Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory. Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate.
Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list.
You can substitute stevia for any sweetener of your choice, just add a little, taste and adjust to your liking.
Peach one of my fav fruit’s, this smoothie is going to be on my to do list for sure!! I have a few delicious banana breads on my site, Blueberry Banana made with whole wheat flour and Chocolate Chip Cream Cheese Banana Bread using whole wheat flour as well. You can use any gluten free flour you like or make your own which is something I’m planning on doing soon, but for now I usedKing Arthur’s brand and love it! My intention wasn’t to make these low fat but to make them sugar free and gluten free, sometimes the low fat happens by accident and it did here.
As you will see I did not use xanthan gum and have made them multiple times since posting this recipe. I love banana bread and I have powdered stevia, so this is my new go to banana bread recipe!
No, chia seeds when mixed with water gel and are a great substitute for eggs but not for flax. Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time.
Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid.
Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.


However, if there is a desire for something sweet, these are the recommended choices for sweeteners. In fact I’m addicted to making it at least once a day, but I had run out of frozen blueberries so I tried frozen peaches, slightly increased the amount to get that really peachy flavor and it worked fabulously! Now I am not saying that protein powder is bad, since I add it to many recipes myself.  But its nice not to use it for every smoothie and get some natural protein instead.
Making this recipe into a regular loaf bread is certainly fine but I doubt you’ll be able to make16 thin slices of it, as we have here in muffin form. My youngest has a tree nut allergy so when I know he will be having the recipe I do not use almond milk. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. Over time, it will become a habit to add a source of fat to each meal.Avoid hydrogenated fats such as margarine to minimize trans fats intake. These are higher in inflammatory Omega 6 fats, so limit amounts, and dona€™t heat them.85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.
Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. I also try to avoid products that have added whey protein because whey adds to the insulin spike.Heavy whipping creamFull fat sour cream (check labels for additives and fillers. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose. Contact me for permission to reproduce photos for commercial uses; bloggers may use photos only, with credit to Sugar-Free Mom and links to the original posts on this blog. Many comments regarding my Blueberry Banana Bread recipe will back up the fact that it is a moist and delicious bread and shockingly without added fat. I will for sure make these when I go to the store and get those red marked bananas that are on sale for 25 cents and make these! The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity.


If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues. All I have is the Stevia packets, is that okay if I use that instead of the powdered Stevia?
This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it. I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product. I often use pure stevia by the brand Sweetleaf and it does not have fillers and is not a ratio of 1:1 like truvia for sugar.
However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different. Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day.
Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. So when you call for a tablespoon of stevia, are you talking about the concentrated kind, or one like Truvia?
I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best.
If you don't like seafood, then consider taking small amounts of a fish or krill oil supplement for Omega 3s. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.




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