of plain Greek yogurt is around 11 grams of protein and 5 grams of carbs .
Most Greek yogurts have lots of added sugar, but there are some trusted brands of keto yogurt you can choose from, such as YQ®, Peak®, and Two Good®. Chobani® full fat plain Greek yogurt.
Look for Greek yogurts that:
- Are unsweetened or unflavored
- Are full fat
- Have active cultures
Consume Greek yogurt in moderation on keto. You could also try this keto frozen berry bark and check out these top tips for satisfying your sweet tooth on keto!
Make your yogurt more keto-friendly by adding coconut oil, nuts, and seeds, coconut flakes, MCT oil, or keto granola. Check out Dr. Ryan Lowery’s favorite protein-packed keto greek yogurt recipe that he makes almost every day! If you can’t have dairy or you’re doing an elimination diet due to autoimmune disease, you could try a coconut yogurt alternative!