Keto Diet Facts & Tips

Hidden Sugar & Carbs in Restaurant Foods Slowing Down Ketosis

Hidden Carbs in Restaurants: How to Stay on Track with Keto

Dining out can be a major challenge on a keto diet. Here's why and how to navigate it:

  • The Problem: Restaurant foods often contain sneaky sources of carbs that can derail your progress. Be mindful of:

    • Sauces & Dressings: Think BBQ sauce, salad dressings, and even salsa (plus those tortilla chips!).

    • Processed Foods: Deli meats, cheese, sausage – check for added sugars like dextrose.

    • Sugar Alcohols: Maltitol is the worst offender, spiking blood sugar despite "sugar-free" labels.

    • "Healthy" Sweeteners: Agave syrup might seem better, but it is hard on your liver and promotes insulin resistance.

  • Other Culprits:

    • Protein Powders/Bars: Read those labels carefully!

    • Unexpected Sources: Crab meat, coleslaw – it adds up.

    • Cooking Oils: Soy and corn oil are common in restaurants and can worsen insulin resistance.

What To Do:

  • Be Aware: The shocking amount of sugar in food is eye-opening once you start investigating.

  • Ask Questions: Don't hesitate to ask your server about ingredients and preparation methods.

  • Choose Wisely: Prioritize whole foods, grilled or baked options, and hold the sauces whenever possible.

Remember: With a little awareness and planning, you CAN enjoy restaurant meals and maintain your keto goals!

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Last updated: Mar 07, 2024 21:30 PM