KETO AND GOOD FOODS LIST:

FOODS TO EAT: The “YES” AND “NO” List

This list of foods has been created by combining a group of Dr Gundry and several others as well as Keto approved food. The foods at the bottom in red font are the foods Dr Gundry says we should not eat. Some of these are keto approved and I actually eat some, but I cannot recommend, as I am not a doctor, but Dr Gundry leaves no doubt about what is good for you.

I have written Keto in Red for the foods that are definitely Keto 2.0 Plus Approved for this lifestyle.

CRUCIFEROUS VEGETABLES

Arugula (Keto)
Bok Choy (Keto)
Broccoli (Keto)
Brussels sprouts (Keto)
Cabbage (green and red) (Keto)
Cauliflower (Keto)
Collards (Keto)
Kale (Keto)
Kimchi (Keto)
Kohlrabi (Keto)
Napa Cabbage (Keto)
Radicchio (Keto)
Sauerkraut (raw) (Keto)
Swiss Chard (Keto)
Watercress (Keto)

OTHER VEGETABLES

Artichokes (Keto)
Asparagus (Keto)
Bamboo shoots (Keto)
Carrot Greens (Keto)
Celery (KetoC
Chicory (Keto)
Chives (Keto)
Daikon Radish (Keto)
Garlic (Keto)
Garlic Scapes (Keto)
Ginger (Keto)
Horseradish (Keto)
Jerusalem Artichokes (Sunchokes) Borderline (Keto)
Lemongrass (Keto)
Mushrooms (Keto)
Nopales (cactus; available online)
Okra (Keto)
Onions (Keto)
Puntarella
Radishes (Keto)
Scallions (Keto)
Water Chestnuts (Keto)

LEAFY GREENS

Algae (Keto)
Butter lettuce (Keto)
Cilantro (Keto)
Dandelion greens (Keto)
Endive (Keto)
Escarole (Keto)
Fennel (Keto) (in moderation)
Mesclun (Baby Greens) (Keto)
Mint (Keto)
Mizuna (Keto)
Mustard greens (Keto)
Parsley (Keto)
Perilla (Keto)
Purslane (Keto)
Red and Green Leaf Lettuces (Keto)
Romaine Lettuce (Keto) (in moderation)
Sea Vegetables (Keto)
Seaweed (Keto)
Spinach (Keto)

FRUITS THAT ACT LIKE FATS

Avocado (up to a whole one per day) (Keto)
Olives, all types (Keto)

OILS

Algae Oil (Thrive culinary brand) (Keto) (Extra Virgin)
Avocado Oil (Keto)
Black Seed Oil (Keto)
Coconut Oil (Keto)
Cod Liver Oil (the lemon and orange flavors have no fish taste) (Keto)
Macadamia Oil (Keto)
MCT Oil (Keto)
Olive Oil (extra virgin) (Keto)
Perilla Oil (Keto)
Pistachio Oil (Keto)
Red Palm Oil (Keto)
Rice Bran Oil (Keto)
Sesame Oil (plain and toasted) (Keto)
Walnut Oil (Keto)

NUTS & SEEDS
(½ cup per day)

Almonds (only blanched or Marcona) (Keto)
Barùkas Nuts (Keto) (moderation)
Brazil Nuts (in limited amounts, about 3 a day for selenium) (Keto)
Chestnuts (Keto)
Coconut (not coconut water) (Keto)
Coconut Milk (unsweetened dairy substitute) (Keto)
Coconut Milk/Cream (unsweetened, full-fat, canned) (Keto)
Flaxseeds (Keto)
Hazelnuts (Keto)
Hemp Protein Powder (Keto)
Hemp Seeds (Keto)
Macadamia Nuts (Keto)
Milkadamia Creamer (unsweetened) (Keto)
But butters (if almond butter, preferably made with peeled almonds, as almond skins contain lectins) (Keto) (If all natural just nuts)
Pecans (Keto)
Pili Nuts (Keto)
Pistachios (Keto)
Psyllium Seeds (Keto)
Sacha Inchi Seeds (Keto)
Sesame Seeds (Keto)
Tahini (sesame paste) (Keto)
Walnuts (Keto)

ENERGY BARS
(Limit to one per day, please)

Adapt Bars: Coconut and Chocolate
B-Up (made by Yup): Chocolate Mint, Chocolate Chip Cookie Dough, Sugar Cookie
GundryMD Bars
Keto Bars: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough (Keto)
MariGold Bars: ChocoNut, Pure Joy, Espresso, Ginger Coconut
Primal Kitchen Bars: Almond Spice and Coconut Lime
Quest Bars: Lemon Cream Pie, Banana Nut, Strawberry Cheesecake, Cinnamon Roll, Double Chocolate Chunk, Maple Waffle, Mocha Chocolate Chip, Peppermint Bark, Chocolate Sprinkled Doughnut, Cinnamon Roll
Rowdy Bars: Keto Chocolate Cookie Dough
Stoka: Vanilla Almond and Cocoa Almond

PROCESSED RESISTANT STARCHES
(Can be eaten every day in limited quantities, but those with prediabetes or diabetes should consume only once a week on average)

Barely Bread’s bread and bagels (only those without raisins)
Cappello’s fettucine and other pasta
California Country Gal Sandwich Bread
Egg Thins by Crepini Keto
Julian Bakery Paleo Wraps (made with coconut flour), Paleo Thin Bread Almond Bread, Sandwich Bread, Coconut Bread Keto
Mikey’s Original and Toasted Onion English Muffins Keto
Siete brand chips (be careful here—a couple of my canaries react to the small amount of chia seeds in the chips) and tortillas (only those made with cassava and coconut flour or almond flour) Need More Info)
Terra Cassava, Taro, and Plantain Chips Keto
Trader Joe’s Jicama Wraps Keto
Baobab Fruit Keto
Glucomannan (konjac root) Keto
Jicama Keto
Rutabaga Keto (in moderation)
Turnips Keto (in moderation)

“FOODLES”
(Acceptable noodles)

Kanten Pasta (Keto)
Kelp noodles (Keto)
konjac Noodles (Keto)
Miracle Noodles (Keto)
Miracle Rice (Keto)
Natural Heaven Hearts of Palm (Keto)
Palmini Hearts of Palm Noodles (Keto)
Shirataki Noodles (Keto)
Slim Pasta (Keto)

SEAFOOD
(Any wild-caught, 4 ounces per day)

Alaskan Salmon (Keto)
Anchovies (Keto)
Calamari/Squid (Keto)
Clams (Keto)
Cod (Keto)
Crab (Keto)
Feshwater bass Ke(Keto)to
Halibut (Keto)
Hawaiian fish, including mahi-mahi, ono, and opah (Keto)
Lobster (Keto)
Mussels (Keto)
Oysters (Keto)
Sardines (Keto)
Scallops (Keto)
Shrimp (wild only) (Keto)
Tuna (canned) (Keto)
Whitefish (Keto)

PASTURED POULTRY
(4 ounces per day)

Chicken (Keto)
Duck (Keto)
Game Birds (Pheasant, Grouse, Dove, Quail) (Keto)
Goose (Keto)
Ostrich (Keto)
Pastured or Omega-3 eggs (up to 4 daily) (Keto)
Turkey (Keto)

MEAT
(100 percent grass-fed and grass-finished, 4 ounces per day)

Beef (Keto)
Bison (Keto)
Boar (Keto)
Elk (Keto)
Grass-fed Jerky (low-sugar versions) (Keto)
Lamb (Keto)
Pork (humanely raised, including Prosciutto, Iberico Ham, 5J Ham), Canadian Bacon, Ham (Keto)
Venison (Keto)
Wild Game (Keto)

PLANT-BASED PROTEINS AND “MEATS”
† Soaking and pressure cooking instructions for lentils and legumes are easily found online.

Hemp Tofu (Keto)
Kelp Jerky (Keto)

FRUITS
(Limit to one small serving on weekends and only when that fruit is in season)

(Best options are pomegranate and passion fruit seeds, followed by raspberries, blackberries, strawberries, then blueberries)

Blackberries (Keto)
Blueberries (Keto)
Cherries (Keto) (In Moderation)
Kiwis (Keto) (In Moderation)
Plums (Keto) (In Moderation)
Raspberries (Keto) (In Moderation)
Strawberries (Keto) (In Moderation)

DAIRY PRODUCTS AND REPLACEMENTS
(Limit to 1 ounce cheese or 4 ounces yogurt per day)

Buffalo Butter (available at Trader Joe’s) (Keto) (In Moderation)
Buffalo Mozzarella (Italian) (Keto)
Cheeses from Switzerland (Keto)
Coconut Yogurt (plain) Can be homemade
French/Italian Butter (Keto)
French/Italian Cheese (Keto)
Ghee (grass-fed) (Keto)
Goat’s and Sheep’s Milk Kefir (plain) (Keto)
Goat’s Cilk cheese (Keto)
Goat’s Milk Yogurt (plain) (Keto) (Borderline)
Kite Hill Cream Cheese Alternative (Keto)
Kite Hill (plant-based) yogurts (Keto)
Kite Hill Ricotta (almond-based) (Keto)
Lavva (plant-based) Yogurt (Keto)
Organic Cream Cheese (Keto)
Organic Heavy Cream (Keto)
Organic Sour Cream (Keto)
Parmigiano-Reggiano (Keto)
Sheep’s Milk Cheese (Keto)
Sheep’s Milk Yogurt (plain) (Keto) (In Moderation)
Whey Protein Powder (grass-fed Cow, Goat, Sheep) (Keto) (In Moderation)

HERBS, SEASONINGS, AND CONDIMENTS

Avocado Mayonnaise (Keto)
Coconut Aminos (Keto)
Fish Sauce (no sugar added) (Keto)
Herbs and Spices (all except chile flakes) (Keto)
Miso (Keto)
Mustard (Keto)
Nutritional Yeast (Keto)
Sea Salt (ideally iodized) (Keto)
Tahini (Keto)
Vanilla Extract (pure) (Keto)
Vinegars (any without added sugar) (Keto)
Wasabi (Keto) (In Moderation)

FLOURS

Almond (blanched) (Keto)
Arrowroot (Keto)
Coffee Fruit Not Known Yet
Hazelnut (Keto)
Sesame (and seeds) (Keto)

SWEETENERS

Allulose (look for non-GMO) (Keto)
Erythritol [please be aware that some research is leaning into the possibility that this causes blood clots so I am leaving it alone until more research is done] (Swerve is my favorite, as it also contains oligosaccharides) inulin (Just Like Sugar is a great brand) • local honey and/or manuka honey (very limited!) (Keto)
Monkfruit; also known as luo han guo (Lakanto brand is good) (Keto)
Stevia (SweetLeaf is my favorite) (Keto)
Xylitol (Keto)

CHOCOLATE & FROZEN DESSERTS

Today’sCoconut Milk Ice Cream (Keto)
Coconut Milk Dairy-Free Frozen Desserts (the So Delicious blue label, which contains only 1 gram of sugar) (Keto) (In Moderation)
Dark Chocolate, unsweetened, 72% or greater (1 ounce per day) (Keto) (In Moderation)
Enlightened Ice Cream (Keto) (In Moderation)
Keto Ice Cream: Chocolate, Mint Chip, Sea Salt Caramel (Keto) (In Moderation)
Killer Creamery Ice Cream: Chilla in Vanilla, Caramels Back, No Judge Mint (Keto) (In Moderation)
Mammoth Creameries: Vanilla Bean (Keto) (In Moderation)
Nonalkalized Cocoa Powder (Keto)
Rebel Creamery Ice Cream: Butter Pecan, Raspberry, Salted Caramel, Strawberry, and Vanilla (Keto)
Simple Truth Ice Cream: Butter Pecan and Chocolate Chip (Keto) (In Moderation)

BEVERAGES

Champagne (6 ounces per day) (Keto) (In Moderation
Coffee (Black or Sweetened with sugar free sweeteners listed above – use real cream)(Keto)
Dark Spirits (1 ounce per day) (Keto) (In Moderation)
Hydrogen Water (Keto)
KeVita brand low-sugar kombucha (such as coconut and coconut Mojito) (Keto) (In Moderation)
Pellegrino or Panna Water (Keto)
Tea (all types) (Keto) (if sugar Free)

FOODS TO AVOID: The “NO” List
Energy-draining foods to avoid

REFINED, STARCHY FOODS

Bread
Cereal
Cookies
Crackers
Pasta
Pastries
Potato chips
Potatoes
Rice
Tortillas
Wheat Flour

GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS, AND GRASSES
† The Indian variety of white basmati rice is high resistant starch; the American variety is not.

Barley (cannot pressure cook)
Barley Grass
Brown Rice
Buckwheat
Bulgur
Corn
Corn Products
Corn Syrup
Einkorn
Kamut
Kasha
Oats (cannot pressure cook)
Popcorn
Quinoa
Rye (cannot pressure cook)
Spelt
Wheat
Wheat (cannot pressure cook; pressure cooking does not remove lectins from any form of wheat)
Wheatgrass
White Rice (except pressure-cooked white basmati rice from India†)
Wild Rice

SUGAR & SWEETENERS

Agave
Coconut sugar
Diet drinks
Granulated Sugar (even organic cane sugar)
Maltodextrin
NutraSweet (aspartame)
Splenda (sucralose)
Sweet One from Sunett (acesulfame-K)
Sweet’n Low (saccharin)

VEGETABLES

Beans* (all, including sprouts)
Chickpeas* (including as hummus)
Edamame
Green Beans
Legumes*
Lentils* (all)
Pea Protein
Peas
Soy
Aoy Protein
SugarSsnap Peas
Textured Vegetable protein (TVP)
Tofu

NUTS & SEEDS

Almonds with peels
Cashews
Chia Seeds
Peanuts
pumpkin SeedP
Sunflower Seeds

FRUITS (SOME CALLED VEGETABLES)

Bell Peppers*
Chiles*
Cucumbers*
Eggplant*
Goji Berries
Melons (any kind)
Pumpkin
Squash (any kind)
Tomatillos*
Tomatoes*
Zucchini
*must be peeled, deseeded, and pressure cooked

MILK PRODUCTS THAT CONTAIN A1 CASEIN

Butter (even grass-fed), unless from A2 cows, sheep, or goats
Cheese
Cottage cheese
Frozen yogurt
Ice Cream
Kefir Milk
Ricotta
Cogurt (including Greek yogurt)

OILS

canola (most is GMO)
Corn
Cottonseed
Crape-Seed
Partially Hydrogenated Oils
Peanut
Safflower
Soy
Sunflower
Vegetable

HERBS & SEASONING

ketchup
Mayonnaise (except avocado mayonnaise)
Rd Chile Flakes
Soy Sauce
Steak Sauce
Worcestershire sauce

NOTE: Items with an asterisk can be reintroduced in Phase 3 if the skin and seeds are removed, OR if they’re pressure cooked. Vegetarians and vegans can reintroduce legumes (beans and lentils) in Phase 2.