Navigating the ketogenic diet can be tricky, especially when it comes to picking the right products. Many store-bought items sneak in added sugars and fillers, which can sabotage your low-carb lifestyle. But fear not! I’ve got you covered with some of my favorite keto-friendly foods and brands that keep those net carbs in check. Always remember to check ingredient lists for keto-friendly products.
1. Peanut Butter
We all love a good PB fix, but many brands are loaded with sugar. Look for peanut butter that’s low in net carbs. My go-to is Justin’s Peanut Butter. With no added sugars or hydrogenated oils, this peanut butter is a tasty and keto-friendly choice for those looking for a simple yet delicious option. Always check those labels!
2. Organic Dairy Products
Dairy can be a keto lifesaver, but it’s crucial to choose organic. Organic heavy (whipping) cream, sour cream, and cream cheese typically have no carbs or less than 1 carb per serving. Their non-organic counterparts can have 2 or even 3 net carbs per serving. I highly recommend the Organic Valley brand for its quality and carb count.
3. Tomato Sauce
Beware of tomato sauces—they can be a carb bomb! Regular supermarket tomato sauces can have anywhere from 10 to 20 net carbs per serving. Instead, opt for brands without added sugar and less than 4 net carbs per serving. Mezzetta and Rao’s are two excellent choices.
4. Coconut Milk
Coconut milk is a fantastic fatty addition to your keto diet. Always go for unsweetened coconut milk, which has 1 net carb or less, compared to the 9 or more in sweetened versions. It’s a great swap that keeps you in ketosis.
5. Whey Protein Powder
Whey protein powders can be deceptively high in sugar. Make sure to choose low- or no-carb options to stay on track. Many brands cater to keto dieters, so read those labels carefully. I enjoy the Primal Kitchen Whey Protein Drink Mix, which has 1g of sugar and 10g of protein per serving.
6. Prepared Foods
Grocery store prepared foods often contain hidden sugars and breading. Always check ingredient lists and nutrition facts, even for items that seem keto-friendly.
7. Frozen Hamburgers
Frozen hamburgers can have fillers, adding 3 to 5 carbs per burger. Stick to making your own from pure ground beef to keep it at 0 carbs.
8. Check Ingredient Lists for “Sugar-Free” and “Gluten-Free” Labels
Don’t be fooled by “sugar-free” or “gluten-free” labels—they don’t always mean low-carb. Some “low-carb” products can still pack in 20 to 30 carbs per serving. Always check the net carb count!
9. Salad Dressings
Salad dressings can be surprisingly sugary. Look for those with 0 to 1 net carb per serving. Homemade dressings are a great way to ensure you’re not consuming hidden sugars. Take this quiz & get matched with the a dressing fit for your personality. Plus, get a discount code for your order!
10. Pre-Cut Cheese
Pre-cut and especially American cheese often have up to 3 carbs per slice. Stick with organic shredded cheese without fillers to keep it under 1 net carb per serving.
11. Deli Meat
Deli meats can be carb-heavy. Bologna, for instance, can have 5 carbs or more per serving. Opt for lower-carb meats like turkey, chicken, and ham, and always go for nitrate-free varieties.
Remember, the key to a successful keto diet is vigilance. Always check labels for hidden carbs and opt for high-quality, low-carb products. These favorite brands and tips will help you stay on track and enjoy delicious, satisfying meals. Happy keto-ing!
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