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.
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.
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
Half and half
Red palm oil
Sour cream (organic)
NUTS AND SEEDS
Nut butters (unsweetened)
Seed butters (unsweetened)
Tahini (sesame butter)
Tuna (including albacore)
Mushrooms (all kinds)
Peppers (all kinds)
Seaweed (all sea vegetables)
Tomatoes (moderate amount)
BERRIES AND FRUIT (berries in small quantities)
Cultivated European gooseberry
Broth (chicken, beef, bone)
Kombucha (2g of sugar)
Lemon and lime juice (small amounts)
Sparkling mineral water
Dark chocolate 100%
Gluten-free tamari sauce
Hot sauce (no sugar)
Mayonnaise (made with good oils—see list of fats)
Mustard (no sugar)
Pickles (no sugar)
Protein powder (pea, hemp, brown rice)
Seeds (sunflower, sesame, pumpkin)
FOODS TO AVOID
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.)
PROCESSED DELI MEAT (nitrates or dextrose)
SAUSAGE (unless organic / grass-fed)
SOY MIK (even regular, because it’s GMO)
YOGURT (due to sugar)
CORN (and popcorn)
FRUITS AND BERRIES
DRIED FRUIT (like raisins)
BEANS (all varieties)
CHICKPEAS (hummus is okay as there is mixed oil)
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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