Keto Swaps

Posted by Active Wellness Team on Feb 25, 2020 11:00:00 AM

Canva - Photo of Vegetable Salad in Bowls

Going keto doesn’t mean you have to give up your favorite foods. It simply means that you might have to make some swaps. While the keto diet involves far fewer carbohydrates, you should maintain moderate levels of protein intake and potentially increase your intake of fat. The reduction of carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.

How to reach ketosis? Avoid eating too many carbs. The majority of keto-friendly foods include animal-based proteins, berries (limit most fruit as they are higher in carbs and sugars), vegetables grown above ground, nuts and seeds, dairy products and fats. If you are struggling with keto food ideas, try these keto swaps:

Meal Bases:

    • Burger Buns: You can still enjoy a burger, just change the bun to one of these delicious covers: keto bread, kale leaves, lettuce leaves, thick sliced cucumbers, roasted Portobello mushroom caps, napa or Chinese cabbage.
  • Tortillas: Try making homemade keto-tortillas or buying nut-based tortillas. 
  • Bread: The market has several keto bread options or make your own “Cloud Bread” with just a few simple ingredients. 
  • Flour: Use flour substitutes such as coconut flour, chickpea flour, or almond flour. Be mindful that these substitutes do not have the same texture as regular baking flour and may need some modifying for recipes. 

Meal Sides:

  • Pasta: Create your regular dinner recipes using spiralized vegetables such as zucchini, or spaghetti squash. This is an easy swap and provides your body with a ton of nutrients.
  • Rice: Trade rice, grains, and potatoes for non-starchy vegetables such as riced cauliflower or broccoli.
  • Mashed Potatoes: Try mashed cauliflower with garlic butter and herbs.
  • Fries: Make healthier celeriac fries, roasted chickpeas, or roasted vegetables (eggplant disks, portobello mushrooms, peppers, zucchini, broccoli, etc). Roast these vegetables with salt, pepper, garlic, herbs and a healthy oil (coconut oil, olive oil, or avocado oil), for a great complement to your meal.

Snacks: low sugar fruit (berries), coconut, nuts, jerky, boiled eggs, olives, avocado, dark chocolate (over 85% cacao), full-fat cheese, low-carb veggies (cucumber, celery, radish, etc.)

What’s your favorite keto swap? Share with us in our comments.

*Team Active content is not medical advice; it's inspiration to live actively!