To help you out, we’ve put together a list of vegetables that are keto-friendly and those you should avoid. Let’s get to it, shall we?

What is the keto diet?

Here’s a quick reminder of what the keto diet is: it’s a popular weight-loss strategy that requires dieters to cut their carbohydrate or carb intake to no more than 50 grams per day.  You do this so you get into a state of ketosis, a state where you will start burning fat for fuel. As a result of going low carb, you lose weight!

However, that’s not the only thing keto can do for you. Some research shows that keto can improve your heart health, lower your bad cholesterol level, and reduce your risk of developing heart disease. Going on keto diets is also a great way to help treat age-related neurological decline such as Alzheimer’s disease. 

There are even ongoing studies that say keto can prevent and treat cancer. It is hypothesized that cancer cells feed off carbs and blood sugar to grow and multiply, and by lowering your carb intake, you’re starving cancer cells’ fuel, which may cause them to decrease in size and die. 

Of course, while a low-carb diet seems to carry plenty of health benefits, please don’t take any of the information we put here as strict medical advice. For additional information, it is best to consult with a registered dietician or a doctor.

On to the main topic. The big question: can you eat vegetables on the keto diet?

The answer is yes. However, in our quest for healthy eating, we might automatically assume that since vegetables are green, natural, and aren’t sweet, all are okay to eat on the keto diet. But that’s not the case—and you’ll find out why in the next section.

Vegetables To Limit On The Keto Diet

Starting a keto diet means watching your carbs, and that includes the veggies you eat. Not all vegetables are low in carbs, so it’s important to know which ones to limit.

What vegetables are bad for the keto diet (or at least, not recommended)? Read on.

Carrots

Carrot cakes (like the one in Chef Joey Prats’ class) are definitely not allowed, unless it’s a keto carrot cake like the one in Ms. Chiqui Ortiz-Dingcong’s class. But what about carrots themselves?

Well, bad news: carrots have more carbs than some other vegetables, with about 9 grams of carbs in each serving. If you’re on a keto diet and trying to keep your daily carbs under 50 grams, you’ll need to be careful about how many carrots you eat. It’s best to eat them in small amounts to stay within your carb limit.

Sweet Potato

Sweet potatoes, including those turned into your favorite side dish like fries, are naturally high in carbohydrates. This (as well as other starchy vegetables) can pose a challenge for those on a keto diet, aiming for very low daily carb intake. Because of their carb content, sweet potatoes can make it harder to stay within the limits needed to maintain ketosis.

Legumes

Legumes, including soybeans, peanuts, and lentils, are a popular protein source for vegans. However, these vegetables contain high carb content. This makes it difficult to stay within the low-carb limits required to maintain ketosis and achieve the full benefits of a keto diet.

Peas

Don’t be misled by their small size—peas are high in starch, which means they’re also high in carbohydrates. Eating peas in large amounts can disrupt your meal planning and make it harder to stay within your daily carb limit. In short, it’s best to limit your intake of peas.

Onion

Don’t get us wrong: we at The Bailiwick Academy love onions. We even have a course all about onions! However, if you’re following a ketogenic diet, it’s important to use onions sparingly. Despite their delicious flavor and many uses, onions contain carbs that can add up quickly, making it necessary to moderate their use to stay within keto’s strict carb count.

Corn

Corn is another food that might be tempting due to its sweet taste, but it’s not suitable for a ketogenic diet. It’s another vegetable high in carbohydrates, which can interfere with your efforts to maintain ketosis and achieve your weight and health goals. If you’re serious about sticking to keto, it’s best to limit or completely avoid corn.

Yam

Yam is a root vegetable that packs a hefty carb count, ranging from 22 to 42 grams per serving. This is even higher than what you find in sweet potatoes. In other words, you’re not going to see yam in any type of keto meal plan.

Best Vegetables For The Keto Diet

This section is going to make you happy because it will show you which veggies are best for staying low in carbs but still getting plenty of nutrients. 

Spinach

Spinach is a powerhouse of nutrients, rich in vitamins A and C, potassium, folic acid, iron, and calcium. Incorporating spinach into your diet can offer health benefits such as cancer prevention and reduced blood pressure. It’s not only beneficial for your overall well-being but also fits perfectly into a keto diet due to its low-carb content.

Bok Choy

Bok choy is loaded with compounds that can help fight cancer, including vitamins C and E, beta-carotene, folate, and selenium. These nutrients not only contribute to its powerful antioxidant properties but also make bok choy a valuable addition to a keto diet, offering health benefits without adding many carbs.

Kale

Kale is a nutrient-dense leafy green that’s low in carbs and high in beneficial nutrients. It’s packed with fiber, vitamins, minerals, and antioxidants that help prevent or slow cell damage. Regularly eating kale can lower your risk of type 2 diabetes, protect against heart disease, and promote healthier bones, skin, and hair. It’s an excellent vegetable for anyone on a keto diet, contributing to overall health without compromising carb limits.

Broccoli

Broccoli is a versatile vegetable that can be enjoyed in various forms—raw, blanched, steamed, or roasted. It fits well in salads, side dishes, soups, pastas, and even as a rice substitute. Beyond its plenty of uses, broccoli is also a rich source of calcium, which is crucial for maintaining strong bones and preventing osteoporosis. This makes it a valuable addition to the keto diet, offering versatility and essential nutrients.

Cauliflower

Cauliflower is a superfood that offers significant health benefits, including cancer prevention and improvements to gut and heart health. Its versatility is similar to broccoli, allowing it to be used as a rice substitute (yes, cauliflower rice is a thing!) or incorporated into various dishes. This makes cauliflower another excellent choice for those on a keto diet.

Asparagus

Asparagus might be known for its peculiar effect on the smell of urine, but its benefits far outweigh this minor quirk. It’s excellent for weight loss, helps prevent urinary tract infections, and can even boost your mood. And like all the others on this list, asparagus is a great choice for those on a keto diet.

Zucchini

How To Ensure The Vegetables You Eat Are Keto-Diet Approved

Now you know what vegetables to eat and avoid while you’re on a keto diet. The next problem is this: what about vegetables that aren’t on this list? How can you find out which ones are, and which ones aren’t?

For instance, what if you’re eating outside? How can you make sure that what you’re eating is keto?

Well, if you really want to stick to a keto diet, it’s best that you be the one to prepare your food.

And if you want to add veggies to the usual keto food like meats, here’s a better way of preparing them: through the Keto Salad and Wraps class by Ms. Chiqui Ortiz-Dingcong!

If you’re health-conscious or eager to dive into the culinary world as an entrepreneur, this course is designed to introduce you to a range of mouthwatering, healthy dishes. Enroll now and master the art of preparing:

• Keto Tortilla
• Keto Mediterranean Salad with Chicken Souvlaki and Wrap
• Keto Mexican Salad with Beef Strips and Wrap
• Keto South Asian Prawn Salad and Wrap

And don’t worry; like all the courses at The Bailiwick Academy, this course is structured to be straightforward and accessible, making it ideal even for beginners. You’ll not only learn the basics of creating Keto Salads and Wraps but also acquire advanced culinary skills that will elevate your cooking.

Plus, this course will ensure that eating vegetables will never, ever be boring!

So what are you waiting for? Sign up now at The Bailiwick Academy! See you inside!

The post What Vegetables Are On The Keto Diet? appeared first on Online Baking and Cooking Classes - The Bailiwick Academy.

You do this so that you can switch your body into ketosis, a state where you will start burning fat for fuel. In short, the purpose of the keto diet is to primarily help you lose weight. However, some findings show that it also improves your overall health. 

And for you to stay in that state, you’re going to have to say goodbye to some of your favorite foods, including fruits, vegetables, and plenty of comfort or junk foods.

While we won’t be able to answer how much food to eat on a keto diet, we’ll definitely be able to list the food to avoid while on said diet.

Ready? Dreading it?

Well, here’s a bit of a spoiler: it’s not going to be so bad, actually. We promise.

Find out why – keep on reading!

Before we start – a quick disclaimer:

As we always like to mention in our past articles regarding keto, we’re not nutritionists. Therefore, as much as we like to talk about the benefits of the keto diet for health, we are in no way, shape, or form qualified to give medical advice. 

So if you want to try the keto diet, talk to your doctor or nutritionist and find out if the keto diet is for you. Got it?

On to the next section!

Here’s a list of foods not to eat on a keto diet.

You’re probably not going to be surprised, but there’s plenty in this list of what not to eat or drink on a low carb diet. Yup, it’s not going to be the typical “5 Foods Not to Eat on a Keto Diet” list – after all, we want to help you succeed!

Of course, do take note that this is far from a comprehensive list. It’s best to again ask your doctor about this.

Without further ado, check it out:

Bread and other carbohydrate-rich food

Sorry to break it to you but your consumption of your favorite Pinoy bakery products, pasta noodles, and anything else made with the same ingredients – say, the base of pizzas – will either be super limited or will have to go down to zero. The reason for this is these kinds of food all contain very high amounts of carbohydrates. 

As mentioned above, keto diets are low in carbohydrates. While technically you CAN eat some of these without getting kicked out of ketosis (you can eat less than 50 grams of carbs), why risk it?

It’s best to not be tempted and avoid them instead. Aside from what we already mentioned above, avoid the following as well:

• Tortillas
• Rice
• Couscous
• Chips or crisps
• Bagels
• Crackers
• Cereals 
• Porridge
• Oatmeal
• Muesli
• Rye
• Barley

Some fruits fall under what not to eat and drink on a keto diet

Ever heard of, “An apple a day keeps a doctor away?” Well, that doesn’t apply here, especially if you consume an apple (whether in solid or liquid form) on a ketogenic diet. You might have to go to the doctor after and explain why you got kicked out of keto.

What fruits not to eat on a keto diet, you ask? Well, aside from apple, avoid:

• Grapes
• Bananas
• Dates
• Mangoes
• Oranges
• Peaches
• Pineapples
• Raisins
• Pears
• Melons

The reason for this is that most fruits are high in glucose. Glucose is a sugar – and again, you also have to avoid sugar to achieve ketosis. 

Oh and before we forget to mention it, most fruits are also high in carbs – another no-no in the keto diet.

Oh yes… Do take note that we did say SOME fruits… and that means that some are actually made for keto diets, such as avocado, blackberries, blueberries, raspberries, and even strawberries. These are high in protein and healthy fats.

Of course, regarding these fruits in juice form… ask your nutritionist!

Sodas

A soda is basically a fizzy drink that’s full of sugar. And we all know that sugar and keto diets DO NOT MIX. And besides, sodas have zero nutrition – it would do you good to avoid these drinks.

Other sweeteners

So you might be thinking that if you can’t have sugar, can you just have other sweeteners like honey, syrup, coconut sugar, and so on. Well, sorry, but that’s a big no. All of these are just… well, sugar!

If you can’t curb your sweet tooth, inquire with your doctor about artificial sweeteners that work for ketogenic diets.

Some alcoholic drinks

Alcoholic drinks are like sodas: they provide little to no nutritional value, and have high carb and sugar counts. Yup, we’re talking about beer, liqueurs, and mixed drinks. 

Of course, if you find tossing back an alcoholic drink a technique to relax, then look for drinks with lower carbs, such as red wine, white wine, or hard liquor.

Some condiments

What condiments belong to a list of what not to eat on keto diet? Well, again, sadly, a lot! Ketchup, barbecue sauce, and sweet chili sauce are a few examples of condiments that are full of sugar… and again, do not have much nutritional value.

Now, you might be thinking that you won’t be eating a lot of these, so you might be safe. But it’s easy to eat a lot of them, especially since they’re coming from small portions. 

But if you can’t eat without including condiments, you can try Tabasco, spices, or mayonnaise that has plenty of fat to keep things keto-friendly.

Some vegetables are foods not to eat on a ketogenic diet

Yup, you may not necessarily associate veggies as “sweet” or even as full of sugar, but surprise! A lot of vegetables are not keto friendly. 

What are these vegetables not to be eaten on a keto diet?

• Potatoes
• Corn
• Peas
• Carrots
• Yams
• Legumes
• Different kind of beans

Now don’t get us wrong, these are healthy, but these are veggies that grow under the ground (otherwise known as root vegetables)… and that means these are high in starch, and again, are high in carb content.

But not to worry: there are plenty of vegetables that will fit the keto diet, such as broccoli, cabbage, and eggplant.

Fine. So what are the things to eat when on a keto diet?

Again, we’ll start with a disclaimer: CONSULT YOUR NUTRITIONIST OR DOCTOR.

Remember how we said earlier that it’s not going to be so bad, especially when it comes to the food you love to eat? (We’re looking at you, bread and other carb-rich food!)

While we cannot say what your healthcare professional will allow you to eat, we can definitely say that there are keto versions of the foods that aren’t allowed.

That means there are keto alternatives to the food you like to eat!

If you want to eat bread, then there’s such a thing as keto bread.

If you want cake or ice cream… yes, you got that right. There’s keto cake and keto ice cream.  In fact, there are plenty of keto dessert foods you can sink your teeth into! 

But what about non-dessert foods, you ask?

Well, the latest class of The Bailiwick Academy might just make you happy.

Introducing: Keto Italian Bakes by Chiqui Dingcong!

While plenty of Italian food we enjoy generally falls under what not to eat when you’re on a keto diet (see our post about Italian flour as an example), this new class by Ms. Chiqui changes everything!

That’s right! Aside from the cakes, ice cream, and bread you thought you had to avoid forever, The Bailiwick Academy now lets you make low-carb Keto Pizza! 

And not only pizza either: you’ll also get to make Keto Ham and Cheese Calzone, as well as Keto Focaccia!

Healthy no longer means having to find out what foods to avoid while doing keto. Just sign up at The Bailiwick Academy and access recipes to keto diet foods you can enjoy – because they’re delicious!

Enroll today!

—

Keep coming back to The Bailiwick Academy blog for more kitchen tips, tricks, and much more!

The post What Not to Eat During a Keto Diet appeared first on Online Baking and Cooking Classes - The Bailiwick Academy.

You might be wondering about that very important question if one, you’ve been told to start keto by your doctor or your nutritionist, and two, you love eating sweet, sugary cakes.

Sorry to burst your bubble, but the usual cake batter for any cake flavor is not keto.

But here’s good news for you: if there are keto dessert foods, if there are different kinds of keto bread and keto meals, then there’s definitely such a thing as keto cake! And thanks to a lot of keto-friendly ingredients on the market these days, you’ll get plenty of flavors and cake recipes that you can be sure you’ll enjoy on your keto diet.

Let’s take a closer look at keto cakes, shall we?

What is a keto cake?

A keto cake is pretty much a cake. The difference between a keto cake with other cakes is that you don’t use traditional ingredients like flour. What is keto cake made of, you ask? Well, as mentioned above, keto-friendly ingredients such as almond flour, coconut flour, unsweetened chocolate chips, cocoa powder, coconut milk, heavy cream and so much more. 

Most importantly, what makes it keto is that its net carb is low compared to the usual cakes. Carbs are practically zero in any keto meal, and keto cakes are not exempted from that fact. 

Does it have sugar?

The answer is no. Brown or white sugar is not used on keto cakes. Nor do you use sweeteners like honey or maple syrup. Instead, the cake is sweetened with a sugar substitute like powdered sweeteners (Equal Gold or Stevia), or monk fruit. They’re sweet, but they’re sugar-free!

What cakes are keto friendly?

Any cake can be keto-friendly, as long as its ingredients are legit keto-friendly ingredients. It doesn’t matter what flavor it is (i.e. cheesecake, avocado) or how many cake layers it has! Remember, there are ingredients that can never be keto-friendly, like bananas. So before you eat any supposed keto cake, remember to research! You can also ask your nutritionist or doctors for a complete list of ingredients that fit your new diet.

Does it taste good?

If you’ve ever tasted anything keto before, we’d be willing to bet that you weren’t happy with it. For example, one bite might have left you wondering why do keto desserts taste so bad? Or why is my keto cake grainy? Or even just why don’t they taste good? If you check out this Reddit thread, you’d find others like you who are wondering the same thing and are looking for keto desserts that actually taste good.

Well, according to Keto.Global, most keto desserts don’t taste good because of the lack of ingredients, like sugar and flour. This particular lack, plus a change of ingredients (because you’re using keto substitutes, right?) may cause desserts to have a distinct flavor, texture, and look that aren’t necessarily appetizing. And some ingredients also have a more chemical taste or a bad aftertaste.

To fix this, what you do is basically to find the right balance of substitute and ingredients. It’s that simple. You might have to do a lot of experimenting but you’ll eventually find the right balance. Or you’ll have to try out a lot of keto stores. Once you find the store or bakery with the desserts you like, just keep buying there. Problem solved!

Is keto cake healthy?

If you’re a cake fanatic, you might be wondering, “How much keto cake can I eat?” Is there an amount where you can be considered to have eaten too much keto cake? 

Well, like we mentioned in previous blog posts about keto food, we’re not doctors or nutritionists. And the keto diet definitely has some unpleasant side effects. But we do know that because of the little to no sugar content of keto cakes, it’s definitely helpful for controlling your blood sugar content while still tasting something sweet.

And as for the amount of cake you can eat, the only thing we have to say about it is that too much of a good thing can be bad. Remember, you’re going on a keto diet to help you lose weight. But if you still eat too much food, you may be preventing your own weight or fat loss.

In short, we recommend you keep eating keto cakes as a treat. And again, consult your doctor or nutritionist!

Can you make a keto cake?

Now you might be wondering if you can just make your own cake instead of having to Google “is there a keto bakery near me.”

Well, the answer to that is yes, you can – with The Bailiwick Academy! 

We’ve just recently released new classes by Ms. Chiqui Ortiz Dingcong, and they’re all about making keto cakes!

Keto carrot cake

Carrot cake is one of those classics with plenty of different cake recipes. With Ms. Chiqui’s keto carrot cake class, you can enjoy the classic and stay on your diet! It’s low-carb, sugar-free, and has moist crumbs and delicious cream cheese frosting.

Keto red velvet cake

Here’s another favorite (and low carb) cake with cream cheese! And rest assured that with the recipe you’re going to learn, you’ll produce a moist, fluffy keto red velvet cake with the perfect balance of sweet and tangy!

Keto chocolate cake

Who doesn’t love chocolate cake? Whether you’re having a slice as a snack or you’re getting a whole one as your birthday cake, chocolate cake is always welcome. And when you enroll in the keto chocolate cake class, you’ll be able to produce one that’s moist, fudgy, luscious, and stick-to-your-teeth delicious! And yes, it’s low carb and free of regular like the two cakes.

With these recipes, we promise you won’t be Googling “why do keto desserts taste so bad” – guaranteed!

But why not learn all recipes for these low carb cakes?

Each class mentioned above costs Php1295. So if you multiply that by three, you get a total of Php3885. 

But because The Bailiwick Academy is behind you in turning your passion into profit, we packaged each keto cake recipe in one class! Check out our Keto Cakes class!

That’s right: Learn not one, not two, but all three guilt-free keto recipes by Ms. Chiqui. Not only will you say goodbye to the days of dry and tasteless sugar-free cakes, but you’ll also be able to cater to a brand new market of people looking for keto desserts, like these people in Singapore!

And we can tell you right now, you’ll be able to sell these cakes at premium prices.

Speaking of prices, you won’t get this class at Php3885. Instead, you’ll get it at a very discounted rate of only Php2995, AND you’ll also get a bonus recipe for Keto Condensed Milk! What a deal!

If you’re starting keto for the first time ever or just discovering keto, what better way to start than by learning and indulging in these keto cake recipes, right? You’ll be off to one sweet (but sugar-free!), delicious beginning!

What are you waiting for? Enroll in The Bailiwick Academy today!

The post Is Cake Keto? [and Other Keto Cake Questions 2022] appeared first on Online Baking and Cooking Classes - The Bailiwick Academy.