Earlier this year I was diagnosed with diabetes. There's a lot I could say about that but today I want to talk about the diet I have been practicing for the last several months, which is usually called a "very low-carb diet" by medical professionals, or colloquially referred to as the "keto" or "atkins" diet. The main principle is that I am trying to get less than 10% of calories from carbohydrates, which is is pretty low — most people get around 60% of calories (or more) from carbohydrates and even many foods popularly conceived as "low-carb" still have more than 10% of calories from carbohydrates.
I've found it hard to communicate about this diet and even though the keto diet is the most popular fad diet at the moment, I was still unable to find a good Internet resource that accurately summarizes it, and much of what is available in inaccurate. So I thought I'd try to do it myself.
The Diet
Here's a quick summary of common foods that are okay and not okay. Note that this is not an allergy or religious diet, so cross-contamination or small amounts of an ingredient are always fine.
To find out about a particular food, Sure Keto is a good tool to check.
Not Okay (too much carbs)
- Grains (such as corn, wheat, rice, barley, or oats)
- Products made from these include pasta, bread, noodles, tortillas, crackers, dumplings, etc.
- Pseudograins such as quinoa or buckwheat.
- Pulses (beans, lentils, and peas), whether dried or fresh
- Starchy root vegetables, such as potatoes, yams, beets, parsnips, or rutabaga
- Almost all fruit, even tomatoes and eggplant (except avocados, lemons, and limes)
- Winter squash, such as pumpkin, butternut, or acorn squash
- Many dairy products, including milk, yogurt, kefir, and some cheeses
- Anything with significant sugar, such as candy, honey, syrup, or jam, sweetened beverages, or sweetened sauces such as barbecue or sweet and sour sauce.
Okay (acceptably low carbs)
- Meat and meat products like sausage or jerky, unless sweetened
- Seafood
- Eggs
- Tofu
- Most nuts (except cashews, chestnuts, and pistachios)
- Seeds of pumpkin, sunflower, flax, and peanuts
- All cooking oils
- Coconut milk and coconut cream
- Many dairy products, including butter, ghee, cream, sour cream, half and half, and most cheeses
- Most unsweetened plant-based milks (including nut, soy, flax, hemp, and coconut)
- Most vegetables and mushrooms
- Summer squash, such as zucchini or yellow squash
- Herbs and spices
Okay in moderation
These foods technically have more than 10% of calories from carbohydrates, but are fine as an incidental part of a meal.
- Onions, garlic, and other alliums
- Pistachio nuts
- Olives
- Dark chocolate (80% or darker)
- Low-calorie starchy vegetables such as fennel, kohlrabi, carrots, or turnips
- Nightshade fruits like tomato or eggplant
