Whether you stay keto for life or only use the diet short term, it will completely change the way you view food forever. You become incredibly aware of just how much sugar is in normal, everyday food items that you normally wouldn’t suspect of even having sugar. This can be especially difficult when first starting keto because so many foods you wouldn’t expect to have sugar are actually packed with it! You have to be careful of sneaky carbs in common foods or else they might just get you kicked out of ketosis.
Foods with Sneaky Carbs
Here are 5 of the most common food that people consume and may lead to getting kicked out of ketosis.
Ketchup may not inherently seem like it is full of sugar, but in reality, most ketchup contains about 10g of sugar per tablespoon. Sucrose (white, table sugar) and cane sugar are commonly added to this condiment to add to the naturally sweet taste of tomatoes. Instead, opt for sugar-free ketchup or avoid it altogether!
2. Barbeque (BBQ) Sauce
Barbeque sauce is another sneaky culprit. 1 tablespoon of this condiment can contain anywhere between 10-20g of sugar! Luckily, there are many sugar-free BBQ sauces on the market. Just make sure that they are sweetened with sweeteners like allulose, stevia, erythritol, or monk fruit. Avoid any BBQ sauces with malitol, maltodextrin, or dextrose!
3. Sausages and Other Packaged Meats
Meats are typically considered a keto-friendly food because they only contain fat and protein. While this is true for fresh meats, many sausages and other packaged meats (like bacon and deli meat) are cured in sugar. This added sugar can causes sausages to contain anywhere between 4-5g of carbs per 1 sausage. Instead, opt for uncured or salt-cured meats! Make sure to read the ingredient panel so you know for sure that no sugar was added to the product.
Nuts are typically seen as a healthy snack on the ketogenic diet because they are packed full of healthy fats and protein, but some contain more carbohydrates than others. 1 oz of cashews contains 8g of carbs. This doesn’t seem like a whole lot, but 1 oz is equivalent to about 1/4 of a cup. Without pre-measuring your serving, it is easy to consume 4-5x this serving size and accidentally eat 30-40g of carbs! Instead, opt for lower-carb nuts (like almonds or brazil nuts) or make sure to measure out portions before eating.
Milk is normally thought of as being sweet or sugary, but in reality, 1 cup contains 12g of carbohydrates! Replace sugar-filled whole milk with unsweetened almond or oat milk to reduce sugar and total carb intake.
What Sneaky Carbs Have You Found? Did You Get Kicked out of Ketosis?
Comment below and let us know if any foods were sabotaging your progress on keto! Make sure to follow us on social media for recipes and tips to help you stay on track and avoid getting kicked out of ketosis!