Keto Food Swaps with Recipes.

Here are several healthy keto-friendly alternatives you can try:

Burger buns – Try Bibb Butterhead lettuce or roasted Portobello mushroom tops or Napa Chinese cabbage.

Wraps – Try cauliflower wraps to make a sandwich. Here is the recipe for Keto-Friendly Cauliflower Wrap: https://youtu.be/QSi_NROCGqM

White sugar – Try allulose, xylitol, erythritol, stevia, and monk fruit.  

 Check out Is Allulose Keto Friendly? https://www.facebook.com/watch/?ref=saved&v=411009556802933

Maple syrup – Try xylitol syrup.

Cereal – Try roasted coconut chips, slivered almonds, berries, and yogurt (sugar-free).  Use organic plain whole milk Bulgarian yogurt. You could add chia seeds, flax seeds and maybe even sunflower seeds.

White flour – Try almond flour.  You can also use coconut flour but it’s a little bit dry.

Noodles – Try spiral-cut zucchini, spaghetti squash, and shirataki noodles.

Lasagna noodles – Try cauliflour to make the lasagna.

Here is the recipe for Keto-Friendly Lasagna Recipe: https://youtu.be/ZTx8CjDvSPshttps://bit.ly/34J8Yd0

Mashed potatoes – Try mashed cauliflower.  You can add a lot of butter, some garlic sea salt pepper or some sour cream.

Rice – Try cauliflower rice. Here is the recipe https://www.drberg.com/ketogenic-diet-meals-recipes/lunch_dinner/cauliflower-fried-rice

Pizza – Try using a cauliflower crust with eggs and cheese.

Here is the recipe for Keto-Friendly Cauliflower Pizza: https://bit.ly/34KXupvhttps://bit.ly/3aUHdCz

There are many Keto-Friendly foods. Check out DR. BERG’S HEALTHY KETOSIS™ ACCEPTABLE FOODS LIST: https://bit.ly/3rqSjot

First the Acceptable Foods list and then the foods to avoid in CAPITOLS.

DR. BERG’S HEALTHY KETOSIS™

ACCEPTABLE FOODS LIST

FAT

Avocado

Avocado oil

Blue cheese

Brie cheese

Butter

Cocoa butter

Coconut butter

Coconut oil

Cream cheese

Duck fat

Egg yolks

Ghee

Half and half

Lard

Macadamia oil

MCT oil

Olive oil

Red palm oil

Sesame oil

Sour cream (organic)

Tallow

Walnut oil

Whole cream

PROTEIN

Bacon

Beef

Beef jerky

Bison

Cheese

Chicken

Cottage cheese

Deer

Duck

Eggs

Elk

Goat

Goose

Hot dogs

Lamb

Moose

Pepperoni

Pheasant

Pork

Pork rinds

Quail

Rabbit

Salami

Sausage

Sheep

Turkey

Veal

Wild boar

Wild turkey

NUTS AND SEEDS

Almonds

Brazil nuts

Chia seeds

Hazelnuts

Hemp seeds

Macadamia nuts

Nut butters (unsweetened)

Peanuts

Pecans

Pine nuts

Pistachios

Pumpkin seeds

Seed butters (unsweetened)

Sesame seeds

Sunflower seeds

Tahini (sesame butter)

Walnuts

FISH

Anchovies

Bass

Cod

Eel

Flounder

Grouper

Haddock

Halibut

Herring

Mackerel

Mahi-mahi

Orange roughy

Perch

Red snapper

Salmon

Sardines

Sole

Tilapia

Trout

Tuna (including albacore)

Turbot

SEAFOOD

Abalone

Caviar

Clams

Crab

Lobster

Mussels

Octopus

Oysters

Scallops

Shrimp

Squid

ORGAN MEATS

Bone marrow

Heart

Kidney

Liver

Tongue

Tripe

VEGETABLES

Artichoke

Arugula

Asparagus

Bean sprouts

Beet greens

Bok choy

Broccoli

Brussels sprouts

Butterhead lettuce

Cabbage

Carrots

Cauliflower

Celery

Chard

Chives

Cucumber

Dandelion greens

Eggplant

Endive

Fennel

Garlic

Green beans

Jicama

Kale

Kimchi

Kohlrabi

Leafy greens

Leeks

Microgreens

Mushrooms (all kinds)

Mustard greens

Okra

Olive

Onion

Parsley

Peppers (all kinds)

Pumpkin

Radicchio

Radishes

Rhubarb

Romaine lettuce

Sauerkraut

Scallions

Seaweed (all sea vegetables)

Shallots

Spaghetti squash

Spinach

Swiss chard

Tomatoes (moderate amount)

Turnip greens

Watercress

Zucchini

HERBS

Allspice

Basil

Cardamom

Cayenne pepper

Chili powder

Cilantro/coriander

Cinnamon

Cloves

Cumin

Curry powder

Dill

Ginger

Italian seasoning

Nutmeg

Oregano

Paprika

Parsley

Rosemary

Sage

Thyme

Turmeric

BERRIES AND FRUIT (berries in small quantities)

Black currant

Blackberries

Blueberries

Chokeberries

Cultivated European gooseberry

Lemon

Lime

Raspberries

Red currant

Sea-buckthorn

Strawberries

Tart cherries

LIQUIDS

Almond milk

Broth (chicken, beef, bone)

Club soda

Coconut milk

Coffee, unsweetened

Herbal teas

Kombucha (2g of sugar)

Lemon and lime juice (small amounts)

Seltzer water

Sparkling mineral water

Tea, unsweetened

Water

ADDITIONALS

Almond flour/meal

Cacao nibs

Cacao powder

Coconut aminos

Coconut flour

Dark chocolate 100%

Fermented vegetables

Fish sauce

Gelatin

Gluten-free tamari sauce

Hot sauce (no sugar)

Mayonnaise (made with good oils—see list of fats)

Monk fruit

Mustard (no sugar)

Pickles (no sugar)

Shredded coconut

Stevia

Vanilla extract

Vinegar

VEGAN PROTEIN

Hummus

Mushrooms

Nut butters

Nutritional yeast

Protein powder (pea, hemp, brown rice)

Seed butters

Seeds (sunflower, sesame, pumpkin)

Spirulina

Sprouted beans

Tofu/tempe (organic)

FOODS TO AVOID

PROTEIN

ALMOND MILK (sweetened)

BARBECUE (with sugar)

CASHEWS (in excess)

COCONUT MILK (sweetened)

HOT DOGS (unless organic / grass-fed)

KEFIR (unless plain and full fat)

MEAT PRODUCTS WITH SUGAR/GRAINS (meatballs, breaded meat, meats with sweet sauce, etc.)

MILK (commercial)

PROCESSED CHEESE

PROCESSED DELI MEAT (nitrates or dextrose)

SAUSAGE (unless organic / grass-fed)

SOY MIK (even regular, because it’s GMO)

YOGURT (due to sugar)

VEGETABLES

CORN (and popcorn)

FRUITS AND BERRIES

APPLES

APRICOTS

BANANAS

CANTALOUPE

CHERRIES

DATES

DRIED FRUIT (like raisins)

GRAPEFRUIT

GRAPES

KIWI

MANGOS

MELONS

ORANGE

PEACHES

PINEAPPLE

PLANTAIN

PLUMS

WATERMELONS

STARCHES

POTATO

SWEET POTATO

YAM

GRAINS

OATS (oatmeal)

OTHER GRAINS

RICE

WHEAT

LEGUMES

BEANS (all varieties)

CHICKPEAS (hummus is okay as there is mixed oil)

EDAMAME

This Post has been condensed from Dr. Berg’s video Healthy Keto Food Swaps. https://www.youtube.com/watch?v=LkBbrbnVnOc

Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He has taught students nutrition as an adjunct professor at Howard University.

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