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Super Keto Saboteurs: 5 'Healthy' Foods Killing Your Results
Eat To Burn
August 17, 2024
Hey there, Keto Rockstar!
Think you've got this carb-counting thing down pat? Well, hold onto your bacon, because we're about to put the spotlight on the shadowy domain of hidden carbs!
These sneaky saboteurs might be the reason might be the reason your scale isn't budging.
Yes, really! Need more convincing? Keep reading!
Drop a comment in our Keto Kickstart Community on Facebook and tell us what you want to learn in our upcoming issues.
Hidden carbs will fly under the radar but can do some serious damage. Here are the top 5 places they love to hide:
"Sugar-Free" Foods
Many "sugar-free" foods replace sugar with other carb-heavy ingredients or sugar alcohols, which can still impact blood sugar.
Always check the total carb count and fiber content to calculate net carbs. Be wary of maltodextrin, a common filler that's actually higher on the glycemic index than table sugar.
When choosing sugar-free products, opt for those sweetened with stevia, monk fruit, or erythritol. Better yet, make your own keto-friendly treats at home using almond flour, coconut flour, and natural sweeteners. This way, you have full control over the ingredients and can avoid hidden carbs altogether.
Processed Meats
Meats are generally keto-friendly, but processed versions often contain hidden carbs. Deli meats, sausages, and even some bacon brands add sugars or starch-based fillers to enhance flavor or texture.
Always check labels for ingredients like dextrose, maltodextrin, or "natural flavors", which can indicate added sugars.
Opt for whole, unprocessed meats when possible. If you must buy processed meats, choose brands that list only meat and spices as ingredients. Consider making your own jerky or cured meats at home using keto-friendly ingredients. Not only this help you avoid hidden carbs but you will also have 100% control of the flavours.
Nuts and Seeds
While nuts and seeds are nutrient-dense and keto-friendly, some varieties are higher in carbs than others. Cashews, pistachios, and chestnuts are particularly high in carbs and should be limited. Instead, focus on lower-carb options like macadamia nuts, pecans, and Brazil nuts.
Always measure your portions – it's easy to overeat nuts. A serving is typically about 1 ounce or 1/4 cup.
Be cautious with nut butter too (cashew, peanut, almond), some brands add sugars. Choose natural, unsweetened versions, or make your own at home. Remember, while nuts are nutritious, they're also calorie-dense, so enjoy them in moderation.
Vegetables
Not all vegetables are low in carbs. Starchy vegetables like potatoes, corn, and peas are high in carbs and should be avoided on a strict keto diet. Even some non-starchy veggies like carrots, onions, and tomatoes can add up if you're not careful.
Focus on truly low-carb options like leafy greens, cauliflower, zucchini, and bell peppers. When in doubt, weigh or measure your veggies and look up their carb content.
Don't forget about the power of substitution – cauliflower can replace potatoes in many recipes, and zucchini noodles are a great pasta alternative.
Sauces and Dressings
Many store-bought sauces and dressings are loaded with hidden sugars and starches. Ketchup, BBQ sauce, sweet chili sauce, and even some salad dressings can be surprisingly high in carbs.
Always check labels and opt for low-carb versions when available. Better yet, make your own sauces at home using keto-friendly ingredients.
Mix mayonnaise with herbs and spices for a quick, low-carb dressing. Use vinegar-based dressings instead of creamy ones. When eating out, ask for sauces and dressings on the side so you can control the amount. Remember, a little goes a long way in adding flavor without compromising your keto goals.
Always read labels and when in doubt, look it up or skip it out!
But wait, there's more! Did you know some medications can have hidden carbs too? It's true! Some liquid meds and even some pills use fillers that contain carbs.
Your mission this week: Become a carb detective! Check the labels on everything you eat for a day. You might be surprised at what you find!
Stay tuned for our next email where we'll share some delicious, truly low-carb alternatives to your favorite foods. You won't want to miss it!
Keep calm and keto on!
P.S. Struggling to find truly keto-friendly foods? Don't forget to download our free "Hidden Carb Cheat Sheet" in our Facebook group (Keto Kickstart Community). Sometimes, the key to keto success is knowing what to avoid! Remember, every carb you uncover is a step toward your goals. You've got this!
P.P.S. We're all ears and dying to know - what keto secrets are you itching to uncover?
Got a burning question about stubborn plateaus? Wondering how to handle holidays without derailing your progress? Or maybe you're curious about the latest keto research?
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