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/ZTx8CjDvSPs https://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/34KXupv https://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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