Grains, Starches, Sugars, and Keto, oh my!

WP-StarchesGrainsSugarsGrains, starches, and sugars are all pretty taboo when following a ketogenic lifestyle. These three types of foods can be very confusing, especially when first beginning the Keto journey. You will find that it becomes increasingly necessary to read labels and learn the names of (including “hidden” or not so common names of) each of these types of foods. Some types can fall into more than one category and that’s okay. The important issue is to become familiar with most of the names on today’s blog post. Be sure to bookmark the page so you can come back and refer to it often. Especially while you shop!

Grains should not be consumed if you are wanting to achieve a clean, strict ketogenic lifestyle.

GRAINS LIST

  • Amaranth
  • BARLEY
  • Buckwheat
  • Bulgur
  • CORN
  • Einkorn
  • Farro
  • Fonio (a variation of durum)
  • Freekeh (a variation of durum)
  • Kamut
  • Kaniwa
  • Millet
  • OATS
  • Quinoa (controversial, some do not consider this a grain)
  • RICE (including brown rice, all rice types)
  • RYE
  • Sorghum
  • Spelt
  • Teff
  • Triticale
  • WHEAT
  • Wild Rice

Starches should not be consumed if you are wanting to achieve a clean, strict ketogenic lifestyle. Starches are also high in carbohydrates and can “kick” you out of ketosis or prevent you from achieving ketosis.

STARCHES LIST

  • GRAINS (see grains list)
  • Breads
  • Pasta
  • Popcorn
  • Crackers
  • Tortilla
  • Tortilla Chips
  • Potato Chips
  • Cereal
  • Rice
  • Oatmeal
  • Green Peas
  • Cassava
  • Taro
  • Water Chestnuts
  • Plantains
  • Green Bananas
  • Lima Beans
  • BEANS
  • LEGUMES
  • Lentils
  • Kidney Beans
  • Black-eyed Peas
  • Chickpeas
  • Black Beans
  • White Beans
  • Soup Beans
  • Pinto Beans
  • Other Dried Beans
  • Peanuts (controversial)
  • Bagels
  • Sweet Potatoes
  • Winter Squash (butternut, acorn)
  • Parsnips

Sweeteners are a definite “no-go” if you are working to achieve ketosis. There are a few natural sweetener substitutes and sugar alcohols that some agree are “okay” while others say do not consume any sweeteners of any kind. We’ll talk about natural sweetener alternatives, more in depth, a little later… for now, here is a list of words that can cause you issues. Pay attention to the ones marked as either an artificial sweetener, sweetener alternative, or a sugar alcohol as some of those are controversial as to whether you can or cannot consume them when pursing a ketogenic lifestyle. My advice is to research them and make a decision that you are most comfortable with… stevia, monk fruit, and erythritol seem to be at the top of the list of those that are most acceptable while pursing a ketogenic lifestyle. Start with those when researching.

SUGARS & SWEETENERS LIST

Agave nectar/syrup

Anhydrous dextrose

Barbados sugar

Barley malt

Barley malt syrup

Beet sugar

Brown sugar

Buttered syrup

Cane crystals

Cane juice

Cane juice crystals

Cane sugar

Caramel

Carob syrup

Castor sugar

Coconut palm sugar

Coconut sugar

Confectioner’s sugar

Corn sweetener

Corn syrup

Corn syrup solids

Crystal dextrose

Date sugar

Date syrup

Dehydrated cane juice

Demerara sugar

Dextrin

Dextrose

Disaccharides (artificial sweetener)

Erythritol (sugar alcohol)

Evaporated cane juice

Free-flowing brown sugars

Florida crystals

Fructooligosaccharides, FOS (alternative sweetener)

Fructose

Fructose sweetener

Fruit juice

Fruit juice concentrate

Galactose

Glucitol (artificial sweetener)

Glucose

Glucose solids

Golden sugar

Golden syrup

Grape sugar

Hexitol (sugar alcohol)

HFCS (High-Fructose Corn Syrup)

Honey

Icing sugar

Invert sugar

Isomalt (sugar alcohol)

Liquid fructose

Malted Barley

Malts

Malt syrup

Maltodextrin

Maltitol (sugar alcohol)

Maltitol syrup (sugar alcohol)

Maltose

Mannitol (sugar alcohol)

Mannose

Maple syrup

Molasses

Monk Fruit (alternative sweetener)

Muscovado

Nectars

Palm sugar

Pancake syrup

Panocha

Pentose

Powdered sugar

Raisin Syrup

Raw sugar

Refiner’s syrup

Ribose rice syrup

Rice malt

Rice syrup

Rice syrup solids

Saccharose

Sorbitol (sugar alcohol)

Sorghum

Sorghum syrup

Stevia (alternative sweetener)

Sucanat

Sucrose

Sugar (granulated)

Sweet Sorghum

Syrup

Treacle (British for molasses)

Turbinado sugar

White sugar

Xylitol (sugar alcohol)

Xylose (type of pentose sugar)

Yellow sugar

We Would Love to Hear From You

This site uses Akismet to reduce spam. Learn how your comment data is processed.