The Keto Diet Food List


Naturopathic Nuggets about the Ketogenic Diet

  • The Ketogenic Diet is a century old remedy for epilepsy, that is now proven neuroprotective, affecting other neurological disorders including Alzheimer’s & Parkinson’s Disease.
  • The Ketogenic Diet has been researched to improve many conditions including Acne, Autoimmune Diseases, Cancer, Diabetes, Heart Disease, Metabolic Syndrome, Polycystic Ovary Syndrome (PCOS), Traumatic Brain Injury & Concussions and Obesity
  • A ketogenic diet consists of 70% healthy fats, 25% quality protein and 5% carbs to trigger ketosis for optimal fat burning and weight loss.
  • To reach ketosis it is critical to avoid eating too many carbs or too much protein as either can become fuel for the body & brain. The key is to minimize carbs and increase fat to promote fat burning but prevent starvation which would cause muscle wasting.
  • Side effects of ketosis include constipation, diarrhea, heart palpitations, keto breath, keto flu, leg cramps, reduced stamina & fitness. They are often the result of dehydration and/or salt deficiency, and usually resolve within a few weeks.
  • Please consult your licensed Naturopathic Physician for assistance with the Ketogenic Diet if you suffer from diabetes, heart disease, gallbladder or pancreatic disease, or are taking prescription medications.

Keto Basics

 

 

 

Keto Foods

 

 

 

 

 

Keto Snacks

 

 

 

Complete Keto Diet Food List for Food Allergies

A keto diet food list is necessary to master this ultra low carb, high fat diet. To reach ketosis it is critical to avoid eating too many carbs or too much protein as either can become fuel for the body & brain. The key is to minimize carbs and increase fat to promote fat burning but prevent starvation which would cause muscle wasting.

A ketogenic diet is when your carbs are dramatically reduced to 5% or less than 20 grams, your protein is limited to 25%, and your fat intake escalates to at least 70% to replace the carbs, helping you feel full. When carbs are restricted, your liver converts fat into ketones for energy & brain function. Instead of surviving on carbs (sugars) for brain fuel, your body uses ketones from your fat stores, transforming your body into an efficient fat-burning machine. This is called ketosis. In fact, many clinical studies have supported the countless benefits that a ketogenic diet has on health, weight loss and disease prevention.

The Ketogenic diet is different from the Atkins diet in that the ketogenic diet highlights less protein, no deli or processed meats (bacon & ham) and healthier fats. While both diets are low carb emphasizing the body’s fat-burning effect, the ketogenic diet has a lot of research to validate its effectiveness.

Counting carbohydrate amounts may be necessary at first until you come to understand which foods are beneficial to these goals, but if you eat the foods recommended you should achieve & maintain your fat burning status.

 

Healthy Fats 70%        Quality Protein 25%        Carbohydrates 5% ~ 20 grams

Dr Jiwani Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog
Dr Jiwani Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List for Food Allergies

 

Keto Diet Food List: Proteins

Try to buy free range, organic, grass-fed or wild proteins for optimal health. Aim to buy fresh meats rather than frozen as preservatives used can add SOY & GLUTEN (Wheat).

AVOID cancer-causing deli meats, due to nitrates (nitrites), BHA, BHT, smoke flavour (unlisted toxic chemicals), fillers (soy, carrageenan), corn syrup & aspartame.

Manufacturers are not required to list all ingredients if under a certain amount and listed as spices & seasonings. This means those with food allergies to DAIRY, SOY (LEGUME) & WHEAT should expect deli meats to be allergenic.

AVOID if allergic to the respective food:

PHEASANT: Chicken Turkey Pheasant Quail Cornish Hen

Eggs: Buy Organic, Whole Eggs AVOID eating Egg Whites alone to as it can cause Biotin deficiency leading to hair loss, rashes, muscle loss, cramps & seizures

Ostrich

Duck Goose

FISH: Cod & Haddock, Sole & Halibut, Perch, Snapper, Salmon & Trout, Tuna & Mackerel WILD only AVOID Farm Raised!

MOLLUSK family: Clam, Squid, Snails, Scallop, Oyster, Mussels

SHELLFISH (Crustacean): Crab, Lobster, Shrimp, Prawns

Pork: Chops, Loin, Ground AVOID Bacon, Ham

WILD GAME: Caribou, Elk, Venison (Deer), Rabbit, Buffalo / Bison

BOVINE family: Beef, Lamb, Goat

Dairy: Organic, Cow & Goat Cheese AVOID if allergic to DAIRY & BOVINE family

Brown Rice Protein: Certified Organic Sprouted Pre-digested 100% Organic

NO FLAVOURING means NO HIDDEN ALLERGENS

Hypo-Allergenic Gluten-Free Vegan Kosher Non-GMO Sulphite Free

300% FINER texture than most protein powders for superior absorption by the body

Independently Tested by Licensed Third Party Laboratory for Purity, Potency, Microbials & Heavy Metals (Arsenic, Mercury, Lead, Cadmium etc.)

    • supports healthy tissues
    • promotes muscle strength and conditioning
    • encourages favourable lean body mass to body fat ratios
    • supports healthy immune function
    • promotes good bacteria (colonic epithelial and microbial balance)
    • provides a vegan, no carbohydrate, low fat protein source
    • appropriate for all ages and lifestyles (children, elderly, sedentary, athletic)
Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Carbohydrates

CARBS per 100 grams

CARROT family: Parsnips 18 g 

FRUIT: 

Blackberries 5 g

Blueberries 12 g

Plums 10 g

Raspberries 5 g

Strawberries 6 g

Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Leafy Vegetables

CARBS per 100 grams

AVOID if allergic to the respective food:

AMARANTH family: Spinach, Swiss Chard 1 – 4 g

CARROT family: Celariac, Celery, Water Celery, Parsley 1 g

DAISY SUNFLOWER family: Artichoke, Endive, Escarole, Lettuce (Iceberg Romaine Bib Red Leaf) 2 g

GOURD family: Cucumber, Zucchini 3 g

LILY family: Onion, Garlic, Chives, Leeks, Shallots, Scallions, Green Onions, Asparagus & Aloe Vera 7 g *Allergy Alert: Processed foods contain this as “Natural Flavours”

LEGUME family: Jicama 3 g

MORNING GLORY / SWEET POTATO family: Chinese Water Spinach 1 g

MUSTARD family: Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery Cabbage, Chinese Cabbage, Collard Greens, Horseradish, Kale, Kohlrabi, Mustard Greens, Mustard Seed, Radish, Rapeseed, Rutabaga, Savoy Cabbage, Turnip, Turnip Greens, Watercress, Canola & Cress 3 – 4 g

NIGHTSHADE family: Green Bell Pepper, Red, Orange, Yellow & Purple Bell Pepper, Banana Pepper, Capsicum Pepper, Eggplant, Sweet Pepper, Pimento, Tomato, Tomatillo 1 – 3 g

Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Fats

AVOID if allergic to the respective food:

Avocado & Oil

Coconut Oil, Virgin Organic

Dairy: Organic, Cow & Goat Cheese AVOID if allergic to DAIRY & BOVINE family

Flax Oil, Organic

Ghee, Organic Grass-fed

Hemp Oil, Organic

Olive Oil, Extra Virgin Organic

AVOID Trans “Bad” Fats: Fried Foods Margarine Vegetable Oils (Soy Corn Canola)

Dark Chocolate AVOID if allergic to DAIRY, SOY, SUGAR CANE & GLUTEN family as some chocolates contain soy lecithin, cane sugar, wheat & milk solids

Dark Chocolate Recipe It’s easy & cheaper to make your own without allergens & keto-friendly*

Store Bought Dark Chocolate

Buying Store Bought Dark Chocolate can be frustrating if you have food allergies*

  • Aim for at least 70% Cacao
  • Higher percentages of Cacao have more antioxidants
  • Avoid Dutch Processed or “Processed with ALKALI” which destroys the benefits of chocolate
Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Fibre

AVOID if allergic to the respective food:

Ground Flax seeds

Ground Chia seeds

Nuts & Seeds

Fruits: Avocado, Strawberries, Raspberries, Blackberries

Vegetables: Parsnips, Carrots, Broccoli, Brussel Sprouts, Spinach

Shirataki Noodles (Konjac Yam Noodles)  IDEAL for Low Carb, Diabetic, Paleo, Keto Diets

Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Nuts & Seeds

Aim for Raw, Organic due to high amounts of pesticides & herbicides.

AVOID roasted, salted & flavoured nuts to avoid allergens & hidden carbs

AVOID if allergic to the respective food:

Least to Most Carbs per 100 g (grams) ( cup)

  4 g Brazil nuts Fat 66 g

  4 g Pecans Fat 71 g

  5 g Macadamia & Macadamia Butter Fat 74 g

  7 g Coconut & Coconut Butter Fat 67 g

  7 g Hazelnut & Hazelnut Butter Fat 60 g

  7 g Walnuts Fat 60 g

  8 g Peanut & Peanut Butter Fat 50 g AVOID if you are allergic to SOY (LEGUME) family

  9 g Almond & Almond Butter Fat 50 g

  9 g Pine Nuts Fat 60 g

11 g Sunflower Seeds & Sunflower Seed Butter Fat 52 g

12 g Sesame & Sesame Seed Butter Fat 50 g

16 g Pistachios Fat 43 g

27 g Cashew & Cashew Butter Fat 47 g

35 g Pumpkin Seed & Pumpkin Seed Butter Fat 50 g

37 g Chestnuts Fat 2 g

Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Condiments & Spices

Opt for ORGANIC spices to avoid allergens & additives. Read Labels!

AVOID if allergic to the respective food:

Organic Spices:

Allspice

Anise AVOID if allergic to CARROT family

Asafoetida AVOID if allergic to CARROT family

Basil

Bay Leaf

Black Pepper

Caraway AVOID if allergic to CARROT family

Cardamom

Cayenne Pepper AVOID if allergic to NIGHTSHADE family

Celery Leaf / Seed AVOID if allergic to CARROT family

Chicory AVOID if allergic to SUNFLOWER family

Chili Pepper AVOID if allergic to NIGHTSHADE family

Chives AVOID if allergic to LILY GARLIC family

Cilantro AVOID if allergic to CARROT family

Cinnamon

Clove

Coriander AVOID if allergic to CARROT family

Cumin AVOID if allergic to CARROT family

Curry Leaf AVOID if allergic to CITRUS family

Dill AVOID if allergic to CARROT family

Fennel AVOID if allergic to CARROT family

Fenugreek AVOID if allergic to LEGUME family

Galangal

Garlic

Ginger AVOID if allergic to LILY GARLIC family

Horseradish AVOID if allergic to MUSTARD BROCCOLI family

Kaffir Lime AVOID if allergic to CITRUS family

Lemon Grass AVOID if allergic to GRASS family

Licorice AVOID if allergic to LEGUME SOY family

Marjoram

Mint

Mustard Seed / Powder AVOID if allergic to MUSTARD BROCCOLI family

Nutmeg

Oregano

Paprika AVOID if allergic to NIGHTSHADE PEPPER family

Parsley AVOID if allergic to CARROT family

Peppermint

Rosemary

Saffron

Sage

Salt, Himalayan “Pink”

Star Anise

Tarragon AVOID if allergic to SUNFLOWER family

Thyme

Turmeric

Vanilla

Wasabi AVOID if allergic to MUSTARD BROCCOLI family

Five Spice Powder (Woo-Hsiang Powder): Blend of Cinnamon, Fennel, Star Anise, Clove, And Szechuan Pepper AVOID if allergic to CARROT or NIGHTSHADE family

Curry Powder: Blend of Coriander, Fenugreek, Turmeric, Cumin, Black Pepper, Bay Leaves, Celery Seed, Nutmeg, Cloves, Onion, Red Pepper And Ginger AVOID if allergic to CARROT or NIGHTSHADE family

Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Healthier Condiments:

Coconut Aminos (Soy-Free Seasoning Sauce)

Guacamole AVOID if allergic to AVOCADO, ONION, GARLIC, LIME, PEPPERS or GLUTEN (if Worcestershire sauce added)

Lemon / Lime Juice (Fresh) AVOID if allergic to CITRUS

Nut & Seed Butters

Tahini Sesame Seed Butter AVOID if allergic to SESAME, SUGAR, SOY

Tomato Paste, Organic AVOID those with CITRIC ACID as its YEAST preservative

Condiments with Potential Allergens:

Fish Sauce AVOID if allergic to FISH, CORN, SUGAR, GLUTEN or CITRUS LIME

Hot Sauce AVOID if allergic to YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Kimchi AVOID if allergic to CABBAGE, RADISH, LILY SCALLIONS, PEPPERS, FISH, CORN, SUGAR, GLUTEN, CITRUS LIME, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Mayonnaise AVOID if allergic to EGGS, SOY, CORN, SUGAR, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Miso AVOID if allergic to SOY LEGUMES, RICE, GLUTEN, BUCKWHEAT, HEMP, AMARANTH, QUINOA, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Mustard AVOID if allergic to YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Nutritional Yeast AVOID if allergic to YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Oyster Sauce AVOID if allergic to OYSTER MOLLUSK, CORN, MSG, GLUTEN, MUSHROOMS, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Pesto AVOID if allergic to GARLIC or DAIRY family, or if you have a Yeast Infection (Candida)

Salsa AVOID if allergic to TOMATOES NIGHTSHADE, SOY, CORN, SUGAR, GARLIC, ONIONS, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Sauerkraut AVOID if allergic to CABBAGE, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Soy Sauce AVOID if allergic to SOY, GLUTEN, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Sriracha AVOID if allergic to TOMATOES NIGHTSHADE, GARLIC, SUGAR, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida) *SULFITE ALERT*

Tamari Soy Sauce AVOID if allergic to SOY, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Vinegar, Apple Cider AVOID if allergic to YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Worcestershire Sauce AVOID if allergic to ANCHOVIES, SOY LEGUMES, CORN, SUGAR, GLUTEN, ONIONS, GARLIC, YEAST, MOLD, FUNGUS family, or if you have a Yeast Infection (Candida)

Keto Diet Food List: Beverages & Milks

AVOID if allergic to the respective food:

Almond Milk Unsweetened AVOID if allergic to ALMOND, LEGUME & SUNFLOWER family

Coconut Milk Unsweetened AVOID if allergic to COCONUT, LEGUME & SUNFLOWER family

Hazelnut Milk Unsweetened AVOID if allergic to HAZELNUT, GRASS & RICE family

Soy Milk Unsweetened AVOID if allergic to SOY & LEGUME, MOLLUSK family

Coconut Water Unflavoured AVOID if allergic to COCONUT family

Mineral Water

Water, Filtered

Zevia Soda (Sweetened with Stevia only)

Herbal Teas: AVOID those with Citric acid or Dried fruit

  • Rooibos AVOID if allergic to LEGUME family
  • Chamomile AVOID if allergic to DAISY SUNFLOWER family
  • Peppermint
Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Sweeteners

AVOID if allergic to the respective food:

IDEAL for Low Carb, Diabetic, Paleo, Keto & Candida Diets:

Monk Fruit Extract (Luo Han Guo) AVOID if allergic to GOURD family

Stevia, Organic Raw Organic Traditions Brand

Stevia, Organic New Roots Brand

Xylitol Xyla Brand Only (Hardwood Birch Source; Other Brands made from Corn)

Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Diet Food List: Baking Ingredients

AVOID if allergic to the respective food:

Avocado Oil, Organic

Baking Soda

Baking Powder Gluten-Free

Brown Rice Protein Powder, 100% Organic Sprouted Pre-digested

Cacao Powder, Organic, Raw Nativas Naturals Brand

Cacao Butter, Organic, Raw Now Brand

Cacao Nibs, Organic, Raw

Chia Seeds, Organic Ground

Chocolate, Dark, Organic 70-80% Dark Chocolate Recipe Keto-Friendly

Coconut, Organic Unsweetened Shredded AVOID Sulfites Let’s Do Organic Brand

Coconut Butter, Organic Nutiva Brand

Coconut Cream, Organic Earth’s Choice Brand AVOID if allergic to LEGUMES (Guar Gum)

Coconut Creamed, Organic Let’s Do Organic Brand

Coconut Oil, Organic Virgin

Flax Seeds, Organic Ground

Ghee, Organic Grass-fed AVOID if allergic to DAIRY 

Nut or Seed Butter, Organic, Raw (if Homemade ADD Extra ¼ cup Organic Virgin Coconut Oil)

Nut or Seed Butter, Organic, Roasted

Nut Flour (Almonds, Hazelnuts, Pecans, Pistachios, Walnuts, Pumpkin Seeds or Sunflower Seeds)

Nuts & Seeds, Organic Raw (Almonds, Hazelnuts, Pecans, Pistachios, Walnuts, Pumpkin Seeds or Sunflower Seeds)

Pumpkin, Organic Farmers Market Brand

Salt, Himalayan

Spices, Organic

Stevia, Organic Raw Organic Traditions Brand

Stevia, Organic New Roots Brand

Xylitol Xyla Brand Only (Hardwood Source; Other Brands made from Corn) IDEAL for Low Carb, Diabetic, Paleo, Keto & Candida Diets

Dr. Jiwani The Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog
Dr Jiwani Keto Diet Food List for Food Allergies* | Dr. Jiwani's Naturopathic Nuggets Blog

Ketogenic Diet Myths

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #1:
A High Fat Diet Clogs Your Arteries
Causing a Heart Attack

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #2:
A High Fat Diet Makes
Your Cholesterol High

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #3:
Your Brain Needs Carbs

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #4:
Low Carb Causes Vitamin Deficiencies

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #5:
Low Carb is Bad for Your Thyroid

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #6:
Low Carb is Bad for Your Kidneys

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #7:
Low Carb Makes You Depressed

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #8:
You Need Carbs to Exercise

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #9:
Low Carb is Bad for Your Gut Bacteria

Dr. Jiwani Ketogenic Diet for Newbies: The Why, When & How of this Low Carb Fat Burning Regime 70-25-5* | Dr. Jiwani's Naturopathic Nuggets Blog

Keto Myth #10:
Low Carb is Bad for Your Bones

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