The Ultimate Keto Grocery List

Looking for an all in one shopping list for the ketogenic diet? Your in luck. In the article, you are going to learn the perfect ingredients for the keto diet, and how to choose the best type.

 

Cooking on a ketogenic diet is an adventurous pursuit. That is why I have created a keto beginner grocery list. This will make decision making more efficient.    One commonly confusing fact is people think the keto diet is naturally low carb. 

 

The keto diet is a high fat, moderate protein, low carb diet! Emphasis on high fat.  Your meals should contain 60 percent or more healthy fats. You can overdo protein. When you overeat protein, your body will convert it to sugar. A process called gluconeogenesis [8]. 

 

A well-formed keto diet will have plenty of non-starchy vegetables as the base, with healthy fats and protein added accordingly. This is sustainable long term. So, no keto diet is not bad for your Kidneys, because it’s not high protein! ?

 

If you are interested in loving what you see when you look in the mirror, check out the 7-day weight loss challenge here. 

 

Healthy Fats for the Ketogenic Diet 

 

Saturated fats are right for you. What you should be aware of is PUFAS.  Polyunsaturated fatty acids( PUFAs) should be limited because they are prone to oxidation, which can damage your health. Because of this, make sure to get the freshest oils. Read a comprehensive guide on fats here

 

Keto-Approved Shopping -Fat Sources

 Below are the best fats to cook with that contain the lowest amounts of PUFAS.

MCT Oils

MCT Oil 100% Non GMO Coconuts

 

MCT a neutral flavor and is converted immediately into ketones. You can add MCT to a variety of recipes.

This MCT oil allows you to get 30 to 60 extra grams of hidden fat in my diet every day. Be careful when you start using MCT oil as it can have a laxative effect.

>>Check out Premium MCT Oil Here 

 

 

 

 Coconut Oil 

                          

                                                                            Coconut is great for cooking because it has a high smoke point. When cooking with Coconut oil  you’re going to want to use refined coconut oil. Unrefined coconut oil has a strong aroma of coconut that will overpower your food.

>> Check out  the latest prices Viva Organic Extra-Virgin Coconut Oil Here 

 

 

Grass-Fed Ghee

Ghee Clarified Butter Grass-Fed Butter

Ghee is clarified butter. If you are lactose intolerant ghee is the perfect solution.

It is  lactose and casein free because the milk solids are filtered out. You can make your own at home, but if you want to save some time try get a premade Ghee butter. It’s also great for cooking as the smoke point is very high, and won’t burn like butter. 

 

>>Check out the latest price for Ghee 

 

Pork Tallow 

Epic Traditional Pork Fat

 

This pork tallow has a good consistency and flavor. It’s a little bit expensive, but well worth it. It’s  great for frying plantains or pork chops. It also clearly states that it should be refrigerated after opening, so don’t make the same mistake as me.

>>Check out the latest price for Pork Fat 

 

 

 

 

Cocoa Butter

Terrasoul Superfoods Cacao Butter Cold Pressed, Organic, Non-GMO Verified

Cocoa Butter isn’t as popular as the previous options, but can be excellent for sweet and savory dishes.

You can replace the butter in bulletproof coffee with cocao butter, and it contains high levels of magnesium.

 

>>Check out the latest Cacao Butter Price Here 

 

 

 

 

Butter 

Great for baked goods and adding flavor. Kerrygold grass-fed butter is my favorite type of butter and can be found in your local grocery store.

 

Extra Virgin Olive Oil

Pompeian Extra Virgin Olive Oil

Olive oil has a low smoke point and this is why you should only use in cold dishes. If you cook with olive oil at high heats it will oxidize and become rancid. 

>> Check out Pompeian Extra Virgin Olive Oil 

 

 

Cooking Oils that should be avoided on a Keto diet

  • Margarine– Loaded with trans fat and not a heart-healthy food [2]
  • Hydrogenated or Partially Hydrogenated Oils – Contains Trans fat..which is damaging! [2]
  • Vegetable Shortening – Not a heart-healthy food, but loaded with trans fat [2]

Cooking Oils that Should be limited, but okay to eat.

  • Cooking oils that contain PUFAs- this is because these oils are prone to oxidation, which are damaging to health [3]. These include, but are not limited to:
    • Grapeseed Oil
    • Peanut Oil
    • Sesame Oil
    • Cottonseed Oil
    • Walnut Oil
    • Corn oil
    • Vegetable Oil

Ketogenic Artificial Sweeteners Shopping List

 

Sugar is hidden everywhere. You must look at the label and know the various names for sugar.

  • Sugar is also known as:
    • Caramel
    • Corn Syrup
    • Malt
    • Glucose
    • Fructose
    • Ethyl Maltol.

Get a complete list here No matter where the source of the sugar comes from, it’s broken down and treated the same by your body through a process called Gluconeogenesis [8]. In 1960, the average American consumed two teaspoons of sugar per day,  today that has risen to over 65 teaspoons every day!

We eat in a day what people in the 1960’s ate in a month! Fruit juices, granola bars, cereal, agave are all marketed as “health” food. It’s insidious.

Ten ounces of Welch’s 100 percent grape juice contains more fructose than a 12-ounce can of Mountain Dew! Parents underestimate the amount of sugar in these so-called “ healthy” fruit drinks [9]

A study was done on fruit juices, and out of the 158 juice drinks analyzed, 85 contained at least 19 g of sugars—the child’s entire maximum daily amount of free sugars. 

60 products contained sugar (sucrose), 65 contained non-caloric sweeteners, and 5 included both. [9] On a keto diet, these sugars will automatically be eliminated.  But watch out giving these to your children!

When searching for a keto friendly sweetener, make sure it does not also come with fillers such as maltodextrin or dextrin.

These artificial sweeteners will  stall weight loss ( and you don’t know why)

Stevia

Comes in a raw powdered form. Make sure to stay away from ones with fillers such as maltodextrin. Maltodextrin has a glycemic index of 110!

Stevia Glycerite

 Thick liquid form of stevia, with consistency to honey. Two hundred percent sweeter than sugar, meaning it is less friendly than liquid or raw stevia. It also does not have the after taste.

Swerve

Works well as an all-purpose sugar substitute because it measures cup for cup with table sugar.

Erythritol

Is sugar alcohol and is found naturally in some fruits. It does not increase blood sugar or insulin levels. It also doesn’t cause an upset stomach. The reason behind that is   So I will leave it out…

Monk Fruit

Comes in liquid and powdered food. It has no after taste either.

Yacon Syrup 

A thick syrup that is pressed from yacon root. It’s useful for improving the texture and flavor of sauces.

Xylitol

    • Forty percent fewer calories than sugar.
    • Keeps pregnant women’s teeth healthy, especially during the third trimester
    • Reduces the risk of cavities up to 80%

To learn more about the Best Artificial Sweeteners check out my article here 

Sweeteners that are NOT keto friendly

Honey 

It is less refined, but higher calories and fructose than table sugar!

Agave 

90% Fructose! Don’t be fooled that it is lower on the glycemic index. Fructose has been correlated with nonalcoholic fatty live disease.

Coconut Sugar

Derived from coconuts but does retain a lot of nutrients. You would have to eat an outrageous amount to see benefits.

Splenda

 I was sad when I heard this. This is often stuffed with maltodextrin, which will skyrocket your insulin.

Maltitol and Sorbitol

 Marketed in sugar-free replacement. They will raise blood sugar and can cause gastrointestinal issues. Trust me on that….

 

Artificial Sweeteners to always avoid on a keto diet 

  • Aspartame
  • Acesulfame Potassium
  • Neotame
  • Saccharin
  • Sucralose
  • Advantame

 

Buying Fruit on a Keto Diet

 

Can you have fruit on a ketogenic diet?  Yes. On a keto diet, you can have fruits low in sugar in LIMITED moderation. 

 

If you are new to the Keto diet avoid fruit altogether.

I’ve had my fair share of eating the entire pound of strawberries…. In many countries, fruit is served as a dessert, for good reason. In the western world, fruit is seen as a health food; therefore,  can be eaten in unlimited quantities.

 

This is a misconception!! I lived in Turkey for a year, and I only could buy fruit during their natural season, and it tasted vastly different than what I was used to in America.

 

The fruit was smaller and more flavorful. The fruit that you buy in America is a hybrid of regular fruit! We even have bred cotton candy grapes that contain twice as much sugar! Some fruit that is lowest in sugar

  • Avocados
  • Coconut
  • Cucumbers
  • Eggplant
  • Lemons Limes
  • Olives
  • Berries
  • Tomatoes

I know what you’re thinking…cucumbers are not fruit. Well… they are. Read here!   Salt

Keto Food List
Different Kinds of Salts in Spoons such as Himalayan Pink Salt Sea Salt Original Iodised Table Salt Sea Salt Flakes Pink Salt Diamonds Black Sea Salt Flakes on Ligh Marble Background

On a ketogenic diet, you will have to add more salt to your diet. It may seem like an anomaly, and against everything you have been told. When you cut out processed carbohydrates, you are also reducing your sodium intake, and often experience a sodium deficiency on a keto diet  What type of salt should you choose on a keto diet? Not all salt is created equal.

Most salts are refined, bleached, and processed and they lose all their minerals, and often anticaking agents are added. Sometimes in the form of sugar! Himalayan and Celtic sea Salt are the best types of salts. 

These are found in ancient sea beds or by evaporating seawater with high mineral content. These two salts are made of 70 percent of the nutritional content in sodium- which is the same as table salt. Also, the other 30 percent is minerals and micronutrients.

Studies have shown sea salt may even confer protection against hypertension and kidney damage. [6]

Check out the latest price for Sherpa Pink Himalayan Salt 

 

 

Low Carb Dairy Shopping List 

If you are not dairy sensitive, try out the listed options below. 

Studies have shown that the consumption of dairy products can benefit you [1] based on their high-value nutrients and anti-inflammatory properties. In addition, the contribution to cardiovascular disease is neutral and was based on incorrectly conducted studies.

  • Butter
  • Cheese
  • Cream Cheese
  • Sour Cream
  • Ghee

Keto Herbs and Spices

Keto Shopping list herbs
Herbal medicine with herb, spices and flowers used in chinese and natural alternative remedies with fresh herbs and flowers on rustic background.

Herbs not only make food taste great, but are loaded with antioxidants. Oregano has 8 times the amount of antioxidants than spinach has [4]  Instead of eating more vegetables and add fruit, stock your fridge full of fresh spices. Calcium

  • Dill
  • Flax Seed

Potassium

  • Colander
  • Parsley

Vitamin E

  • Paprika and Chili Powder
  • Sunflower Seeds

Vitamin C

  • Green Chilli Peppers

  Some helpful common herbs Basil– Relieves gas and stomach pain! Black Pepper– Relieves indigestion Cayenne – Improves Circulation Cilantro- Detoxifies the body from heavy metals Cinnamon- Lowers Blood Pressure Cloves- Antimicrobial. Dill- High in calcium, and treats heartburn, colic, and gas Fenugreek- Flushes out toxins Ginger- Reduces Nausea Mint- Relieves Sore throats   The list goes on and on!     Choosing High

 

Choosing Quality Keto Eggs   

 

I love eggs. Thankfully for me, they are also a powerhouse of nutrients and a keto friendly food. Studies have shown they may even reduce the risk of cardiovascular disease [5] The source of the chicken will determine the nutritional value of the egg it lays.  The Color of the egg does not matter. Brown eggs chicken was a different breed, and has no bearing on nutritional value. Eggs have different grades that include:

  • AA- Thick firm whites and high round yolks.
  • A- Usually sold in grocery markets. Same quality as AA except whites are categorized as reasonably firm. No difference in taste or nutritional value
  • B- Usually sold to restaurants and bakeries, and food companies to produce liquid eggs.

  Egg Labels:

  • Natural – All eggs are natural. I have yet to see an egg produced in a lab. This usually means they were just trying to fill space…
  • Vegetarian– These hens were fed a corn-based diet, which is usually genetically modified. It generally cost more, with no real benefit..
  • Omega-3 Enriched- Marketers… Eggs already are a good source of omega-3s. Don’t spend extra money on these!
  • Cage-Free It just means that hens are not caged, not that the hens get to roam around on free pastures. No regulations to ensure they are actually “ cage free”
  • Free- Range
  • Certified Organic– Hens are kept in barns rather than cages, and fed an organic pesticide free vegetarian diet and are not given antibiotic or hormone.
  • Pasture-Raised: Eat diets that include greens, seeds, worms, and bugs. Studies show that they may have more omega-3 fatty acids, vitamins, and minerals. Buy these!! They may be more expensive, but you will be protecting your health. If you want to eat raw eggs, these are also the way to go.

 

 Keto Diet Beginner Grocery List: Nuts & SeedsKeto List for Beginners

 

Nuts are one of my favorite foods. That’s why I don’t buy them often, even though they are keto friendly. Many nuts are allowed, however, it’s easy to overdo nuts and rake up way too many calories which can stall weight loss. Nuts that are allowed

  • Almonds
  • Brazil Nuts
  • Hazelnuts
  • Pecans
  • Walnuts

Seeds:

  • Sunflower seeds
  • Pumpkins Seeds
  • Sesame Seeds
  • Poppy Seeds

Low Carb Vegetable shopping

Begginers guide to shopping for keot   A well-formulated ketogenic diet will have at the base organic veggies. They are voluminous which adds to satiety and can easily be made into a keto friendly meal with 60 percent fat or more. My favorite Keto veggies when shopping: 

  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower
  • Garlic
  • Mushrooms
  • Onions
  • Seaweed
  • Peppers

  Ketogenic Baking Products

  • Cocoa Butter
  • Baking Soda
  • Baking Powder
  • Coconut flour
  • Oils
  • Pure vanilla extract – Gives all desserts a great flavor ?
  • Unflavored/vanilla whey protein power – I can make killer pancakes with vanilla whey protein.
  • Xanthan gum – Replace cornstarch with xanthan gum. This will thicken up soups and sauces.

Keto Flavorings

  • Vanilla – It’s safe to make your own.
  • Essential Oils – Great for adding flavors such as orange without the extra carbs.
  • Fruit Teas – Fruit flavor without the carbs. Extracted to give the delicious taste and aroma, without the carb.
  • Star Anise– Great for Chinese cooking, and making beef broth.

Low Carb Milk Replacements and Liquids

  • Almond Milk
  • Bone Broth
  • Coconut Milk
  • Almond Chocolate Mill

 

  • Protein
  • Poultry

    • Chicken
    • Chicken Liver
    • Duck Game hen
    • Goose
    • Ostrich  
    • Seafood

      • Clams
      • Crab Lobster
      • Mussels
      • Oysters
      • Prawns
      • Scallops
      • Shrimp  
      • Fish

        • Ahi
        • Catfish
        • Halibut
        • Herring
        • Mackerel
        • Salmon
        • Sardines
        • Trout  
      • Farmed Meat

        • Beef
        • Lamb
        • Pork  

          KETO COOKING Tools 

Quality Knives – It will save you money with all the time you save.

Cast-Iron Cookware – Keeps heat better, therefore best for frying Slow Cooker – A must! Makes keto cooking easy. Just throw it in the pan in the morning, and Wala! It’s finished when you get home ?

Spiral Slicer – Great for making zoodles which is a spaghetti replacement. Toaster Oven – Good for heating up leftovers without using the electricity and heating up the house Immersion Blender – Great for making bulletproof coffee, and sauces. Cast Iron Pizza Pan / Pizza Stone  – Makes keto pizza diving . WOK-  a must for eating cooking keto friendly Chinese food! Read here on Keto Chinese Cooking.

 

Shopping  Keto on A budget for beginners

A ketogenic diet may seem like more money than a standard diet upfront, but if you calculate the cost in the long run it’s much cheaper. Money saved on medical bills, energy gained, and the mental clarity that you will have to exert toward your work is priceless

You also will be less hungry, causing you to have a lower food cost. Read here about more benefits of the keto diet. In addition, you can also shop cheaper now buy buying in bulk, making food in advance and freezing, find hard to find ingredients on Amazon. They tend to be cheaper there than at a regular grocery store.   How to succeed on the keto diet

  • Plan ahead
  • Prepare a selection of homemade ketogenic sauces such as mayo and salad dressing.
  • Keep Consistent, even if you don’t want to!
  • Eat before social events

Read here on how to succeed at a keto diet   Beginners guide to eating out on a Keto diet Check out my guides for specific eateries.

 

If you are interested in loving what you see when you look in the mirror, check out the 7-day weight loss challenge here.

Other Useful  Low Carb Articles

The Ultimate Guide to Keto Nuts and Seeds 

The Ultimate Guide to Healthy Fats on a Keto Diet 

The Ultimate Guide to low Carb  Fruits 

The Ultimate Guide to Low Carb Vegetables 

 

References:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867544/

[2] https://www.ncbi.nlm.nih.gov/pubmed/27215959

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435540/

[4] https://www.ncbi.nlm.nih.gov/pubmed/28091798

[5] https://www.ncbi.nlm.nih.gov/pubmed/28091798

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5328355/

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772345/

[8] https://en.wikipedia.org/wiki/Gluconeogenesis [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4809069/