Keto Food List Extras: (Condiments, Spices, Sweeteners)
When it comes to topping foods on the keto diet, homemade is always best. When possible, it’s best to make your own versions of sauces and other condiments to keep at home. That being said, we know life is busy, so here are some pre-made condiments that are safe to use:
SAUCES AND CONDIMENTS
- Yellow mustard
- Ketchup without added sugars (or sugar alcohols)
- Mayonnaise (preferably made from cage-free eggs)
- Hot sauces
- Worcestershire sauce
- Sauerkraut without added sugars
- High-fat salad dressings with low or no added sugars
HERBS AND SPICES
A lot of traditional seasonings and sauces aren’t ketogenic diet-friendly because they contain added sugars and carbs, so herbs and spices really become your best friends here. Just make sure they don’t contain any sugars and are purely the herb or spice itself. Examples include:
- Cayenne pepper
- Chili powder
- Lemon or lime juices
- Salt and pepper
Sweeteners are tricky, so choose with caution if you do use them. The best option is to avoid sweet foods as much as possible so you lose the taste for them and don’t have to deal with cravings, but when you do use sweeteners, here are some things to keep in mind:
1) Only use low glycemic index sweeteners, as they won’t affect your blood sugar levels or contribute to your carb intake.
2) Try to stay away from sweeteners (even low/no-calorie or low/no-sugar) that use the sugar alcohol maltitol (which is high glycemic) or filler ingredients like dextrose or maltodextrin.
Here are some safe, low-glycemic sweetener options:
- Stevia (preferably liquid form, as the powder can sometimes have dextrose or maltodextrin added as binders
- Erythritol (it’s not digested by the body, so it contributes no carbs or glycemic load)
- Monk fruit
You can often find blends of the above sweeteners at the store too. Just make sure there any no other added ingredients you need to avoid.
I can hear you now… wait but what about dairy, you haven’t told me if I can eat dairy! Let’s dive in. Dr. Gustin put together a great guide on how to test for yourself if you should be eating dairy or not, in keto or otherwise.
Ketogenic Diet Food List: Dairy
Source Matters Series: A Guide to Buying Healthy Dairy
Most dairy products get the green light on keto. Just opt for the full-fat version and preferably organic and raw, if possible. Remember, fat is fuel, and the reason we would eat dairy is for the high-quality fat. Don’t be fooled by the “low-fat yogurt with mountains of fruit sugar added is healthy” garbage claims.
- Full-fat yogurts
- Heavy cream
- Sour cream
- Cottage cheese
- Cream cheese
- Hard cheeses like parmesan, swiss, feta, and cheddar
- Soft cheese like brie, Monterrey jack, mozzarella, and bleu cheese
We want a high-quality ketogenic diet, which means quality fat, which means the source matters. Stick to the outside ring of the grocery store, buy foods that don’t make health claims, and buy foods that have a maximum of two or three ingredients (preferably just one) and you will be well on your way to a kwality keto diet.
Use this ketogenic diet food list as your guide when planning your ketogenic meals and helping you stay on track! For more information on the ketogenic diet,