‘Ketogenic Shopping’ is fairly straightforward.
At the start however, it can help to have a list of the good things to buy (keto-GO-GOs) and the things which are higher in carbs, thereby posing risks to ketosis (keto-NO-NOs)!
For specific foodstuffs, the New Atkins Carb Counter is a brilliant tool! It calculates the ‘net carbs’ of any food for you; which can often take away the guesswork! (More on ‘net carbs’ in a later post…)
In this blog, I aim to provide a quick reference-guide as to what to put into your shopping-basket; starting this week with vegetables.
As the guide is ‘quick reference’, it doesn’t detail the exact carb-count per item; rather groups them into three classifications:
- Keto-GO-GO-GO: 2g or less
- Keto-GO-GO: 5g or less
- Keto-GO: 8g or less
- Keto-NO-NO: 8g or more!
The below details ‘total carbs’ (not net). The reason for this? Net carbs will always be a lower figure. If you start with the higher of the two, you’ll never go wrong!
Keto-GO-GO-GO! – under 2g total carbs (not net) per 100g:
Bamboo Shoots
Broccoli (Green & Purple)
Cabbage (Green, Spring, Chinese not Red!)
Celery
Courgette
Kale
Cucumber
Chicory
Fennel
Lettuce (Romaine, Cos, Iceberg & other ‘Leafy Greens’)
Marrow
Radishes
Spinach
Watercress
Keto-GO-GO! – under 5g total carbs (not net) per 100g:
Artichoke (Globe – Boiled or Tinned)
Aubergine
Asparagus (Boiled & Canned)
Avacado
Beansprouts
Beetroot (Raw, not Pickled or Cooked)
Brussels Sprouts
Cabbage (Red, Savoy, White)
Chard
Green Beans
Green Peppers (Capsicum)
Cauliflower
Celeriac (Americans call Celery-Root)
Baby Sweetcorn (not Boiled or Tinned)
Endive
Kohlrabi
Leeks
Mushrooms
Okra
Olives
Peas
Pumpkin (Raw)
Tomatoes (Tinned, Cherry & Salad)
Turnips
Keto-GO! – under 8g total carbs (not net) per 100g:
Beetroot (Pickled)
Red Pepper (Capsicum)
Carrots (Boiled & Raw)
Onions
Butternut Squash
Water-Chestnuts (Tinned)
Keto-NO-NOs – over 8g total carbs (not net) per 100g. Best avoided on a ketogenic diet!:
Jerusalem Artichoke
Beetroot (Boiled)
Cassava
Sweetcorn (Tinned or Boiled, not Baby)
Potatoes (All)
Parsnip
Sweet Potato
Yam
If you look at the GO-GO sections, you’ll notice that anything green will pretty much be fine to eat!
How much of these should you eat?
GO-GO-GO: the name says it all! As much as you like!
GO-GO: a healthy portion-size (picture a handful), but don’t overdo it!
GO: be a little sparing. A small handful, especially when you’re trying to lose weight.
NO-NO: need I say more?
I hope this helps and thanks for reading,
Adam.
country walks in ketosis 
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Sorry. Grammar nanny here.
AVOCADO.
Haha. 🙂
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As much as I agree with most of the foodyou put on your list I have one that I do not agree with.
Cassava because you’re not counting the net carb and only taking in total carbs then I guess you’re right. But cassava has so much fiber and if boil and then cook it in butter or oil of choice you really see the benefits. I have a hard time going to the washroom on this diet / new life style but when I made my moms recipe and changed a few things for the keto diet, I finally felt relief just by eating half a cup of it.
Thank you for your list though. 🙂
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As a newbie to the keto diet, I really appreciate this list. Thank you!!
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Thanks for this list it is super helpful! Do you have a list like this for nuts and seeds?
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This is really helpful but i have just one question; aren’t pickled beets boiled?
I make pickled beets but i boil them to do it so i just want to make sure im not eating the wrong things.
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Thank you ..Just starting on Keto. You answered my questions without going to a zillion websites.
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Can you substitute Turnips for potatoes how are they on carbs
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Thanks for the comment and query Christina. Turnips are a great substitute. At around 5.8g not carbs per 100g, they are great as mash or dauphinoise. They can be a little pricey however, so I tend to use them as a seasonal treat! Happy cooking, Adam.
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