Macronutrients

All the food we eat is made of 3 macronutrients: carbs, protein and fat.

Carbohydrates (sugars & starches, also called carbs) are turned into sugar, directly raising your insulin levels.

Pastries

Bread, cookies, cakes, and other baked goods are high in refined carbohydrates. They spike blood sugar quickly and should be avoided or minimised on a ketogenic diet.

Starches

Rice, oats, potatoes, corn, pasta, bread, and other starchy vegetables are high in carbohydrates. These break down into glucose and raise insulin levels significantly.

Fruits

Aim for low-GI fruits such as berries while avoiding tropical fruits like bananas, mangoes, and pineapple. High-sugar fruits raise blood glucose quickly.

Sugars

Candy, honey, syrups, and added sugars raise blood glucose rapidly. These are the most direct contributors to insulin resistance and should be avoided.

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Protein is an essential building block for us, but too much protein puts excessive strain on our organs and may raise insulin levels.

Green Protein

Vegetables like broccoli, spinach, and edamame contain protein alongside important micronutrients. A great complement to animal proteins on a ketogenic diet.

Meat Products

Beef, pork, poultry, and fish are excellent protein sources. Choose fatty cuts on keto. Limit processed meats and be mindful of portion sizes.

Legumes & Nuts

Nuts like almonds, walnuts, and pecans provide protein and healthy fats. Legumes (beans, lentils) are higher in carbs and should be limited on a strict keto diet.

Animal-Based

Eggs are one of the most nutritious protein sources available. Aim for up to 2 eggs per day. Dairy products like cheese and Greek yogurt also count here.

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Fats do not raise insulin levels, and are generally not as harmful as they are painted to be. There are however some fats that are really bad for you.

Fish

Fatty fish like salmon, sardines, mackerel, and anchovies are rich in omega-3 fatty acids. These are among the healthiest fats you can eat and actively support heart and brain health.

Animal-Based

Butter, lard, tallow, and egg yolks are animal-based fats that can be consumed in moderation. They are more stable for cooking than most vegetable oils.

Plant-Based

Avocado, olive oil, and coconut oil are excellent plant-based fats. Avocados in particular are rich in monounsaturated fats and are highly recommended on a keto diet.

Nuts & Seeds

Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats. They also provide fibre and micronutrients. Watch portion sizes as calories add up quickly.

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